General Workout Routines and Questions

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For the first time in a long time, I've manage to put some serious soreness in my biceps.

I'm sore after every workout, but my biceps tend to be less sore than any other muscle group. Except today.

Yesteday I did one exercise for Bicep, one for Tricep. Incline Dumbell curl, and tricep pressdown.

It went like this.
Dumbell Incline curl.
15lbs x 50 reps
25lbs x 25 reps
35lbs x 15 reps
45lbs x 6 reps
50lbs x 4 reps.

Then right into pressdown.
25lbs x 50 reps
40lbs x 25 reps
55lbs x 15 reps
70lbs x 6 reps
85lbs x 4 reps.

Each set totalled out to 100 reps.

Tomorrow, I'm into Quad/Glute and it looks like I'll repeat the process. 5 sets, 100 rep total. Two exercises.
I'm thinking Leg Extensions and Short/Deep Hack Squats.
 
Pako,
I never ended up having surgery for my back. I just took it easy for 3 months and did absolutely nothing. Sat on my butt and it just healed. I do however have to watch staying bent over. If I stay bent over doing something it really takes a toll on my back very quick. But I would say I have healed 99%.

I am glad to hear you are on your way to a full recovery too.

Now onto some more great news!! Not only did I reach my first deadlift goal last week with 200# x 7. I also hit my first hack squat goal last week of 200# And to top that off I did 205 and did it 4 times!!!

5/14/10
Hack Squat
185 x 10
195 x 8
200 x 4
205 x 4

What a heck of a week!! Military press workout with 100# , deadlift workout with 200#, and then topped it off with hack squat 205#. What a huge week of accomplishments!!! :)
 
Holy crap hit 2 more new goals this week. Getting much stronger!

Tuesday 5/18/10
Bench I finished my last set working out with 160lbs.
Dumbell tricep extensions I was using 70lbs!!!!

Wednesday 5/19/10
Deadlifts on my last 2 sets with 225lbs and did it 4 times each set!!!!! :dopey:

I feel like I have been hit by a truck today and this was supposed to be our week to take it easy. :lol:
 
Saturday was Legs, Sunday and Monday (tonight) are off nights.

I'm still hurting from Saturday as it is.

Legs were simple exercises, 30 minutes and my legs were junk.

Started with a 10 minute warm-up on the recumbant bike.
Leg Extensions. 50 to 4.
40lbs x 50 reps
85lbs x 25 reps
135lbs x 15 reps
175lbs x 6 reps
205lbs x 4 reps

Then, Hack Squat Rack.
135lbs x 10 reps
135lbs x 10 reps
135lbs x 10 reps
Each reps was really deep. Butt to Ankles, deep.

30 minutes, done and out.

Tomorrow is Chest, Wed = Back, Thursday = Shoulders, Friday = arms, Saturday = Legs.
 
I hit 2 new PR (personal records) on Friday. It was shoulder and leg day. I started with 105lb military press and did it 8 times my first set and finished with 105 x 4 on my last set. Also increased my lateral raise to 15lb dumbells.
Then after that went to hack squats and did 225 x 5 times on my last set. Finished with leg curls on the bench with 55lbs.

I still weigh 186lbs so I think I am going to increase my calories per day by about 250 and see if I can slowly get myself around 187lbs. The warm weather and outside activities are causing me to burn excessive calories each day. And I am not doing a good job over the weekend of maintaining my calorie intake. I do great during the week for 5 days but sat and sun I slack off of everything a little too much.
 
Well....just about puked yesterday doing legs.

Warmed up with Leg Extensions.
80x20
120x20
160x12
200x10


Smith Squats, as DA would say, Butt to Ankle, or as a Body Builder in the gym calls them, "The Star Fish Kiss". LOL

Warmups at the bar.
135x15
135x15
225x15
225x15
285x10 (getting sick, white in the face)
315x8 (did at regular depth, not as deep, top of quad parallel to the ground)

Hack Squats (not as deep), regular depth. (Still sick feeling)
150x15
240x15
330x12
420x15

One Legged Ham Curls (at this point, I was ready to pass out)
25x20
50x15
75x12

I sat in the locker room for some time getting my composure and energy to get dressed out. I drank my protein shake and felt worse..., but I forced my self to eat and started to feel somewhat normal after I was done eating.

