Uthinkso guilty of over thinking...

[Uthinkso]

I dont know if this upsets you?

But if you are going to do something you ought to do it right correct? Just trying to help.

Upsets me???? Come on brother I wear some pretty thick skin to post pics of myself in an open fitness forum and then ask for critique. I'm pretty much an example of un-fitness, well at least until three months ago.

I can surely handle some opinions about my routine, doesn't mean I'll follow them. I will however look into them. I just think at times, like every two days, I get overloaded with info. I'm a victim of my own ambition I tell ya.

 

[Double D]

Figured, just wanted to make sure you seen where we are coming from.

 

[P-funk]

I just think at times, like every two days, I get overloaded with info

That is a huge problem these days! peopel become desensitized to all this info. We are on info overload! Go into a book store and take a look at how many books there are on nutrition and training! How is anyone to know what works, what doesn't and what is best for them?

In the end, you are going to do what you think is right for you. If it is working, then stick with it. If it isn't, then you need to make a change.

 

[Bakerboy]

The thing is that it is easy to copy someones program and then copy someone elses program and continue like that for a long time and not really understand what you are doing. All lot of things will work in the short term but after awhile your body is going to need to be pushed in new ways. Like I said to you if all you did was OH press, pushups and dips for your upper body push- working with the way you had it. You could get a good workout and see results. Instead of doing a bunch of extra things like cable cross overs incline and flat bench- because you said before that you did not have the energy to do all that and still push yourself. Which is why I said you should try doing total body or upper/lower/upper/lower. But whatever I'm not saying this is the only way there are a lot of ways to do it- it has to work for you- but when you know the basics it makes it easier to adapt.

 

[Uthinkso]

Agree with both of you. My brain is getting drilled with so many things, and everyone is a pro ya know. I've seen a few options here and learned how to do some quality compounds and get the diet sorted. I believe I have located maintenance, but now to see if I can cut from that point. The system shock is over now I have to really work at it.

Bakerboy I do like your posts as well P's stuff. I agree it comes down to what works and the only way I will know what works for me long term or otherwise is to do it. So every ten weeks I have decided to rotate in a new training routine. Does this sound too frequent???

Cable X-overs I love. Great burn, just a great way to finish my chest. That or I do DB dly's but same principle. I know what you are saying P, that I don't have the proper body template to train body parts like a BB. I agree I certainly don't. This is just what works for me. On back day I go big as well as legs. So rest assured those big areas of muscle are getting beat.

I'm taking today off, oddly enough my shoulders are sore. I guess DD and bakerboy were right I did work my shoulders pretty good.

 

[Double D]

Every 8-12 weeks I start a new routine. However I use a week off or a deload week in between.

 

[Uthinkso]

Every 8-12 weeks I start a new routine. However I use a week off or a deload week in between.

Yeah I did the same and it was really strange. I felt like I had so much I wanted to do, and yet accomplished nothing. Perhaps I'll make better use of my time in 10 weeks.

 

[vortrit]

Yeah I did the same and it was really strange. I felt like I had so much I wanted to do, and yet accomplished nothing. Perhaps I'll make better use of my time in 10 weeks.

I always have the same problem. In time, you will learn to enjoy it.

 

[Brutus_G]

I do an upper lower alternating days routine. usually 4-5 days a week.
I pick 3 compound exercises and 2-3 isolation exercises with building muscle as the main goal and strength as number 2. i pick 2-3 exercises i want to improve the most and make them 3-5x3 with a 5rm with the goal of adding 5 pounds to that lift each week. If i ever don't make progress on any lift then i switch it up with a new lift or a different grip or stance. I never purposely go to failure always 1-2 reps shy of muscular failure. I always try to set a PR(personal record on each lift every week) A pr could be 1 more rep or added weight or shorter rest between sets or more sets or more total reps or the speed and form of a lift. I wear a belt on squats and deadlifts.

example week

Monday -upper
hang clean 3-5X3 main exercise i want to improve
bench wg 3X10
pullups 6X4 secondary exercise i want to improve notice i have 3 or more sets for both no failure.
pec flys 3x12
DB laterals 2x14
2 isolations for body parts i want to make bigger higher reps.

tues-lower
squats close stance 3X3 main exercise to be improved
Deadlift 3X3 secondary exercise to be improved
leg curls 4X6
hack squats close stance 3X10
leg raises or crunchs 4X21
wear belt on lower days for compound lifts

weds-off
thrus-off

fri-upper
hang clean 3-5X3 i may use a 10 rep max here and work on technique or a may go for a PR depending on feel.
bench wg 3X10
pullups 6X4 secondary exercise i want to improve notice i have 3 or more sets for both no failure.
pec flys 3x12
DB laterals 2x14
2 isolations for body parts i want to make bigger higher reps

sat-lower
squats close stance 3X3 main exercise to be improved
leg curls 4X6
hack squats close stance 3X10
leg raises, crunchs, maybe oblique work if you dont care about looking good 4X21
wear belt on lower days for compound lifts
I took the deadlifts out since alot of people cant make progress deadlifting twice a week.

