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Started By
Message
Tweak my routine for the week please
Posted on 6/25/17 at 10:27 pm
Posted on 6/25/17 at 10:27 pm
Taking the week of the 4th off just because I feel like I've earned it.
Probably need to start doing a lower now
Day 1
4 x 8 DB Bench
4 x 8 overhead DB extension
4 x 12 cable incline flys
4 x 12 cable rope extension
4 to failure TRX Chest Press
3 x Dirty 30's
3 x 10 Pallof Press
Planks
Day 2
4 x 8 seated rows
4 Cable 21's
4 x 12 lat pull down
4 x 12 preacher curls
4 x 12 bent over rows
4 x 12 Curls rotating
3 x 10 Pallof Press
Planks
Day 3
4 x 8 Arnold press
4 x 8 Tate Press
4 x 12 Steering Wheels
4 x 12 Incline DB skull crushers
4 x 12 upright rows
4 x 12 dip pad push down
3 x 10 Pallof Press
Planks
Day 4 rest and then repeat
Doing Cardio daily by walking 1.2-1.5 miles and either bike or elliptical
Probably need to start doing a lower now
Day 1
4 x 8 DB Bench
4 x 8 overhead DB extension
4 x 12 cable incline flys
4 x 12 cable rope extension
4 to failure TRX Chest Press
3 x Dirty 30's
3 x 10 Pallof Press
Planks
Day 2
4 x 8 seated rows
4 Cable 21's
4 x 12 lat pull down
4 x 12 preacher curls
4 x 12 bent over rows
4 x 12 Curls rotating
3 x 10 Pallof Press
Planks
Day 3
4 x 8 Arnold press
4 x 8 Tate Press
4 x 12 Steering Wheels
4 x 12 Incline DB skull crushers
4 x 12 upright rows
4 x 12 dip pad push down
3 x 10 Pallof Press
Planks
Day 4 rest and then repeat
Doing Cardio daily by walking 1.2-1.5 miles and either bike or elliptical
5
Posted on 6/26/17 at 7:41 am to sms151t
Just my opinion, but not enough compound lifts. I would add incline bench to day 1. Pull ups to day 2. And get rid of some.of the fluff. Just my 2 cents.
Posted on 6/26/17 at 9:38 am to coachLSU
quote:
not enough compound lifts. I would add incline bench to day 1. Pull ups to day 2. And get rid of some.of the fluff.
I agree with this.
I don't see squats, front squats, deadlifts, incline bench in there. Those should be staples in the program.
Posted on 6/26/17 at 12:31 pm to thibtigerfan
Thanks but I am not sure I am going all strength or power. Squats and deadlift may be something for you but I am going to have to work my time into it. But truly do appreciate the suggestions, just need to see what my body can handle.
Posted on 6/26/17 at 12:40 pm to sms151t
[Insert joke about leg day]
Posted on 6/26/17 at 12:46 pm to sms151t
What are your goals?
Posted on 6/26/17 at 12:47 pm to sms151t
Even bodyweight squats and lunges would be a great addition to your workouts.
Posted on 6/26/17 at 12:50 pm to sms151t
quote:
deadlift may be something for you but I am going to have to work my time into it.
Do you not want a think, strong back?
Posted on 6/26/17 at 12:54 pm to Bmath
Bmath
It is a structural health issue with deadlifts. I am going to have to make sure I can do them. But I truly appreciate the suggestion.
Sabi
Thank you for suggestions I just do not know if I should do a TRX, Dumbbell lunge etc and I need to add some lower body to what I am doing, which is why I asked for tweaks.
I take all suggestions and put them into account what I can and can not do physically then go from there.
It is a structural health issue with deadlifts. I am going to have to make sure I can do them. But I truly appreciate the suggestion.
Sabi
Thank you for suggestions I just do not know if I should do a TRX, Dumbbell lunge etc and I need to add some lower body to what I am doing, which is why I asked for tweaks.
I take all suggestions and put them into account what I can and can not do physically then go from there.
Posted on 6/26/17 at 1:26 pm to sms151t
Do you think you could handle deads and squats with dumbbells, starting extremely light?
Posted on 6/26/17 at 2:20 pm to lsu777
Probably so, I just think of deadlifts as things like I used to see our OL/DL doing I suppose.
I somewhat do a modified Deadlift at times when I do upright rows as cable machine is full of OG and I just use what the bar I can find.
I somewhat do a modified Deadlift at times when I do upright rows as cable machine is full of OG and I just use what the bar I can find.
