Routine [Forum Archive]

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Routine

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Posted by: m11

This is my routine. I read the stickies a few years back and have been using this routine for over a year and a half. I am satisfied with it but i'm always up for criticism. I have another thread regarding my nutrition, and in there it has my body specs and some info on the program i'm on . Feel free to comment in that thread on the program as well.

haha i know the idea of movements not body parts...but i'll still break it down with the chest/tri back/bi type deal...id also appreciate any advice on this as wel

the days im using are more for reference than the actual days i do everything...but the order is more or less the same...sometimes i do biceps on the day i'd do triceps and vice versa..just to mix it up...also i substitute some exercises every once in awhile when i see some one doing something interesting...i go to a large university...so there are always plenty of athletes working out in the gym....so i try to squeeze some advice from their trainers when they feel chatty

Monday
Chest/ Tri/ "abs"...just to mention...my consecutive dips record is currently at 3...so thats why i dont have those...and yes the assisted machines are there but the wait is almost not worth it
Flat Barbell Bench: 185lb 1x8
205lb 2x6-7
225lb 2x5-6

Incline Dumbell Press: 65lb 1 x 8
70lb 1 x 8
70 or 75 1x about 6

Flat Dumbell Fly (im actually moving away from this...even after awhile and help from some athletic trainers....i feel like i cant get the form down perfectly every time..even at low weight....but some days i feel like i can 'slot' the dumbells into the correct position and it feels great

3x8 45/50lbs

Skull Crushers: 2 or 3 x10ish like 80/85lbs
Tricep Pulldowns: 2 or 3 sets of 10

various Captains Chair ab exercises and on that bench type apparatus where you hang ur feet up and hang upside down and do core strengthening exercises

Tuesday
Deadlift/back/bi....(pull up record is at about 7/8ths)
SL Deadlifts: 2 x 10 205
1 x 8 225
1 x 8 245

Lateral pull downs 2x 10 195
1 x 8 205
1 x 8 215

Bent over rows : 3 x 10 100lbs

Seated rows (they kinda do shoulders as well but i do them on this day) 3 x 8-10

Standing Barbell curls 3x8-10

Seated Preacher barbell curls (*that may not be the actual name but i think it describes it aptly*) 3 x 8-10

Thursday
Squats/Legs/ "abs"

Squats ( i wouldnt call them ATG...blown out knee..yada yada...but i get down to almost 90degrees now):
2 x 8 225
1 x 6 275
1 x 6 315
1 x 4 335

Leg Press: 1x10 360
1 x 10 540
1 x 8-10 720

Calf raises: couple sets

same various Captains Chair ab exercises and on that bench type apparatus where you hang ur feet up and hang upside down and do core strengthening exercises

Saturday
Shoulders, sometimes i do deadlifts first here instead of the day i do back just to spread the load a little

Seated Barbell Military Press (behind the neck style):
1x 10 95
2x 8-10 115
1-2 x 8-10 135

Barbell Upright rows 3x10 95-105 depending on how im feeling

Um arms out to your side lifting them up so you make a T shape with your body Row (?): 3x8ish 35lb

Row where you lift both dumbells out in front of you..lifting them up to below your eye level row : 3x8ish 35lb

thats about it....again, criticisms would be great

Posted by: Built

Ditch the shoulder rows - especially upright rows - and try Oly bar corner presses, hang cleans/clean and presses, and Arnold presses.

What did you do to your knee? What is injured?

Do chins, then do one-arm lat pulldowns. Trust me.

Oh, and do your SLDLs look like RDLs? If so, that's great. If not, please change.

That's my first-pass...

Posted by: Mista

Quote:

Originally Posted by Built

Ditch the shoulder rows - especially upright rows - and try Oly bar corner presses, hang cleans/clean and presses, and Arnold presses.

What did you do to your knee? What is injured?

Do chins, then do one-arm lat pulldowns. Trust me.

Oh, and do your SLDLs look like RDLs? If so, that's great. If not, please change.

That's my first-pass...

Quote:

Originally Posted by Built

Actually, not horrible. Really, I've seen far, far worse. I'm honestly relieved - I see bench press, real squats, deadlifts... good.

