Your thoughts

[Blane]

Hi All:

Did something today for the first time.

Did shoulders on the same day as chest and tries.

New routine follows(listed the working sets only):

Day 1: Squats 5 working sets of 8 reps(i deleted the leg sled). 3 sets just breaking, 2 sets all the way down. Calvs, 3 sets of 15 reps

Day 2: off

Day 3: Chest/Shoulders/Tries: 3 sets 8 reps flat bench, 3 sets 8 reps standing barbell press, 5 sets 8 reps pararell bar dips, 3 sets 8 reps Tricept kickbacks.

Day 4: off

Day 5: Back, Hams and Bi's: Dead lift 3 sets 8 reps. Stiff leg deads 3 sets 8 reps. Standing barbell curls 3 sets 8 reps. Hammer curls 3 sets 8 reps.

Day 6: off

Day 7: off

Iv moved away form incline bench, cable work for shoulders and moved shoulders to chest day.

It felt great........

You opinions?

 

[captainahole]

I always do chest and shoulders together. I rotate them back and forth to ensure even building. I put 5 sets of tries at the end of the routine just to finish them off. I train arms on their own day.

 

[ExtraMile]

Just wondering, but whats with all the curls? Your diong more curls than squats!?

 

[Blane]

Just wondering, but whats with all the curls? Your diong more curls than squats!?

It looks that way.

What is your detailed suggestion?

Am i stuck in the too much curling thing?

 

[SaiBoT]

It looks that way.

What is your detailed suggestion?

Am i stuck in the too much curling thing?

No blane you are doing good. 5 sets of squats it's great! The 6 sets of curls won't harm you. You are good to go.

 

[Blane]

No blane you are doing good. 5 sets of squats it's great! The 6 sets of curls won't harm you. You are good to go.

TY

Cool. im injury free and growing.

i started back again in march of 08..

Started squatting, benching and pulling 135lbs for 3 sets of 5 reps. I weighed 245 lbs.

Im down to 215 lbs body weight.

Currently squatting 245lbs full debth 3 sets of 8(next squat wokout gong to 5 sets, but the additional 2 will be lighter weight going as deep as possible), pulling 305lbs 3 sets 8 reps(full stop ). Benching 245-250 3 sets of 8 reps.

Im starting to see muscle seperation. my goal is to continue adding poundage to all three lifts and get my body weight down to 180-185 lbs. Depends on how i feel and look.

im tired of being fat. lol im 41 and looked in the mirror back in march....i had man boobs!!

 

[SouthernLord]

TY

Cool. im injury free and growing.

i started back again in march of 08..

Started squatting, benching and pulling 135lbs for 3 sets of 5 reps. I weighed 245 lbs.

Im down to 215 lbs body weight.

Currently squatting 245lbs full debth 3 sets of 8(next squat wokout gong to 5 sets, but the additional 2 will be lighter weight going as deep as possible), pulling 305lbs 3 sets 8 reps(full stop ). Benching 245-250 3 sets of 8 reps.

Im starting to see muscle seperation. my goal is to continue adding poundage to all three lifts and get my body weight down to 180-185 lbs. Depends on how i feel and look.

im tired of being fat. lol im 41 and looked in the mirror back in march....i had man boobs!!

Good Job!!!

That is great progress in such a short time.

Why no horizontal and vertical pulling on your back day? I would at least try and fit in some BB rows. Pendlay rows preferably.

 

[Blane]

Good Job!!!

That is great progress in such a short time.

Why no horizontal and vertical pulling on your back day? I would at least try and fit in some BB rows. Pendlay rows preferably.

Pendlay. ill look them up.. i tried the bent over rows. i dont feel anything from them. maybe its a form issue. ill revisit next cycle.

 

[SaiBoT]

TY

Cool. im injury free and growing.

i started back again in march of 08..

Started squatting, benching and pulling 135lbs for 3 sets of 5 reps. I weighed 245 lbs.

Im down to 215 lbs body weight.

