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Is there anything Im missing?

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  1. #1
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    Is there anything Im missing?






    So here's something ive never done.

    I just want to get my routine written down, and if anybody has any criticisms Id love to hear them.

    In fact, please if you have something to say go for it.

    Id been out of lifting for a while, and over the last 4 or 5 months Ive gotten serious again, and Im starting school soon, so I had to put together a program that is somewhat condensed time wise

    Rest intervals are typically two minutes, excluding larger muscle groups and the biggest of compounds are 3 minutes (Squat, dead, db/bb rows and bench) and leg extensions and ham curls are 2.5

    Rep cadence is 3 concentric, and no count for the eccentric, with no pause at full extension, and a momentary pause at full contraction.

    Shooting for 8 reps for the most part, im a bit higher reps on trap calf (10-12) and delt work (8-10)

    after Ive finished working a muscle group, i spend about twenty seconds stretching the individual muscle before moving on to the next excercise.

    Monday: Quad dominant leg work

    Here's where I need some help. I think I need another quad dominant excercise, and Im not a fan of front squats or lunges, Im considering doing weighted step-ups, because I like the idea of single leg work

    Squats: 4 sets
    x
    quad extensions: (currently)3 sets
    Seated calf presses: 4 sets
    Dumbell shrugs: 3 sets
    Weighted decline crunches: 3 sets

    Tuesdays: Back, tricep and delts
    Dumbell/Barbell rows (alternating weekly): 4 sets
    Wide grip lat pulls: 4 sets
    low cable rows (2 min ri): 2 sets
    Dips: 4 sets
    Skullcrushers/modified french press: 2 sets
    lateral raises: 3 sets

    Wednesdays: 30 mins or so of elliptical

    Thursdays: Posterior chain dominant legs
    Deadlifts: 4 sets
    Dumbell straight leg deadlifts: 3 sets
    Hamstring curls: 3 sets
    Leg press calf presses: 4 sets
    Rear (behind the back) shrugs: 3 sets
    Weighted decline crunches: 3 sets

    Fridays: Chest, bicep, delts
    Bench: 4 sets
    Dumbell bench: 2-3 sets
    Neutral grip pullups: 4 sets
    Ez curls: 2 sets
    Lateral raises: 3 sets



    So yeah. If theres anything you feel im missing, feel free to chime in, please
    This is my journal. Click it and such

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    tried and true theory on one's self is probably the only non-biased proof that something works for someone." - juggernaut

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  2. #2
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    I know you hate front squats.... but you should really do front squats.

  3. #3
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    Quote Originally Posted by RasPlasch View Post
    I know you hate front squats.... but you should really do front squats.

    The form of them hurts the piss out of my shoulders, but im pretty damn sure Im not doing them right.
    This is my journal. Click it and such

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  4. #4
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    Do you have any pointers?
    This is my journal. Click it and such

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    tried and true theory on one's self is probably the only non-biased proof that something works for someone." - juggernaut

    http://www.ronpaul.com/

  5. #5
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    To be honest.....no, lol.

    I JUST figured out how to do them and I really don't know what I changed. I would send a PM to built, she front squats a lot.
    She would help you out for sure.

  6. #6
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    sixteen responses to the ten thousandth how do I get abs thread and nothin.

    thank you for the pointer though man, I was kinda fearing this is how it would end, haha. I remember a thread a while back specifically about front squat form, im gonna dig it up.
    This is my journal. Click it and such

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  7. #7
    Patrick
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    I guess I just don't understand how you get some exercises with 3 sets, some with 2 and some with 4. Why are you mixing that up so much and what are the corresponding rep ranges?

    I don't see a need to do deadlifts AND straight leg deadlifts in the same workout.

    Why do you repeat so many movements? Barbell row and dumbell row; bench press and dumbell bench press? Just work hard on one and then move onto the next movement. No need to keep beating a dead horse.

    patrick
    Optimum Sports Performance

    "In the beginners mind there are many possibilities, in the experts there are few."
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  8. #8
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    Quote Originally Posted by P-funk View Post
    I guess I just don't understand how you get some exercises with 3 sets, some with 2 and some with 4. Why are you mixing that up so much and what are the corresponding rep ranges?

    I don't see a need to do deadlifts AND straight leg deadlifts in the same workout.