IT WAS AWESOME!!! Legs are trashed! :)

Had a great bench day on Monday, my spotter took me to 365lb on flat bench for 4 reps. That was after two sets of 8 at 315lbs. My goal at 315bls is to have my spotter spot me less and less until I can get at least 3 sets of 6 reps of 315 completely on my own and slowly work up to 3 sets of 10 at 315 before I start going up in weight. We'll see how that strategy works out.
 
So I've been reaping the benefits of adding close-grip chin ups into my routine lately. I've been reading all over the place that they are some of the most effective upper-arm workouts that you can do, and after switching them in for my normal chin-ups a week ago I definitely agree. They have really been ripping my biceps and also moving my chest muscles in ways I haven't felt much in other exercises.

Right now, I'm doing 3 sets of 12 with them. I'm either going to up it to 3 sets of 14 soon or add in a 4th set of 12 with only a short rest between the third and fourth set.


Oh yeah, anybody have any good ideas for setting up a rig to do some inverted crunches on? As of now, I have a chin-up bar but as my doorway that I have it in is pretty low there isn't enough clearance to get my legs above it in order to hang.


Also, I decided to try counting my calories for the day. I've already gotten my workout out of the way and right now I've eaten 800 calories with 58 grams of protein. It's noon here, so I'll be adding to that shortly w/ lunch. I'm trying to put on some mass right now, and eating a lot has been the hardest part for me. Even so, I've put on 8 pounds now since I started getting serious 2 months ago, going from 5'7 and 134 pounds to 142 pounds.
 
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Man, the only thing I can think of is the hang your legs over your chin up bar, suspending upside down.

Not really sure.

On a side note, I think it's awesome to see you guys making gains. It's exciting and helps motivate my own workouts. It can get frustrating if you start to plateau, so take these gains to help continue to motivate your routines. :cheers:
 
Max Powers
So I've been reaping the benefits of adding close-grip chin ups into my routine lately. I've been reading all over the place that they are some of the most effective upper-arm workouts that you can do, and after switching them in for my normal chin-ups a week ago I definitely agree. They have really been ripping my biceps and also moving my chest muscles in ways I haven't felt much in other exercises.

Right now, I'm doing 3 sets of 12 with them. I'm either going to up it to 3 sets of 14 soon or add in a 4th set of 12 with only a short rest between the third and fourth set.


Oh yeah, anybody have any good ideas for setting up a rig to do some inverted crunches on? As of now, I have a chin-up bar but as my doorway that I have it in is pretty low there isn't enough clearance to get my legs above it in order to hang.


Also, I decided to try counting my calories for the day. I've already gotten my workout out of the way and right now I've eaten 800 calories with 58 grams of protein. It's noon here, so I'll be adding to that shortly w/ lunch. I'm trying to put on some mass right now, and eating a lot has been the hardest part for me. Even so, I've put on 8 pounds now since I started getting serious 2 months ago, going from 5'7 and 134 pounds to 142 pounds.
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Congrats on the gains. If you dont have a way to do inverted crunches, how about just holding extra weight on your chest. You could start with a 10# dumbell or 10# weight and work your way up. Doing less situps while holding weight will help bulk you up. If I work abs at all I try not to do any more than 20 situps at a time. If I can do 20 then I add more weight to my chest. Try this and you will want to puke for sure. Good luck sitting back up after 3 or 4 sets of this.
 
I suppose I could try mounting another bar on a doorway with some higher clearance for inverted sit-ups, it sounds like the best bet. I usually do my crunches in the bicycle style going to the opposite site, so it may be tough to add in a weight on my chest, but I could probably work something out that way too. Either way thanks for the suggestions.

What I've been doing for my abs is usually 3 sets of planks with the 3rd set held as long as possible. Along with that, I do 3 sets of 20 bicycle crunches, where I really concentrate on slowly flexing the abs on the way both up and down. I'm usually pretty sore after, but I figure the added weight of my body hanging in an inverted crunch could lead to a really good workout, so I'll probably rig up another bar and give it a shot.
 
