Thread: My week off ended today.

How long did you take off? You may find that you're stonger than before.

My guess is he took a week off...
" My week off ended today. "

Heh. I seldom read the titles.

it takes alot of courage to take a week off. i know for a fact i've needed weeks off at times, and haven't had the ability to stay out of the gym for that extended period of time because im a jackass.

im sure you'll be stronger, and in a week even if you look "flat" because of biogrexia currently, you'll appear bigger.

Welcome back. Just make sure to implement deloading weeks more frequently than you did before and you'll be well on your way. I'm going to start deloading every 5-6 weeks, but using active recovery as opposed to total abstinence.

Originally Posted by soxmuscle

im sure you'll be stronger, and in a week even if you look "flat" because of biogrexia currently, you'll appear bigger.

Could you define "biogrexia" and "flat." It appears I'm at a loss for terminology.

Originally Posted by AKIRA

Tomorrow is my first day back from being overtrained. How did I know? Lost strength everywhere, lost interest, lost sleep.

Now I am ready to get back in there and embarrass myself some more!

I would take off a full 2 weeks

Originally Posted by AKIRA

Could you define "biogrexia" and "flat." It appears I'm at a loss for terminology.

alot of times, atleast for me, when i take an extended period of time off from training, i feel as if i've lost "everything."

i'm commending your ability to not see this, that is all.

I told my friend I would go to the Stuart Golds today instead of the St. Lucie West one since I needed to buy some muscle milk. My first day back was going to be chest, cuz...well why not. I told my friend that I was going around HIS time, so he was excited. So was I naturally, as this was my first day back. Buuuut, I wanted to see if this guy is really as strong as he says he is...

He said he can rep out 350 on a flat BB bench press. I said really? OK well I was going to do incline BB press, but you can do whatever you want, just spot me when I need it ok? "Oh Ill just do what youre doing." (As nice as this is, I dont know why people do it, just do what you want and Ill help when needed)

Welp...this son of a bitch couldnt do 275 on incline barbell. I thought you were strong. "I am, just not on incline." Oh, ok I guess your CNS just isnt used to it...well actually, how many times do you do incline? "not too often" WHY.

Either this guy is bullshitting or he really has a weak spot. My advice is, if its weak, work it first or foremost.

Anyway, we did 3 warm ups on incline. Then 3 heavy sets...dont rememeber the reps as we helped each other after like 4 reps.
Then we did 2 sets of wide grip, 2 sets of narrow grip, same bench.
Then flat dumbell, 3 sets of...10-8 ( i wanted to fail at 8)
Then 3 sets of dips, 1st one was bodyweight, next was weighted. (Just 35)
Then cable flies. 3 sets of 8-12. ( when it was heavy I went lighter to achieve 8+)
Then we supersetted 4 sets of 2 workouts for triceps. One cable low to do, what is it, french press? Then immediately to a high pulley for a pressdown.

Needless to say, this oxe I was working out with was doing less weight everywhere except flies and triceps.

Then I did cardio for 30 min...he didnt stay for it.

Very good day.

Originally Posted by AKIRA

I told my friend I would go to the Stuart Golds today instead of the St. Lucie West one since I needed to buy some muscle milk. My first day back was going to be chest, cuz...well why not. I told my friend that I was going around HIS time, so he was excited. So was I naturally, as this was my first day back. Buuuut, I wanted to see if this guy is really as strong as he says he is...

He said he can rep out 350 on a flat BB bench press. I said really? OK well I was going to do incline BB press, but you can do whatever you want, just spot me when I need it ok? "Oh Ill just do what youre doing." (As nice as this is, I dont know why people do it, just do what you want and Ill help when needed)

Welp...this son of a bitch couldnt do 275 on incline barbell. I thought you were strong. "I am, just not on incline." Oh, ok I guess your CNS just isnt used to it...well actually, how many times do you do incline? "not too often" WHY.

Either this guy is bullshitting or he really has a weak spot. My advice is, if its weak, work it first or foremost.

Anyway, we did 3 warm ups on incline. Then 3 heavy sets...dont rememeber the reps as we helped each other after like 4 reps.
Then we did 2 sets of wide grip, 2 sets of narrow grip, same bench.
Then flat dumbell, 3 sets of...10-8 ( i wanted to fail at 8)
Then 3 sets of dips, 1st one was bodyweight, next was weighted. (Just 35)
Then cable flies. 3 sets of 8-12. ( when it was heavy I went lighter to achieve 8+)
Then we supersetted 4 sets of 2 workouts for triceps. One cable low to do, what is it, french press? Then immediately to a high pulley for a pressdown.

