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John Lee Current Split (5-20-06)

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  • John Lee Current Split (5-20-06)

    Keep in mind this is my current routine, which reflect a summer cut.

    I'm currently 228lbs. sub 8% bf.. 6'1".

    chest/abs
    back/traps
    legs/abs
    shoulders
    arms/abs

    cardio 20 minutes per day 4 times a week.

    calves twice a week.

    each workout = 1.5 hours long.

    I workout everyday in the mid to late afternoon, around 4 or 6 PM.

    I eat 5 times per day. 4 of those being brocolli/chicken, or chicken/beans/corn. The other one is of course my post workout meal, which is something like whey isolate/kool aid.

    my workouts are always as heavy as i can tolerate, even if it's on-season for me.

    chest:

    incline bench 4 sets.. 1 plate, 2 plates, 275, and then 3 plates.
    incline db flyes: 3 sets.. 40lbs, 60lbs, 80lbs
    dips with weight around my waist: 1 plate, 2 plates, 3 plates.
    machine flyes: 3 sets

    back:

    stiff legged deads: 1 plate, 2 plates, 3 plates, 365lbs.
    or
    bent over rows: 1 plate, 2 plates, 275lbs.

    lat pulldowns: 4 sets.
    or
    pull ups: 15, 10, 8, 6 reps

    cable rows: 3 sets
    one arm rows: 80lbs, 100lbs, 130lbs
    smith-machine shrugs: 3 plates, 4 plates, 5 plates.

    Legs:

    squats: 1 plate, 2 plates, 3 plates.. stop here or go up higher, depending on how i feel that day.

    leg extensions: 4 sets
    leg curls: 3 sets
    smith machine calf raises on a raised box: 3 plates, 4 plates, 4 plates.

    shoulders:

    db shoulder press: 40lbs, 80lbs, 100lbs
    or
    standing military: 95lbs, 135lbs, 185lbs

    side laterals: 35lbs, 45lbs, 55lbs
    rear laterals: 45lbs, 55lbs, 65lbs

    arms:

    barbell curls: 95lbs, 115lbs, 155lbs
    or
    db curls: 35lbs, 50lbs, 65lbs, 80lbs

    close grip bench: 1 plate, 2 plate, 3 plates, 335lbs
    hammer curls: 50lbs, 70lbs, 90lbs
    cable pressdown: 3 sets
    cable curls: 3 sets
    preacher curls: up to 125lbs

    abs I do with a variety of twists and turns, decline benches and leg raises... i use a lot of heavy weights for my abs, since i have a naturally small waist.
    www.elitefitsystems.com

    Now with CL and all your other favorites

  • #2
    You are a beast, John!

    Glad to see that this is stickied. *memorizes split*

    Comment


    • #3
      thank you.. if you have any qeustions about my training, please feel free to ask.
      www.elitefitsystems.com

      Now with CL and all your other favorites

      Comment


      • #4
        Your routine is just like mine, except I do traps on shoulder day.

        Comment


        • #5
          Wow, yeah.. your splits almost identical to mine as well..

          I'm a pretty big thinker, and I overanalyzed things and ended up with the same routine... it just seems like it's the best for letting your body rest, taking into consideration that everyone's different.

          Do you switch things up much? I've only been lifting for about a year, but make slight changes like rearranging my days. Chest and back might get switched, I'll work out tri's before bi's on arm day, and small things like that. I know that people like Branch Warren don't care to switch things up, but other advocate switching things up once you get comfortable.

          I know to take people's advice with a grain of salt, but what's your take on things? There aren't too many big asian body builders, and I'm starting to get lean and think I won't change my routine so much... you think it's necessary at all? I also noticed that most of my asian friends and I are ending up having the same kind of build as you, just scaled down to a fraction of your size of course! Why not ask a huge asian if you'r tryin to emulate one already.

          Comment


          • #6
            my workouts are always hard and heavy, and revolve around this core group of exercises.. I use a variety of principles to shock my body every so often, like forced reps, drop sets, down-the-rack, 21s, pyramid up, pyramid down...

            I take rest days when I feel like my body needs a day of rest.. Usually i do nothing on this day of rest, not even cardio.

            I believe when you become an expert, you become instinctive. You start to trust yourself more and start to trust your decisions more. Longevity and consistency are still the keys in this game. Genetics is also very important, but since it is outside of our control, fretting over it makes no sense to me.
            www.elitefitsystems.com

            Now with CL and all your other favorites

            Comment


            • #7
              I would agree that training intelligently is the way to go, although I don't have much to prove that point with. In time though, no rush. I'm confident that I'm on the right path, but wanted to know which one you took because it obviously looks like it paid off.

