General Workout Routines and Questions

[Der Alta]

Lots of core exercises for sure! I hate trying to get ripped. Something about the 80% nutrition part that seems so hard for me. I definitely like the bulking and lifting heavy a lot more. To be honest, I want to bulk up to about 250lbs before I start trying to loose body fat. Just about 15 more pounds of muscle weight to go. I figure by this fall or winter, I should be ready to start trimming up. This of course means more cardio, which I hate, but will put it into my daily regiment and scale back the lifting a bit. Shorter sets, lighter weight, better eating habits, and more cardio.... YUCK! But it will be good and a healthy start for 2011.

No!
In all seriousness, maybe quicker sets, but certainly not shorter. In the last two months of cutting (where I've gone from 12% to under 8% in that time), I've blasted through a handful of personal records. Don't fall into the "Lighter weight + More reps" theory. Keep those heavy lifts in there. Squat heavy, Curl Heavy, bench heavy use them very often. The Cardio does suck. But it's not as bad as you think it will be. 30 minutes of Treadmill after the weights. Pop the headphones on, hold onto the bar, close your eyes, and let the mind wander off.

As for the Better eating habits, I can attest that Chicken gets old after a month or so. But in reality, its mostly chicken, potato, and broccolli. I eat Almonds every day, and have protein shakes. Mix the Protein with Coffee and you can get some good flavor. In addition, You'll often get to mix in some heavy cheat meals (or "Refeeds" as they are being called). In fact, my trainer often has a few beers with his refeeds. As he gets with in a month of the show, he drops that off though.

I'm leaning right down now for the contest in April. It looks like I'll come in between 3-4% bodyfat, and around 170-5lbs. As my tan darkens, I'll post a few shots.

You both have a while before you hit that stage, so it plan it well. As it is for me, I'm unsure if I'll do a show in October, or next March. Depends on how this one goes.

Love Handles are such a _______ to diet off.

 

[CAMAROBOY69]

I cant wait to see the pics of your progress Der Alta. And yes Pako keep up the heavy weights even when cutting. If you go to light with the weight and too many reps you will burn off the muscle. My friend made that mistake several years ago and lost a ton of muscle.

 

[Bram Turismo]

- Inverted sit-ups (as I like to call them)

One question: Do you aim for a straight back through the whole movement in inverted sit-ups or do you actually round your back at the bottom of the movement? Today people were doing inverted sit-ups, and all of them rounded their backs heavily at the bottom. I was told to never, ever round your back in any exercise involving weights...

Apparently they aren't called this, and I wasn't able to find them at BB.com. It's an exercise where you lean your hips to an altered incline bench where its top rests your hips, you then lower your head and your back and bring it back up. Pretty much like a sit-up, but the other way round to work out your back.


*EDIT* They are called "Hyperextensions"

 

[Der Alta]

A fantastic lower back exercise.

To fully contract the Erector Spinae and the Thoracolumbar Fascia, you will need to bend your back. You will work the lower back muscle through its full range of motion. I like to end my back routines with this exercise. 4 sets of 25 help exhaust the muscle completely.

The same with the Ab muscles. To get a peak contraction, your back will become round. You don't need to come all the way up on a Crunch to get peak contraction. Just remember to blow all the air out of lungs. Makes for a great exercise.

 

[CAMAROBOY69]

Oh yeah I used to always do Hyperextensions for a warmup excercise on deadlift days. Sometimes after. I really need to find a way to do them again to make my back stronger. I plan on buying a bench in the near future and I will be able to do them on the bench at home one way or another.

 

[Bram Turismo]

To fully contract the Erector Spinae and the Thoracolumbar Fascia, you will need to bend your back.

Thing is, those guys bent their bend unnaturally much. In fact, the only time their back was straight was at the top of the movement, which I can hardly understand works at all. It seemed like this way they actually got their weight back up by pushing through the hips on the bench. I've checked up some YouTube videos, I've been over at BB.com and recieved the message to keep the back straight. I got an awesome pump from them so I guess I'm doing them correctly.

