3Vandoo challenge of the month

[3Vandoo]

(Pls dont move this to the training board until monday or so )

Listen up you @(&#@&#%!%!!!!!

Here a challenge for you.

Build the craziest program (workout) you can imagine, that is based

on a 4 weeks period
train minimum 4 times a week.
user is on heavy androgens and anabolic
and need athletic results fast.

So here compose and post your dementious most terrific wonderful fuck up kick ass you get the point... program!

thank you!

[slobberknocker]

Try the old East German 3x3 program. It's fucking brutal. Only 3 days a week though.

[3Vandoo]

any example?

[slobberknocker]

It's geared toward powerlifters, but if you're a bodybuilder looking for overall body mass, it would probably work for you. Basically you just squat, deadlift, and bench each workout, 3 times per week. You do a shitload of volume though. Here's an article that describes it pretty well:

http://www.deepsquatter.com/strength/archives/korte.htm

[THE JUICE]

[slobberknocker]

Originally posted by THE JUICE

Which part didn't you understand?

[Mike P.T.]

Day 1 - Chest and Shoulders - All done with a good amount of weight and after warmed up done ballistically. All compound movements no isolation exercises.

Day 2 - Legs - Squats then Plyometrics - ex. jump squats, jump lunges, etc.

Day 3 - Off

Day 4 - Back - Deadlifts, Power cleans, Chins, and Barbell rows

Day 5 - Interval training with running. Warm up by walking then jogging. Keep this up. Jog then Sprint then walk then start over again. Then a full ab workout. Use weights with abs as well.

Day 6 and 7 - Off

*stretches after each set as well as especially after the whole workout itself focusing on the bodyparts being worked.

BTW - This is just a sample. If I were training with you we would get more in depth of course. Remember too you said for athletic purposes not for bodybuilding.

Obviously train a little longer as well. 1 1/2 - 2 hours is not a bad idea since you are on a good amount of steroids plus want to increase your athletic ability which includes endurance as well as strength of course.

[x|Fluid|x]

Originally posted by slobberknocker
Try the old East German 3x3 program. It's fucking brutal. Only 3 days a week though.

that looks interesting, I'm going to start it tomorrow and see how it goes.

[3Vandoo]

bump

[##spiderbaby##]

Well I started a regimen of 4- 5 sets 14 reps no more than 25 second rest. I work almost all body parts 4 days a week. I am in the gym at least 2 hours. I dont care about bulk, i just want to see if I can increase my lifting endurance.

The only thing I rotate is squats and deads. My guts hurt almost every day though.

To bad I had vodka and diets last night..

[slobberknocker]

Originally posted by x|Fluid|x
that looks interesting, I'm going to start it tomorrow and see how it goes.

Let us know how it goes, when you try it.

[3Vandoo]

any insane folks in here?

[Mike P.T.]

Well what exactly are you looking for? What often comes with insanity comes stupidity. IT's not all about going crazy ALL the time but also being smart and knowing how to apply that intensity and how much. You want insane? Train 4-5 hours a day 4 times a week and as hard as you can. You most likely won't get as much out of it and really put alot of stress on your CNS and immune system but you wanted insane.

BTW - This isn't for you is it?

[3Vandoo]

yes it is for me, I have a month to go from in shape to super great kick ass shape

[3Vandoo]

hey insanity vary for people