want to try something new / help

[klc9100]

i've been trying to come up with a new routine to start on the 1st along with my test cycle. i'm wanting to shock my muscles by doing something totally different than what i've been doing. i basically want to do an full body workout every 3rd day, but alternate the exercises. then rest the day after lifting weights with some stretching and light yoga. then do my ab work and cardio the next day. how would this be:

workout 1 (weights)
rest (stretching / yoga)
workout 3 (abs / cardio)
workout 2 (weights)
rest (stretching / yoga)
workout 3 (abs / cardio)
workout 1 (weights)
rest (stretching / yoga)
workout 3 (abs / cardio)
workout 2 (weights)
rest (stretching / yoga)
workout 3 (abs / cardio)
etc.
etc.
etc.


Workout 1:


Chest
- Flat bench
- Flies
Biceps
- Dumbbell curls
- Seated incline dumbbell curls
Back
- Seated pull downs
- Seated rows
Triceps
- Cable press downs (bar)
- Cable triceps extensions (rope)
Legs
- Squats
- Calf raises
Shoulders
- Dumbbell shoulder shrugs
- Military press



Workout 2:


Chest
- Incline bench
- Decline bench
Biceps
- Concentration curls
- Hammer curls
Back
- Hammer strength rowing machine
- Pull-ups
Triceps
- Cable press downs (rope)
- Dips
Legs
- Leg extensions
- Leg curls
Shoulders
- Smith machine shoulder shrugs
- Reverse flies (machine)



Workout 3:


Abs
- Assorted exercises at home
Cardio
- 45 min. on treadmill


i will superset the workouts chest/tricep, back/bicep, shoulders/legs. that will be 6 body parts X 2 exercises X 3 sets X 8 reps. that will be 264 reps per workout. if i make them quality reps, that will be pretty good workouts, right?

any advice is welcome. . .

 

[Built]

I like that you've got legs in both workouts. I worry that you've got very little in the way of posterior chain work though; a lot of concentration movements and not a lot of free weights. And no deadlifts.

 

[klc9100]

I like that you've got legs in both workouts. I worry that you've got very little in the way of posterior chain work though; a lot of concentration movements and not a lot of free weights. And no deadlifts.

elaborate and help me fix it, please. . . thanks.

i intentionally left off deads. i don't seem to be able to do them without hurting something.

i have to go to a little 24hr. gym by my house because of time restraints, family, etc. there are VERY little free weights available. mostly machines and dumbells.

i'm trying to make the most of what i have to work with.

 

[Built]

Gotcha.

Is there a squat rack?

 

[klc9100]

Gotcha.

Is there a squat rack?

actually, yes, there is a squat rack. we just got a real one, i haven't even used it yet. i have been doing squats on a smith machine.

what is posterior chain work? i know i could google it, but i like real responses from real people when possible.

 

[Built]

actually, yes, there is a squat rack. we just got a real one, i haven't even used it yet. i have been doing squats on a smith machine.

Then you haven't been doing squats.

Squats are a free movement. Smith is a machine press. Different universe.

what is posterior chain work? i know i could google it, but i like real responses from real people when possible.

The posterior chain runs from your traps to your heels. Movements targeting this area include deadlifts, good mornings, and glute ham raises (to name a few).

You would be wise to build your workout around heavy, below-parallel squats, heavy posterior chain work, cleans, and pushing movements (bench press, military press).

Since you now have a cage, you are now officially training in a well-equipped gym.

Have a look at the link in my sig on "getting started" - there are links to the various free-weight movements you might want to focus on. I'd suggest doing that workout for a few weeks, 3 x a week, until you figure out the form for deads and free squats and while you do some reading around what you'd like to work on next.

How does that sound?

 

[PushAndPull]

I like that you've got legs in both workouts. I worry that you've got very little in the way of posterior chain work though; a lot of concentration movements and not a lot of free weights. And no deadlifts.

Completely agree. For example, I don't understand why you would select pull-ups for one workout then pulldowns for another. Why do you think pulldowns are a better choice? I think you would be far better off doing pull-ups again using a different grip. Like Built said, no deadlifts? You have squats&calves for your first workout, why not deads&calves for the second? In my opinion leg extensions&curls are only good for one thing, a substitute workout. On the leg days when I absolutely lack focus&intensity then i'll do some leg extensions&curls. I figure it beats a blank and if nothing else it makes me feel like I did something. I'm not that big on isolations anymore, but one I still love is the french press. I would recommend you try that out in place of one of your other tricep exercises. Like a broken record, I would also recommend replacing one or more of your rowing exercises with some free weight rowing exercises. Also dips are a chest not tricep dominant exercise.
My 2 cents.

 

[PushAndPull]

Wow I type slow.

 

[Built]

Wow I type slow.

That's why I take... SPEED.

SNL Transcripts: Lily Tomlin: 11/22/75: Speed

 

[klc9100]

thanks for the input. i am an open book here. help me put something together. i'm finishing a cut right now and have a few weeks to get ready for my cycle. that's when i want to incorporate the new routine.

i have about 1 1/2 hrs, 4 to 5 days per week (2 out of every 3 days) to spend in the gym. i wanted to devote one (of every 3) to cardio & abs.

if yall had my limitations (time/equipment) how would you maximize your training sessions. i really want to get the best results from my cycle (10 to 12 weeks).

i know diet plays a big role and what i do after the cycle is over plays a really big role. please, just help me get my workout together for now though.

thanks

 

[Built]

What do you want to bring up for this cycle?

