The Fudomyo Workout, 5 day split

[Fudomyo]

Well I thought I'd start the ball rolling here in the forum. In this post I'll list my weekly workout. Then I'll post each workout.

I am in the lift heavy camp. I shoot for around 10 heavy sets, which is failure after 4-6 reps. Some muscles like more, some less, some I'm still figuring out.

I just changed a few things recently. I used to take two days off together, but I figure now that I'm dieting, I have a better chance of keeping my metabolism up if I just take 'em separate. I just moved shoulders to chest day. I think I was working triceps too many days. I was stuck so why not try something new.

There's not too much to the order. Back and Traps both use forearms pretty hard, so one day of rest is nice. I really like the French Presses. I can go real heavy and no joints hurt, but they use some back. I have some trouble if I do that after back day.

Monday - Traps
3 x DB shrugs
3 x Barbell shrugs
3 x Shrug Machine
2 x BTB BB Wrist Curls (added 6/17)

Tuesday - Chest / Shoulders / Triceps
3 x French DB Press
2 x Military Press
2 x DB Overhead Press
2 x Incline Bench
1 x Weighted Dips
1 x French DB Press

Weds - Back / Biceps
2 x Reverse Curls
2 x Hammer Curls
20 pronated chins. 1st set is unweighted. However many sets till I reach 20.
2 x Low cable row
1 x Cable pull down
2 x Kneeling High Cable Diagonal Pulls (Teres Major exercise)
1 x Hammer Curls

Thurs - Rest

Friday - Calves / Abs
4 x Seated Calf Raises
5 x Leg Press Calf Raises
2 x Ab Crunches
2 x Weighted Leg Raises

Saturday - Legs
3 x Squats
3 x Leg Press
1 x Forward Lunges
2 x Romanian Stiff Legged Dead Lifts

Sun - Rest

Lather, Rinse, Repeat
Fudo

[Fudomyo]

Well I'm starting things off right, because I worked chest instead of traps. No idea why. I gardened about 10 ft of soil in front of my house. You know that strip between the sidewalk and the street. Must have been 300 rocks in there. It took me two days to get 6 inches of non-concrete soil and get few plants in there. I pretty much completely wore myself out Saturday, and did it all again Sunday. Dork.

Chest

Basically the whole workout was great, except I didn't have anything after the third rep. Totally carb depleted.

Miltary Press - 1 x 4 at 145, 1 x 4 at 135 (after 4 warmups)
DB Overhead Press - 2 x 6 at 55
Incline Bench - 1 x 4 at 155, 1 x 3 at 155
Dips - 1 x 6 reps at +50
French DB Presses - 1 x 3 at 80

The French Presses were soo easy for 3, and then I couldn't budge it a millimeter. Next week.

[Fudomyo]

Tried to catch up a bit on the energy by eating a whole box of pasta. Half at dinner, and half at 3 in the am. It was low GI and organic, so I don't feel too guilty. Workout was much better than yesterday.

Traps
(2 warmups)
DB Shrugs 5 at 125's, 8 at 125's, 5 at 130's. Grip was a bit tired on that first set.
BB Shrugs 3 x 6 at 315. I think I could have handled another 50 but my hands were killing me already.
Shrug Machine 6 @ 360, 5 @ 430, 5 @ 430

All in all super. My lower back was bothered a tad on the shrug machine. Hopefully that will heal soon. Thursday now, and I'm good and sore. I had only been doing 6 sets before (last 3 weeks), a tad heavier, but I think this is working much better.

Fudo

[Fudomyo]

Back

Warmed up with a few sets of pulldowns on the nautalus machine. Also a few sets of reverse barbell curls to get the arms working.

Pullups Got about 7 on my first set. Going pretty well on this exercise. 3 at +25, 3 at +25. My arms were dead alredy, so I did the next two on the parallel grip. 2 x 3 @ +25.

Low Rows 2 x 4 @ 230. I've just been stuck on 230 for weeks, but it sure is a** heavy.

Diagonal Pulls 2 x 4 at 175. If you have never seen these, they work the Teres Major almost exclusively. Grab two high pulleys (like for cable pecs), kneel, and just pull your elbows to your side. I have to add dumbells to the weight stack, but it's a killer a few days later (like right now).