Sunday-off

I find this works extremely well for me and when im not cutting i can work out 5 days a week, deadlift twice a week, and clean heavy twice a week.

 

[Uthinkso]

I do an upper lower alternating days routine. usually 4-5 days a week.
I pick 3 compound exercises and 2-3 isolation exercises with building muscle as the main goal and strength as number 2. i pick 2-3 exercises i want to improve the most and make them 3-5x3 with a 5rm with the goal of adding 5 pounds to that lift each week. If i ever don't make progress on any lift then i switch it up with a new lift or a different grip or stance. I never purposely go to failure always 1-2 reps shy of muscular failure. I always try to set a PR(personal record on each lift every week) A pr could be 1 more rep or added weight or shorter rest between sets or more sets or more total reps or the speed and form of a lift. I wear a belt on squats and deadlifts.

example week

Monday -upper
hang clean 3-5X3 main exercise i want to improve
bench wg 3X10
pullups 6X4 secondary exercise i want to improve notice i have 3 or more sets for both no failure.
pec flys 3x12
DB laterals 2x14
2 isolations for body parts i want to make bigger higher reps.

tues-lower
squats close stance 3X3 main exercise to be improved
Deadlift 3X3 secondary exercise to be improved
leg curls 4X6
hack squats close stance 3X10
leg raises or crunchs 4X21
wear belt on lower days for compound lifts

weds-off
thrus-off

fri-upper
hang clean 3-5X3 i may use a 10 rep max here and work on technique or a may go for a PR depending on feel.
bench wg 3X10
pullups 6X4 secondary exercise i want to improve notice i have 3 or more sets for both no failure.
pec flys 3x12
DB laterals 2x14
2 isolations for body parts i want to make bigger higher reps

sat-lower
squats close stance 3X3 main exercise to be improved
leg curls 4X6
hack squats close stance 3X10
leg raises, crunchs, maybe oblique work if you dont care about looking good 4X21
wear belt on lower days for compound lifts
I took the deadlifts out since alot of people cant make progress deadlifting twice a week.

Sunday-off

I find this works extremely well for me and when im not cutting i can work out 5 days a week, deadlift twice a week, and clean heavy twice a week.

Interesting program. A couple of questions naturallyy.

1) do you work this routine whether you are cutting or bulking. I assume possibly less sets and high er reps during a cut. For example instead of 3x5 maybe 3x10 or 8.

2) What gains have you seen thus far, how long have you been working this plan?

Thanks

 

[Brutus_G]

1.It will work for a cut or bulk just you may have to reduce the sets according to how you feel and maybe even make it 3 days a week. Your gonna have to listen to your body. Keep the reps the same regardless of a cut or bulk you can switch the exercises as long as they are about the same example bench can be switched with WG decline bench. Cleans can be replaced by T bar rows.
2.I've gained 15-20 pounds of muscle in about a year and a total of 25 pounds. By using a belt Ive actually lost 2 inches off my waist and my lifts(big 3 bench, squat, and dead lift) go up by 5 pounds almost every week when im not cutting.

Also i don't have alot of core work since i just want to look better naked.

 

[Brutus_G]

I forgot to mention you can switch up the isolation exercises with any you feel will help your specific weak points and as long as the reps don't go under 8 or over 21 your fine.

 

[Uthinkso]

I forgot to mention you can switch up the isolation exercises with any you feel will help your specific weak points and as long as the reps don't go under 8 or over 21 your fine.

Eight and twenty-one??? I have to ask, how did you arrive at those numbers??

 

[Brutus_G]

Eight and twenty-one??? I have to ask, how did you arrive at those numbers??

8-12 reps are the ideal hypertrophy numbers. Anything over 21 is completely useless for everyday training. 8-21 is also the range west side uses for assitnceand active recovery work. The 12-21 range can help build slow twitch muscles like the calfs. I think its kinda stupid to go to heavy on isolation movements also.

 

[Uthinkso]

Went and did legs this morning....this is my new time for that. The gym is slow and I can really concentrate and do my thing.

Squats
95x10 (WU set)
135x10
185x10
225x8 (was going for 10 and could have gotten itif I broke form, but I stuck to my guns and racked the weight)


Alternating grip deads (this is a harder excercise for me than standard grip. I liked it a lot. I did less weight, but way more concentration on the quads.)
135x10
185x10
205x10

Leg Press/Calf Raise
315x10/calfs x7
365x10/calfs x7
365x10/calfs x5
(at this point my quads were howling and I was working all I had to get out the last set.)

Hamstring Curls (I like these as a burn out)
80x10
100x10
120x6

Sometimes I will do Leg extensions, but I really found them to not be neccesary today. Some days I'll add them in and other times if I hit the quads good elsewhere theres no reason to hit them more. At least in my eyes.

Back and Bis are Tuesday...