Needless to say, this oxe I was working out with was doing less weight everywhere except flies and triceps.

Then I did cardio for 30 min...he didnt stay for it.

Very good day.

You read IM regulary.

You are studying for your NASM certification.

and your training program looks like this? Have you learned nothing?

It seems as though he's not using any methodology and is just doing "pick-up" exercises.

So much wasted time and energy...

Originally Posted by P-funk

You read IM regulary.

You are studying for your NASM certification.

and your training program looks like this? Have you learned nothing?

Its more or less than that regularly. And it changes every other week. Sometimes more sometimes less. For a while I didnt change anything and thats when I guessed I was overtrained.

What do you see wrong with it? Too much? I know I didnt add to much detail to the sheet.

Originally Posted by AKIRA

Anyway, we did 3 warm ups on incline. 135 x 10, 185 x 10 225 x 8

Then 3 heavy sets...dont rememeber the reps as we helped each other after like 4 reps. 245 x 8 275 x 4, then spotted 2 reps. Then did that one more time.

Then we did 2 sets of wide grip, 2 sets of narrow grip, same bench. 225 x 8 each.

Then flat dumbell, 3 sets of...10-8 100 x 10 then the next 2 110 x 6 with 2 spotted ( i wanted to fail at 8)

Then 3 sets of dips, 1st one was bodyweight(10 reps), next was weighted. (Just 35, first one was 10, last one was 8)
Then cable flies. 3 sets of 8-12. (first one was too heavy[80?] next two were 60)

Then we supersetted 4 sets of 2 workouts for triceps. One cable low to do, what is it, french press for 10? Then immediately to a high pulley for a pressdown for 10, if possible.
(this one was very irregular, I wanted to just burn them out)

Originally Posted by DOMS

It seems as though he's not using any methodology and is just doing "pick-up" exercises.

So much wasted time and energy...

I dont see how.

My weak points are my incline chest workouts. So I did them first and heavy while I am fresh. The change of grip afterwards helps my shoulder actually. Then I did flat to incorporate a fuller body of the chest. Doing the dips and flies thereafter change from workout to workout.

And the tricpes, well I didnt overtrain them. I used light weight and supersetted two movements. I wont do them again this week.

So whats wasted? time? sweat? Really I want to hear what you think. Too many reps? Too much weight?

3 heavy compounds and 2 isolated. I am not sure where ud place the grip changed ones.

At the very least, your rep ranges and load (as a percentage of 1RM) are all over the place. What was your goal for that workout? Were you using a particular methodology?

I used to train in a very "pick-up" way. I'd just hit the weights doing any particular exercise and using the usual 3x10 workout. When you're new to bodybuilding, anything you do is better than sitting on a couch, so you'll grow. But later on (or even to maximize when you start), you need to understand why you're using a particular rep range or load (and there are many more variables than that). This is where I'm at right now. I'm out right now due to an injury, so I'm finally starting to learn the why of it. And I can't really see the "why" of your workout (other than a chest/triceps day). Maybe you do have a methodology and, in my n00b way, I just don't see it.

Also, I just don't see the point of tacking on a superset at the end (completley different energy system and targeted muscle fiber).

Originally Posted by DOMS

At the very least, your rep ranges and load (as a percentage of 1RM) are all over the place. What was your goal for that workout? Were you using a particular methodology?

I used to train in a very "pick-up" way. I'd just hit the weights doing any particular exercise and using the usual 3x10 workout. When you're new to bodybuilding, anything you do is better than sitting on a couch, so you'll grow. But later on (or even to maximize when you start), you need to understand why you're using a particular rep range or load (and there are many more variables than that). This is where I'm at right now. I'm out right now due to an injury, so I'm finally starting to learn the why of it. And I can't really see the "why" of your workout (other than a chest/triceps day). Maybe you do have a methodology and, in my n00b way, I just don't see it.

Also, I just don't see the point of tacking on a superset at the end (completley different energy system and targeted muscle fiber).

Eh well the superset was cuz of time really. My triceps didnt have much left in them to go heavy, plus I wanted to do something new.

Its hard to respond to your reply. I did heavy weight in the beginning with low reps, then as the workout continues, the weight got lighter and the reps got higher. I thought it was a pretty basic workload.

I am up for suggestions if you want to copy my workout with new listings.

I don't feel comfortable writing up a workout for anyone else just yet. Like I said, I'm still learning and haven't gotten to that point just yet.

