Upper days???

TJ Cline · 04-06-2006, 05:32 AM

Sat-upper 75% Volume
Sun- lower 100%
Mon- Off
Tue- upper 100% Volume
Wed- Cardio
Thurs-Off
Fri - Cardio

I have not done a total upper body workout in years, some examples and advice on this would be helpfull .

**P-funk** · 04-06-2006, 05:35 AM

75% what? intensity? volume?

TJ Cline · 04-06-2006, 05:39 AM

Quote:

Originally Posted by P-funk

75% what? intensity? volume?

100% intensity, 75% volume. Reps will be the same...10-12.

**P-funk** · 04-06-2006, 09:26 AM

Quote:

Originally Posted by ForemanRules

100% intensity, 75% volume. Reps will be the same...10-12.

10-12 reps is only an intensity of 70-75%......that is not 100% intensity at all.

also, what is the volume you are starting with so that we know what 75% really is? Like, if you are doing 20 sets on one day and then 75% of that is 15 sets and all are for chest. then i would say that is pretty high.

you need to post the actual routine you are thinking about.

RE: intensity.....what intensity refers to is what weight you are using in relation to your 1RM. Higher intensity means higher weight and closer to the 1RM. So, you might have the volume stay the same between both days but one day work at one intensity (say an 8RM or 80%) and then the next day work at a lower intensity which would lower the total volume load between the two days.

TJ Cline · 04-06-2006, 09:38 AM

Quote:

Originally Posted by P-funk

10-12 reps is only an intensity of 70-75%......that is not 100% intensity at all.

also, what is the volume you are starting with so that we know what 75% really is? Like, if you are doing 20 sets on one day and then 75% of that is 15 sets and all are for chest. then i would say that is pretty high.

you need to post the actual routine you are thinking about.

RE: intensity.....what intensity refers to is what weight you are using in relation to your 1RM. Higher intensity means higher weight and closer to the 1RM. So, you might have the volume stay the same between both days but one day work at one intensity (say an 8RM or 80%) and then the next day work at a lower intensity which would lower the total volume load between the two days.

Ok, I thought it refered to how close to failure you went.

The routine I'm not sure about....Thats why I made the thread...ok this might be the 100% day..

Bench 3x10
DB incline 3x10
cgbp 3x10
Military press 4x10
Rows 4x8
Latt pull downs 3x10
Db curls 3x10
BB shrugs 2x10

The 75% day would be the same except one set less on each exercise...and I might do some different exercises (IE. DB seated press instead of military press on this day).

MyK · 04-06-2006, 10:03 AM

I give that a D-

TJ Cline · 04-06-2006, 10:06 AM

Quote:

Originally Posted by MyK

I give that a D-

MyK · 04-06-2006, 10:31 AM

Quote:

Originally Posted by ForemanRules

**P-funk** · 04-06-2006, 01:17 PM

Quote:

Originally Posted by ForemanRules

Ok, I thought it refered to how close to failure you went.

The routine I'm not sure about....Thats why I made the thread...ok this might be the 100% day..

Bench 3x10
DB incline 3x10
cgbp 3x10
Military press 4x10
Rows 4x8
Latt pull downs 3x10
Db curls 3x10
BB shrugs 2x10

The 75% day would be the same except one set less on each exercise...and I might do some different exercises (IE. DB seated press instead of military press on this day).

so on this day you have a total volume of 234 repetitions.

If you drop one set from each exercise that gives you 156 repetitions.

that is a difference of 66% (156/235= .666666666....)..so you are pretty close.

I would still change the rep ranges though and maybe take the volume down 75% of this day (175-180 total repetitions).

Does that makes sense at all?

hope that helps,
p

TJ Cline · 04-06-2006, 01:53 PM

Quote:

Originally Posted by P-funk

so on this day you have a total volume of 234 repetitions.

If you drop one set from each exercise that gives you 156 repetitions.

that is a difference of 66% (156/235= .666666666....)..so you are pretty close.

I would still change the rep ranges though and maybe take the volume down 75% of this day (175-180 total repetitions).

