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Started By
Message
Just need a review of new workout
Posted on 10/25/17 at 6:43 pm
Posted on 10/25/17 at 6:43 pm
Day 1
Chest Press Machine 4x12
DB Bench 3x10
Assist Dip 3x15
Push-up 3/Fail
Rope Extensions 4x15
French Press 4x12
Straight Bar Pushdown 3x15
Tri Extensions 4x15
Stationary
Pallof Press 4x16
Stationary bike
Day 2
Leg Press 4x12
Leg Extensions 4x15
Lunges 3x20 steps
Leg Curls 3x15
Calf Raise 5x30
Pallof w twist 3x16
Rest Day
Day 4
Seated Row 4x15
Lat Pulldown 4x15
Lawn mowers 3x8
Underhand Bent over Row 3x12
21's
Alternating DB Curl 3x15
Rope Curl 3x15
Preacher 3/Fail
Stationary Bike
Pallof 4x16
Day 5
Shoulder Press Machine 4x15
Lateral Raises 4x15
Rear Delt Fly 4x15
Front Raise 4x15
Stationary Bike
Pallof w Twist 3x16
Chest Press Machine 4x12
DB Bench 3x10
Assist Dip 3x15
Push-up 3/Fail
Rope Extensions 4x15
French Press 4x12
Straight Bar Pushdown 3x15
Tri Extensions 4x15
Stationary
Pallof Press 4x16
Stationary bike
Day 2
Leg Press 4x12
Leg Extensions 4x15
Lunges 3x20 steps
Leg Curls 3x15
Calf Raise 5x30
Pallof w twist 3x16
Rest Day
Day 4
Seated Row 4x15
Lat Pulldown 4x15
Lawn mowers 3x8
Underhand Bent over Row 3x12
21's
Alternating DB Curl 3x15
Rope Curl 3x15
Preacher 3/Fail
Stationary Bike
Pallof 4x16
Day 5
Shoulder Press Machine 4x15
Lateral Raises 4x15
Rear Delt Fly 4x15
Front Raise 4x15
Stationary Bike
Pallof w Twist 3x16
7
Posted on 10/25/17 at 7:47 pm to sms151t
Are you not wanting to do major barbell movements?
I would also say you have too much volume.
I would also say you have too much volume.
Posted on 10/25/17 at 8:11 pm to Hu_Flung_Pu
quote:
I would also say you have too much volume.
Being a newbie to this board I didnt want to say anything. However, Day 1 seems like Hell on Earth.
Posted on 10/25/17 at 8:25 pm to sms151t
Here's how I would do it
Day 1
Bench or decline bench 3x5
Dips 3x8
DB flyes 3x10
Skullcrusher or rope pulldowns 3x15
Day 2
Squat 3x5
Front squat 3x8
Romanian deadlift 3x10
Calf raises 3x15
Leg curl 3x12
Day 3
OHP 3x8
DB front raises 3x10
Side raises 3x10
Reverse flyes 3x10
Shrugs 2x10
Day 4
Deadlift 3x5
Barbell bent over rows 3x5
Pullups 3x amrap
Back extensions 3x amrap
DB curls 3x12
Day 1
Bench or decline bench 3x5
Dips 3x8
DB flyes 3x10
Skullcrusher or rope pulldowns 3x15
Day 2
Squat 3x5
Front squat 3x8
Romanian deadlift 3x10
Calf raises 3x15
Leg curl 3x12
Day 3
OHP 3x8
DB front raises 3x10
Side raises 3x10
Reverse flyes 3x10
Shrugs 2x10
Day 4
Deadlift 3x5
Barbell bent over rows 3x5
Pullups 3x amrap
Back extensions 3x amrap
DB curls 3x12
Posted on 10/25/17 at 8:40 pm to Hu_Flung_Pu
Do what HFU said.
Or Better yet why not try a beginning strength program like strong lifts, starting strength, greyskull etc? Some type of linear progression program
And Jesus day 1 looks like hell on earth and more could be accomplished with a couple basic barbell exercises, 1 or 2 accessory lifts and some HiiT.
Remind us again where your weight loss journey is again and what your goals are for this, along with your injury history, age and if you have access to a barbell and power cage.
And I don’t want it to come off as rude us picking apart your workout, it’s done only out of love. Many of us have been through stages where we did shite programming and suffered because of it through injuries, palteaus etc. it’s why I always recommend listening to the best coaches in the world when it comes to programming, trust us, they know better than us because they are able to test theories on dozens of trainees and fine tune everything before hand.
Or Better yet why not try a beginning strength program like strong lifts, starting strength, greyskull etc? Some type of linear progression program
And Jesus day 1 looks like hell on earth and more could be accomplished with a couple basic barbell exercises, 1 or 2 accessory lifts and some HiiT.
