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Deez
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Posted by: squanto
My Old Workout
After doing P/RR/S for a long time, I'm ready to try something new.
I was working out 4 days a week like this:
Mon - Chest/Tri/Delt 16 Sets, all to failure
Thurs - Abs - 8 sets, all to failure
Tues - Back/Bi/Forearms - 16 sets, all to failure
Fri - Legs - 12 sets, all to failure
I had good results from it, but i recently changed up my routine. I also think I was overtraining when I was doing P/RR/S, I think i was going to failure too often. I hurt my wrist doing deadlifts, and have been taking it easy on certain freeweight exercises. But my wrist is just about healed, so I'm getting back into the swing of things.
My Current Workout:
I'm also transitioning from a cut to a bulk, which I started on 1/3/05. I started this style of exercising that day too.
Lately I'e been doing an upper/lower body split. I'e been doing it like this:
Week 1:
Monday - Upper
Wednesday - Lower
Friday - Upper
Week 2:
Monday - Lower
Wednesday - Upper
Friday - Lower
I do a given exercise and go for 8 reps throughout the whole set. The last set it may be to failure or almost failure. then every couple weeks, i go heavy on my wednesdays, to see how im progressing. I'm slowly going to incorporate freeweights back into this part of my workout.
Right now, my Upper Body looks like this:
Bench - 1 warm-up, 4 sets
Machine Military - 2 sets
Machine Row - 1 warm-up, 4 sets
Tricep extension or Dip - 2 sets
Curls - 2 sets
and my Lower Body:
Squats - 4 sets
Leg Curl - 2 sets
Standing Calf Raise - 2 sets
Hyperextensions - 3 sets
Ab machine - 4 sets
No deadlifts for now, they are how I injured my wrist (I dropped the weight, and it pulled my wrist out). But soon enough, I'll deadlift again.
Since then all of my lower body exercises have gone up in weight, higher than I ever got before. It's weird though, cuz I'm going a lot lighter than I was. I havent gone up as much in upper body strength, but i attribute part of it to my wrist injury. It's also difficult to measure my upper body strength, as I'm using a lot of machines rather than my old freeweight exercises.
I have a tendency to slowly add sets to my workouts over a period of time. This has lead me to overtrain I believe, plus the fact that I used to go to failure on every set. I need some help concentrating on my back, but without adding unnecessary sets.
My Future Workout:
I also want to focus on my upper trapezius and rear delt, as i feel they need some work. I'm gonna try adding CG pullup and french curl combination rather than regular bicep work so i can get some forearms in there, but I'm not sure if my biceps will be happy enough with that... I'll see on Monday.
So here is what I'm planning to do, starting Monday 1/31/05:
Shrugs - 1 or 2 sets??
Lat Row - 2 sets
Delt Row - 2
CG Pullup - 2
Alternate Flyes and Bench, depending on the day - 4 sets
Military (Machine or DB) - 2 sets
French Curl - 2 sets
Tri Extension - 2 sets
How many sets of shrugs? This is 17-18 sets, instead of 15. Am I adding too many sets? What does everybody think about my routine?
I'd post about my diet, but I've probably scared most of you away with how absurdly long this post is. Maybe next time.
Thanks for looking at my journal!
Posted by: squanto
ok, I'm going to do this on Monday:
Lat Row - 2 sets
Delt Row - 2
Shrugs - 1 set
CG Pullup - 2
Military (Machine or DB) - 2 sets
Flyes - 4 sets
French Curl - 2 sets
Tri Extension - 2 sets
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Deez
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