General Workout Routines and Questions

[Pako]

Well, back to back again.

Setup the smith machine today because all the squat racks were used up. Along with the smith machine we also setup dumbbells to super set.

Smith Barbell Shrugs:
Rear 135x20
Rear 135x20
Rear 225x20 + Dumbbell Shrugs 150lbs a side x20
Rear 315x20 + Dumbbell Shrugs 150lbs a side x20
Rear 405x20 + Dumbbell Shrugs 150lbs a side x20
Front 495x20 + Dumbbell Shrugs 150lbs a side x20
Front 495x10 (slowed them down)

Next, on to bent over T-bar rows:
115x10
185x10
255x10
300x8
335x8

Wide Grip Pull downs:
160x10 (under grip)
200x10 (under grip)
240x10 (under grip)
280x8 (Over Grip)

And finished off with seated low rows:
220x10
240x10
260x10
280x6

 

[Pako]

Abs and Chest today.

Started with Abs.
Decline "12lb Weight Ball" crunches
10 reps + 10 reps no ball
8 reps + 7 reps no ball
15 reps no ball
(for the record, I completely suck at these, but am getting better. The rest of the guys did sets of 20 with the ball. The bench is at about a 50 degree so it's pretty steep.)

Hanging Side leg Raises
10 reps per side
10 reps per side
10 reps per side

Incline Smith Bench
bar x 15
135 x12
185 x 10
225 x 10
175 x 6

Flat bench Dumbbell Press
80's x 10
100's x 6

Hammer Strength Bench Machine
180 x 10
270 x 10
360 x 6 (with spotter)

Peck Deck
160 x 10
175 x 10
190 x 10

 

[Pako]

Not sure how many more of these I will post. If anyone finds some benefit to them, I will continue, but this will probably be my last full routine post for a while. In any case, Yesterday was hams and bi's.

I was down to one partner yesterday who has a minor tear in his hamstring so things were kept pretty minimal. In any case.....

Started off with seated hamstring curls.

100x20
125x20
145x20
185x15
205x15
225x15
255x10 (good spot on second half of the set)

Straight Legged Dumbbell dead lifts. (This lift, when done properly, gets a really good stretch on the ham where most of the lifting strength is transferred to. If your lower back is tender from the previous back day, you will notice some lower back tightening for sure.)

80's x 10
80's x 10
80's x 10
80's x 10

On to Biceps:
Standing Dumbbell Curls:
25's x 15
35's x 15
45's x 10
55's x 10 (Moderate Spot)
65's x 6 (Heavy Spot)

Standing Straight Bar Concentrated Curls
95 x 10
115 x 10
135 x 10
115 x 10

Overhead Seated Cable Curls:
45 x 10
65 x 10
75 x 10
85 x 10

Superman Curls (This lift uses the standing crossover cables, with your elbows at shoulder height, you curl until your fist hits your head, crowding your bicep. Try to keep your tricep or the bottom of your arm at a angle where it is perpendicular with the floor)

25's x 10
30's x 10
30's x 10
35's x 10

Finally, straight bar, reverse grip cable curls:
35 x 10
40 x 10
45 x 10

 

[CAMAROBOY69]

Not sure how many more of these I will post. If anyone finds some benefit to them, I will continue, but this will probably be my last full routine post for a while.

I find your posts inspiring and I read EVERY single one. Very motivating and provides a ton of great information including the different exercies, different rep sets, and the intensity involved. Its insane your group of guys is doing all that on your lunch break. Impressive. I also look forward to the replies from everyone else in this thread too. I dont think we can ever have too much information or feedback about the routines. I have learned a LOT of great information from this thread and I know others have too.

I found something very convenient for those like myself that have been struggling with their breakfast meals. Very hard for me to get motivated in the morning so getting enough protein into my meals QUICK has been a challenge. I always have oatmeal in the morning with juice and raisins and milk. For protein have I tried regular eggs scrambled up, tried hard boiled eggs(give me gas), and a few other things. The most awesome source of protein I found lately is "Liquid Egg Whites"!! You can find them in a half gallon container at most stores. You simply pour out the amount you need and either cook them in a pan or do like I do and pour them into your oatmeal. Put the oatmeal and egg whites into the same bowl in the microwave for about 2:45 seconds and you have a protein packed breakfast thats very very easy to make! I usually pour some milk into it to cool down the oatmeal and eggs plus the milk gives more protein. Top with some raisins and its an instant, excellent, protein packed breakfast. 👍 You can also pour these egg whites into ANY other meal for extra protein.

