My routine....what do ya think?

[LT81]

hahaha....Yeah, I am down with all that shiznit!.... J/K! It's a band called "Tech Nine" I am not sure how famous they are, probably not to considering they are playin in Ashland.

I go back to the gym on Monday, I alway's have the weekends off. But sometimes I do cardio stuff. This week I think I am going to have about the same routine....So Mon. will be chest, I will do Reg. Bench this week and try it how you suggested.

Well..I am going to get things goin, It's Super Bowl Sunday!..Yeay! Go BEARS! I am really a Bronco fan, but I think it would be cool if the Bears win it. But I also like Peyton, so it's win..win either way!...
Have a great day!

Sounds like you girls had fun..thats cool.."Tech Nine" never heard of them but there name sounds pretty cool,I guess.

Yeah,I'm not a fan of either teams but you've gotta love super bowl sunday...Actually I just love the commercials Weekends off are awesome,do the work during the week and enjoy the weekend.But I'll talk to you later and tell me how those pointers come along...

 

[LT81]

this might help in understanding how to execute unfamiliar exercises.

http://www.exrx.net/Lists/Directory.html

good link boss thanks for that

 

[juggernaut]

 

[Billie7]

Well, I tried doing bench using the tips you gave me and I have to say it felt better. I didn't go up in weight yet, but I think I might be able to soon. I felt like the hand position was much better....Thank You!...

Hopefully I will get better at it! I am going to work a little harder on the delt's too! I was thinking I should do the Bent over row's, what do you think would be best for hitting the rear delts?

 

[LT81]

Glad I could help a bit.Yeah,I would say bar placement in hands makes the most difference.With that and keeping your upper back pressed aganist the pad as hard as possible really makes a difference.Its funny cause I know I'm in the right position when I feel the most uncomfortable,ha.Not just laying on the bench like a log.
Bent rows should be in everyone's arsenal.I'd try and hit all the variations of mixed grip, hands down and even palms up(puts more stress on the bicep,but very effective).Single arm w/ dumbells is always a favorite also.
Rear delt work i like using dumbells.Personally I don't touch any machines for anything so I like using dumbells for these.Try laying on an incline bench (at about the same angle you would do presses)but face the other way with stomach towards the pad, and pick your feet up.Then raise laterally,put take it easy cause its a true isolation.Second I like to go to a decline bench,lock only my legs in standing up,bend over a do some other raises(to the side).But what this does is keep you from using your body to swing up the weights,and truly use rear delts.
If you want more I could add to these,but just happy that your using my advice.

Oh yeah I forgot to mention I was adding some pix of myself in the members gallery and seen your very muscular shot of your back.It's pretty impressive seems like you have some good delts going on there missy.....

 

[Billie7]

Thank you again for the help...I appreciate it!... I will be doing the Row's and mixing up the grip. The one laying on the incline bench sounds interesting, might try that too.

Thanks for the comment on my back pic!...

 

[LT81]

Thank you again for the help...I appreciate it!... I will be doing the Row's and mixing up the grip. The one laying on the incline bench sounds interesting, might try that too.

Thanks for the comment on my back pic!...

Hey thats what friends are for(ok you can say that was corny, I know)
See you later

 

[Billie7]

hahaha....A little corny, but that's ok!...

TTYL....

 

[juggernaut]

billie, if you try doing military presses from the back side (VERY CAREFULLY), you'll not only beef up your rear delts but the entire deltoid region overall. You must remain steadfast in your from, however, and never let the weight drop past your earlobes. It's a good exercise, you just need to be very careful with it. I do those right up to my final contest week, and my shoulder are my best feature on stage front, side and back.

 

[Billie7]

billie, if you try doing military presses from the back side (VERY CAREFULLY), you'll not only beef up your rear delts but the entire deltoid region overall. You must remain steadfast in your from, however, and never let the weight drop past your earlobes. It's a good exercise, you just need to be very careful with it. I do those right up to my final contest week, and my shoulder are my best feature on stage front, side and back.

Are you talking about reg. Military press with dumbbells (seated)? Or Barbell behind the head?

 

[juggernaut]

Barbell behind the head

 

[Billie7]

Barbell behind the head

I have done them some, but not much lately. I have been doing Push Press instead. I do DB Millitary press, Plate raises, push press, lateral raises, seated one arm lateral raise, and going to do Row's too.

 

[LT81]

Hey B7(I can call you B7 can't I,just like the way it rolls off the tongue)

Did you try them rows yet or the rear delt movements?