Currently squatting 245lbs full debth 3 sets of 8(next squat wokout gong to 5 sets, but the additional 2 will be lighter weight going as deep as possible), pulling 305lbs 3 sets 8 reps(full stop ). Benching 245-250 3 sets of 8 reps.

Im starting to see muscle seperation. my goal is to continue adding poundage to all three lifts and get my body weight down to 180-185 lbs. Depends on how i feel and look.

im tired of being fat. lol im 41 and looked in the mirror back in march....i had man boobs!!

Good stuff bro, workouts are supposed to be "enjoyable" and make you progress, by your words I think you are doing both : Southernlord suggestion is great, check it out.

 

[timtim]

back and hams together? thats 2 huge muscle groups on the same day. i would pair them with smaller muscles or do individually. you are only training 3 days a week. you could get a better split and give the muscles the attention they need with 1 more day a week.

 

[Blane]

back and hams together? thats 2 huge muscle groups on the same day. i would pair them with smaller muscles or do individually. you are only training 3 days a week. you could get a better split and give the muscles the attention they need with 1 more day a week.

I just moved away from a four day a week routine.

It was too much.

 

[DaveTSI]

My comments in red

Hi All:

Did something today for the first time.

Did shoulders on the same day as chest and tries.

New routine follows(listed the working sets only):

Day 1: Squats 5 working sets of 8 reps(i deleted the leg sled). 3 sets just breaking, 2 sets all the way down. Calvs, 3 sets of 15 reps
You have the right idea, just squat! If it was me id be doing 5x5 or 3x5, id go for more weight over more reps

Day 2: off

Day 3: Chest/Shoulders/Tries: 3 sets 8 reps flat bench, 3 sets 8 reps standing barbell press, 5 sets 8 reps pararell bar dips, 3 sets 8 reps Tricept kickbacks.
5 sets of dips is too much, its an assistance exercise. stick to 3x8 for that. Tricep kickbacks are the most useless exercise ever created, try doing some skullcrushers using dumbells instead of a barbell. Best exercise for tris IMO.

Day 4: off

Day 5: Back, Hams and Bi's: Dead lift 3 sets 8 reps. Stiff leg deads 3 sets 8 reps. Standing barbell curls 3 sets 8 reps. Hammer curls 3 sets 8 reps.
Pick either deads or sldl's, i would rotate them every week. Deads should be 5 reps max on working sets, no reason to go higher than that. You need some sort of lat work, after deads or sldl's i would add bent over BB rows and either wide pulldowns or wide grip pullups.

Day 6: off

Day 7: off

Iv moved away form incline bench, cable work for shoulders and moved shoulders to chest day.

It felt great........

You opinions?

If you follow my advice you will have a great workout put together

 

[DaveTSI]

look up my journal and search through it for a video of me doing Pendlay rows bro, those are what you need to be doing on your back day after deads.

 

[DaveTSI]

found the post for you

http://www.elitefitness.com/forum/w...is-powerlifting-log-567175-4.html#post7898415

 

[Blane]

My comments in red



If you follow my advice you will have a great workout put together

Thank you sir. Your advice is much appreciated.

I will follow your advice. Pendley pulls..they look awesum. and my style as well....3 sets dips not 5 sets. ill trash the kickbacks. add 3 sets db skull crushers.

i just finnished 4 months of 5 rep sets. I went to 8 reps(plan to keep the 8 rps for 3 more months.) Then ill go back down to 5 reps.

Thank you.

 

[Blane]

and thank you all for the help.

Since iv started back this year lifting has been such a big part of my life. Im 40 now and i feel im lifting to stay alive.

TY again for taking the time to help.

 

[Chrisco915]

Obviously...........I have no idea what is going on in the world these days. I have not understanding of why people workout this way. One compound exercise for chest? One exercise for quads? One for back? One for calves? I don't get this............what are we trying to do here? 4 days is too many? I am baffled by this whole schedule yet I see people here commending it.

 

[Blane]

found the post for you

http://www.elitefitness.com/forum/w...is-powerlifting-log-567175-4.html#post7898415

Tks Dave. Did the pendley rows today after dl's. WOW..kicked my ass.

Added the db skull crushers last tri day... felt great also.

Tks again