Thread: Judge my work out

No squats or deads is gunna get you in trouble on these forums =p. Seriously though you should be squating and deadlifting.

Originally Posted by Spaullba

No squats or deads is gunna get you in trouble on these forums =p. Seriously though you should be squating and deadlifting.

What are the main benefits to doing squats?

I did squats in high school so I'm familiar. The reason I don't do squats now because about 3 years ago I injured myself at work lifting heavy equipment. I basically had to lift things that weighed 150lbs and stack them onto each other about 20-30 times a day, every day of the work week.

I almost got a hernia from doing this. I actually was sore there for quite sometime and the Dr told me that what had happened is all the heavy lifting caused me to get a weak ignerual (sp?) ring which could have caused the intestine to push through easier. That's what was causing the pain because I was so close.

Every so often I sometimes feel soreness there so I didn't dare try and jump into squats. Especially if it's not going to give me a benefit outside of just knowing I have strong leg muscles.

I'm open to any knowledge though.

The benefits of squatting are so various that it is almost unbelievable. Everything from increased testosterone production to massive amounts of muscle groups being used in heavy compounds.

Seriously bro, if you aren't squatting or deadlifting you are really shooting yourself in the foot.

Originally Posted by Dodgerblue

What are the main benefits to doing squats?

From Mark Rippetoe: There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.

Pull-ups and all the different grip variations?

It looks like you're doing a couple good things and smothering it with a shit load of fluff.
Stick to compounds and get rid of the redundancy.

Here ya go..

Flat and incline press
Bent rows and pullups
Military press and hang cleans
Squats and deadlifts
And maybe some chin ups, calve raises and skull crushers for iso's

That's do ya good.

Add some close grip bench press too for triceps. Forget about rope pulldowns or any of that nonsense for now.

And some dips for your tris as well.

GICH!

Originally Posted by jmorrison

The benefits of squatting are so various that it is almost unbelievable. Everything from increased testosterone production to massive amounts of muscle groups being used in heavy compounds.

Seriously bro, if you aren't squatting or deadlifting you are really shooting yourself in the foot.

Well I did read all the benefits that the other poster listed but one thing I forgot to mention is I'm not trying to look huge. I want to be toned for the most part.

I understand what your'e saying about squats I just don't know if it's worth the risk of injuring myself. It's not like I'm worried about hurting myself while completely in great shape now. I'm already close to getting a hernia because that area is weak. Dr. said I'll always have permament damage because of how I orginally hurt myself.

I can't really afford to have surgery for something like that either so I need to be careful.

Originally Posted by sprayherup

Add some close grip bench press too for triceps. Forget about rope pulldowns or any of that nonsense for now.

And some dips for your tris as well.

GICH!

Why do you say forget about it for now? Should I just forget about it all together or what.

Originally Posted by m11

From Mark Rippetoe: There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.

What would you is the differences in doing light squart versus heavy squat? Like I've said in my other posts I am close to getting a hernia due to a past injury. I was told to always becareful from here on when lifting.

I remember in high school I'd always do heavy. Can you still get some good results from just doing light squat?

Originally Posted by Dodgerblue

Why do you say forget about it for now? Should I just forget about it all together or what.

You'll see better gains doing compound movements like closegrip bench and dips than isolation exercises for your tris.

If you have time sure add the iso movements at the end if you want.

Dips, Deadlifts, and Squats are just plain awesome for gaining mass.

Originally Posted by Dodgerblue

What would you is the differences in doing light squart versus heavy squat? Like I've said in my other posts I am close to getting a hernia due to a past injury. I was told to always becareful from here on when lifting.

I remember in high school I'd always do heavy. Can you still get some good results from just doing light squat?

It's better to squat then to not squat. However, if you aren't medically cleared to squat 'heavy', you probably aren't cleared to squat at all.

Originally Posted by FMJ

It looks like you're doing a couple good things and smothering it with a shit load of fluff.
Stick to compounds and get rid of the redundancy.

Here ya go..

Incline DB press - upper horiztonal push
Bent-Over BB rows - upper horiztonal pull
Pullups - upper vertical pull
Military press - upper vertical push
Back Squats - lower push
Deadlifts - lower pull
calf work - uhh...calves!!!