 

[klc9100]

What do you want to bring up for this cycle?

everything. . . i want to improve my muscle tone all over, but not trying to get "big" really. i'm going to do alot of cardio also, to keep bf% down (not a true bulk).

i have a pretty full chest and broad back naturally, so i guess if i had to pick things to concentrate on, i would say arms, shoulders and abs.

 

[Built]

How about the wheels?

 

[klc9100]

How about the wheels?

my legs are in pretty good shape. i have a bad knee & lower back problems from football. alot of heavy leg work (and deads) cause me problems. my legs stay toned from all the cardio i do though. i don't care about them being "BIG". i just want them to stay in proportion (which they seem to do without alot of extra effort).

 

[Built]

Surely there is SOME leg work you can do. I have injuries too, I just try to avoid squatting my car and I seem to be okay. Cardio tends to make legs smaller, not bigger. You might find you start turning into a bit of a light bulb if you continue to only train your upper.

 

[klc9100]

Surely there is SOME leg work you can do. I have injuries too, I just try to avoid squatting my car and I seem to be okay. Cardio tends to make legs smaller, not bigger. You might find you start turning into a bit of a light bulb if you continue to only train your upper.

i have leg work in both of my workouts, as you pointed out earlier.

 

[JA1977]

Gold's Gym

Has anyone tried the new Gold's Gym supplements yet? wondering what they're like. GGSupplements

 

[PushAndPull]

Has anyone tried the new Gold's Gym supplements yet? wondering what they're like. GGSupplements

Wow, this spammer gets around.

 

[klc9100]

Has anyone tried the new Gold's Gym supplements yet? wondering what they're like. GGSupplements

hey, thanks for that bullshit in my thread. i'm trying to get some help here with a new routine.

i'm still open to suggestions. i want to hit every body part every 3 days.

thanks

 

[Phineas]

Has anyone tried the new Gold's Gym supplements yet? wondering what they're like. GGSupplements

Negged.

 

[Built]

i have leg work in both of my workouts, as you pointed out earlier.

Right, so you've got squats, leg extensions and leg curls. Leg extensions are hard on your knees, and so are smith squats. Leg curls are good for a pump, but that's pretty much it.

I have herniated discs and osteoarthritis in my back and neck, a torn labrum in my right (and probably left) hip, and my knees have occasional bitchy words to share with me, but I manage to do deadlifts, good mornings, glute ham raises and below-parallel squats. I just have to watch it with my form and the weight, but really, we're all supposed to do that anyway.

What did you do to your knees, and to your back? I'm sure we can think of some ways for you to hit your legs and your posterior chain without causing further injury.

 

[Marat]

my legs are in pretty good shape. i have a bad knee & lower back problems from football. alot of heavy leg work (and deads) cause me problems..

What did you do to your knees, and to your back? I'm sure we can think of some ways for you to hit your legs and your posterior chain without causing further injury.

After you get all of these programming obstacles taken care of, perhaps we can address your technique as well?

 

[klc9100]

Right, so you've got squats, leg extensions and leg curls. Leg extensions are hard on your knees, and so are smith squats. Leg curls are good for a pump, but that's pretty much it.

leg extensions don't really bother my knees unless i use too much weight. smith machine squats don't really bother them much either, but i will be switching to "real" squats now that we have a squat rack.

I have herniated discs and osteoarthritis in my back and neck, a torn labrum in my right (and probably left) hip, and my knees have occasional bitchy words to share with me, but I manage to do deadlifts, good mornings, glute ham raises and below-parallel squats. I just have to watch it with my form and the weight, but really, we're all supposed to do that anyway.

i haven't tried deads in a long time. maybe i can try them again, starting with light weight and focusing on form. where should i work them into my routine? what else would you change? i know you know what you are talking about, so if you will help me come up with the workouts, i will try them.

What did you do to your knees, and to your back? I'm sure we can think of some ways for you to hit your legs and your posterior chain without causing further injury.

i tore my acl & mcl in my left knee back in the day. they bother me from time to time. i have a touch of tendonitis in my right knee which flares up when i overdo it. i don't really know specifically what's wrong with my back. it doesn't hurt all the time. i just attribute it to football and getting old and having done too many stupid things when i was young and thought i was bulletproof.

 

[Built]

If smith and leg extensions don't bother your knees, they can't be that bad. Just don't squat your car or do anything that hurts and you should be fine with squats.

On smith, how much weight do you add, and do you go below parallel? Because ideally you will want to go below parallel with free squats - but obviously not if your knees won't bend that way.

Re deads - you might find you feel less back pain as it gets stronger with deads. I know mine has. Keep your reps low (5 reps is good for deads) and watch your form. Do 'em early in your workout, perhaps not on squat day. Try GMs, too. Especially good for those with knee injuries, since you don't really need to bend your knees much.