General Workout Routines and Questions

[Pako]

Wow. That is our of control. Poor guy. LOL

 

[ExigeEvan]

Yesterday was fun. 5 miles with 8 x 50 yard sprints after the first mile, and followed up by an hour of circuit training in the evening.

 

[Villain]

I'm researching supplements at the moment... Do any of you guys take anything?

 

[MarinaDiamandis]

I'm researching supplements at the moment... Do any of you guys take anything?

Fish oil capsules, multivitamin tablets and a pre-mixed protein/creatine combo. Everything else comes from real food.

 

[ROAD_DOGG33J]

Creatine...haven't noticed much of an effect
Whey/Casein powder mix - to supplement the protein from food
Multivitamin - Recently I have probably taken it about once a week or so.
ZMA - Supposed to help with recovery and make you sleepy. I don't usually take it since I drink milk before sleep and it calcium gets priority in absorption.


I don't really hold much value in supplements. The primary focus should be on eating and working out...hard.

 

[Pako]

I'm researching them also. It would be great to get it all from food, but I just don't see it happening. 250-300g of protein/day is a ton of eggs. Good carbs, etc...equally hard to get naturally without supplementing.

I will probably do a combination of NO, Creatine Ethyl, and Protein. BCAA, Glutamine, and chondroitin would also be good.

Still researching though.

 

[Villain]

I did my own research, consulted a buddy of mine who's a trainer, and kept it simple. ON Recovery 2.1.1. (it's a 2:1 ratio of carbsrotein), creatine, and fish oil.

I'm just going to do a 12-week cycle of creatine, 5g/day. Nothing crazy, no loading.

 

[Pako]

This thread was sitting at 666 replies for too long. So here's post 667.

So, back/traps today. In the following order:

Straight Bar Shrugs in lbs:
135x20
225x20
315x20
405x20
495x20
225x10 (three second holds at the top of each rep)

Dumbbell Shrugs in lbs:
150/side x20
150/side x20
150/side x20
150/side x20

Partial Deadlifts:
135x10
225x10
315x10
495x10
585x 1/2
I totally failed on 6 plates today. I stood up with it and the pressure was more than I wanted today so I didn't even try, and back down the weight went. Next time we do deads I hope to be better prepared.

Smith Machine, under-grip standing rows:
135x10
225x10
275x8
275x10

Narrow grip pull downs:
160x10
200x10
225x10

Seated Hammer mid rows:
90x10
180x10 (hold the negs)
270x10 (hold the negs)
360x5 (spotter helps on positives, hold the negs)

And that concluded our back workout.

 

[Pako]

Chest and Abs today.

Abs
1.) 260lb double pully: Bending rope crunchers
3 sets of 30 reps.
2.) Super set Hanging Leg raise and seated ball twists (3 sets of 20-30)

Chest
Flat Bench.
45 (bar only warmups)
135x~20 or so (warmups)
185x~20 or so (warmups)
225x10
315x8
405x2 (hold negs, heavy spot on the positives)
225x8 (holds on the bottom at neck for 3 count)
225x8 (holds again)

Incline Dumbbell press:
80's x 10
90's x 8
100's x 6

Peck Deck machine:
160x10
180x10
200x10
205x10
225x10

Cable Bent over flys:
30's x 10
30's x 10
35's x 10

 

[Pako]

Hams and Bi's today.

Ok, so I was late to the gym today. I only got in for the last bit of hams.

Standing, straight legged straight-bar bend-overs.
135x10
135x10
185x10
185x10

-these are tough for me, I tend to get more back than hamstring, but I know they are good so....

On to bicep:

Seated (slight incline) dumb bell curls.
20's x 10
30's x 10
40's x 10
50's x 7 (light spot)
60's x 7 (heavy spot)
50's x 8

Straight Bar preacher curls:
85x10
105x8
125x6

Single Arm isolated preacher curls:
45x10 each arm.
45x10 each arm.
45x10 each arm + 45x10 both arms.

Single Arm cable, reverse grip curls.
4 sets, lighter weight.

Behind the back, finger curls (for forearms)
135x20
135x20
135x20

 

[ROAD_DOGG33J]

Damn this crazy weather. It was over 75 today, but probably over that in the gym. It felt like a swamp. I'm slowly making my way to 180 pounds. Once I finish pussying around I'm going for over 200 pounds.