This is exactly what I have been buying from Walmart the last month or so. I wish they had it in a gallon but this works for now.
http://www.walmart.com/ip/100-Liquid-Egg-Whites/13925176
1/4 cup of egg whites = 1 egg.

EDIT: I also just realized I havent seen Pako post any tricep workout. All the other muscles besides triceps.

 

[Villain]

Pako, you should just change your handle to Hercules (or maybe Hercules should change his name to Pako...?).

 

[Pako]

I will keep posting my routines then. I just didn't want to seem like I was spamming or taking over the posts if the info wasn't being used. I would love to hear what others are doing to get different pumps. One of the key components to good muscle growth is muscle confusion. Keep changing things up so you keep getting sore after each workout. Getting sore is the muscle breaking down and rebuilding with new muscle tissue which means growth in your muscle. If you are fueling your body properly during this repair period, the gains are even greater. Anyways.....

@Villain, Nah.....Hercules hair is much too long.

Great advise on the egg whites CAMAROBOY69! I will have a couple 36 count egg containers in the fridge at any given time, but I really like the pour and go. I'll give Walmart a check as the the egg whites in the grocery store is too dang expensive in my opinion.

It's funny you mentioned triceps as I just did those today. Actually it's calves then Tri's.

So here's how we went today:

We just setup two stations for calf supersets.
Station 1: Standing Calf raises (on smith squat machine, standing up on a 4" platform).
135 x (10 slow + 20 fast)
185 x (10 slow + 20 fast)
225 x (10 slow + 20 fast)
275 x (10 slow + 10 not as slow)
325 x (10 slow + 10 not as slow)

Station 2: Seated Leg Press, single leg calf raises. (the first set we would angle our toe in at 45 degrees or so, the second set we would angle our toe out 45 degrees or so and rotate like that every other set. This allows for hitting the outside and inside area of the calf specifically.)

110 x (10 slow + 30 faster) per calf
110 x (10 slow + 30 faster) per calf
110 x (10 slow + 30 faster) per calf
110 x (10 slow + 30 faster) per calf

On to triceps:
Started with standing straight bar cable tricep pushdowns. (because of my elbow pain that I have, I have to do a ton of warmup before I can start getting heavy)
25 x 40
45 x 30
65 x 20
70 x 15
75 x 10
85 x 10
95 x 10
115 x 10
(switched to a dual pulley section, much harder, but also much smoother)
125 x 8
135 x 6
(120 x 6) + (85 x 10) drop set. Very tough by the way.

Next on to seated, behind the head, v-grip extensions.
65 x 10
85 x 10
105 x 10
125 x 10

Finished with Smith machine, close grip press. (for technique on this lift, it is important to keep your tri's tucked in to your side and you wan the bar to line up just above your belly button. The motion is almost a vertical scoop as you extend your arms and squeeze your tri. Again, it's hard to not bring in your shoulder and chest, so try not to inflate your chest too much and concentrate on your tri-extension)

135 x 15
185 x 10
225 x 10

And that concluded our calf/tricep workout.

 

[Omnis]

320lbs for 25 reps? That's ridiculous. That's like a waste of energy. Just add more weight and do 5.

 

[Pako]

320lbs for 25 reps? That's ridiculous. That's like a waste of energy. Just add more weight and do 5.

So what's 320lbs for 25 reps?

 

[Villain]

So what's 320lbs for 25 reps?

I think he meant 325 for 20 reps and a reference to your smith calf raises.

 

[ExigeEvan]

320lbs for 25 reps? That's ridiculous. That's like a waste of energy. Just add more weight and do 5.

For calf exercises? It's well known calf muscles take volume and require it to grow. It's one of the most used muscles day-to-day to low volume does nothing for it in most people.

 

[Villain]

Well I'm only 3 weeks in so I'm really focusing on form and flexibility before it gets too heavy.

Here are the weights I used for the last workout of the respective exercises:
Squat - 175
Bench - 150
Deadlift - 165 (it was easy, I'm going to increase the load by at least 15-20lbs next time)
Overhead - 80
Bent-Over Row - 100.

About 3 weeks later....

Squat - 220
Bench - 170
Deadlift - 235
Overhead - 85 (I was at 95 a week ago, but had a setback. I made a form/technique correction)
Row - 125

Again, these aren't 1RM - it's just the weight I used in my most recent round of 5x5s.

 

[Pako]

For calf exercises? It's well known calf muscles take volume and require it to grow. It's one of the most used muscles day-to-day to low volume does nothing for it in most people.

Ah. I got yeah. I agree.