I'd swap out Arnies and Olympic bar corner presses for upright rows. Make sure you do your lat work with a shoulder-width or narrower grip. Also, switch out leg press for front squats if you're feeling brave.

Can you at least give us your macronutrient mix while on this diet?

Posted by: m11

knee-wise, about year and a half ago i tore my acl 70% and had a pretty nasty contusion on the lateral condyle of my femur. Thats the diagnosis after an MRI. However, insurance wont cover arthro and they wont repair my acl because it didnt tear 100percent. who knows whats going on there now. But its actually not that bad. It slides a little during deadlifts but nothing thats really an issue. I had plenty of flexibility to go essentially below 90degrees before, but now that knee doesnt allow it so much. However, i'm still able to go down to nearly 90degrees on it. The knee at this point shouldnt be a big factor in my workout...just an issue i had before.

and with the one arm pulldowns, is this what we are looking for?

Cable One Arm Pulldown

p.s Im reading that book now.

Posted by: m11

Corner Press (ctrl-F the word corner and you'll find it..its down a little on the page)
TESTOSTERONE NATION | World's Largest Bodybuilding and Weight Loss Underground Nation

Mista, if your concern is what they are, its these.

Arnies
Dumbbell Arnold Press

if im incorrect, built, please correct me.

Posted by: Mista

Quote:

Originally Posted by m11

Corner Press (ctrl-F the word corner and you'll find it..its down a little on the page)
TESTOSTERONE NATION | World's Largest Bodybuilding and Weight Loss Underground Nation

Mista, if your concern is what they are, its these.

Arnies
Dumbbell Arnold Press

if im incorrect, built, please correct me.

No it wasn't that. I'm a bit confused about what Built is saying. Correct me if I am wrong but isn't it contradicting?

Posted by: Built

I've seen worse setups. I offered some info. What's the problem?

Posted by: Built

PS m11, that's right.

Posted by: m11

Built, im reading through the book now. Seems he believes that a twice a week full body workout is the way to go for now.

This is from the book

Exercise Sets Reps RI_
Squat or leg press 2-3 6-8 2-3’
RDL or leg curl 1-2 6-8 2-3’
Bench press or 2-3 6-8 2-3’
Incline DB press
Rowing or chins 2-3 6-8 2-3’
Lateral raise 1-2 8-10 1-2’
Biceps 1-2 8-10 1-2’
Triceps 1-2 8-10 1-2’
Weighted crunch 1-2 6-8 1-2’
Back extension 1-2 6-8 1-2’

looks good?

Posted by: Built

It is for PSMF. This assumes a tremendous caloric deficit of course; the short workouts are to help protect LBM while you starve.

I keep it really simple during PSMF. Heavy compounds only, little or no direct bicep or tricep work. Either the full-body posted in my blog, or a two-day split. Something like this, 3 sets of 5-8:

Workout A
Hang clean-and press OR Oly bar corner press
RDLs
Front squats
Weighted chins
Abs

Workout B
Back or front squats
GMs or GHRs
T-bars
Flat or Low incline barbell press
Calves/arms if you're gonna
Abs

Posted by: Mista

Quote:

Originally Posted by Built

I've seen worse setups. I offered some info. What's the problem?

Just unsure on your view on upright rows is all.

Posted by: Double D

Quote:

Originally Posted by Built

It is for PSMF. This assumes a tremendous caloric deficit of course; the short workouts are to help protect LBM while you starve.

I keep it really simple during PSMF. Heavy compounds only, little or no direct bicep or tricep work. Either the full-body posted in my blog, or a two-day split. Something like this, 3 sets of 5-8:

Workout A
Hang clean-and press OR Oly bar corner press
RDLs
Front squats
Weighted chins
Abs

Workout B
Back or front squats
GMs or GHRs
T-bars
Flat or Low incline barbell press
Calves/arms if you're gonna
Abs

I dont see how people can do hang cleans, RDL's, and front squats in the same workout.....thats a bit much. Your posterior chain wouldnt have anything left to manage the load.

Posted by: Built

Maybe yours wouldn't. Mine does just fine.

Posted by: Double D

I wouldnt do that with any of my clients. So to suggest that to someone you know nothing about isnt real smart.