              Looks like I've come to the same conclusions as you have in my short dealings with iron. I suppose that if I keep up with it and do what I say, I shouldn't be disappointed. I knew that being a total closet nerd would pay off some day.

              Comment


              • #8
                Originally posted by Mr. Aries

                I believe when you become an expert, you become instinctive. You start to trust yourself more and start to trust your decisions more. Longevity and consistency are still the keys in this game. Genetics is also very important, but since it is outside of our control, fretting over it makes no sense to me.
                I totally agree!

                IMHO if you don't believe in this, you're working against your own body guys.

                Comment


                • #9
                  On your pyramid form since it's a summer cut, do you keep the same weight on all your exercises or do you try to up the weight eventually?
                  cxm MRP "It's tasty"
                  Testers
                  1. Team enzyte
                  2. ashla
                  3. psk

                  Comment


                  • #10
                    Longevity and consistency are still the keys in this game.
                    Sticky !! Oh wait.. it already IS a sticky

                    Comment


                    • #11
                      Originally posted by Mr. Aries
                      Keep in mind this is my current routine, which reflect a summer cut.

                      I'm currently 228lbs. sub 8% bf.. 6'1".

                      chest/abs
                      back/traps
                      legs/abs
                      shoulders
                      arms/abs

                      cardio 20 minutes per day 4 times a week.

                      calves twice a week.

                      each workout = 1.5 hours long.

                      I workout everyday in the mid to late afternoon, around 4 or 6 PM.

                      I eat 5 times per day. 4 of those being brocolli/chicken, or chicken/beans/corn. The other one is of course my post workout meal, which is something like whey isolate/kool aid.

                      my workouts are always as heavy as i can tolerate, even if it's on-season for me.

                      chest:

                      incline bench 4 sets.. 1 plate, 2 plates, 275, and then 3 plates.
                      incline db flyes: 3 sets.. 40lbs, 60lbs, 80lbs
                      dips with weight around my waist: 1 plate, 2 plates, 3 plates.
                      machine flyes: 3 sets

                      back:

                      stiff legged deads: 1 plate, 2 plates, 3 plates, 365lbs.
                      or
                      bent over rows: 1 plate, 2 plates, 275lbs.

                      lat pulldowns: 4 sets.
                      or
                      pull ups: 15, 10, 8, 6 reps

                      cable rows: 3 sets
                      one arm rows: 80lbs, 100lbs, 130lbs
                      smith-machine shrugs: 3 plates, 4 plates, 5 plates.

                      Legs:

                      squats: 1 plate, 2 plates, 3 plates.. stop here or go up higher, depending on how i feel that day.

                      leg extensions: 4 sets
                      leg curls: 3 sets
                      smith machine calf raises on a raised box: 3 plates, 4 plates, 4 plates.

                      shoulders:

                      db shoulder press: 40lbs, 80lbs, 100lbs
                      or
                      standing military: 95lbs, 135lbs, 185lbs

                      side laterals: 35lbs, 45lbs, 55lbs
                      rear laterals: 45lbs, 55lbs, 65lbs

                      arms:

                      barbell curls: 95lbs, 115lbs, 155lbs
                      or
                      db curls: 35lbs, 50lbs, 65lbs, 80lbs

                      close grip bench: 1 plate, 2 plate, 3 plates, 335lbs
                      hammer curls: 50lbs, 70lbs, 90lbs
                      cable pressdown: 3 sets
                      cable curls: 3 sets
                      preacher curls: up to 125lbs

                      abs I do with a variety of twists and turns, decline benches and leg raises... i use a lot of heavy weights for my abs, since i have a naturally small waist.

                      What rep range do you typically aim for?

                      Comment


                      • #12
                        Originally posted by Mos Jeff
                        What rep range do you typically aim for?
                        Would like to know this as well.

                        Comment


                        • #13
                          I aim to get 5-7 on compound exercises and 8-10 on isolation exercises.
                          www.elitefitsystems.com

                          Now with CL and all your other favorites

                          Comment


                          • #14
                            Originally posted by Mr. Aries
                            I aim to get 5-7 on compound exercises and 8-10 on isolation exercises.
                            Any science behind this, or is this rep range what you've found to work best for your body throughout the years?

                            Comment


                            • #15
                              Originally posted by boyscouTâ„¢
                              Any science behind this, or is this rep range what you've found to work best for your body throughout the years?



                              after 8 years of balls to the walls training with excellent results, "science" has taken a backseat to my instincts.
                              www.elitefitsystems.com

                              Now with CL and all your other favorites

                              Comment

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