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Started By
Message
OT gym rats - what does your back/shoulder routine look like?
Posted on 9/4/14 at 10:59 am
Posted on 9/4/14 at 10:59 am
typical geauxt back day:
pull ups
shoulder press machine
seated row
lat pull down
barbell military press
shrugs
dumbbell front and lateral raise
pull ups
shoulder press machine
seated row
lat pull down
barbell military press
shrugs
dumbbell front and lateral raise
This post was edited on 9/4/14 at 11:04 am
14
Posted on 9/4/14 at 11:02 am to GEAUXT
quote:
pull ups
Check.
quote:
shoulder press machine
???
quote:
seated row
Sometimes - I like a cable row, versus those machines. These days, I do a Pendlay barbell row from the floor.
quote:
lat pull down
Nah - I do pullups and chins (and weighted chins). Lat pulldowns are inferior exercises, IMHO.
quote:
barbell military press
???
quote:
shrugs
???
quote:
dumbbell front and lateral raise
???
Suggested new thread title:
"OT gym rats - what does your back and shoulder routine look like?"
Just trying to help out.
Posted on 9/4/14 at 11:03 am to Ace Midnight
quote:
Just trying to help out
i combine the day, forgot to put that
Posted on 9/4/14 at 11:04 am to GEAUXT
how do you consider it back day without deadlifts? SMH
Posted on 9/4/14 at 11:04 am to GEAUXT
Pullups, rows, whatever
Posted on 9/4/14 at 11:04 am to GEAUXT
I am bigger and stronger than ever right now. I think youre doing too much. Back exercises are in bold. I usually warmup with 200 pushups, a generous deltoid warmup, and about 60 widegrip pullups. I also do about 100 squats with just a bar for speed. All exercises unless otherwise specified have a strict 1 min break between each set.
M- squats / deadlift / curls - sets of 5 reps until I can only get a 2
Tu- bp / hang cleans / close grip - same
W- Pendlay Rows / db rows / curls - same
Th- incline / OHP / skullcrushers - same
Fri - squats / SLDL / leg ext/leg curls - same except for the ext/curls those I do sets of 15 on a 30s break to failure.
ETA: Forgot to add that after each exercise I have a working/burn grouping; 3 sets of 5-7 reps, 30s rest between sets with 90 lbs less than final set.
M- squats / deadlift / curls - sets of 5 reps until I can only get a 2
Tu- bp / hang cleans / close grip - same
W- Pendlay Rows / db rows / curls - same
Th- incline / OHP / skullcrushers - same
Fri - squats / SLDL / leg ext/leg curls - same except for the ext/curls those I do sets of 15 on a 30s break to failure.
ETA: Forgot to add that after each exercise I have a working/burn grouping; 3 sets of 5-7 reps, 30s rest between sets with 90 lbs less than final set.
This post was edited on 9/4/14 at 11:07 am
Posted on 9/4/14 at 11:05 am to GEAUXT
Deadlifts.
Posted on 9/4/14 at 11:06 am to GEAUXT
I was going to say throw some deadlifts in there, but it looks like everyone else has you covered.
Posted on 9/4/14 at 11:10 am to CptBengal
I warm up with 200 pull-ups and 600 push-ups
Posted on 9/4/14 at 11:16 am to GEAUXT
Don't do them on the same day.
Also don't do the same routine for more than a month.
Also don't do the same routine for more than a month.
Posted on 9/4/14 at 11:18 am to DrTyger
quote:
Also don't do the same routine for more than a month.
myth. I find my mileage carries better with a slight adjustment every 8 weeks.
Posted on 9/4/14 at 11:25 am to GEAUXT
Squat
Deadlifts
Barbell Rows
Overhead Press
Bench Press
But not all the same day.
Deadlifts
Barbell Rows
Overhead Press
Bench Press
But not all the same day.
This post was edited on 9/4/14 at 11:26 am
Posted on 9/4/14 at 11:25 am to GEAUXT
Posted on 9/4/14 at 11:25 am to CptBengal
quote:
I usually warmup with 200 pushups, a generous deltoid warmup, and about 60 widegrip pullups. I also do about 100 squats with just a bar for speed.
Posted on 9/4/14 at 11:30 am to DrTyger
quote:
Also don't do the same routine for more than a month.
Wrong
It's not the routine
You should "shock" the muscles at least 1-2 times amonth.
This can be done by simply switching flat bench and incline in order of lifts or changing rep/set counts from like 5x6 to 10x3 and so on
I have been on the same routine, posted above, for 6 months now.
BP Max - 240 --> 315
This post was edited on 9/4/14 at 11:33 am
Posted on 9/4/14 at 11:42 am to DirtyMikeandtheBoys
quote:
You should "shock" the muscles at least 1-2 times amonth. This can be done by simply switching flat bench and incline in order of lifts or changing rep/set counts from like 5x6 to 10x3 and so on
I think something as simple as working up to a new SRM on every exercise (assuming strength is a significant goal, if not the primary one), at least once every 6 to 8 weeks accomplishes this as well - you have to make sure you do it safely, of course.
Posted on 9/4/14 at 11:52 am to CptBengal
I think ya'll are misunderstanding me.
I just mean I don't do the same exercises in the same order for longer than a month. It's more about fighting boredom then "shocking" the muscles.
I could do something as simple as changing the order or number of sets or subbing in bent over rows for lawn mowers.
ETA: Although I do love how in any fitness thread anytime somebody posts something that could be interpreted slightly different from one's particular method it is met with a bombardment of free and unsolicited advice.
I just mean I don't do the same exercises in the same order for longer than a month. It's more about fighting boredom then "shocking" the muscles.
I could do something as simple as changing the order or number of sets or subbing in bent over rows for lawn mowers.
ETA: Although I do love how in any fitness thread anytime somebody posts something that could be interpreted slightly different from one's particular method it is met with a bombardment of free and unsolicited advice.
This post was edited on 9/4/14 at 11:54 am
Posted on 9/4/14 at 11:53 am to DrTyger
got ya.
Yeah, that's exactly what I do.
There are no "secret" lifts
The olympic/power stuff that's been around for 100 years is still the best stuff. You just have to change orders/reps/weights to gain.
Yeah, that's exactly what I do.
There are no "secret" lifts
The olympic/power stuff that's been around for 100 years is still the best stuff. You just have to change orders/reps/weights to gain.
Posted on 9/4/14 at 11:58 am to Tigerfan56
quote:I do deadlifts on leg day
how do you consider it back day without deadlifts? SMH
Posted on 9/4/14 at 11:58 am to DrTyger
quote:
Although I do love how in any fitness thread anytime somebody posts something that could be interpreted slightly different from one's particular method it is met with a bombardment of free and unsolicited advice.
It's a message board man, what did you expect. People that lift take it serious, and offering advice in the gym is a big no-no.
Although I often think about it watching some of those clowns lift.....kayeesh!
BTW; I have been keeping up with 1k pullups for September
9/1: 0
9/2: 90
9/3: 60
9/4: 45
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