V-Bar Pulldowns 1 x 4 at 230. I'm stuck on 230 here too. What's a man to do.

DB Curls I did a set of 6 at 45 lbs but I was pretty useless.

I had been doing 5-6 sets of 2 at 65 lbs. This workout seems pretty good. Biceps are looking longer, I think the pullups really work the top of the bicep. Never could find anything to get that to grow before.

[Fudomyo]

Got some ink / horimono on my right upper back. A tattoo is always good for some adrenaline. Should keep the metabolism going.....:confused:

[Fudomyo]

I thought I'd go nutty and add a few sets for calves, see how they like that. 9 sets should tire 'em out more than 6.

Seated Calf Raises 4 x 5 @ 225
Leg Press Calf Raises 2 x 6 @ 810, 3 x 6 at 720
My spotter abandoned me today, so I didn't have anyone to help on the leg press. It's nice not to have to start with a 810 lb leg press, at least getting some help is nice. Anyway, I backed off for the last 3 sets.

Also tried a couple light sets with one leg. This is all a hip exercise for me at the moment. It'd be nice not to put a million plates on the machine.

Ab Machine 5 @ 250, 5 @ 250, 4 @ 250, 3 @ 250
Side DB raises 2 x 7 at 110

I was sore for like 5 days after adding Side DB raises last week. So I stuck with the same weight.

[Fudomyo]

It was a rougher leg day than normal. I usually feel like I'm going to pass out, but in a good way. Today I was pretty sure I was going to pass out. White as a ghost. Felt just like ass. Probably was the Niacin, which is supposed to raise your GH if you take it while you workout, but it also dilates your blood vessels. The Niacin didn't seem to bother me the last few workouts, though I noticed a different pump, but it is leg day.....

I don't know why I'm still on the slightly more volume kick, but I did 6 sets of presses, instead of 4.

Squats 3 x 6 @ 225
Leg Press 3 x 6 @ 385
Forward Lunges 1 x 4 at 135

Romanian SLDL's skipped - back is still a bit sore, and I was ready to pass out by this point.

[Fudomyo]

Monday - Traps
Exactly the same as last week. Might have squeezed out a few more reps. I still noticed my lower back, so I think I'll stay at these weights till that goes away. They have grown since last week, so I'm happy.

Tuesday - Chest / Shoulders / Triceps
I swear I don't normally change my routine weekly, but I've been trying to figure out a good chest/tri/shoulder routine.

This week I felt guilty about not being able to really hammer the triceps since you use them in all your chest exercises. So I just moved my French Presses to the front. My triceps are just dead now ... super.

DB French presses 3 @ 95, 5 @ 90, 3 @ 90. I was up to 95 at one point but I have never done 3 sets before. I'll have to stay at 90 for a while.
BB Military Presses 3 @ 50, 4 @ 45 Tired triceps are just not helping here.
[b]DB Overhead Press[b] 4 @ 60, 4 @ 60

DB Incline Bench 6 @ 57, 4 @ 57. Something different. Totally wobblie.
Dips 4 @ +25, 6 @ +0. Triceps were just dead at this point.

I still never have sore pecs, not that I have bad chest development. Maybe I'll throw some fly's in there next week. The pec dec just makes my shoulder hurt.

[Fudomyo]

I can hardly move my triceps (see yesterdays post), so I thought I'd try the same thing w/ biceps.

Reverse Curls 6 @ 95, 6 @ 95
Hammer Curls 3 @ 55, 5 @ 50

20 pullups 2 sets pronated, 2 sets parallel
Low Rows 4 @ 220
Pull Downs 3 @ 220, 4 @ 180
Kneeling High Cable Pulls 4 @ 175, 4 @ 175

[Fudomyo]

Well I got side tracked Friday, so I get to move days around again.

Saturday

Seated Calf Raises 3 x 5 @ 225, 4 @ 225.
Leg Press Calf Raises 8 @ 825, 6 @ 915, 6 @ 915, 5 @ 915, 5 @ 915.
Stylin' on the calves. More sets must be helping because they were just super easy today. Almost 3 plates more.