 

[Pako]

No!
In all seriousness, maybe quicker sets, but certainly not shorter. In the last two months of cutting (where I've gone from 12% to under 8% in that time), I've blasted through a handful of personal records. Don't fall into the "Lighter weight + More reps" theory. Keep those heavy lifts in there. Squat heavy, Curl Heavy, bench heavy use them very often. The Cardio does suck. But it's not as bad as you think it will be. 30 minutes of Treadmill after the weights. Pop the headphones on, hold onto the bar, close your eyes, and let the mind wander off.

As for the Better eating habits, I can attest that Chicken gets old after a month or so. But in reality, its mostly chicken, potato, and broccolli. I eat Almonds every day, and have protein shakes. Mix the Protein with Coffee and you can get some good flavor. In addition, You'll often get to mix in some heavy cheat meals (or "Refeeds" as they are being called). In fact, my trainer often has a few beers with his refeeds. As he gets with in a month of the show, he drops that off though.

I'm leaning right down now for the contest in April. It looks like I'll come in between 3-4% bodyfat, and around 170-5lbs. As my tan darkens, I'll post a few shots.

You both have a while before you hit that stage, so it plan it well. As it is for me, I'm unsure if I'll do a show in October, or next March. Depends on how this one goes.

Love Handles are such a _______ to diet off.

Stay Heavy for ripping up? I LOVE THAT!!! I won't even question it, I will just do it. I hate doing lighter, burnout sets. I might have to shorten up my lifts just because of the time issue! My weight training is already using up an hour and a half. To me, this seems like a long workout. I need to get that down to 60 minutes to make time for the cardio. I guess that's what I meant by shortening up the sets. Some days I might be on my 5th set before I really feel warm enough to start packing on the weight and seem to remain injury free being good and warmed up before I start pushing my guts out. Most days I work out with 2 other guys which slows things down. One partner would be awesome! I get so much out of forced reps, I would hate to loose that. I'll just have to see how I can work it in.

👍

 

[NLxAROSA]

As for the Better eating habits, I can attest that Chicken gets old after a month or so.

Diets can be boring, but not if you eat anything, like myself. Tuna and Salmon are also great sources of protein, as is horse meat.

Stay Heavy for ripping up?

Can't burn fat without muscle. More muscle = more fat burning.

My weight training is already using up an hour and a half. To me, this seems like a long workout. I need to get that down to 60 minutes to make time for the cardio.

The two partners are definitely slowing you down.

If you're not sure where exactly you are losing time, time the exercises. I usually have between 30-60 seconds betweens sets (depending on muscle group, smaller ones require less recovery time), so, given that a rep should last about 3 seconds (1 contraction, 2 to get back to the starting position) in combination with the amount of sets and reps per set, you can calculate how much time each exercise should last (roughly).

Given the fact that you have two partners to wait for instead of one, makes me suspect you're waiting at least 90-120 seconds between sets.

 

[CAMAROBOY69]

Yup having 3 partners while working out pretty much means a marathon workout. I went through the same thing for a couple months then luckily the weak guy bailed. With 3 people it was just way too much time between sets. Then it was just myself and 1 other friend. That cut down a lot of time and helped keep the burn going.

 

[Pako]

Well, yesterday one of the guys couldn't make it, and it was awesome! Don't get me wrong, I like my partners....but getting the same number of lifts in and cutting a half hour out of the routine has it's benefits for sure. At least when we had four of us, we would rotate partners and split up into two groups. That worked out pretty good and could keep things moving along. We'll see what happens.

 

[CAMAROBOY69]

I have a feeling this 3 person group might happen to me again in 2011. 2 people from work are lifting and I want to lift with them. But thats the problem.... 3 people again. I cant stand being in the gym that long with 3 people. Too much wasted time.
The good news is one guy is a bulker and the other is a runner. Hopefully we can throw the runner aside and do our own bulking. I guess I will see what happens.

On a side note I am very slowly starting to get a routine set up for myself. Last night I figured I would do tricepts and abs. Keep in mind I dont have any at home equipment. Its amazing how well doing Diamond push ups will work your triceps. By the time I do a few sets I am destroyed. Last night I actully did 3 really nice sets. I do them very slow and squeeze the tricepts at the top. I also started doing some crunches last night. Much better for my lower back. The sit ups were too rough on my lower back and the leg lifts werent much better. So the simple crunches were great. I finishe d off the workout by riding the excercise bike for 20 mins. Once I drop about 5lbs I wont do as much cardio.