Remind us again where your weight loss journey is again and what your goals are for this, along with your injury history, age and if you have access to a barbell and power cage.
And I don’t want it to come off as rude us picking apart your workout, it’s done only out of love. Many of us have been through stages where we did shite programming and suffered because of it through injuries, palteaus etc. it’s why I always recommend listening to the best coaches in the world when it comes to programming, trust us, they know better than us because they are able to test theories on dozens of trainees and fine tune everything before hand.
Posted on 10/25/17 at 10:32 pm to lsu777
Can't do barbell movement since no barbell access. I am not allowed to use weight room until summer plus I don't like them really yet except on Smith
I can't do squats at all just an issue y'all wouldn't understand
The Shoulder day is just probably going to be scaled way back until I get full orthopedic clear. Still concerned about numbness. The rotator cuff issue was worse trying Cybex and rehab first. I am going to second opinion though
I know what I can/can not do but ask to see what you guys recommend then see if can incorporate in part or whole
Trying to cut increase some strength. I have plateaued since July but not gained down 30 since Mar 1st.
I can't do squats at all just an issue y'all wouldn't understand
The Shoulder day is just probably going to be scaled way back until I get full orthopedic clear. Still concerned about numbness. The rotator cuff issue was worse trying Cybex and rehab first. I am going to second opinion though
I know what I can/can not do but ask to see what you guys recommend then see if can incorporate in part or whole
Trying to cut increase some strength. I have plateaued since July but not gained down 30 since Mar 1st.
This post was edited on 10/25/17 at 10:33 pm
Posted on 10/25/17 at 10:37 pm to sms151t
That amount of pressing vs your pulling is definitely going to hurt your shoulders more. Would need a bunch more lower trap, rear delt, and scapula work to not have the fron delts completely dominate your back. Not in a good way more of a my shoulders, neck, and shoulder blades are always tight and have no mobility kind of way.
Do you work at a computer much?
Do you work at a computer much?
This post was edited on 10/25/17 at 10:41 pm
Posted on 10/25/17 at 10:55 pm to sms151t
You’re doing way too much volume. I can guarantee you don’t nutrition your body correctly like pros do to even make that workout worthwhile.
Not trying to sound like an arse, but being in the gym for 2 hours doing 10 exercises is not how you get bigger.
Not trying to sound like an arse, but being in the gym for 2 hours doing 10 exercises is not how you get bigger.
Posted on 10/25/17 at 10:57 pm to sms151t
Maintain strength and cut:
4 exercises only; alternate between 8x8 with 30 sec breaks and 5x12 with 20 sec breaks
HIIT at least 3x per week.
4 exercises only; alternate between 8x8 with 30 sec breaks and 5x12 with 20 sec breaks
HIIT at least 3x per week.
Posted on 10/27/17 at 7:48 am to sms151t
quote:
French Press 4x12
That's alot of coffee Baw.
And I recently read an article that says your pec muscles relative to other muscles in your body are smaller and therefore dont need that many reps. Ill try to dig it up and post it.
Posted on 10/27/17 at 7:56 am to sms151t
Too much volume with all those movements imo
Posted on 10/28/17 at 8:16 am to sms151t
Chest press machines are for grandpas
Posted on 10/29/17 at 8:33 am to sms151t
I recently tried to make my own workout where I did a total of 60 reps for each exercise spread out between 4-6 sets. 4 exercises per session with some abs worked in.
I wanted to try this because I had seen some serious improvement and gains over the past months in terms of weight progression and muscle mass. It fricking killed me. Inwas truly over training and under nourishing. I was sore for days and not in a good way.
I went back to fewer reps, fewer sets, and more types of exercises. I like it and am again seeing progression in terms of increased weights lifted
I wanted to try this because I had seen some serious improvement and gains over the past months in terms of weight progression and muscle mass. It fricking killed me. Inwas truly over training and under nourishing. I was sore for days and not in a good way.
I went back to fewer reps, fewer sets, and more types of exercises. I like it and am again seeing progression in terms of increased weights lifted
Posted on 11/3/17 at 8:24 pm to Oilfieldbiology
had a MAJOR setback today
Went to try a lateral raise and pop and numbness immediately I actually dropped the dumbbell even
But I rode the bike for 20 minutes after that just out of frustration
I have an appointment for specialist next week
I hurt it and had same feeling in August doing Bench tried rest and resistance the school ATC said use light weight and try and if any pain stop. 3 reps in on first set bang
Went to try a lateral raise and pop and numbness immediately I actually dropped the dumbbell even
But I rode the bike for 20 minutes after that just out of frustration
I have an appointment for specialist next week
I hurt it and had same feeling in August doing Bench tried rest and resistance the school ATC said use light weight and try and if any pain stop. 3 reps in on first set bang
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