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Started By
Message
re: Tweak my routine for the week please
Posted on 6/27/17 at 3:02 pm to sms151t
Posted on 6/27/17 at 3:02 pm to sms151t
quote:
hypertrophy
I like to run the rack doing drop sets:
Your first set should be a weight you can handle for 6-8 reps.
Knock your reps out, then immediately drop 5-10 pounds (depending on how heavy you started) and start the next set. Keep doing this until you have done about 5 sets total. You can also keep going until you feel that you have pushed yourself to failure. The only rest between sets is the time it takes to change your weight.
Posted on 6/27/17 at 3:56 pm to Bmath
So you start at say 30 and go 25, 20, 15, 10?
Do you do a 5x5?
Do you do a 5x5?
This post was edited on 6/27/17 at 3:58 pm
Posted on 6/27/17 at 7:35 pm to sms151t
quote:
So you start at say 30 and go 25, 20, 15, 10?
Yep
I shoot for near max reps on each set.
For the middle sets, the reps decrease, and the last set or two I might get the most reps for a set.
So in your scenario it might be:
30x8
25x5-6
20x4-5
15x6-7
10x10-12
It just depends on how you feel as you progress through it.
Posted on 6/27/17 at 8:33 pm to Bmath
Had a weird thing happen today
I increased weight on db Press but I did crush presses instead of a wide grip. My weight went up 10 lbs easy no fatigue after 4 sets. It also took pressure off rotator and shoulders.
2 questions
Should I keep this up
Is a crush Press more beneficial or easier to control normally?
I did them on accident actually
I increased weight on db Press but I did crush presses instead of a wide grip. My weight went up 10 lbs easy no fatigue after 4 sets. It also took pressure off rotator and shoulders.
2 questions
Should I keep this up
Is a crush Press more beneficial or easier to control normally?
I did them on accident actually
Posted on 6/28/17 at 8:53 am to sms151t
I've always done standard grip, but I'd recommend doing whatever is easiest on your joints.
Posted on 6/29/17 at 10:40 pm to Bmath
Did some TRX lunges today wasn't bad. When I get back from the beach I'm going to get a solid leg day going and start alternating planks with Precor V Crunch machine work
This post was edited on 6/29/17 at 10:42 pm
Posted on 7/10/17 at 11:42 am to sms151t
So either today or tomorrow I am going to design a leg day, I spent last week at the beach so did nothing but walk.
I am thinking incorporating TRX, some type of squats, and all. Just need some ideas though still.
I am thinking incorporating TRX, some type of squats, and all. Just need some ideas though still.
Posted on 7/10/17 at 12:01 pm to sms151t
Lunges and goblet squats if you don't want do any barbell work.
Posted on 7/10/17 at 12:08 pm to Bmath
I'm not opposed to barbell work, I just am not sure I have adequate technique. That is my biggest concern when I express hesitation to some ideas. I am just worried that my technique would be so bad it would be a detriment.
But I truly do appreciate all the help this website has given me since March 1. I will continue to use it as a place to get opinions on what I do.
But I truly do appreciate all the help this website has given me since March 1. I will continue to use it as a place to get opinions on what I do.
Posted on 7/10/17 at 12:14 pm to sms151t
Frankly, that was always my hesitation with squats. I eventually said screw it, watched a bunch of youtube videos on form and started light in the gym. However, I don't have any prior injuries or mobility issues to be concerned about.
After years of lifting a "ton" of weight on leg press, squats have been very humbling.
After years of lifting a "ton" of weight on leg press, squats have been very humbling.
Posted on 7/10/17 at 1:17 pm to sms151t
why the tate and arnold presses? why not alternate them.
you could benefit from more compound movements. add in some single arm dumbell or barbell shoulder press.
you could benefit from more compound movements. add in some single arm dumbell or barbell shoulder press.