 

[Pako]

Damn this crazy weather. It was over 75 today, but probably over that in the gym. It felt like a swamp. I'm slowly making my way to 180 pounds. Once I finish pussying around I'm going for over 200 pounds.

I would rather have than instead of a cold gym. Not quite sure what you mean about 180lbs etc, but I wish you the best of luck.

 

[ROAD_DOGG33J]

I get pretty sweaty, so I prefer colder temperatures. The gym has crappy A/C so it's pretty much warm all year.

Thanks. 180 pounds weight-wise as in physical size.

 

[Pako]

I get pretty sweaty, so I prefer colder temperatures. The gym has crappy A/C so it's pretty much warm all year.

Thanks. 180 pounds weight-wise as in physical size.

Ahhh. I would love to be about 200 also, well...215 I think would be ideal. I do have some trimming up to do however. I just don't see me dropping 45 lbs anytime soon. It would sure make some of the lifts easier though if I could.

 

[Pako]

Legs today (yawn). I'm so tired.

Leg Press - Did these a little deeper and quite a bit slower. It cut my reps down, but I really feel I got more out of it today.

265x20
465x20
665x20
845x15
1025x15
1205x12
1385x10

Smith Squats:
135x10
225x10
315x10

Leg Extensions: Every third rep is a hold for 3 seconds.
200x15
215x15
225x12

Single Leg Press:
90x10
90x10
110x10
115x25 (not sure what happened here, second wind I guess....)

 

[Pako]

Today did Abs and Shoulders

Kneeling, bent over rope crunches.
87.5 x 30
87.5 x 30
87.5 x 30

Weighted 45° Side Bend
35 x 15
35 x 15
35 x 15

Superset with Hanging Leg Raises
3 sets of 20

Behind the Head, Seated Smith Should Press
45 x 20
45 x 20
95 x 20
95 x 20
135 x 15
135 x 15
185 x 10
225 x 10
275 x 8
Move bench back, press in front:
225 x 10
135 x 20

Side Dumbbell Raises:
30 x 10
30 x 10
20 x 10 (starting at butt, behind back, lifting to top and pausing for a count)

Bent over rear delt raises:
50 x 10 per side
50 x 10 per side
50 x 10 per side

 

[Blitz24]

Going to add mine in: I know I've never posted here before but I need to keep a log of my routine:

Today is the day I normally do free-motion weights (every 3rd day I do it, other two days have cardio full and machine weights).

Row:

Standing:
90 lbs x 30

Sitting:
120 lbs x 15

Squat:
320 lbs x 25
320 lbs x 25
300 lbs x 15
300 lbs x10

Chest:
80 lbs x 30 (back off pad)
80 lbs x 20 (back off pad)
80 lbs x 30 (back on pad)
80 lbs x 20 (back on pad)

Step: (Alternate between foot lifted on each set)

80 lbs x 30 (R)
80 lbs x 30 (L)
80 lbs x 20 (R)
80 lbs x 20 (L)

Lat:
160 lbs x 15
160 lbs x 15
140 lbs x 15
140 lbs x 15

Deadlift:

70 lbs x 15
70 lbs x 15

I do these in circuits:
Row, Squat, Chest, Step, Lat x2
Lift, Squat, Chest, Step, Lat x2

Currently at 220 lbs weight (unsure if it is mostly fat or muscle now as I've been working out for years and having really changed much weight). Are these weights good for me?

 

[Pako]

*snip*

Currently at 220 lbs weight (unsure if it is mostly fat or muscle now as I've been working out for years and having really changed much weight). Are these weights good for me?

Well, that depends on your height and what your goals are I suppose. I will say that your squats look quite a bit heavier than the rest of your numbers. Are you going down to a full 90 degrees at the top of your thighs?

In any case, if you are 4' 6" tall and weigh 225 with those numbers then I would say you have some BMI issues. However, if you are 6'6" and are skinny as a rail, those numbers look to be what I would expect. Typically, light weight higher reps for volume will aid in "tone" while lower reps and higher weight will promote more muscle mass (assuming you are fueling your body properly).

That's my take on it any ways. Welcome to the thread, .

 

[Blitz24]

Well, that depends on your height and what your goals are I suppose. I will say that your squats look quite a bit heavier than the rest of your numbers. Are you going down to a full 90 degrees at the top of your thighs?

