tweak my routine

**ParanoidAndroid** · 02-05-2005, 03:00 PM

Ok so here's my deal I've been working out religously with this routine for the past two years, this will be my third year with it, in total I've been working out 3 years. I'm planing on doing a cycle of s1+ for four weeks. So I was wondering if some of the more experinced people could take a look at my routine and make some suggestions. I was contemplating trying something along the lines of p/r/s since so many people to be such a fan.
From what you can see I basically increase my weight by about 10 pounds every set and drop about 2 reps, I'm not sure if this is good or not. Over the past couple of weeks I've been starting at the weight I do 8 reps and going up from there doing the same add 10 drop 2 or so. I'm not sure if I'm going to stick with this or not, seeing as I don't get the same feeling as when I do higher reps, but I have noticed my elbows are clicking pretty bad with this higher weight, only once has it actually resulted in pain, but I realize this is clearly horrible for my joints, I'm only 21 I ahve no desire to have arthritus by the age of 25, is there any sort of technique or supplement to prevent this?
well the advice is much appreciated and here's my routine, please critique, with mindset that I'm looking for something suitable to get the most out of an s1+ cycle. If I ever figure out how to send pictures from my phone to the internet I might also post some pics, not sure if that would help with any suggestions. thanks again, here it is
Mark

monday chest

incline fly 12x60 10x70 8x80 4x90

decline db press 12x100 10x110 8x120 4x130

flat bench press 15x115 12x135 10x155 4x185

tuesday back

lat pull down 15x110 12x120 10x130 8x140

cable rows 15x110 12x120 10x130 8x140

unilateral db rows (per side) 15x55 12x60 10x65 8x70

barbell lat pull(I don't think this is what it's called, but I stand bend over arch my back and pull up a barbell to my chest) 15x95 12x115 10x130 8X135

wednesday legs

my legs are pretty pathetic and I've neglected them until a few weeks ago, but here is what I do, any suggestions, I ski and mountain bike so any thing that would transfer over to that

stiff dead lifts

squats

calf presses

thursdays shoulders

military press 15x95 12x105 10x115 8x125

side lateral 15x17.5 12x20 10x22.5 8x25

front lateral 15x25 12x30 10x35 4x40(probably cheating a lot on this one)

unilateral db press (where they start in front of the chest palms facing inward, and you twist outward) 15x35 12x40 10x45 8x50

friday bis/tris/forearms

hammer curl 15x40 12 x45 10x50 6x55

regular curl, holding one arm flexed 12x30 12x30 8x35 8x35

preacher curls 12x40 12x40 8x50 8x50

cable kick backs ( if there is such a thing) 15x40 12x45 10x50 8x55

tricep extensions(two handed) 15x55 12x60 10x65 8x70

tricep push downs 15x70 12x80 10x90 6x100

misc. forearm stuff

**sgtneo** · 02-05-2005, 03:15 PM

for thursday i would add traps in just do some standard dunbell or barbell shrugs i do both and i would add dead lifts to your back day, also i would look into doing something like skull crushers for tricpes as well and for legs i would do leg extensions and leg curls ontop of what your doing, fridays i thnk personly thats to much for arms but thats IMHO and correct me if im wrong also on shoulders an excersise i think is great but hard work lol is barbel upright row

Neo

hope this helps

**King Silverback** · 02-05-2005, 04:07 PM

IMO, you never give your body time to rest and grow. You work out 5 days a week. And from what I gather, youv'e been on the same routine for almost 3 years now? If I'm wrong I'm sorry. But you have to change up your routine to keep your body guessin. Try cutting down to 3 dys a wk. and cutting some sets out. Your body will thank you!!!

**JLB001** · 02-05-2005, 04:31 PM

Change up your excerises. Looks like your doing the same workout everytime. Gotta keep the bod guessing to get results.

**ParanoidAndroid** · 02-05-2005, 05:00 PM

Yeah these are all along the ideas I've had, I was thinking of splitting legs up between monday and thursday, that way it would be two days on one day of two days on two days off. What do people think of me switching to 3 sets per exercise and than decreasing reps to something like 8, 6, 4. That's what I"ve been doing for the past couple of weeks, but I don't get the same feeling like I've really worked the muscle. I was also contemplating setting up 3 routines and just rotating them.

**Trusted Employe** · 02-06-2005, 01:44 PM

i workout six days a week,

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