Posted on 7/10/17 at 1:21 pm to sms151t
if you want to do barbell presses and are unsure of technique. id recommend reading articles and watch videos.
also it depends on your goals.
you have to take into consideration, high bar squat, low bar squat, what stance should I have, how flexible are my hips, cant i learn how to tense my abs properly.
this isnt even considering front squats or even over head.
id also recommend learning pistol squats (one leg is fully extended as you squat down), if you are at a gym you can use a bench to squat down to, or you can use those risers that you see in the aerobics room and it can better mark your progress with these.
also it depends on your goals.
you have to take into consideration, high bar squat, low bar squat, what stance should I have, how flexible are my hips, cant i learn how to tense my abs properly.
this isnt even considering front squats or even over head.
id also recommend learning pistol squats (one leg is fully extended as you squat down), if you are at a gym you can use a bench to squat down to, or you can use those risers that you see in the aerobics room and it can better mark your progress with these.
Posted on 7/11/17 at 6:44 pm to lsucoonass
Okay this is leg day I came up with please make suggestions if want
3-5 min Stair Climber
3 laps around room kettle bell lunges
2 x 8 TRX Sprinters
4 x 12 kettle squat to press (clean jerk)
4 x 15 kettle swings
4 x 20 TRX jump lunges
3 x 10 Calf raise (1 ea correct pronate supinate)
3-5 min Stair Climber
3 laps around room kettle bell lunges
2 x 8 TRX Sprinters
4 x 12 kettle squat to press (clean jerk)
4 x 15 kettle swings
4 x 20 TRX jump lunges
3 x 10 Calf raise (1 ea correct pronate supinate)
This post was edited on 7/12/17 at 10:23 am
Posted on 7/12/17 at 6:08 pm to sms151t
I hate myself right now my legs are screaming at me
Posted on 7/24/17 at 12:11 pm to sms151t
Super dumb question but hey why not, I am dumb already so....
Have added a leg day in, I think I posted it earlier in thread. But thinking is doing my stationary biking before or after lifting giving me optimal. I like how doing the stationary before increases heart rate. I am thinking if I do not do cardio beforehand, I can increase my weights and have more intense weights.
What is the strategy most would use if doing both, as I know most hate doing cardio work.
Have added a leg day in, I think I posted it earlier in thread. But thinking is doing my stationary biking before or after lifting giving me optimal. I like how doing the stationary before increases heart rate. I am thinking if I do not do cardio beforehand, I can increase my weights and have more intense weights.
What is the strategy most would use if doing both, as I know most hate doing cardio work.
Posted on 7/24/17 at 12:21 pm to sms151t
I do some sort of cardio before every workout to loosen up and get going. I do shoulders and legs on the same day so I'll do a light ride or easy run on the treadmill. Usually only around 8 minutes just to get a little sweat going. Then I do my shoulder workout. By the time I get to legs I've recovered so it's not a big deal.
Posted on 7/24/17 at 12:25 pm to Mingo Was His NameO
My stationary is usually 20-25 minutes then I lift. On my leg day I do not do any of it.
So today would be
20 min stationary
seated rows
Cable 21
Pull downs
preachers
bent over rows
rotating curls
pallof
Planks
But I am thinking of moving the stationary ride to the end. Or would some think it is better to keep at beginning?
So today would be
20 min stationary
seated rows
Cable 21
Pull downs
preachers
bent over rows
rotating curls
pallof
Planks
But I am thinking of moving the stationary ride to the end. Or would some think it is better to keep at beginning?
Posted on 7/24/17 at 6:37 pm to sms151t
Did my stationary after lifting today my legs felt fine as did CV. Said I was too 10% in speed also. But I did different routine
2 min warm
6 min <105 rpm
1 min 85
5 min <105
1 min 85
3 min <105
1 min 85
1 min max effort
2 min warm
6 min <105 rpm
1 min 85
5 min <105
1 min 85
3 min <105
1 min 85
1 min max effort
Posted on 7/24/17 at 9:12 pm to thibtigerfan
quote:
I don't see squats, front squats, deadlifts, incline bench in there. Those should be staples in the program.
Am I blind, or has he omitted a standard barbell bench press from his workout too?
Posted on 7/26/17 at 11:02 am to 632627
quote:
Am I blind, or has he omitted a standard barbell bench press from his workout too?
Why do a barbell press if I am doing a DB press? I am getting more of a workout with shoulder stability with a DB press.
This post was edited on 7/26/17 at 11:04 am
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