Layne Norton hypertrophy workout

#1
Vol Mania 21

Vol Mania 21

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#1
After seeing kiddiedoc's thread about p90x i fig. i'd make my own. in october i started getting very sick, didn't work out for a month, come to find out had to have my gallbladder out so i just started back this week. before i got sick i was probably in the best shape i've ever been in. since the surgery i've lost at least 20lbs.

i started checking out layne norton's website, and he's helped a lot of people 1. get their pro card, and 2. meet their own personal goals. i decided to follow his workout. its called hypertrophy. basically its as follows:
day 1 power upperbody, day 2 power lowerbody, day 3 rest, day 4 chest and back hypertrophy, day 5 lower body hypertrophy, day 6 shoulder and arm hypertrophy, and day 7 rest. on rest days i'm doing cardio and abs. we'll see how it goes.

Day 1 Power Upperbody 1/2/10

BB Bench 2 warmups, 5 sets of 5
Flyes 8, 6, 4
Dips 3 sets of 6
Military 5 sets of 5
Upright rows 8, 6, 4
Shrugs 5 sets of 5
Pulldowns 1 warmup, 5 sets of 5
Reverse Pulldowns 5 sets of 5
Seated curls 8, 6, 4
Skullcrushers 8, 6, 4
EZ curls 5 sets of 5
Rope Pushdowns 5 sets of 5

took about 1h 20 mins, the power days are by far the longest days
 
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#2
#2
Vol Mania 21 said:
After seeing kiddiedoc's thread about p90x i fig. i'd make my own. in october i started getting very sick, didn't work out for a month, come to find out had to have my gallbladder out so i just started back this week. before i got sick i was probably in the best shape i've ever been in. since the surgery i've lost at least 20lbs.

i started checking out layne norton's website, and he's helped a lot of people 1. get their pro card, and 2. meet their own personal goals. i decided to follow his workout. its called hypertrophy. basically its as follows:
day 1 power upperbody, day 2 power lowerbody, day 3 rest, day 4 chest and back hypertrophy, day 5 lower body hypertrophy, day 6 shoulder and arm hypertrophy, and day 7 rest. on rest days i'm doing cardio and abs. we'll see how it goes.

Day 1 Power Upperbody 1/2/10

BB Bench 2 warmups, 5 sets of 5
Flyes 8, 6, 4
Dips 3 sets of 6
Military 5 sets of 5
Upright rows 8, 6, 4
Shrugs 5 sets of 5
Pulldowns 1 warmup, 5 sets of 5
Reverse Pulldowns 5 sets of 5
Seated curls 8, 6, 4
Skullcrushers 8, 6, 4
EZ curls 5 sets of 5
Rope Pushdowns 5 sets of 5

took about 1h 20 mins, the power days are by far the longest days
Click to expand...

??
 
#4
#4
Day 2 Power Lowerbody 1/3/10

Squats 5 sets of 5
Leg Press 12, 10, 15
Leg Extensions 12, 10, 10
Hyperextensions 3 sets of 15
Leg Curls 3 sets of 8
Stiff Leg Dead Lifts 5 sets of 5
Calf Raises 6 sets of 10

finished with 7 mins of stairmaster, works the calves. this is the first time i've done legs in 3-4 months. i'm already sore, hate to see how i'll be tomorrow.
 
#7
#7
Vol Mania 21 said:
After seeing kiddiedoc's thread about p90x i fig. i'd make my own. in october i started getting very sick, didn't work out for a month, come to find out had to have my gallbladder out so i just started back this week. before i got sick i was probably in the best shape i've ever been in. since the surgery i've lost at least 20lbs.

i started checking out layne norton's website, and he's helped a lot of people 1. get their pro card, and 2. meet their own personal goals. i decided to follow his workout. its called hypertrophy. basically its as follows:
day 1 power upperbody, day 2 power lowerbody, day 3 rest, day 4 chest and back hypertrophy, day 5 lower body hypertrophy, day 6 shoulder and arm hypertrophy, and day 7 rest. on rest days i'm doing cardio and abs. we'll see how it goes.

Day 1 Power Upperbody 1/2/10

BB Bench 2 warmups, 5 sets of 5
Flyes 8, 6, 4
Dips 3 sets of 6
Military 5 sets of 5
Upright rows 8, 6, 4
Shrugs 5 sets of 5
Pulldowns 1 warmup, 5 sets of 5
Reverse Pulldowns 5 sets of 5
Seated curls 8, 6, 4
Skullcrushers 8, 6, 4
EZ curls 5 sets of 5
Rope Pushdowns 5 sets of 5

took about 1h 20 mins, the power days are by far the longest days
Click to expand...

That is a BEAST of a top-half workout! I'm hurting just reading it.
 
#8
#8
ya the power days are the toughest because you're lifting heavier than the other days. tomorrow is just a cardio and abs day but tue will be back and chest hypertrophy.
 