 

[Billie7]

Hey B7(I can call you B7 can't I,just like the way it rolls off the tongue)

Did you try them rows yet or the rear delt movements?

Sure....Everytime I read that I want to say "BINGO".... Not yet, I have shoulder day tomorrow. Today is Leg day...Yes!..I love Leg day!...

 

[LT81]

Sure....Everytime I read that I want to say "BINGO".... Not yet, I have shoulder day tomorrow. Today is Leg day...Yes!..I love Leg day!...

Ha...Bingo didnt even think of that..funny.Oh yes the wonderful leg day,I can see it now,walking all slow,not bending the knees and absolutely hating stairs..at least thats how I feel after a heavy lower day.Especially if I do calves I tend to walk like a T-Rex after that....

 

[Billie7]

Ha...Bingo didnt even think of that..funny.Oh yes the wonderful leg day,I can see it now,walking all slow,not bending the knees and absolutely hating stairs..at least thats how I feel after a heavy lower day.Especially if I do calves I tend to walk like a T-Rex after that....

haha...Exactly! There is like 4 steps to go up to get out the front door...ugh! I am doing squat's, lunges and leg extentions and probably standing calf raise. I am hopefully going to up the weight on squat's, I did 135 for 2 set's at 4-5 reps, so this week I am going to try for a least one set at 145 for at least 3 reps...

 

[juggernaut]

Sure....Everytime I read that I want to say "BINGO".... Not yet, I have shoulder day tomorrow. Today is Leg day...Yes!..I love Leg day!...

you like leg day? What the hell are you crazy or masochistic?? I can be rest assured to puke at least once a month while doing legs. It's fun!
Walking out of the gym and the following day are the greatest-my wife and son have a field day on insults with me. The usual "you do it to yourself" all the way up to pairing a walking crack with my bald head. They get pretty creative at times.

 

[LT81]

haha...Exactly! There is like 4 steps to go up to get out the front door...ugh! I am doing squat's, lunges and leg extentions and probably standing calf raise. I am hopefully going to up the weight on squat's, I did 135 for 2 set's at 4-5 reps, so this week I am going to try for a least one set at 145 for at least 3 reps...

Get er dun!!!!!Thats the way to attack them weights,actually I'm going to go train myself...Some push presses and stone work..I've got a show coming up and plan on killin it..so have fun and lift hard.

Oh yeah did I tell you I train outside and right now it's 20 degrees outside...Ahhh yes cold metal,bare hands, truly not for the your everyday person. But hey someones gotta show em how its done...see u later

 

[Billie7]

you like leg day? What the hell are you crazy or masochistic?? I can be rest assured to puke at least once a month while doing legs. It's fun!

haha...I used to hate it like most, but I am getting pretty good at it now, the better I get at something the more I like it. But.... now bench I suck at and dread doing it... But hopefully in time will get better at that too!...

 

[juggernaut]

haha...I used to hate it like most, but I am getting pretty good at it now, the better I get at something the more I like it. But.... now bench I suck at and dread doing it... But hopefully in time will get better at that too!...

chest was probably the biggest pain in the ass for a very long time. I did however beat it and I did by way of a routine I found in an old Ironman mag dated back about 30 years ago. I had to try it. It worked beautifully. It concentrated on one day of heavy compound movements and another day of chest but with isolation moves. I went on this routine and brought up about 2 inches with ridiculous definition. All other bodyparts took a backseat to maintenance while I did this. It worked. Now, chest is my favorite day.

 

[Billie7]

Get er dun!!!!!Thats the way to attack them weights,actually I'm going to go train myself...Some push presses and stone work..I've got a show coming up and plan on killin it..so have fun and lift hard.

Oh yeah did I tell you I train outside and right now it's 20 degrees outside...Ahhh yes cold metal,bare hands, truly not for the your everyday person. But hey someones gotta show em how its done...see u later

You are Crazy! 20 degree's..No way! I am a warm weather girl, 90+ and I'm happy! I wouldn't mind training outside, but only if it's a least 70!... It'll make you tough though!..Good for you!...

 

[Billie7]

you like leg day? What the hell are you crazy or masochistic?? I can be rest assured to puke at least once a month while doing legs. It's fun!
Walking out of the gym and the following day are the greatest-my wife and son have a field day on insults with me. The usual "you do it to yourself" all the way up to pairing a walking crack with my bald head. They get pretty creative at times.

hahaha...My girls aren't really into what I do..to busy doing girly things. But my husband and I make fun of each other, like two day's after heavy lunges and you feel like someone kicked you in the ass several times, tryin to sit can be quite funny!...