In any case, if you are 4' 6" tall and weigh 225 with those numbers then I would say you have some BMI issues. However, if you are 6'6" and are skinny as a rail, those numbers look to be what I would expect. Typically, light weight higher reps for volume will aid in "tone" while lower reps and higher weight will promote more muscle mass (assuming you are fueling your body properly).

That's my take on it any ways. Welcome to the thread, .

I'm 5'7". My legs have for the most part been the strongest part of my body since I was little.

 

[Pako]

As legs should be.

 

[ExigeEvan]

I'm 5'7". My legs have for the most part been the strongest part of my body since I was little.

His point being that you're putting up good squats but your dead and bench, while using high reps, are way off what you'd expect of a well balanced lifter.

 

[Blitz24]

His point being that you're putting up good squats but your dead and bench, while using high reps, are way off what you'd expect of a well balanced lifter.

I have difficulty with lifting and I always have had difficulty with balance.

 

[ROAD_DOGG33J]

320x25 for 2 sets must be death. I'm guessing these are quarter squats or something else.

The 70 pound deadlifts are way low.

I have difficulty with lifting

What kind of difficulty?

 

[Blitz24]

320x25 for 2 sets must be death. I'm guessing these are quarter squats or something else.

The 70 pound deadlifts are way low.



What kind of difficulty?

I've always had balance issues. I'm not exactly sure why though. It could possibly be from the fact that I have flat feet or just some fine motor skill issues.

 

[ROAD_DOGG33J]

I've always had balance issues. I'm not exactly sure why though. It could possibly be from the fact that I have flat feet or just some fine motor skill issues.

I'm not understanding the problem. Balance as in your lifts being balanced relative to each other? Or do you have trouble keeping the weight balanced when you're bench pressing or something?

 

[Blitz24]

I'm not understanding the problem. Balance as in your lifts being balanced relative to each other? Or do you have trouble keeping the weight balanced when you're bench pressing or something?

It has to do with a type of fine hand-eye coordination skill that I can't do. In regards to your question, the answer is yes to both.

 

[MarinaDiamandis]

It has to do with a type of fine hand-eye coordination skill that I can't do. In regards to your question, the answer is yes to both.

Using smith machines, etc often will make it harder for you when you go to lift free weights. When you lift free weights you recruit more muscles for the lift as you have to stabilise the bar/dum/kettle/whatever by yourself, instead of the smith doing it for you. Could this be your problem, too much focus on machines?

I've seen guys who squat 500lbs on the smith struggle to squat 350lbs freeweight simply because they couldn't keep the bar steady, they didn't have the whole package of muscles trained right. This is why free weights are so important for functional strength.

 

[Pako]

It has to do with a type of fine hand-eye coordination skill that I can't do. In regards to your question, the answer is yes to both.

I would imagine that Smith and other equipment probably help with getting a good working in?

If you don't do a lot of free weight, you might start off with some lighter weight, doing nice and slow, controlled reps. There are tons of little stabilizer that have to work at keeping the free weight balanced and controlled that are not being used on machine type equipment.

Muscle Memory plays a huge roll in how well someone can lift. Technique is a large percentage to how much you can lift, and how much you can lift properly.

 

[MarinaDiamandis]

Muscle Memory plays a huge roll in how well someone can lift. Technique is a large percentage to how much you can lift, and how much you can lift properly.

Good shout. There are so many variables during set-up, unrack, rep/set and rack that you need to lift frequently to get best results.

Having a routine that you go through before a lift will help you be consistant when setting up (set the same grip width on the bar, set the same position on the bench, set the same breathing pattern, etc).

 

[Pako]

Using smith machines, etc often will make it harder for you when you go to lift free weights. When you lift free weights you recruit more muscles for the lift as you have to stabilise the bar/dum/kettle/whatever by yourself, instead of the smith doing it for you. Could this be your problem, too much focus on machines?

I've seen guys who squat 500lbs on the smith struggle to squat 350lbs freeweight simply because they couldn't keep the bar steady, they didn't have the whole package of muscles trained right. This is why free weights are so important for functional strength.

Oh wow, I didn't see this post until now. We were basically posting the same thing. Anyways, yes, you are absolutely correct. Even take dumbbell vs. bar bell.

On flat bench, I can easily press 225 for a 10 rep. So that would be 112.5 lb dumbbells for an equivalent weight? Not as easy with the dumbs with a lot more lateral travel while you press.