 

[CAMAROBOY69]

In response to Pakos tricep routine. I absolutely cant do close grip bench. Tried different weights, techniques, I simply cant do that exersize. It hurts my shoulders bad! So one alternative to this that is an amazing pump is something called JM Press. What I do is similar to that. Almost a mix between close grip bench and JM press. The best way to explain this is kinda like doing a skull crusher. But instead of putting lowering the weight to your forehead or behind your head, lower it to your chin. It seems to hit a totally different part of the tricep than I have ever felt in my life. Its much lower in the tricep and closer to the elbow. But I LOVE this tricep exercise. Also while doing this I keep my elbows up and I act like I am going to lower it behind my head, but then lower it to my chin. You guys should try that sometime if you want to hit a part of the tricep that you havent hit before. Works killer.

For triceps I also do dips, 1 arm reverse cable pull downs, rope pull downs, above head tricep extensions, bench dips, skull crushers, and straight bar push downs. The straight bar push downs usually hurt my shoulders so I dont do them very often. My favorite is my version of the JM Press for sure. My version of JM press is like this.

 

[jagdrag77]

Hello to everyone in this thread, I've been reading alot of this thread and it seems like you all are an informed bunch, so I was just wondering about some advice on shoulder press and the correct posture needed in order to do it.

I can bench press about 80kg, but I struggle to do 50kg on the shoulder press. My back hasn't always been my strong suit, but deadlifts are helping that out a bit. When I begin the shoulder press, I push it up and down in a nice slow speed, but after like 10 reps my back kills and it starts to kind of bend in a backwards motion, like my back is forcing the weight up when my arms should be doing the work.

Is there any stretchs or preparation I could do in order to improve my technique?

Any help is appreciated guys 👍

 

[CAMAROBOY69]

^ You should get a Lifting Belt while on the shoulder press if it hurts your back. Also if it seems like too much for your back, then lower the amount of weight you are lifting and do more reps. I would also suggest Hyperextensions if you are in a gym. Those also help build your lower back.

Lifting Belt
http://www.bodybuilding.com/store/lifting-belts.html;jsessionid=286A6C4F08FE8C1D7C39301D25ECB7D4

Hyperextensions

 

[ROAD_DOGG33J]

My back hasn't always been my strong suit, but deadlifts are helping that out a bit. When I begin the shoulder press, I push it up and down in a nice slow speed, but after like 10 reps my back kills and it starts to kind of bend in a backwards motion, like my back is forcing the weight up when my arms should be doing the work.

Do you tilt your head back and then move your body under the bar on the way up to keep the bar path as straight as possible? It kind of sounds like your muscles are fatigued so you lean back to try to get other muscles more involved. Personally I don't see a problem with moderate leanback. If you want to close the gap between bench and overhead press, lower reps would work better.

You should also take a big breath before each rep either at the top or bottom. Though as the weight gets heavier, doing it at the top will become too hard. You should try to keep your body as tight as possibly so you have a good platform to lift off of. The overhead press is pretty taxing on the back and abs. I don't do any extra ab work and recently switched to doubles. After the last two workouts my abs have been a little sore.

 

[jagdrag77]

^ You should get a Lifting Belt while on the shoulder press if it hurts your back. Also if it seems like too much for your back, then lower the amount of weight you are lifting and do more reps. I would also suggest Hyperextensions if you are in a gym. Those also help build your lower back.

My gym does have those lifting belt, and I've seen plenty of other people use 'em, but I guess I've never wondered what they are for, interesting.

And with the lower weight thing, I've been told that if you want to build mass then do a heavier weight with less reps, but I don't know if this applies to the shoulder press or not.

I've never even attempted to do hyperextensions as I always thought they were for your abs more then anything, but if they help the back I might give it a go, thanks for your help 👍

Do you tilt your head back and then move your body under the bar on the way up to keep the bar path as straight as possible? It kind of sounds like your muscles are fatigued so you lean back to try to get other muscles more involved. Personally I don't see a problem with moderate leanback. If you want to close the gap between bench and overhead press, lower reps would work better.

You should also take a big breath before each rep either at the top or bottom. Though as the weight gets heavier, doing it at the top will become too hard. You should try to keep your body as tight as possibly so you have a good platform to lift off of. The overhead press is pretty taxing on the back and abs. I don't do any extra ab work and recently switched to doubles. After the last two workouts my abs have been a little sore.

Yeah I do tilt my head back and try to keep the bar as straight as possible, as this is what I've learned to do. I'll try some leanback next chance I get, see if it makes any difference for me.

I always take a big breath before a rep, it helps but my back isn't the strongest. But as mentioned I should try some hyperextensions.

