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Started By
Message
OT workout crew assemble!!! Need suggestions on daily routines
Posted on 3/24/15 at 1:07 pm
Posted on 3/24/15 at 1:07 pm
So for the past 3 months i have been eating clean as possible, putting in a ton of protein. And hitting the gym.
Mondays- Shoulders 45mins (run 1.5miles, bike 3miles)
Tuesdays-Legs 45mins (plus mile run)
wed-run 1.5, bike 3 miles, ab workout
thursdays-biceps 45mins (run 1.5, bile 3 miles)
fridays-chest and tricep-45mins
In addition to my meals, i take in a protein shake in the mornings, and post workout. I can definitely tell a difference over the past 3 months. My goal was to just get leaner.. and i believe i am. "Started 5'6" 167, now im 153lbs"
Here is the question.. I would like to see more difference in biceps and chest. But in afraid to mix in more on other days because i dont want to injure myself. I was doing back lifts also buy i quit because any pulling motion really really hurts my rotator. As long as im not pulling any rows or doing barbell my shoulder doesnt bother me. So should I stick to what im doing? Or can i add a couple bicep/chest exercises in on other days than the ones listed to get more results there and not risk injury from recovery time?
Mondays- Shoulders 45mins (run 1.5miles, bike 3miles)
Tuesdays-Legs 45mins (plus mile run)
wed-run 1.5, bike 3 miles, ab workout
thursdays-biceps 45mins (run 1.5, bile 3 miles)
fridays-chest and tricep-45mins
In addition to my meals, i take in a protein shake in the mornings, and post workout. I can definitely tell a difference over the past 3 months. My goal was to just get leaner.. and i believe i am. "Started 5'6" 167, now im 153lbs"
Here is the question.. I would like to see more difference in biceps and chest. But in afraid to mix in more on other days because i dont want to injure myself. I was doing back lifts also buy i quit because any pulling motion really really hurts my rotator. As long as im not pulling any rows or doing barbell my shoulder doesnt bother me. So should I stick to what im doing? Or can i add a couple bicep/chest exercises in on other days than the ones listed to get more results there and not risk injury from recovery time?
18
Posted on 3/24/15 at 1:08 pm to oleyeller
What are you cleaning your food with?
Posted on 3/24/15 at 1:09 pm to oleyeller
someone who knows a frick ton more than me will surely chime in, but I'm pretty sure that a full day of just shoulders a day of just biceps isn't really the way to go.
Posted on 3/24/15 at 1:09 pm to rocket31
quote:
What are you cleaning your food with?
Posted on 3/24/15 at 1:10 pm to WG_Dawg
quote:
someone who knows a frick ton more than me will surely chime in, but I'm pretty sure that a full day of just shoulders a day of just biceps isn't really the way to go.
im all ears
Posted on 3/24/15 at 1:12 pm to oleyeller
quote:
thursdays-biceps 45mins
quote:
I would like to see more difference in biceps
wouldn't have guessed.
Posted on 3/24/15 at 1:13 pm to oleyeller
im interested in what kind of leg workout you do to be able to run a mile afterwards. I have a hard time with steps after my leg workouts.
Posted on 3/24/15 at 1:14 pm to oleyeller
maybe spend one day for chest and combine bi's and tri's on the other day?
Posted on 3/24/15 at 1:14 pm to oleyeller
Watch that clean eating. I've heard too much of it can turn you gay. Then you won't have anywhere to go on Sundays.
Posted on 3/24/15 at 1:14 pm to xLxSxUxFxAxNx
quote:
OT workout crew assemble!!! Need suggestions on daily routines
quote:
thursdays-biceps 45mins
quote:
I would like to see more difference in biceps
wouldn't have guessed.
quote:
quote:
thursdays-biceps 45mins
quote:
I would like to see more difference in biceps
wouldn't have guessed.
well thanks
Posted on 3/24/15 at 1:14 pm to oleyeller
You need to consolidate shoulders biceps and triceps all into one day. 2-3 exercises for each body part and vary the number of sets and reps
Posted on 3/24/15 at 1:15 pm to oleyeller
From the VEERRRRRRRYYYY limited knowledge I have, you're doing a disservice by just isolating one muscle group, especially biceps and shoulders. You'll see more gains and more fat loss by incorporating multiple groups in one workout. Back/Biceps and Chest/Shoulders for instance.
Posted on 3/24/15 at 1:16 pm to wryder1
quote:
im interested in what kind of leg workout you do to be able to run a mile afterwards. I have a hard time with steps after my leg workouts.
350lbs leg press 4x12
150lb seated calf raises 3x12
200lb staning calf raises 3x12
160lb leg extensions 4x12
100lb hamstring cufls 3x12
Posted on 3/24/15 at 1:17 pm to oleyeller
Have someone measure your chest and bi's today once a week for 8 weeks while still doing your same routine and diet.
Any nonsignificant difference then start something new.
If you're that inpatient then time to start incorporating super sets, drop sets, negatives, time under tension etc.
Any nonsignificant difference then start something new.
If you're that inpatient then time to start incorporating super sets, drop sets, negatives, time under tension etc.
Posted on 3/24/15 at 1:18 pm to WG_Dawg
quote:
From the VEERRRRRRRYYYY limited knowledge I have, you're doing a disservice by just isolating one muscle group, especially biceps and shoulders. You'll see more gains and more fat loss by incorporating multiple groups in one workout. Back/Biceps and Chest/Shoulders for instance.
see i was doing
back/bicep thur
chest/tricep friday
but with my shoulder i couldnt do any of the back stuff so i just started doing more bicep exercises instead on thur
Posted on 3/24/15 at 1:18 pm to WG_Dawg
quote:
someone who knows a frick ton more than me will surely chime in, but I'm pretty sure that a full day of just shoulders a day of just biceps isn't really the way to go.
This. Work full body. Or split upper/lower body. Or at most split legs, chest/shoulders, back/biceps. Honestly, that's a lot of training, with the running. Anything more than about an hour a day is overdoing it over the long term.
Posted on 3/24/15 at 1:18 pm to oleyeller
quote:
350lbs leg press 4x12
150lb seated calf raises 3x12
200lb staning calf raises 3x12
160lb leg extensions 4x12
100lb hamstring cufls 3x12
Use less machines.
Posted on 3/24/15 at 1:19 pm to lsucoonass
quote:
Have someone measure your chest and bi's today once a week for 8 weeks while still doing your same routine and diet.
Any nonsignificant difference then start something new.
If you're that inpatient then time to start incorporating super sets, drop sets, negatives, time under tension etc.
thanks, like i said i can definitely tell difference. My biceps are more cut, and chest more defined. I was just wondering could i do more without injury risk and get any better results
Posted on 3/24/15 at 1:19 pm to oleyeller
Congrats on the progress... 
You could use some changing around, but listen to your body. Don't further injure that shoulder
You could use some changing around, but listen to your body. Don't further injure that shoulder
Posted on 3/24/15 at 1:21 pm to oleyeller
quote:
but with my shoulder i couldnt do any of the back stuff so i just started doing more bicep exercises instead on thur
Have you had a doc diagnose your shoulder pain?
Normally (from my knowledge), things like rows (pulling) don't bother your rotator cuff. Things like presses and things out in front and above your shoulders would.
At least that is from my experiences and readings.
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