#9
#9
So what if you don't have a home gym or membership anywhere? Do i have to go Rocky 4 and find a snowy hill and lift logs?
 
#12
#12
i like the gym better just because there's more equipment. with that being said, i'll say that due to yesterdays leg workout, my legs are dead today. pain my friends pain
 
#13
#13
wounded mullet said:
Home gym vs gym membership..
discuss..
Click to expand...

All about space, money, and time. When we moved back to TN, we were expecting our first child and I was starting my practice, so I knew that time would be tight.

We had a large partially-finished room in the basement that was easy to finsh out. I bought a squat cage, a nice adjustable bench, a barbell and curl bar, olympic plates, and a nice set of dumbbells 10-80 pounds for around $1200, I believe. I had to shop around for deals, and found some great prices at Exercise Essentials on Kingston Pike. My real steal was a barely-used commercial-grade Cybex cable crossover system that I picked up at Play It Again in Tampa before we moved. It's huge and won't fit in most rooms, so I was able to get it for about 1/6 of the retail cost. (Not fun to move, BTW). With that setup, I can do just about everything I used to do in the gym. Legs was a little lacking, so we just recently added an extension/curl combo unit.

We also have an elliptical trainer and a treadmill for aerobic work, and I have a small TV and sound system.

Even with the aerobic equipment, we have spent less than what we would have spent on a membership at the Rush or the YMCA, and we never have to leave the house to workout (HUGE plus when you have small children). Also, I can play whatever music or TV I want and never have to deal with the D-bags you sometimes run into at a public gym. Additionally, I'm not worried about hygeine or such infectious agents as MRSA or respiratory viruses that are common in public facilities.

All in all, it's an expensive up-front project, but if you can motivate yourself to workout without a bunch of other people around and have the space, a home gym is a great investment.
 
#15
#15
I use to do skull crushers with a partner.... Start with heavy weight and do one set... have the partner take some weight off while you hold the bar over your head. Then a do a set with that... take more weight off and then do another set. When you're down to just the bar it feels like it weighs a ton. Lift the bar until burn out.

I know this doesn't go along with what you have set but it's hell on the muscles. If you have a partner you can try it one time. Key to it is never put the bar down... Hold it up while the other person removes a plate.


GYM vs HOME.... Home is always better. You don't wait on equipment while the one using it is loving the mirror.
 
#16
#16
you're talking about doing a drop set. everynow and then i'll throw in a drop set to shock the muscle.
 
#17
#17
I've never used heavy weights. The program I followed was low weights (5-12lbs) with hi reps.
 
#20
#20
i have to admit i was too sore to workout yesterday. it was suppose to be cardio and abs, but the soreness got to me. today is going to be chest and back hypertrophy. i'll post the workout later on
 
#21
#21
ok, here's my workout for today

Chest and Back Hypertrophy 1/5/10
DB press 2 warmups 50lb dumbbells, and 55lbs DB then 12 60lb DB, 10 65lb DB , 10 65lb DB
Decline press 12 185lbs, 10 195lbs, 10 185lbs
Flyes 12 100lbs, 10 110lbs, 10 110 lbs
Pulldowns(not on cable, but on a free weight machine) 1 warmup 90 lbs 15 reps, 12 140lbs, 12 150lbs, 12 150lbs
T-bar row wide grip 10 50lbs, 10 50 lbs, 10 50lbs
One arm DB row 12 55lbs , 10 60lbs, 10 70lbs, 10 75lbs

i'll end with 10 mins cool down cardio walking on an incline(ended up not doing cardio i was zapped)

*still weak as i'm just starting back but i've updated it with the weight i did. at the end of the one arm dumbbell row a guy at the gym came over and pushed me to go up weight so i did and did an extra set. i thought i was going to pass out and puke after that last set.
 
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#22
#22
today is suppose to be lower body hypertrophy, but my legs are still dead. so instead i'm going to do p90x kempo and ab ripper x
 
#23
#23
1/7/10

Arms/ Delts Hypertrophy--

DB Press- 13 40lb DB's, 12 45lbs db, 12 45lb db
DB Laterals- 15 20lb db, 12 25lb db, 12 25lb db, 8 30lb db
DB Shrugs- 25 65lbs db(on all sets), 30, 30
Cambered Bar Curls-12 65lbs, 11 75lbs, 10 75lbs, 8 80lbs
Concentrations- 15 20lb db, 12 25lb db, 8 30lb db
Skull Crushers- 12 110lbs, 10 130lbs, 10 130lbs, 8 150lbs
Overhand V Bar PD- 12 110lbs, 10 130lbs, 10 130lbs
One Arm Overhead Rope Ext. 12, 10, 10(40lbs on all sets)

I'll try to post weight later, weighed in at the doc today at 225. tiny for someone my size.

aight i'm zapped after the workout. went hard, but that's the only way you grow
 
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#25
#25
did another round this morning of p90x kenpo and ab ripper x. my arms and shoulders are sore from yest. 2morrow its back to upper power
 
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