Weighted Ab Crunch 5 @ 250, 5 @ 250, 4 @ 250, 4 @ 250.
Side DB raises 8 @ 110, 7 @ 130
I just ran out of grip strength at 130. So I switched to oblique raises.
Oblique raises A sideways situp, no idea on the name. 2 x 8 @ +45.

I'll have to steal a dumbell next time. 45 plate was all they had around.

Now to pack on a few carbs tonight for leg day tomorrow.

[Fudomyo]

Another failed leg day. Must be the niacin, though I took less this week. Too much blood flow to throw a vasodialator into the mix.

It was definately easier this week (until 20 minutes in) so I think the new routine is much better. I was losing ground at 2 squats, and 2 lunges.

Squats 4 @ 255, 4 @ 255, 6 @ 215. Form was getting a bit too ugly at 255. Should be a good weight next week.
Leg Press 4 @ 425, 4 @ 425, 4 @ 375

Lunges skipped, lame
SLDL's skipped, lame

I am still a$$ sore today, and even my calves are sore for once. So still effective, despite my troubles.

[Fudomyo]

My back has been feeling better so I decided to bring out my weight belt and straps (which is for pansies, I know) and beat on my traps again.

It also occured to me that wrist muscles are different than your grip muscles. My forearms are pumped to the max after trap day, which had me confused. I'm missing the bigger wrist muscles, so I added some Behind the Back BB wrist curls. I am sticking to those since they don't bother my wrists in the slightest (joint wise). My wrist joints die long before my forearm muscles.

DB Shrugs 8 @ 130, 7 @ 135, 6 @ 140.
Barbell Shrugs 6 @ 315, 4 @ 365, 4 @ 365.
Machine Shrugs 7 @ 450, 5 @ 470, 4 @ 470

BTB BB Wrist Curls 6 @ 145, 4 @ 135.
I was up to 205, a few months ago. Yup, different muscles from grip for sure.

Overall I'm pretty psyched about that workout. Back was good, much more weight.

[galileo]

Clean you inbox!

[Fudomyo]

Ohhhh ahhhh are my traps sore. Mui bueno

In the spirit of change my routine every week I changed it again this week. Last week was a killer on my triceps, so I left that about the same. I snuck in some flys, hoping for some more chest work after my triceps are dead. We'll find out tomorrow/next how that went.

DB French Press 6 @ 85, 5 @ 85, 6 @ 85. Super easy. Don't know how I got 6 on the last set. Heavy triceps is the way to start out. Should have gone with the 90's.
Flat bench 4 @ 195, 4 @ 195. Went pretty good, haven't done flat in ages. I'll do incline next week, then switch back, etc ad nauseum.
Wieghted dips 4 @ +70, 4 @ +70 No pansie ass dips this week. Saved some triceps for these, compared to last week.

Incline Flies 4 @ 35, 4 @35
Flat Flies 4 @ 32.5, 3 @ 35
I started the flies at 20's and kept adding 5, so I think I just wore myself out here. 40 should be a good weight for next week.

Front Raises 6 @ 32.5, 4 @ 35, 4 @ 35.

7 triceps, 7 chest, and 3 shoulders. I think that's pretty durn close.

[Fudomyo]

Oooouch, I think my eveything hurts.

Whomever said that you can't build a chest with flys is a nut. Granted you want the nice muscle chain that bench builds, but my pecs are sore today. Sore to the touch even. Anterior delt, ouch. Triceps are not too bad, but prolly tommorow. I can get out of my chair today, so I'm happy.

Reverse Curls 6 @ 105, 5 @ 95
Hammer Curls 6 @ 50, 5 @ 50

20 pullups 7 pronated, 2 +25 pronated, 4 +25 ||, 4 +25 ||, 3 + 25 ||
Pull Downs 3 @ 230, 4 @ 220
Mid Rows 5 @ 160, 5 @ 160
I did these more for lower/mid trap and rhomboids. Lots of lower back. More row like, less lat like.
Kneeling High Cable Pulls 4 @ 150, 4 @ 150
Dumbels wouldn't fit on this cable machine, and I was just too lazy to go get them. :-S