Gimmie a good routine!

[outlawtas]

My CNS seems to be fried. Too much work and too much working out. I have 7 weeks left of bulking. I need a good 3 day split to grow and recover with. Any good links? BTW mass is the only goal here.

 

[Suareezay]

you see, its like this bro: you gotta shock the musselz, keep em guessin. feel the burn. no pain no gian.

 

[Cakalac]

Perfect time of year to take 3 off days from work and gym and just sit and be lazy. Then hit it again. Don't know if you can do that or not but usually peeps have some vacation time that won't carry to 08 and can use right now. Just keep eating well during those off days. With a CNS maxout, there is really nothing to do but rest it. At worst don't keep hammering yourself and catch a cold or something then you will be up the creek and that won't be good!

It probably seems to be a bad time to take off for you but you may just have to and recover. Better to step back and punt than to go for it on fourth and not make it!

 

[Furian]

I need a good 3 day split to grow and recover with. .

Mon Wed Fri

Squat bench dead

assistance work on each day for that lift.

Doesn't get much better than that for a 3 day workout.

 

[outlawtas]

Ya I took the last 3 days off the gym plus this weekend. Getting a shitload of sleep today and tomorrow.

Squat bench dead? As hardcore as they are, it's not really a mass building routine. Obviously I will incorporate them into my routines though, as usual except deads because of my lower back.

I came up with this

Monday: Legs and Shoulders

Squats - 3x6
Ext - 3x10 (+ 2 dropsets)
Ham Curls - 3x10 (+ 2 dropsets)
Standing calf press - 3x12
Seated dumbell press - 3x10
Lateral extentions - 3x10
Reverse pec dec - 3x10


Chest/Tris/Traps

Bench - 3x5-8
Incline press - 3x8-10 (1 dropset)
Machine fly's - 3x10-12 or Dips (depending on my shoulder, 1 dropset)
Skull crushers - 3x8-10
Cable pushdowns - 3x10-12 or individual cable pulldowns (switch every other workout)
barbell shrugs or dumbell shrugs - 3x10-12

Back/Bi's

Barbell rows - 3x10
CG cable rows - 3x10-12 (+ 1 dropset)
Widegrip pulldowns - 3x10-12
Machine rows - 3x12
Barbell curls - 3x8
Dumbell curls - 3x8-12 (+ 1 dropset)

 

[outlawtas]

It probably seems to be a bad time to take off for you but you may just have to and recover. Better to step back and punt than to go for it on fourth and not make it!

For sure. I'm just physically burnt out right now so I'm taking some time to sleep and relax...that split should allow me to stay in good shape after my little rest. I will have some time off work for the holidays as well, so as long as I keep the diet up I should make some good gains in this last stretch. I always did pretty well with a 3 day split in the past. We'll see I guess.

 

[Cakalac]

For sure. I'm just physically burnt out right now so I'm taking some time to sleep and relax...that split should allow me to stay in good shape after my little rest. I will have some time off work for the holidays as well, so as long as I keep the diet up I should make some good gains in this last stretch. I always did pretty well with a 3 day split in the past. We'll see I guess.

That should work out for ya then. Keep up the good work. Let us know how you feel when you go back. I think a lot of bros have this same problem and they ignore it sometimes. Good that you realized what was going on. That is invaluable to know your body like that.

 

[outlawtas]

Monday was a hard workout...I took of work today and did nothing but sleep. Did the same over the weekend, I slept about 45 hours in the last 3 days. It was particularly taxing, i'm guessing due to my recent bout of extreme inactivity but I managed. Dropsets really made the workout hard. Only problem was after legs I was quite nauseous. Hopefully this will subside once I get back in the groove.

 

[TheMilkMan]

I dont know if your on a cycle right now or anything, but for me, i like to take like 4 days off every 5-6 weeks during a cycle, it just seems right to me, after killing my body for 5-6 weeks, I feel like I need a little time to recover, and the 4 days does it for me

i get to eat alot and not expend much energy, resulting in a revitalization afterwards

 

[Starkraven]

Do SLDL or assistance ex for deads on fridays (pull from floor once in 3-4 weeks). put traps on back/bis days, they don't go on chest/tris days. its part of your back. also cables are worthless.