Posted by: Built

I don't see the problem. It's a short workout to maintain muscle mass during a deficit. I wasn't looking to make strength gains here - the goal is low-rep work to risk-manage the muscle, and there are only two workouts a week, with virtually no cardio.

It's how I did it when I did PSMF. Another option is a full-body done twice a week.

How would you do the workouts for PSMF, Double d?

Posted by: Double D

Quote:

Originally Posted by Built

I don't see the problem. It's a short workout to maintain muscle mass during a deficit. I wasn't looking to make strength gains here - the goal is low-rep work to risk-manage the muscle, and there are only two workouts a week, with virtually no cardio.

It's how I did it when I did PSMF. Another option is a full-body done twice a week.

How would you do the workouts for PSMF, Double d?

PSMF? BTW-Didnt mean to come off rude. I just know if your using a heavy load, the core simply cannot handle it.

Alright now PSMF? I have no clue on what that stands for. Havent been on these boards in a while.

Posted by: Built

Lyle McDonald's "Rapid fat loss". You go very low calorie, mostly protein and veggies, different protocols depending upon how "juicy" you are. He calls 'em categories. With PSMF, you only do two lifting workouts a week, very short, heavy to help risk-manage the muscle, minimal cardio. Basically how to crash diet if you must. Works a charm, minimal muscle loss. I like to stick to heavy compounds for the workouts because they're efficient - in PSMF, you don't have a whole lot of glycogen laying around. Chinups hit lats, bis, abs... saves you a lot of training volume, yanno? Nobody's going for PRs here, you just lift as heavy as you can for low-rep, low-volume workouts while you let the diet do its thing. On a bulk, with much higher training volume and frequency, I would certainly agree with you on the split. For twice a week, it was fine, and I'm an old lady.

Posted by: Double D

Ya I do understand that, I would add something like leg press instead of a front squat simply because you could give your core a short rest. Its just so much. And with something like cleans, I would hope he knows the proper form there. He needs someone there to watch form there, ya know? Its not horrible and I see where your going with it, but I know personally as heavy as I go I couldnt get through it.....I may just be a baby....

Posted by: Built

When I say heavy, I mean as heavy as you can given the training volume, rep range etc. Put it this way - I don't hold back, but I'm not exactly going for PRs while eating 1100 calories, know what I'm sayin?

I learned cleans off the internet when I was forty. Are they THAT hard to learn?

Posted by: Double D

Yup sure are.....I see em in the gym everyday get murdered. I am constantly fixing form here.

Posted by: goob

Quote:

Originally Posted by Built

Lyle McDonald's "Rapid fat loss". You go very low calorie, mostly protein and veggies, different protocols depending upon how "juicy" you are. He calls 'em categories. With PSMF, you only do two lifting workouts a week, very short, heavy to help risk-manage the muscle, minimal cardio. Basically how to crash diet if you must. Works a charm, minimal muscle loss. I like to stick to heavy compounds for the workouts because they're efficient - in PSMF, you don't have a whole lot of glycogen laying around. Chinups hit lats, bis, abs... saves you a lot of training volume, yanno? Nobody's going for PRs here, you just lift as heavy as you can for low-rep, low-volume workouts while you let the diet do its thing. On a bulk, with much higher training volume and frequency, I would certainly agree with you on the split. For twice a week, it was fine, and I'm an old lady.

Interesting. High protein, low calories. And lift heavy. And this cuts you up real fast? When we say low calories - how low? For example say maintanece is 2500 a day?

Posted by: Built

It's very low. For me, it was about 1100 calories. But there's a very specific protocol to follow with regard to workouts and refeeds, and full-on diet breaks. It also depends how lean you are.

The guidelines go by bodyfat and lean mass. And it's not the way to get ripped - my personal preference is to use it to kick-start the beginning of a cut, while you're still a little juicy and unlikely to risk lean mass like you would when you're very lean. I started my cut with PSMF for 12 days this year, then transitioned into my usual moderate deficit carb-cycling approach.

DoubleD, what can I say. It's one of my favourite lifts, and it felt right immediately. Now squats on the other hand, I've been fixing my damned form for seven YEARS!

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