help with my pull part of my routine.

seank02 · 10-05-2007, 04:43 PM

I am wondering if i need the shrugs in my workout or if it is just overkill....

I do 3 sets for all and 6-12 reps

Pull ups
Lying Rows
Bent Rows
Shrugs
Curls
Reverse Preacher Curl
Cuban Press

And here is the Pull and Legs routine if you guys want to look at that and make changes if needed.

Push...
Bench Press
Military Press
Dips
Skull Crushers
Flys
Arnold Press
Lat Raises

Legs...
Hack Squats
Deadlifts
Seated Calf Raises
Goodmornings
Lunges
Planks

Thanks.

**Gazhole** · 10-06-2007, 08:08 AM

Quote:

Originally Posted by seank02

I am wondering if i need the shrugs in my workout or if it is just overkill....

I do 3 sets for all and 6-12 reps This is a very large range. Use a more focused periodization.

Pull ups
Lying Rows
Bent Rows Change either these or Lying Rows to Uni-lateral
Shrugs
Curls
Reverse Preacher Curl Un-needed
Cuban Press This is a pressing movement...why is it on Pull day?

And here is the Pull and Legs routine if you guys want to look at that and make changes if needed.

Push...
Bench Press
Military Press
Dips
Skull Crushers
Flys
Arnold Press These are basically the same as Military presses, pick one.
Lat Raises Un-needed

Legs...
Hack Squats
Deadlifts
Goodmornings
Lunges
Seated Calf Raises Isolation goes last
Planks This is core, core training should be a separate thing, but well done for doing planks!

Thanks.

Leg day was your best effort, i like that - it's a solid selection.

Suggestions are in bold, but the biggest thing you really need to work on is your periodization scheme for the program.

All in all, ive seen worse, but it could be better. Take my suggestions on board, work out a better periodization plan, and you could have a good program on your hands here

Hope that helps.

seank02 · 10-06-2007, 11:03 AM

Quote:

Originally Posted by Gazhole

Leg day was your best effort, i like that - it's a solid selection.

Suggestions are in bold, but the biggest thing you really need to work on is your periodization scheme for the program.

All in all, ive seen worse, but it could be better. Take my suggestions on board, work out a better periodization plan, and you could have a good program on your hands here

Hope that helps.

Thanks for the help Bro. I am trying to bulk up so i think i will try to keep the reps to 8-10 depending on the exercise. I like to do more reps for exercises like goodmornings.

Anyways I am going to take out Bent Rows and switch it to Uni-lateral External Rotation's, thats what you were talking about right? You think i have enough forearm work in other exercises and i dont need preacher curls? i will take them out if there is no need. I also took out Cuban press as well.

For the push routine i took out the Arnold Press and the Lat. Raises.

And should i be doing planks on an off Day? Once a week is plenty right?

Thanks again man.

**Gazhole** · 10-06-2007, 11:25 AM

Quote:

Originally Posted by seank02

Thanks for the help Bro. I am trying to bulk up so i think i will try to keep the reps to 8-10 depending on the exercise. I like to do more reps for exercises like goodmornings.

Anyways I am going to take out Bent Rows and switch it to Uni-lateral External Rotation's, thats what you were talking about right? You think i have enough forearm work in other exercises and i dont need preacher curls? i will take them out if there is no need. I also took out Cuban press as well.

For the push routine i took out the Arnold Press and the Lat. Raises.

And should i be doing planks on an off Day? Once a week is plenty right?

Thanks again man.

Uni lateral bent rows are better than those rotations. Bigger movement = more growth potential.

You already have a curl variation in there so i dont see much point in another. If you want to work on your grip strength put some farmers walks or static holds at the end of each session, but as for forearm size - thatll just come with lifting.

I do my core before/after every session as part of warmup/warmdown but frequency and when you do it is down to personal preference.

Remember that diet is more important than your training program, especially when you're bulking.

No problems, though - happy to help.

seank02 · 10-07-2007, 06:33 PM

Quote:

Originally Posted by Gazhole

Uni lateral bent rows are better than those rotations. Bigger movement = more growth potential.

You already have a curl variation in there so i dont see much point in another. If you want to work on your grip strength put some farmers walks or static holds at the end of each session, but as for forearm size - thatll just come with lifting.

I do my core before/after every session as part of warmup/warmdown but frequency and when you do it is down to personal preference.

Remember that diet is more important than your training program, especially when you're bulking.

No problems, though - happy to help.

I tried searching for Unilateral Bent Rows but i couldnt find a description on them anywhere. Do i need a machine for these? I workout at my house so exercises are limited but if you could explain to me hwo to do these or even a link that would be great.

And as for the diet, i am eating about 3500 clean calories. But the thing is i will do good for 3 days straight then ill slack for the next 2 days. I gotta work harder on it, but that will come.

Thanks again.

**Gazhole** · 10-08-2007, 03:18 AM

Quote:

Originally Posted by seank02

I tried searching for Unilateral Bent Rows but i couldnt find a description on them anywhere. Do i need a machine for these? I workout at my house so exercises are limited but if you could explain to me hwo to do these or even a link that would be great.