Tonight I will probably do shoulders and biceps. We only have some light weight right now so it will be mainly a warm up to get back in the routine. Then Friday I will probably do chest and abs again.

After income taxes come back in about a week, I want to get a bench and some weights. Then I can start working a lot more muscles. I thought about mabye getting a set of these. This way I dont have a bunch of dumbells laying around. I havent decided yet. They are about $100.00 for a pair.

 

[ExigeEvan]

I'm still not sure why, but bowflex systems aren't all that popular on bb.com. Then again, that's almost like listening to 4chan...

 

[Bram Turismo]

Anyone got some good chest isolation exercises to recommend?

Today was chest/tricep day, I did flat bench barbell press, DB flyes, rope pushdowns and skullcrushers. I tried doing incline DB presses, but I never felt my chest got worked because my triceps were getting so burned already so early on during the workout. In fact, I'm not really feeling anything in my chest after today, while my triceps are completely wasted. I'd like to re-schedule my chest exercises to really target the chest, and not being so dependant on triceps movement.

 

[CAMAROBOY69]

Anyone got some good chest isolation exercises to recommend?

Today was chest/tricep day, I did flat bench barbell press, DB flyes, rope pushdowns and skullcrushers. I tried doing incline DB presses, but I never felt my chest got worked because my triceps were getting so burned already so early on during the workout. In fact, I'm not really feeling anything in my chest after today, while my triceps are completely wasted. I'd like to re-schedule my chest exercises to really target the chest, and not being so dependant on triceps movement.

DIPS. You could also try some decline and incline bench movements. Also the further out you hold the bar the more it works your chest. You could also mix it up and move the chest exercises first then triceps.

 

[TB]

You could also mix it up and move the chest exercises first then triceps.

Actually, he should move chest before tri's. Work muscles from largest to smallest. The last thing you want is your support muscles to be worn out when you're just getting to working the larger muscles.

In re-reading, if you did them in the order you posted:

I did flat bench barbell press, DB flyes, rope pushdowns and skullcrushers.

you should be pretty good. The only thing I'd personally change is switch the pushdowns and skull crushers. If you fail on a set of pushdown, nothing falls on your head.

Other than that, like CB said, try different angles and hand position on the bar. And if you're not used to dips, it'll feel like someone is trying to rip your sternum apart. Thankfully that feeling typically doesn't last too long...

 

[Der Alta]

Just a small note, that I pushed through a mental block yesterday.

I missed the previous night (Thursday) so in addition to me Morning Cardio, I also did Shoulders & Traps. Small bodypart, easily bombed out.
Seated Prone Laterals Superset with Seated Rear Barbell Rows
20lb dumbells, and 70lb barbell. 5 sets, 10 reps each. Same exercise, 30lb dumbells and 100lb barbell, 5 sets, 6 reps each.

Upright Rows superset with Side Cable Laterals
80lb barbell, 15lbs on the Cable x-over. 5 sets of 10 reps each. Same Exercise, 100lb barbell, 20lbs on the X-over, 5 sets of 8 reps each.

Barbell Shrugs
135 x 15
225 x 12
315 x 8
405 x 5

It was at this point, that I was angry and pumped enough, to decide to push through a Mental Blocking point. I set the power rack in the second peg and loaded the bar up to 5 plates on each side. Totaling 495lbs. The bar sat a few inches below knee level at this point. I grabbed on, grunted and stood up. Twice. I held each for about 5 seconds, just to feel what this amount of weight was like. What a rush.

Next barrier is 405 in a deadlift, or 315 in a Squat, or 225 in a bench.

 

[CAMAROBOY69]

Congrats on pushing past that mental block.

I bought an olympic barbell this weekend and 300# in weights for around $149.00. I was plannig to get the olympic bench this week.... Then I got home and found out our spare bedroom is exactly 7'x7' so thats not going to work. And I really dont want to do it in the basement because sometimes it floods. So that was a couple hours wasted for nothing. How discouraging. There is just no way I will be able to have a barbell in the house at all. So it looks like I will have to end up buying one of those smaller benches that I dont like much. I did buy a smaller dumbell kit that has 40# in weight and 2 dumbells with the screw on ends. So thats better than nothing. Still this entire situation at home is so frustrating. Yesterday was very depressing to say the least.