Cheers for the advice 👍

 

[ROAD_DOGG33J]

My gym does have those lifting belt, and I've seen plenty of other people use 'em, but I guess I've never wondered what they are for, interesting.

A belt allows you to contract your abs harder and create more intra-abdominal pressure. So your core should be more stable. I haven't used one, but I hear you have to get them on at least decently tight. A proper belt should be made out of leather or suede and shouldn't taper in the front, since that's what your contracting your abs against.

Your press should look similar to this:

 

[jagdrag77]

A belt allows you to contract your abs harder and create more intra-abdominal pressure. So your core should be more stable. I haven't used one, but I hear you have to get them on at least decently tight. A proper belt should be made out of leather or suede and shouldn't taper in the front, since that's what your contracting your abs against.

Oh, the abs. That's what the belt's for, I understand it more now, keep my core stable. That video showed a proper technique man, thanks 👍

 

[ROAD_DOGG33J]

The abs do the hard work, but the end result is that you can keep your back straighter(more support).

 

[Der Alta]

Well, I did my first Powerlifting Meet this past weekend. I came in heavier than I was expecting to, but it was very fun.

Body Weight: 230.8lbs
Squat went well. Hit a personal best. 424.4 lbs.
Bench, not so good. 242lbs. Missed my final at 265lbs. I've never been a good bencher. That lift needs work.
Deadlift went great. 529.1 lbs. and I easily left 30lbs on the floor.

I totaled out at 1195lbs. Next up, I have another meet in June. I'll start planning my training and peak week as soon as I know the date.

 

[ROAD_DOGG33J]

Great work 👍

Is that a low-bar squat or am I seeing things?

 

[Der Alta]

Not really a low bar squat, not really a high bar squat. It pretty much lines up between the Anterior and Read Deltoid muscle heads. Sits pretty comfortably in place.

 

[ExigeEvan]

The bodybuilding diets just weren't worth the effort then

My cousin is going for the Welsh bench press record at 82.5 kg (~180lbs). Currently it's 137.5 kg (~300lbs). It was only when he did 140kg@84kg that someone pointed out he's quite good at it...

 

[ROAD_DOGG33J]

Not as good as


Could be a good motivator.

 

[Pako]

Whoa DA, is that you? AWESOME! You have been putting on some mass this past year, very good! Those tree trunks of yours will make for a great foundation for anything you do.

So what's the strategy when you go to these meets? Get the most summed total weight? If that's the case, seems the most gains are in Squats and Deads. Your bench does look a little light and would expect it to be in that 325lb range compared to your other numbers. Those kind of gains on bench will take some serious work for sure! Just be sure to not neglect your legs and core in the process.

Congrats on your first meet! That's awesome!!!

 

[Der Alta]

The bodybuilding diets just weren't worth the effort then

My cousin is going for the Welsh bench press record at 82.5 kg (~180lbs). Currently it's 137.5 kg (~300lbs). It was only when he did 140kg@84kg that someone pointed out he's quite good at it...

The BB diet was tough, mentally and physically. Although it looks like I'll be working through a dieting plan as I plan for my next PL meet. If it all sorts out, I'll be doing three PL meets in a row. June 23rd, June 30th, and July 7th. All within a reasonable distance. Your Cousin is One Jacked Guy. Congrats to him.

Whoa DA, is that you? AWESOME! You have been putting on some mass this past year, very good! Those tree trunks of yours will make for a great foundation for anything you do.

So what's the strategy when you go to these meets? Get the most summed total weight? If that's the case, seems the most gains are in Squats and Deads. Your bench does look a little light and would expect it to be in that 325lb range compared to your other numbers. Those kind of gains on bench will take some serious work for sure! Just be sure to not neglect your legs and core in the process.

I have bulked up considerably in the past year. In October 2010, I was 182lbs. So, in basically 14 months, I put on Nearly 50lbs. and I only went up two pant sizes. Still have a 36inch waist. As for my lifts, I do have a miserable Bench. I've never been a strong bencher, but I'll be concentrating on that for the next year. My squat came up nicely and my Dead has always been a big one. If all goes according to plan, At the end of June, I'll pull a 450+ squat, a 275lb bench, and a 560lb Dead lift, at a body weight of under 220lbs.

Depending on the Division I enter the rules vary slightly. For instance, the June 23rd meet is a Push-Pull meet. Just Bench and Deadlift. If I enter the full meet, I'll get blow out of the water. however, I can enter just the Deadlift portion. The other meets, will be a Full Power meet (Squat, Bench, Deadlift combined). I'll likely enter in a few different divisions. Full Power (all three combined), Deadlift Only, as well as the Open Class and the Sub Masters Class (age 33-39). So that effectively means I'll have a shot at 4 trophies.