And as for the diet, i am eating about 3500 clean calories. But the thing is i will do good for 3 days straight then ill slack for the next 2 days. I gotta work harder on it, but that will come.

Thanks again.

Unilateral Bent Over Rows are just Bent Over Dumbell Rows using only one arm at a time :P.

If you cant keep your diet up for too long, maybe you're changing too much about it too fast. A lot of people have a hard time sticking to trainin/diet plans because its too much of a change from before. Do it gradually. Phase out the bad foods and gradually replace them with the good stuff. That way by the time your diet is totally clean, itll feel like normal and sticking to it wont even be an issue.

Post your training routine up with all these changes and lets take a look at it

seank02 · 10-08-2007, 08:40 AM

Alright so here is the routine with the changes.

Monday Push
Bench Press 3x8-10
Military Press 3x8-10
Dips 3x12
Skull Crushers 3x10
Flys 3x8-10

Wednesday Legs
Hack Squats 3x10-12
Deadlifts 3x8-10
Goodmornings 3x12
Lunges 3x16
Calf Raises 3x20

Friday Pull
Pull Ups 3xTo Failure
Lying Rows 3x8-10
Unilateral Rows 3x8-10
Shrugs 3x10
Curls 3x8-10

And i will be doing Planks as a warm-up exercise before each workout.

What do you think?

danzik17 · 10-08-2007, 08:59 AM

No idea how long you've been lifting so sorry if this seems very basic but be very careful with how much weight you do on skullcrushers if you decide to do them at all. I found out the hard way that although your muscles might be able to support the weight, it doesn't necessarily mean your elbow and tendons can.

I was out of commission for a good 2 months a year ago, I couldn't even lift an empty cardboard box with my left arm - hell it hurt to just lift my arm alone with nothing in it.

Maybe it's just because of my experiences with it, but I will never again put my elbow in such a compromised position by doing an exercise. Besides, if you include enough compound work, your triceps should be getting more than enough work to grow; adding isolation to it also might lead to over-training.

seank02 · 10-08-2007, 10:34 AM

Quote:

Originally Posted by danzik17

No idea how long you've been lifting so sorry if this seems very basic but be very careful with how much weight you do on skullcrushers if you decide to do them at all. I found out the hard way that although your muscles might be able to support the weight, it doesn't necessarily mean your elbow and tendons can.

I was out of commission for a good 2 months a year ago, I couldn't even lift an empty cardboard box with my left arm - hell it hurt to just lift my arm alone with nothing in it.

Maybe it's just because of my experiences with it, but I will never again put my elbow in such a compromised position by doing an exercise. Besides, if you include enough compound work, your triceps should be getting more than enough work to grow; adding isolation to it also might lead to over-training.

Cool thanks for the heads up danzik. I will watch my elbows closely. I have only been lifting for about 4 or 5 months now so any info on anything is good to know. Thank you.

**Gazhole** · 10-08-2007, 02:16 PM

Quote:

Originally Posted by seank02

Alright so here is the routine with the changes.

Monday Push
Bench Press 3x8-10
Military Press 3x8-10
Dips 3x12
Skull Crushers 3x10
Flys 3x8-10

Wednesday Legs
Hack Squats 3x10-12
Deadlifts 3x8-10
Goodmornings 3x12
Lunges 3x16
Calf Raises 3x20

Friday Pull
Pull Ups 3xTo Failure
Lying Rows 3x8-10
Unilateral Rows 3x8-10
Shrugs 3x10
Curls 3x8-10

And i will be doing Planks as a warm-up exercise before each workout.

What do you think?

Exercise selection looks good now, its important to have that balance between pushes and pulls, and vertical and horizontal lifts in the program. Its good to keep the ratio of compound vs isolation movements in the favour of the compounds too. Much more effective and functional.

Though i still think you'd see a lot more progress if you branched out and used some form of periodization for your rep schemes.

Even if it was something basic like simple alternating periodization:

Week 1 - 2x14 / 1:00 RI
Week 2 - 3x10 / 1:30 RI

Repeat.

Obviously, when youve got some more experience under your belt you can experiment with more adventurous rep ranges, but as a beginner its good practice to stay in the higher ranges to learn proper form and just generally get used to lifting.

Youd see better gains, and would be able to keep a program going longer without overtraining, than if you just used one rep scheme all the way. Mixing it up prevents it getting stale and boring too.

Cowpimp's stickies on designing programs go into great detail about periodizing. Theyre well worth a look.

Just something to think about

seank02 · 10-08-2007, 05:10 PM

Quote:

Originally Posted by Gazhole

Exercise selection looks good now, its important to have that balance between pushes and pulls, and vertical and horizontal lifts in the program. Its good to keep the ratio of compound vs isolation movements in the favour of the compounds too. Much more effective and functional.

Though i still think you'd see a lot more progress if you branched out and used some form of periodization for your rep schemes.

Even if it was something basic like simple alternating periodization:

Week 1 - 2x14 / 1:00 RI
Week 2 - 3x10 / 1:30 RI

Repeat.