 

[Uthinkso]

holy shit are my quads sore today. walking aroungd the shop today has been brutal..

 

[Uthinkso]

Quads sore today still, but certainly less. Did back and bi's today, on this day I'm comfortable with a one minute rest interval between sets. It really keeps the intensity there, and keeps me working.

Straight Bar Curls
75lbx10
85x10
95x5 (really wanted six, but I stop myself from using my back)

Lat Pull Downs
120x10
140x10
150x8

Standing Hammer Curls
30x10 (per arm)
35x8
40x6

Seated Row (different row than I typically do. I usually do cable rows, I wanted to try this and it wasn't really for me.)
90x10
140x10
160x10

Reverse Curls (straight bar, also first time doing these)
50x10
50x10
60x10
-these really burned at the front of my biceps right near the bend of my elbow. Nothing I have done, has hit that spot before. Very strange, but good too. I think I'd do them again, but not part of my normal routine.

Single Arm DB Rows
45x10
55x10
65x10



Chest and tris are thursday.

 

[vortrit]

Wow. I love the seated row, but to each his or her own. I like doing reverse curls on a cable with a straight bar for some reason.

 

[Uthinkso]

Wow. I love the seated row, but to each his or her own. I like doing reverse curls on a cable with a straight bar for some reason.

Oh no the seated cable row I love, this was a device that you can on and it had two handles in front of you. These handles moved independently and such, and you pulled back on them after loading the weight on each side.

I'll stick with cable rows.

 

[vortrit]

Oh no the seated cable row I love, this was a device that you can on and it had two handles in front of you. These handles moved independently and such, and you pulled back on them after loading the weight on each side.

I'll stick with cable rows.

Yeah, I hate that thing too.

 

[Uthinkso]

Cheat day came early this week, we had pizza for dinner and god was it good. Guess I have to be a good boy on Sunday now.

 

[vortrit]

Cheat day came early this week, we had pizza for dinner and god was it good. Guess I have to be a good boy on Sunday now.

Yeah. You only get wood chips this Sunday.

 

[vortrit]

If your extra good you can have a slice of cardboard too.

 

[Uthinkso]

Had a BF test today at the gym....see thread about it here. http://www.ironmagazineforums.com/diet-nutrition/79477-bf-test-today-i-need-second-opinion.html

I think its a farse, but even if it said 6% I'm not where I want to be so the test was more for sport than anything else.

 

[Uthinkso]

Alright been slacking on my journal lately. Today was chest and tris, went as follows. Pretty rapid today, one minute rest intervals between all excercises except dips where I took 2-3 minutes.

Flat DB Bench
50lbx12
60lbx10 (stoked with this)
65lbx6
65lbx2F

DB Flys
20x15
25x10
30x10
(felt these more on the inside of my shoulder than anything)

Bodyweight Dips
5reps
4reps
2 reps
(not as good as last time, but hey some days are on and some are off)

Barbell Incline Press
95x12
105x8
105x6
(first time with barbell, just to shock and change things. I'll use it just as that. It felt strange)

Overhead Single DB Extension
20x10 (reps per arm)
25x10
25x8F

DB Military Press (I know bad place in the order, but I forgot about it until later. Hell I just remember push downs now)
25x10
30x10
30x7

10 minutes moderate cardio after and 5 minute cardio warm-up before hand.

 

[Uthinkso]

Back and bis today used a 2-3 min RI in between all excercises. Tried weight assist pull ups today with 90lb on it just feels like an odd form to me so I retired to lat pull downs instead. That excercise never seems to improve where I am growing in others.

Day went as follows:

Lat pulldown
120lbx12
140lbx10
150lbx8 (didn't bar down to chest, try as I might I just don't get stronger in this excercise)

Cable Rows
140lbx12 (I owned this set, usually I struggle a little)
170lbx10
200lbx6 (thought I was gonna puke, for some reason I felt ill during this movement)

Reverse flys (seated at fly machine but backwards, not sure what to call it)
80lbx12
90lbx10
100lbx7F

Hammer Curls
25lbx12(reps per arm)
35x10
45x4F/40x4

Straight Bar Curls
65lbx10
65x10
65x8
(I had no nuts here, think I went to heavy early with hammers and I normally do straight bar first)

Preacher Curls
55lbx12
65lbx10
65lbx10
(really stayed lighter than I could have done here chasing form. My left arm is more muscular than my right and tends to take over on preachers if I let it.)

Bicep routine was very isolation dominant, though they did get hit good on cable rows as well and hammers are compound. I'll stick chun-ups in the program for next week and rotate preacher and straight bar.

All in all happy, and my arms were way pumped. So much so that my grip was getting sketchy. Not sure if thats a sign of something that needs to be addressed or what.

 

[fufu]

Happy birthday

 

[JerseyDevil]

What fufu said

 

[Uthinkso]

Thank you all....28 now. I've got the whole world in front of me.

 

[vortrit]

Happy Birthday!