 

[juggernaut]

hahaha...My girls aren't really into what I do..to busy doing girly things. But my husband and I make fun of each other, like two day's after heavy lunges and you feel like someone kicked you in the ass several times, tryin to sit can be quite funny!...

especially after stiff leg deads.

 

[Billie7]

especially after stiff leg deads.

I have never done stiff leg deads, I do reg. dead's though. I actually just went up 10lbs, now at 175...which is not great! But have only been workin on them for a few months now. I did them a little more than a year ago, and had some back and hip trouble, so had to lay off.... It feels great to do them again!..

 

[juggernaut]

SLD's are excellent for hamstring development. I love them. They reach into the back of the leg no other exercise. These are first on my leg day, followed by squats.

 

[LT81]

Hey B7 what you've been to...How's training going....Did you like any of the excersises I described earlier?
Maybe I'm all messed up but doesn't Oregon get pretty cold?Talk to you soon

 

[Billie7]

Hey B7 what you've been to...How's training going....Did you like any of the excersises I described earlier?
Maybe I'm all messed up but doesn't Oregon get pretty cold?Talk to you soon

Hey,
Yeah, it does get pretty cold here, we had a little snow a couple weeks ago. We don't get snow to often on the valley floor. It's been in the 40-50's lately. I did the Bent over row's last week and will probably do them again this week.

I am needing to change up my back work a little... I do lat pull downs, deadlifts, a machine that you pull back the handles (not sure what its called) T-bar, seated cable row's, V-bar pull downs, and One arm DB row's....I try to get in some pull ups here and there. What do you think I should put in or take out?

 

[LT81]

Hey,
Yeah, it does get pretty cold here, we had a little snow a couple weeks ago. We don't get snow to often on the valley floor. It's been in the 40-50's lately. I did the Bent over row's last week and will probably do them again this week.

I am needing to change up my back work a little... I do lat pull downs, deadlifts, a machine that you pull back the handles (not sure what its called) T-bar, seated cable row's, V-bar pull downs, and One arm DB row's....I try to get in some pull ups here and there. What do you think I should put in or take out?

40's-50's ha maybe in a couple of weeks over here.Still in the mid to lower 20's but its alright you get used to it.We're supposed to get some snow tonite,yeah just what I need on my commute to work,Ha...
My personal opinion is to keep the good bread and butter movements Deads(best movement hands down),one arm rows,bent over rows,seated cable rows.You should still hit the lats though so end w/ a lat movement of choice.
You've got pretty much all the movemnts covered so I'd say just rotate the movements a bit from W.O. to W.O.
Yeah it can get quite old after a while if you don't change things up a bit.
Pullups are awesome try them in all different grips too.Palms out wide,Palms in(recruits more bicep),and neutral(palms facing ea.other).Honestly I tend to start just about every other W.O w/ pullups,just as a good upper body warmup.
Also don't neglect to shrug also.I'm assuming you already do these but if not get to em.Try um seated w/dumbells,works pretty good.
Also from your back pic it seems like quite a bit of development going on,so whatever your doing its been working fine.Hope this helps take care...TTYS

 

[Billie7]

Yeah, I guess I will just rotate things around a bit. I am going to do deads only every other week, when I do them to often, my lower back gets pretty sore. (Just issue's I have had since having kids!) But I think I will be able to lift more if I give it more time inbetween.
I think I will start off with some pull ups, then end with lat pulls like you suggested.
Thanks for the help..again!..
TTYL...Billie

 

[LT81]

Yeah, I guess I will just rotate things around a bit. I am going to do deads only every other week, when I do them to often, my lower back gets pretty sore. (Just issue's I have had since having kids!) But I think I will be able to lift more if I give it more time inbetween.
I think I will start off with some pull ups, then end with lat pulls like you suggested.
Thanks for the help..again!..
TTYL...Billie

Yeah the way that I've found that works for me is pull or squat every 10 days.With W.O's in between but usually overhead work,or some accessory excersises.This is even including Strongman training on the weekends.Kinda gives me enough time to recover to go at it again with SQ/Dead.
Actual in between my heavy days I'll do speed work thats not as taxing but very beneficial for me.At about 55%-60%of 1Rm's for any movement.(SQ,Dead,Press)
Now this is what works for me,And how I go about it....You'll probably learn everybody has there own way at goin about it.