 

[CAMAROBOY69]

Pushing past the depression on monday about the olympic weights, everything is coming together now.
This week I started our first official workout routine. Most will involve quick intense workouts so that it only lasts an hour. Still using light weight to get the form and routine.

Tuesday - chest and tricep
Wednesday - legs and shoulders
Friday - back and biceps

This will change a little here and there with abs, traps, and other random parts. Followed with running or bike for cardio to end the workouts. I am going to get a bench this weekend for sure and that will allow for a lot more workout moves. I am also planning to get a 6' bar and a curl bar. Then I can use the curl bar for skull crushers and close grip bench press.

 

[Vince_Fiero]

depression

I must say that one of my remedies against depression is a good work-out.
The other remedy, for a Belgian like me, is chocolate. I've overdone the latter in the last years I fear.


I have had to put my training on a hold.

The things I started was mainly walking outside (30' to 2h).
When in the summer house followed by 30' of free weights.

I have not been feeling 100% and with -3°C (that is 23°F) I really did not go for it.
Not happy since this is now for a full week, but I did some chores outside on Saturday and went to bed straight after due to effect of the cold.

 

[Bram Turismo]

I must say that one of my remedies against depression is a good work-out.
The other remedy, for a Belgian like me, is chocolate. I've overdone the latter in the last years I fear.

Even better than a work-out is swimming. Swimming is known as an excellent remedy against stress.

 

[NLxAROSA]

I find a good hard workout with free weights is very good against stress, since you need to clear your mind and focus on the exercise you are doing, thus eliminating all those nasty thoughts for a few moments.

On the training front, I took a week off because of a cold/flu lingering in the background and taking away my energy. Went for a quick workout yesterday and all appeared to be normal again, so I'm going back to full schedule this Friday (unless the Mrs. decides to deliver of course ).

 

[CAMAROBOY69]

Yes swimming really works very well for depression also burns a ton of calories. I dont like to lift at all if I am feeling down.

Last night we worked shoulders and legs. Since we dont have a barbell yet we used dumbells for squats and lunges to work the quads, dumbells for hamstrings, and also used the dumbells for calf raises. My legs are destroyed today. 👍

I dont feel much in my shoulders so I will need to increase the weight for that for sure. After a few other shoulder excersizes we tried Dumbell Rear Lateral raises but I couldnt keep good form with it. I will try something else to work the Posterior Deltoid. I dont like the Dumbell Rear Lateral raises. I have plenty of other things I can do for that muscle. Maybe I will try rear delt Row or laying rear delt row.

I will buy a bench, curl bar, and more weights this weekend even if my income taxes dont come in. Then I should be all set to do a lot more excersizes. Fairly limited with the dumbells so after I get all that I will have plenty to do.

We have today off then Friday will be biceps and back.

 

[Public'sTwin]

Whoever suggested ice-cold coffee mixed with protein is a genius. Kudos to whoever put that one forward (I think Der Alta?).

I've put on ~5 lbs in the past month, while appearing to have lost a little body fat as well. This is the first time my weight has changed in 3 years, despite strength and fitness levels having fluctuated greatly throughout that time.

 

[CAMAROBOY69]

I forgot to add my new goodies to this thread. I finally bought some stuff for my mini weight room. Arout $250.00. Now I have to fit all of this into a little 7' x 7' room Its actualy our old game room that some of you probably saw pics of at one point or another.

This will help a lot to hold me over until I do the big bulk up in January. At that point I will be hitting the gym. Heather has also been working out with me so this is also for her. I might even weld up a dip bar setup for the end of the bench that I can just put into the preacher part.

 

[Public'sTwin]

My 'home gym' consists of an Olympic bar wedged in my doorway for pull-ups, a bench press, and free weight dumbells strewn all over the basement floor. It gets the job done. . . so far.