Does that makes sense at all?

hope that helps,
p

How about this
1.
Bench 4x8
cgbp 3x8
Military press 4x8
Rows 5x8
Db curls 3x8
BB shrugs 3x8

2. Legs

3. off

4.
Db incline 4x10
skull crushers 3x10
Seated Db press 4x10
Lat pulldowns 4x10
BB curls 3x10
upright rows 3x10

**P-funk** · 04-06-2006, 03:14 PM

Quote:

Originally Posted by ForemanRules

How about this
1.
Bench 4x8
cgbp 3x8
Military press 4x8
Rows 5x8
Db curls 3x8
BB shrugs 3x8

2. Legs

3. off

4.
Db incline 4x10
skull crushers 3x10
Seated Db press 4x10
Lat pulldowns 4x10
BB curls 3x10
upright rows 3x10

well....Honestly I don't think it looks good at all from the stand points of:

a) doing what you were trying to do which was decrease volume by 25% between the two workouts. Day 4 comes out to 210repetitions and day 1 comes out to 176. About an 84% reduction in volume. I still don't know what you are trying to accomplsih with this?

b) the balance between posterior to anterior is awful. You have one pull on each day and about 3 presses....That is not to good for a guy with shoulder problems. Not to good at all! To top if off you are doing upright rows which are pretty much the worst exercise for the shoulder complex.

TJ Cline · 04-06-2006, 03:20 PM

Ok forget it

**P-funk** · 04-06-2006, 04:05 PM

Quote:

Originally Posted by ForemanRules

Ok forget it

no no....I don't want to discourage you....I know you want to figure out how to balance volume between the days. that is a good thing. But, you are trying to make it to complicated. Simply by changing the rep ranges you will effectively balance volume load out....

Something like 6 exercises x 5 sets x 8 reps @ 75% (10RM) would have a total volume load of:

6 x 4 x 8 = 192 repetitions x 75% intensity (since we don't know the weight you are using) = 144 (I don't even know what to call this? watts? I don't think so. if we had the weight you would be using for all your exercises that day we could call it total pounds)

then on day two if you did 6 exercises x 3 sets x 12 reps @ (65%) that would ahve a volume load of:

6 x 2 x 12 = 144 repetitions x 65% intensity (since we don't know the weight you are using)= 93.6

144/93.6= A 65% reduction in volume.

see.

But anyway....the main thing is just to vary the rep ranges to get stronger in a variety of rep ranges and keep your body guessing and progressing.

As far as the balance of exercises go......i would defenitly put in more back work and drop the upright rows. That would be my reccomendation for shoulder health for you.

shiznit2169 · 04-06-2006, 04:58 PM

haha, foreman got mad ..

TJ Cline · 04-06-2006, 05:20 PM

Quote:

Originally Posted by shiznit2169

haha, foreman got mad ..

Not at all son, I asked for opinions and the verdect is this workout sucks. Time for me to to go back to the drawing board and come up with something else. If p-funk says it sucks why bother to kick a dead horse. You really need to grow up kid.

**P-funk** · 04-06-2006, 07:41 PM

Quote:

Originally Posted by ForemanRules

Not at all son, I asked for opinions and the verdect is this workout sucks. Time for me to to go back to the drawing board and come up with something else. If p-funk says it sucks why bother to kick a dead horse. You really need to grow up kid.

I didn't say it sucked. the idea is good. i just didn't know where you were going with it or what the goal was.

the exercise selection does suck.....but that is only because I know you have a bum shoulder and I am looking out for you. it sucks having an injury so if I can help you prevent it someway or correct the problem then I will.

TJ Cline · 04-06-2006, 07:45 PM

Quote:

Originally Posted by P-funk

I didn't say it sucked. the idea is good. i just didn't know where you were going with it or what the goal was.

the exercise selection does suck.....but that is only because I know you have a bum shoulder and I am looking out for you. it sucks having an injury so if I can help you prevent it someway or correct the problem then I will.

I just coppied the cowpimp exercise list and posted a question there about how to set it up.

**P-funk** · 04-06-2006, 07:59 PM

individuality my friend.

04-06-2006, 05:32 AM	#1
TJ Cline Member Join Date: May 2005 Posts: 12,545	Upper days??? Sat-upper 75% Volume Sun- lower 100% Mon- Off Tue- upper 100% Volume Wed- Cardio Thurs-Off Fri - Cardio I have not done a total upper body workout in years, some examples and advice on this would be helpfull .

04-06-2006, 05:35 AM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,701	75% what? intensity? volume? E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-06-2006, 07:59 PM	#18
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,701	individuality my friend. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

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04-06-2006, 10:03 AM	#6
MyK Member Join Date: May 2005 Location: consumerville! Posts: 10,201 Photos: 1	I give that a D-

04-06-2006, 03:20 PM	#12
TJ Cline Member Join Date: May 2005 Posts: 12,545	Ok forget it

04-06-2006, 04:58 PM	#14
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,184 Photos: 1	haha, foreman got mad ..