Obviously, when youve got some more experience under your belt you can experiment with more adventurous rep ranges, but as a beginner its good practice to stay in the higher ranges to learn proper form and just generally get used to lifting.

Youd see better gains, and would be able to keep a program going longer without overtraining, than if you just used one rep scheme all the way. Mixing it up prevents it getting stale and boring too.

Cowpimp's stickies on designing programs go into great detail about periodizing. Theyre well worth a look.

Just something to think about

Yea i was thinkin about doing a power/rep range/shock type of program in a couple months. But i think i will do the "Week 1 - 2x14 / 1:00 RI; Week 2 - 3x10 / 1:30 RI" that sounds like a good idea, and less of a chance to plateau.

I will have to look at cowpimps stickies also.

You have been a big help, thanks man.

**Gazhole** · 10-08-2007, 05:49 PM

Quote:

Originally Posted by seank02

Yea i was thinkin about doing a power/rep range/shock type of program in a couple months. But i think i will do the "Week 1 - 2x14 / 1:00 RI; Week 2 - 3x10 / 1:30 RI" that sounds like a good idea, and less of a chance to plateau.

I will have to look at cowpimps stickies also.

You have been a big help, thanks man.

No problems, man. We were all in the same situation once

Have you started a training journal yet?

seank02 · 10-08-2007, 05:52 PM

Quote:

Originally Posted by Gazhole

No problems, man. We were all in the same situation once

Have you started a training journal yet?

I started a journal while ago but i had to stop training because work got so busy, but yea i should start a new one and stick to it.

**Gazhole** · 10-08-2007, 06:39 PM

Quote:

Originally Posted by seank02

I started a journal while ago but i had to stop training because work got so busy, but yea i should start a new one and stick to it.

I think journaling is one of the best things you can do. Its been a huge help to me. Not only do you get to track progress, but thats the place where most discussion on training actually goes on.

Its great to track somebody's journal, see their progress, and perhaps learn something too.

What else could you want?

Tits?

Most journals have those too.

vortrit · 10-08-2007, 06:42 PM

Quote:

Originally Posted by Gazhole

I think journaling is one of the best things you can do. Its been a huge help to me. Not only do you get to track progress, but thats the place where most discussion on training actually goes on.

Its great to track somebody's journal, see their progress, and perhaps learn something too.

What else could you want?

Tits?

Most journals have those too.

I will be expecting you to post some tits in my journal ASAP!

**Gazhole** · 10-08-2007, 06:43 PM

Quote:

Originally Posted by vortrit

I will be expecting you to post some tits in my journal ASAP!

Give me 35 seconds.

vortrit · 10-08-2007, 06:58 PM

Quote:

Originally Posted by Gazhole

Give me 35 seconds.

Thanks. That was fast!

**Gazhole** · 10-08-2007, 07:04 PM

Quote:

Originally Posted by vortrit

Thanks. That was fast!

I get that a lot.

10-05-2007, 04:43 PM	#1
seank02 Registered User Join Date: Jan 2006 Posts: 58	help with my pull part of my routine. I am wondering if i need the shrugs in my workout or if it is just overkill.... I do 3 sets for all and 6-12 reps Pull ups Lying Rows Bent Rows Shrugs Curls Reverse Preacher Curl Cuban Press And here is the Pull and Legs routine if you guys want to look at that and make changes if needed. Push... Bench Press Military Press Dips Skull Crushers Flys Arnold Press Lat Raises Legs... Hack Squats Deadlifts Seated Calf Raises Goodmornings Lunges Planks Thanks.
seank02 Registered User Join Date: Jan 2006 Posts: 58

10-08-2007, 08:40 AM	#7
seank02 Registered User Join Date: Jan 2006 Posts: 58	Alright so here is the routine with the changes. Monday Push Bench Press 3x8-10 Military Press 3x8-10 Dips 3x12 Skull Crushers 3x10 Flys 3x8-10 Wednesday Legs Hack Squats 3x10-12 Deadlifts 3x8-10 Goodmornings 3x12 Lunges 3x16 Calf Raises 3x20 Friday Pull Pull Ups 3xTo Failure Lying Rows 3x8-10 Unilateral Rows 3x8-10 Shrugs 3x10 Curls 3x8-10 And i will be doing Planks as a warm-up exercise before each workout. What do you think?
seank02 Registered User Join Date: Jan 2006 Posts: 58

10-08-2007, 08:59 AM	#8
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 1,981 Blog Entries: 5	No idea how long you've been lifting so sorry if this seems very basic but be very careful with how much weight you do on skullcrushers if you decide to do them at all. I found out the hard way that although your muscles might be able to support the weight, it doesn't necessarily mean your elbow and tendons can. I was out of commission for a good 2 months a year ago, I couldn't even lift an empty cardboard box with my left arm - hell it hurt to just lift my arm alone with nothing in it. Maybe it's just because of my experiences with it, but I will never again put my elbow in such a compromised position by doing an exercise. Besides, if you include enough compound work, your triceps should be getting more than enough work to grow; adding isolation to it also might lead to over-training.
	Ron Paul 2008 Journal: Boom goes the dynamite

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