Posted on 6/26/17 at 2:24 pm to sms151t
quote:
Thank you for suggestions I just do not know if I should do a TRX, Dumbbell lunge etc and I need to add some lower body to what I am doing, which is why I asked for tweaks.
Just do bodyweight squats and bodyweight lunges. You can change your feet positions and see what kind of range of motion you have. You can do regular squats, bulgarian squats, goblet squats, front lunges, step up lunges, step up reverse lunges. Bodyweight stuff is awesome and can get the job done.
Then, once you start getting more comfortable, you can start adding dumbbells. And if you want to start adding on more weight, move to the barbells.
Posted on 6/26/17 at 2:29 pm to sms151t
I would train with RDLs before attempting deadlift.
And if your worried about back squat, then try to do some goblet squats.
Edit: pretty much what Sabi said above me
And if your worried about back squat, then try to do some goblet squats.
Edit: pretty much what Sabi said above me
This post was edited on 6/26/17 at 2:31 pm
Posted on 6/26/17 at 3:02 pm to jeff5891
Well I will give it a whirl today and see how it goes with some lunges squats and trx stuff.
Or do I need to dedicate a specific day to it? I do not plan or want to get rid of my stationary as it elevates my heart rate and I do that before any gym work.
Or do I need to dedicate a specific day to it? I do not plan or want to get rid of my stationary as it elevates my heart rate and I do that before any gym work.
Posted on 6/26/17 at 3:27 pm to sms151t
quote:
Probably so, I just think of deadlifts as things like I used to see our OL/DL doing I suppose.
eventually you want to work to being able to do those kinds of lifts but right now I would focus on body weight squats and light dumbbells for deadlift just concentrating on the form.
goodle dumbbell deadlift. Then you can work to goblet squats and then eventually barbell dealifts and squats.
Posted on 6/26/17 at 3:30 pm to sms151t
The way I lift: Heavy as shite all the time, I would be in the gym at least 2.5 hours on your routine per workout.
Posted on 6/26/17 at 3:35 pm to LSUAlum2001
I am usually in the gym an hour to hour 15 minutes per day
I give myself about 35-55 second rest between sets, exception of flys as they seem to blowup my shoulders. I have lessened the weight on them and gone to 60 seconds rest on them.
Start out daily 20 minutes min on stationary and another 15 if I do elliptical. Lately though I have not done that since walking while kids are eating lunch during summer school and I do not have duty.
Today already walked a mile so will hit the bike in the gym then lift. I like to get in and out of gym.
ETA:
I am not trying to brag or whine, so if comes across that way I apologize.
I give myself about 35-55 second rest between sets, exception of flys as they seem to blowup my shoulders. I have lessened the weight on them and gone to 60 seconds rest on them.
Start out daily 20 minutes min on stationary and another 15 if I do elliptical. Lately though I have not done that since walking while kids are eating lunch during summer school and I do not have duty.
Today already walked a mile so will hit the bike in the gym then lift. I like to get in and out of gym.
ETA:
I am not trying to brag or whine, so if comes across that way I apologize.
This post was edited on 6/26/17 at 3:39 pm
Posted on 6/26/17 at 10:51 pm to sms151t
I'm usually at failure in the end of each of my sets so I take ample time to recover for the next: 2, 3, maybe 5 minutes at times.
Posted on 6/27/17 at 8:09 am to LSUAlum2001
I upped my weight yesterday so went 55 between sets. It felt rough during but good after
I just need to get a leg day in somehow I'm thinking of using what everyone suggested and adding some TRX or burpees into my routine.
I just need to get a leg day in somehow I'm thinking of using what everyone suggested and adding some TRX or burpees into my routine.
This post was edited on 6/27/17 at 8:13 am
Posted on 6/27/17 at 2:40 pm to sms151t
Also for anyone to answer...
So if I am doing a Tate 4x8
I am thinking of doing this (throwing weights out just for fun of it and make it easier)
First set 4 x 8 at 20 lbs
Set 2 and 3 4 x8 at 25 lbs
Set 4 4 x 8 at 30 lbs
Is that a positive way to get hypertrophy?
If so, will probably start doing this after returning from my week long break.
So if I am doing a Tate 4x8
I am thinking of doing this (throwing weights out just for fun of it and make it easier)
First set 4 x 8 at 20 lbs
Set 2 and 3 4 x8 at 25 lbs
Set 4 4 x 8 at 30 lbs
Is that a positive way to get hypertrophy?
If so, will probably start doing this after returning from my week long break.
This post was edited on 6/27/17 at 2:42 pm
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