Flat Bench - upper horiztonal push
Close-Grip BB Row - upper horiztonal pull
Close-Grip Chins - upper vertical pull
Corner Press - upper vertical push
Front Squats - lower push
Romanian Deadlifts - lower pull
calf work - you know what!!!

That's do ya good.

Team work!!! I built on to yours, if you don't mind....a coup d'program. Pretty solid program to me! I say follow each program for 6 weeks @ 3 days a week. Lift hard, eat well, rest long, and get laid...it makes you lift more weight.

And, don't forget to periodize:

First program...

Week 1 - 3 x 10 @ 60%
Week 2 - 3 x 6 @ 80%
Week 3 - 5 x 5 @ 85% w/ negatives
Week 4 - 3 x 8 @ 70%
Week 5 - 3 x 5 @ 85% w/ paused reps/failure on last set
Week 6 - 4 x 12 @ 50-60% w/ supersets

Second..

Week 1 - 3 x 7 @ 75%
Week 2 - 3 x 10 @ 60%
Week 3 - 4 x 4 @ 85% w/ negatives
Week 4 - 3 x 8 @ 70%
Week 5 - 4 x 6 @ 80% w/ dropsets
Week 6 - 3 x 3 @ 90%

Originally Posted by Dodgerblue

I'm in my late 20's and I'm rather short for a guy. I'm about 5'6'' and I weigh approximately 155 lbs. When people look at me they see a short guy with built.

Currently I've been working out 3 days a week on average for the last 4 months while working out off and on for the last 16 months..averaging sometimes 2-3 times a week. always go through stages where I stop for a week or so.

This is my basic work out. I'm hoping to get some definition around my pecks and traps. I'd like to have some nice size traps to go with my shoulders. I also would like to get a 6 pack. I know everybody says that but I've always wanted one and feel my determination is stronger than ever now. I've cut out my daily snack at lunch and replaced it with a small cup of apple sauce instead. Right there I cut out about 100 calories.


Chest/Tricep

Flat bench (10x155)
Incline dumbell (3x8 or 3x10)
decline bench (10x135)
Cable flys (standing up while doing this)
Tricep ext 3x8 or 3x10
Rope pull down (I take rope connected to cable and pull down and pull apart near my thighs)

Back/Bicep
Lat Pull
Sit down rows
Lower back
middle back
upper back
Hammers
dumbell curl

Shoulders/Legs
Shoulder Press with sit down bar (bar is broken up for each arm)
Dumbell lift (I put my knee on a bench while my back is horizontal and lift the dumbel up near my chest)
Traps (lift handles up on each side with 2 45's on each side)
Leg Ext
Leg Press
Toe Rises
Plate lift (i take 35lb plate and extend it out in front of me)


I also run and do sit ups but it always varies. Sometimes it's everyday sometimes it's every other day. Usually I'll never run two days in a row but will do sit ups each day.

I work full time and go to school so I've always felt that going to the gym 3 days a week is about as much as I can handle. But I think I can make it to the gym a 4th day if I'm able to get work out in within an hour. Problem is I wouldn't know how to have a 4th work out day. I wouldn't know what to do that would make a difference.

I know you guys probably get tired of seeing posts like this so I thank you in advance.

I'll post pictures later on this weekend.

A little overkill on the amount of exercises IMO

Dodger,

From your original post (and subsequent posts) and don't understand what your goal is. You need to decide this first.

Mass gains?

Or

Fat loss (and basically, abs)?

From there, a program and diet will follow.

Think the cart is in front of the horse right now.

KY

Originally Posted by kyoun1e

Dodger,

From your original post (and subsequent posts) and don't understand what your goal is. You need to decide this first.

Mass gains?

Or

Fat loss (and basically, abs)?

From there, a program and diet will follow.

Think the cart is in front of the horse right now.

KY

I'd like to have nice definition. I'd like to see my abs. Maybe I'll never have a OMG type 6 pack. But at least have a stomach that is far from a belly.

Question, protein shakes. If I started drinking these after a work out would this make it more difficult to get a 6 pack?

Btw I did start doing squats. I'm starting off very low in weight. I only did about 165 the other day. My weight is 150. I could do more with no problem but I'm just trying to start off slow since it's been years since I last did this. I could def feel my legs got a work out too.