Back to the basics

[Lord_Suston]

Well after being in a mental rut for a week or so I decided to go back and look at my routine. I've come up with a few Ideas:

1) change rep scheme to 8reps from 5-6 before, feels like forever to get to the eigth one

2) have my spotter only help on reps I start to falter on and not guide the bar at all unless absoluetly neccessary

3) slow down my cadence on pressing motions and work on contracting the whole muscle throughout the motion

4) anyone else got more suggections?????

 

[PolishHammer1977]

EEEEEEEEEEEAAAAAAAAAAAAAATTTTTTTTTTTTTTTTTTT



I like it man.

 

[PolishHammer1977]

I like it. How many days a week?

 

[gymtime]

I think #3 is key. Every once in a while I have to refocus myself on form. This is almost always accompanied by a drop in weight (and ego), but it's worth it.

 

[Thaibox]

4) anyone else got more suggections?????

Yeah, take out a life insurance policy

 

[strider364]

I sometimes change the order of which I do things, just to see how it effects the muscle. I'll sometimes add and subtract depends on how excersise's work for me also, but that a great start to "jump starting" your routine again. Good luck.

 

[Lord_Suston]

Re: Re: Back to the basics

Yeah, take out a life insurance policy

what for?

gymtime: I had to drop the weight a lot it is almost depressing if I wasn't so god damn sore and felt better after my workouts.

Hey Pole I am eating and sleeping more, getting a solid 8-9hours a day. 2days on rest then two days the rest, repeat

In general I am going for two heavy work sets of the same weight for eight reps on each set,. When I am able to do eight reps on both work sets I will increase the weight about 5-10lbs for my next session. So a small increment each week only when I can perform the manditory amount of reps. No huge ego jumps.

 

[Thaibox]

Re: Re: Re: Back to the basics

what for?

Me

 

[louden_swain]

What types of exercises will you use? Sounds like you have got a good plan.

 

[Lord_Suston]

got it broken up like this:

Back/traps; Pull-ups, Bent-over rows, Cleans or deads, Pullover
Dumbell shrugs

Chets/Bis: Incline Barbell, Flat Dumbell, lying Cable flyes
Dumbell curls, Standing curls with Barbell


Shoulders/tris; Barbell military, Lateral raises, reverse flyes
Close-grip bench, seated french press

Legs/calves; Squats, SLDL, superset between ham curls and leg ext then calf raises (standing)

first time doing chest and bis together, basically on each excercise two max intensity sets all else is warmup sets

 

[PolishHammer1977]

Are you boxing too?

 

[Lord_Suston]

also short sprinting sessions after back/traps and delt/tris. I will most likely box on my rest days to help in flexability and active recovery. short intense rounds, probably go to 2minute rounds for five rounds on heavy bag, then 2 rounds on mits and two shadow boxing about 18 minutes total ring time and 9 minutes rest for a whopping total of 27minutes for cardio

 

[Thaibox]

At 2 on 1 off, where did you place the rest days?

first time doing chest and bis together

How do you like doing this? Are you hitting your bis better now that they aren't getting pre-ex by back?

 

[PolishHammer1977]

weighted gloves?

 

[Lord_Suston]

Hammer I am going to be using 14oz-18oz gloves to workout with. Also, I will be shadow boxing with wraps on and doing ring footwork with boots

Thaibox looks like this
D1 back/traps sprint
D2 Chest/bis
D3 rest/box
D4 Delts/tris Sprint
D5 Legs/calves
D6 Box
D7 Repeat or rest depending on how I feel