I can honestly say that it is a blast to do, and amazing to watch. This past weekend, I watched one in Rhode Island, and a few guys benched over 700lbs. A guy even attempted a Raw 1000lb squat (Belt and knee wraps only). Incredible. If you're thinking of doing it, you won't be disappointed.

If you look at your life, and think you want to do something, the only way to do it, is to step up and Do It. Otherwise, you never will.

 

[CAMAROBOY69]

My gym does have those lifting belt, and I've seen plenty of other people use 'em, but I guess I've never wondered what they are for, interesting.

And with the lower weight thing, I've been told that if you want to build mass then do a heavier weight with less reps, but I don't know if this applies to the shoulder press or not.
I've never even attempted to do hyperextensions as I always thought they were for your abs more then anything, but if they help the back I might give it a go, thanks for your help 👍

That does apply for all lifting. BUT, if you are hurting your lower back with any exercise, then you need to either lower the weight and do more reps, or wear a belt for sure. If you want to lift some heavy weight and build your shoulders then I would suggest upright rows as another alternative. Its amazing how much weight you can put up and not hurt the back at all with this exersize. I personally love upright rows. You can use a barbell, eazy bar, or dumbells.
Upright Row

Der Alta,
Congrats on your first powerlifting meet. Must have been exciting to do so well after all the hard work. You are moving some serious weight now for sure and with a raw grip! 👍

 

[Pako]

The BB diet was tough, mentally and physically. Although it looks like I'll be working through a dieting plan as I plan for my next PL meet. If it all sorts out, I'll be doing three PL meets in a row. June 23rd, June 30th, and July 7th. All within a reasonable distance. Your Cousin is One Jacked Guy. Congrats to him. I have bulked up considerably in the past year. In October 2010, I was 182lbs. So, in basically 14 months, I put on Nearly 50lbs. and I only went up two pant sizes. Still have a 36inch waist. As for my lifts, I do have a miserable Bench. I've never been a strong bencher, but I'll be concentrating on that for the next year. My squat came up nicely and my Dead has always been a big one. If all goes according to plan, At the end of June, I'll pull a 450+ squat, a 275lb bench, and a 560lb Dead lift, at a body weight of under 220lbs.

Depending on the Division I enter the rules vary slightly. For instance, the June 23rd meet is a Push-Pull meet. Just Bench and Deadlift. If I enter the full meet, I'll get blow out of the water. however, I can enter just the Deadlift portion. The other meets, will be a Full Power meet (Squat, Bench, Deadlift combined). I'll likely enter in a few different divisions. Full Power (all three combined), Deadlift Only, as well as the Open Class and the Sub Masters Class (age 33-39). So that effectively means I'll have a shot at 4 trophies.

I can honestly say that it is a blast to do, and amazing to watch. This past weekend, I watched one in Rhode Island, and a few guys benched over 700lbs. A guy even attempted a Raw 1000lb squat (Belt and knee wraps only). Incredible. If you're thinking of doing it, you won't be disappointed.

If you look at your life, and think you want to do something, the only way to do it, is to step up and Do It. Otherwise, you never will.

That really does sound amazing and I think your bench goal is totally achievable! The hardest thing about power lifting, in my opinion, is the older I get, the more warmups I need to do to keep from getting injured. The problem that creates is pre-fatigue before you even get to the heavies.

I have only entered one bench contest that I took 1st for my bracket and overall heaviest list, although my ratios were down compared to some of the younger guys. I weighed in at 229lb and pressed 405. It was just a little local meet, really just some promotional event for the local gym in that town. The funny part was my buddy was friends with the manager of that club and was invited to come down for his contest. The three of us went down and all took first in our divisions, 18-29, 30-39, and 40-49. We haven't been invited back.

Right now I weigh in right at about 260lb, at 5'11". I would love get down to 230lb again and am working towards that this summer. I plan to push really hard and have not missed a workout yet this year. The gains are coming along, but with some funky pain in my elbows, I am a little hesitant on certain movements to really push the limits until I can figure out what's going on.

Anyhow, lift on DA! Get huge and get it done.

 

[ROAD_DOGG33J]

A guy even attempted a Raw 1000lb squat (Belt and knee wraps only). Incredible. If you're thinking of doing it, you won't be disappointed.

He must've been equipped or nuts. That's up there in world record territory. Though some loose standards might help.