 

[CAMAROBOY69]

The only major thing I am missing is a squat rack. If I could somehow fit that into my house I would be all set. I still have the basement where I could set stuff up but its such a short ceiling. I think the ceiling in the basement is only 6' high. I wouldnt even be able to squat down there if I wanted to. So I am limited to the 7' x7' room upstairs. It will be ok for now. Plus one of my computer desks has to fit in there too. lol

 

[Bram Turismo]

Replace squats with deadlifts and you're good to go. Squats are fantastic exercises, but I tend to get more out of deadlifts. Plus the fact I feel so much bigger and stronger when performing deadlifts make them one of my favorite exercises.

 

[CAMAROBOY69]

Thats the problem I dont even have room for deadlifts. 7' x 7' is just barely big enough for the bench and a 5' bar. Go to your bench and measure out 7' x 7' and you will see what I am talking about. haha

I got the room cleaned out and the bench set up last night and its a close fit for sure. There is just barely enough room to do everything I want to do. I will just have to save the big stuff like squats and deadlifts for the gym in January. 👍

Tonight is Tuesday (chest and triceps) so we will get to test out the bench and the new curl/tricept bar.

 

[Der Alta]

Whoever suggested ice-cold coffee mixed with protein is a genius. Kudos to whoever put that one forward (I think Der Alta?).

I've put on ~5 lbs in the past month, while appearing to have lost a little body fat as well. This is the first time my weight has changed in 3 years, despite strength and fitness levels having fluctuated greatly throughout that time.

Excellent. IT also makes the flavor a bit better. Although I've mixed it with a few flavors that turned it absolutely disgusting. Rocky Road was one of them. I currently mix it with vanilla. I also have a bottle of Instant Coffee in the fridge, to give it an expresso rush.

Thats the problem I dont even have room for deadlifts. 7' x 7' is just barely big enough for the bench and a 5' bar. Go to your bench and measure out 7' x 7' and you will see what I am talking about. haha

I got the room cleaned out and the bench set up last night and its a close fit for sure. There is just barely enough room to do everything I want to do. I will just have to save the big stuff like squats and deadlifts for the gym in January. 👍

Have you looked into trying Barbell Hack Squats? Due to the imbalance in my body (Legs are larger and out of proportion to my upper body) I have been limiting my leg exercises. Usually squats, and switching between Leg Extensions and Barbell Hack Squats. Both are great for hitting the front of the Quad.

On a seperate note, about two weeks ago, I reached the 7% range on my bodyfat. During my posing class, my trainer asked if there was anything that was bothering me about my condition. I had come to realize that I have freakishly large calves, and big legs overall. I had also come to realize that my chest needed some serious size. My shoulders used to be my weakesst point, but they've grown quite well. I'm in the minority with the problem that had revealed itself during this leaning (or Cuttin) period. My lower body is vastly out of proportion to my upper body. In the reverse that most people find. If my upper body was as big as my lower body, I'd be a serious contender on stage. Right now, I'd be noticed for my leg development, and my lack of upper body size. Which means, I'd be noted and complimented on my legs, but not a competitive physique.

So, I've stepped back from my decision to compete on April 10th. I did learn what I set out to accomplish though. How my body reacts to the diets and the prep, as well as what my body looks like with less bodyfat. I'm still tanning, so I'm hoping to post a few shots when my tan gets darker, in a few weeks.

I'm back to my original decision of competing October 16th, 2010. I've got the whole summer, until late July to pack on some upper body muscle. Depending on how my condition and body fat is at that time, I'll recalculate how much time is required to diet down to 170-175 lbs. This puts me at the top end of the Middle Weight class. 175-185 is the lightheavy weight class.

The ultimate goal is by 40, to be in the Heavyweight class. Which means I'll crossover 3 catergories. Heavyweight, Masters and the Open class. 190lbs @ 3%. That's the shining start guiding me.

 

[CAMAROBOY69]

Hmm thats an interresting idea about the Barbell Hack Squats. I will have to keep those in mind and they would not require a rack. I would probably have to do that in the living room since the "weight" room is way to small. But I will try those for sure sometime on leg day.

Congrats again on your gains Der Alta. 7% is just awesome progress from where you started!! 👍 Sounds like you are really coming along and as you stated you can put more focus on your upper body and a little less on the lower. Like you said usually most people have the opposite problem. At least you acknowledge the areas you need to work on. Thats the most important part. Looking forward to the progress pics.