I'd reccomend doing what I'm doing: learn. I purchased the NSCA's Essentials of Personal Training. It covers the basics most excellently. I've also purchased several books on nutrition, core stability, stretching, and steroids. I'll be digesting them over the next month and half (and longer). It all comes back to the "why."

If you're looking for a good routine, check out the Online Journals. I'd reccommend one from P-Funk, Mudge, CowPimp, Rocco32, Archangel or Triple Threat; to name a few. You could pick one from Dale Marby, but to do it correctly you'd need some pink spandex and music from Cher.

Once you've found one that you like, try to tailor it to your needs and post it here and ask for some opinions.

Originally Posted by DOMS

You could pick one from Dale Marby, but to do it correctly you'd need some pink spandex and music from Cher.

The spandex is purple and the music is wham dickehad. Jajaja jitterbug.

I must say, AKIRA, that workout seems to have no rhyme or reason, so it seems right for a BBer routine. 12 working sets of pressing, Christ. Doing forced reps for 3 sets, are you mad?

If you are looking to get strong, this is not the way to do it. Keep it simple. If you want your incline stronger, work incline and add some assistance work.

Incline- 4x4
Shoulder press-4x4
Flyes-3x10
Lat raise-3x10
Tri extension-3x10

Before you were doing 12 sets of just pressing, here you are doing 17 total sets, but you are getting in shoulders as well. Work movements, not muscles. Get all of your pressing out of the way on the same day. If you get the Essentials of PT book, I would recommend the Essentials of Strength training once you fully understand everything in the first book.

Originally Posted by Dale Mabry

Work movements, not muscles. Get all of your pressing out of the way on the same day.

At first I was thinking that workout wasnt going to give me a good workout. But then I read this line again. Now it makes sense.

Got some questions.

In that sample, the 4 reps, if I am being spotted and lets say I am on the 3rd set...on the 4th rep, if I can fire out another rep, should I? Or should I just increase weight.

Reason I ask, is lets say for fun's sake, that I was using an incline of 185 4 sets of 4, as prescribed. I can do this enter excercise without a need for a spotter. If I were to increase the weight to say 190-195, now I need a spotter on the 4th set. Is this where I should be? I mean, getting a forced rep ONLY on the last set?

Either way, its worth a shot. Next week will be planned out completely different.

Today is back day...not sure if I want to tell you what I am doing....!

Originally Posted by AKIRA

At first I was thinking that workout wasnt going to give me a good workout. But then I read this line again. Now it makes sense.

Got some questions.

In that sample, the 4 reps, if I am being spotted and lets say I am on the 3rd set...on the 4th rep, if I can fire out another rep, should I? Or should I just increase weight.

Reason I ask, is lets say for fun's sake, that I was using an incline of 185 4 sets of 4, as prescribed. I can do this enter excercise without a need for a spotter. If I were to increase the weight to say 190-195, now I need a spotter on the 4th set. Is this where I should be? I mean, getting a forced rep ONLY on the last set?

Either way, its worth a shot. Next week will be planned out completely different.

Today is back day...not sure if I want to tell you what I am doing....!

Getting a forced rep ONLY on the last set or getting not getting a forced rep AT ALL. Did you read the study I posted on training to failure? Not that raining to failure is bad. It is a good tool but to much of a good thing is not good.

Like Dale said, train movements, not body parts. The body does not move in isolation...ie..chest...to work our chest you are also working your tricpes and shoulders (like dale said...press with presses).

Honestly, there are a lot of ways to put together a good routine. You defenitly need better planning.

Even though there are things I don't agree with in the NASM program template, you can learn a lot from it as far as arranging workouts and movements.

Originally Posted by AKIRA

Today is back day...not sure if I want to tell you what I am doing....!

Ahem...Pulling day.

Originally Posted by P-funk

Getting a forced rep ONLY on the last set or getting not getting a forced rep AT ALL. Did you read the study I posted on training to failure? Not that raining to failure is bad. It is a good tool but to much of a good thing is not good.

Like Dale said, train movements, not body parts. The body does not move in isolation...ie..chest...to work our chest you are also working your tricpes and shoulders (like dale said...press with presses).

Honestly, there are a lot of ways to put together a good routine. You defenitly need better planning.

Even though there are things I don't agree with in the NASM program template, you can learn a lot from it as far as arranging workouts and movements.

Well I agree with only doing a forced rep with the last set. I only did it cuz I thought I could handle the weight on the next set..err next workout, but I was fatigued by then.

I see what you are saying then. This is not a constant, dont forget.

And no I would not prescribe this to my clients.