Asteroid stack workout

[lastofthefew]

Hi

Im about to recieve and begin my asteroid stack with the inclusion of jacked3D,YRD & recreate in the recomended doses..

The workout as listed in the PDF available from USPlabs is this what is commonly followed ??

The workouts to begin with for first 2 months appear quiet tame in comparrison to what i have been doing.
ive been working out using a 6 day split concentrating on larger core movements with barbell & dumbell on a increasing pyramid scheme for 3 months now & am at currently 14% BF
My goal is to add lean ripped Muscle with definition ( the Bruce lee look ) lean but ripped.

current workout is simmilar to below 8-12 rep range with 4 to 5 sets to failure on an increasing pyramid scheme.

Monday: Shoulders and Traps
Military Press
Lateral Dumbbell Raises
Dumbbell Shrugs
Dumbbell Shoulder Press
Front Dumbbell Raises
Rear Deltoid Rows


Tuesday: Back and Biceps
Deadlifts
Chin Ups
Pull Ups
Barbell Biceps Curls
Bent Over Barbell Rows
Dumbbell Biceps Curls

Thursday: Chest and Triceps
Bench Press
Close Grip Bench
Skull Crushers
Incline Dumbbell Bench Press
Flat Dumbbell Bench Press

Friday: Legs, Calves and Abs
Squats
Lying Leg Lifts
Lying Leg Curl
Calve Raises
Weighted Crunches

in addition i do 20 min static bike cardio prior to workouts & abs after usually incline crunch or stability ball work outs.




regards
Tony

[patriotanabolic]

i would do your bike ride after weight training, not only will you have more strength to lift the weight with but you also burn more fat after weight training rather than before. you can always warm up, though, if you want or find it helpful

[snagency]

Originally Posted by patriotanabolic

i would do your bike ride after weight training, not only will you have more strength to lift the weight with but you also burn more fat after weight training rather than before. you can always warm up, though, if you want or find it helpful

agree with this principle..

also, the simplicity of the Freak Workout is in how it is structured. it doesn't look like much, but trust me, it's hard as nails if you do everything to a T -- esp the second half of month #1 where it's upper/lower split EOD, it starts to beat ya down. in the beginning of month #2 it slows down again, focuses back to upper body work, and sets you up for the next stage of the plan..
so, there are many philosophies to training. more is involved in how this plan is structured than in the exercises themselves.. the core work is ridiculously aggressive.

[andrewc21]

snagency, wrt to month 2, it calls for chest/back to do a 10x3, 45 sec to 1 min rest, load 5RM. Is the 5RM done after each set or after the completion of all 10 sets?

Thanks.

[snagency]

whatever your 5rep max is, work with that until you complete all reps on all sets successfully; then, move the weight up!

[andrewc21]

Sorry if I'm a bit dense this morning, but my understanding was to do a 3RM for 10 sets (10x3). But i guess my question was, do I rest for 45 sec to 1 min then load 5RM to do 5 reps after each of the 10 sets? Again sorry, trying to multitask here.

[snagency]

yeah man, I think you should come back here when you can focus on one thing.
you lost me.

MONTH 2
Monday (Chest and Back, 10x3, 45 sec to 1 min rest, load 5RM)
A1) Bench Press
A2) Bent Over Rows
Tuesday (Calves, Legs, and Shoulders, 5x5, 2 mins rest, load 5RM)
A1) Leg Press
A2) Calve Press in Leg Press
B) Clean and Press from Floor

assuming this is what you are talking about, on chest & back day, you do 10 sets of 3 reps each, you are resting 45-60sec between each set and the weight you should be using is the heaviest weight that you could do for 5 reps -- hence, this is your 5rep max.
same thing for leg day - only the weight you will be working with is actually going to be your 5rep max, in above same fashion except for 2min rest between sets..

[Nas]

hey this is the first time im using the asteroid stack i heard of it from my friend.He told me it was really good I've been reading a lot about it and it seems to be a pretty good.so i have a gym in my school would it be good to work out those five straight days then rest on the weekends?.and just do different parts of the body each day?.what is a good diet for the asteroid stack? please reply i wouldn't want it to go to waste thank you

[snagency]

you can utilize any training program while on the A-Stack w/ great results. the Freak workout is a bonus schematic writtten by renowned trainer Jon Doyle, that produces incredible results if done properly..if you want to do what you mention, that is fine, no worries.
as for diet - there is a basic recommendation contained in the A-Stack manual (as well as other goodies), found here:

http://www.usplabsdirect.com/asteroi...tackmanual.pdf

happy reading!