    Why do you repeat so many movements? Barbell row and dumbell row; bench press and dumbell bench press? Just work hard on one and then move onto the next movement. No need to keep beating a dead horse.

    patrick
    Thats what I like to see, thank you.

    I just dont figure I need 3 or more sets of curls after Ive done a pullup for biceps, etc, know what I mean? I figure Im stimulating the muscle differently with that other excercise, but maybe that I dont need it for another FOUR sets vs two or etc. Its mostly for time, and realizing I dont have that much energy in that muscle group to need to work it any more

    For the row example, Im alternating them weekly.

    And I feel slds more in my glutes than I do with normal deads.

    For the chest presses, should I follow up the bench with a chest fly/different movement instead? And just switch out the dumbells and barbells weekly?


    Also, I found that front squat video. Ill be doing these next week

    http://www.ironmagazineforums.com/tr...nt-squats.html
    This is my journal. Click it and such

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  9. #9
    Patrick
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    I generally don't do fly movements, but I would perform a different plane. Like bench press and then DB incline press or DB overhead press, or something like that....or even a push up variation (a closed kinetic chain shoulder movement). Just something that isn't the same I guess.
    Optimum Sports Performance

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  10. #10
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    Quote Originally Posted by P-funk View Post
    I generally don't do fly movements, but I would perform a different plane. Like bench press and then DB incline press or DB overhead press, or something like that....or even a push up variation (a closed kinetic chain shoulder movement). Just something that isn't the same I guess.
    Sounds good, ill do incline dbs, Ive liked those for a while.

    By the way, if my reasoning is wrong for any of the other stuff Ive said please let me know. If my time would be better spent doing other things, in your opinion, I would love to know.

    Thank you again.
    This is my journal. Click it and such

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    tried and true theory on one's self is probably the only non-biased proof that something works for someone." - juggernaut

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  11. #11
    Patrick
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    a) I don't think it is bad. It isn't how I would set it up but that doesn't mean shit! Doing things and learning from them is critical to the developmental process. I mean, you can read my journal which is a totally new idea of trying to set up a training program and I say flat out "I don't know if this will work."

    b) You still don't have rep ranges there.

    c) reasoning is what it is. as long as you have a good reason to do what you are doing, then it isn't my place to deliver a crushing blow and say that it is wrong. different opions are a dime a dozen in this field and as long as you can back up what you are trying to do, then give it a shot!

    patrick
    Optimum Sports Performance

    "In the beginners mind there are many possibilities, in the experts there are few."
    -Buddha's Little Instruction Book

  12. #12
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    Quote Originally Posted by FishOrCutBait View Post
    Shooting for 8 reps for the most part, (I prefer) a bit higher reps on trap calf (10-12) and delt work (8-10)
    Quote Originally Posted by P-funk View Post
    b) You still don't have rep ranges there.
    What specifically were you referring to?
    This is my journal. Click it and such

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    http://www.ronpaul.com/

  13. #13
    Patrick
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    oh sorry. i missed that.
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  14. #14
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    Quote Originally Posted by P-funk View Post
    oh sorry. i missed that.
    No worries dude.

    Ive done P/RR/S before and I liked that, but Im cutting right now, and trying to just get some overall strengthening done, rebuild my base and then we'll work on advanced cadences/rep ranges/RI's, so thats why Im sticking to basic stuff.

    What are some solid excercises for delts? I feel thats one area Ive always lacked in ever since high school football, where I tore up my shoulders sorta
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  15. #15
    Patrick
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    I am a fan of dumbell shoulder presses mainly. incline bench press too. that is about all i do. i never do raises or anything like that.

    patrick
    Optimum Sports Performance

    "In the beginners mind there are many possibilities, in the experts there are few."
    -Buddha's Little Instruction Book

  16. #16
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    Quote Originally Posted by P-funk View Post
    I am a fan of dumbell shoulder presses mainly. incline bench press too. that is about all i do. i never do raises or anything like that.

    patrick
    Well, Ill be hitting up some db shoulder presses I believe, then.
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  17. #17
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    If you find that front squat thread... You should post it in here. Or PM it to me or something.

  18. #18
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    rocked some front squats today, and I liked brink's alternative grip.

    need to work more on my form for em, but I dig em so far.
    This is my journal. Click it and such

    "
    tried and true theory on one's self is probably the only non-biased proof that something works for someone." - juggernaut

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