There are tons of DIY ab workouts you can do without the need of any special equipment. Try doing a circuit, 3 or 4 different ab workouts, one right after another. As suggested, 20-25 rep sets in between exercise for one circuit set. Do three of those circuit sets and you will be pounded. I usually try to mix up a upper ab, lower ab, and obliques for the three I choose for my circuit.
 
ROAD_DOGG33J
What are good workouts for the obliques? Would a dumbbell side bend be more effective than a non-weighted exercise?
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Side bends are ok, but I get more out of ball twists. If you're at home, I do ball twists with a 12 lb ball. You can do these on the floor, balacing on your butt, with your legs straight, raise this just off of the ground. Holding the ball with both hands, reach over and touch the ball on the ground to the side of you, then over to the other side. 20-25 reps a side is awesome. Use a pillow, basket ball, weighted ball, weight, anything really.



Notice his legs are off the ground in the video.

I don't do the rainbow, I keep the ball closer to me, not above my head. Not sure if what he's doing has much benefit over just a side to side, but you get the idea.

I will add, for additional resistance, hold a light dumbbell in your feet. You will be amazed how much harder it is with a little pink 2lb DB adding additional weight at your ankles. I guess ankle weights would do the same thing.
 
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No more sugary weight gainer for me, I'm going to be using a whey protein, 1 scoop = 25g of protein and 1g of sugar, less calories is the only downside though. My old stuff was like 1000 calories, 60g of protein, 40g of sugar for 4 scoops.

Will this help me put on muscle mass? Or do I need those calories? I have an extremely low body fat, like little or no fat. I don't care about adding weight, I just want to put on muscle.
 
Dazzla
No more sugary weight gainer for me, I'm going to be using a whey protein, 1 scoop = 25g of protein and 1g of sugar, less calories is the only downside though. My old stuff was like 1000 calories, 60g of protein, 40g of sugar for 4 scoops.

Will this help me put on muscle mass? Or do I need those calories? I have an extremely low body fat, like little or no fat. I don't care about adding weight, I just want to put on muscle.
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You might try ground oatmeal in your shake to provide a carb delivery for the protein.
 
Pako
Side bends are ok, but I get more out of ball twists. If you're at home, I do ball twists with a 12 lb ball. You can do these on the floor, balacing on your butt, with your legs straight, raise this just off of the ground. Holding the ball with both hands, reach over and touch the ball on the ground to the side of you, then over to the other side. 20-25 reps a side is awesome. Use a pillow, basket ball, weighted ball, weight, anything really.

I will add, for additional resistance, hold a light dumbbell in your feet. You will be amazed how much harder it is with a little pink 2lb DB adding additional weight at your ankles. I guess ankle weights would do the same thing.
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Thanks, that's a pretty cool exercise. I just got a 10lb weight plate with grips. I'm guessing it doesn't matter whether I use the grip holes or hold it around the edges?

I also have some ankle weights lying around somewhere, so they'll be there when I'm ready for the extra challenge. 👍
 
ROAD_DOGG33J
Thanks, that's a pretty cool exercise. I just got a 10lb weight plate with grips. I'm guessing it doesn't matter whether I use the grip holes or hold it around the edges?

I also have some ankle weights lying around somewhere, so they'll be there when I'm ready for the extra challenge. 👍
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Awesome! Should work out good for ya!

The hardest thing for me was learning to balance. Once I got that under control, it really is an awesome exercise.
 
I've started deadlifts.

Basically, I've avoided them my whole life because I know you can wreck your back if done improperly. I've seen many videos and many people have told me the basic "keep back straight, invert grips, lift" action, but without someone who I know has been doing these successfully for a long period of time, I was hesitant to really give them a serious shot.

Anyway, I've started off light, or what feels like light going by fatigue:

I typically do a 200(lb) x 4 reps set. Usually 4 to 5 sets. They don't feel exceptionally draining, except perhaps on my hands. I can only expect that will improve with time.

Pre/post/during meal(s) is usually a half/half milk+water 600ml mix, with 4 to 5 scoops of weigh protein (27g), with one 20g protein bar before and after (two) workout.

Total protein consumption within ~1hr of workout is about 160 grams.

Any words of advice?

Edit: Jeez, had no idea deadlifts were already such a hot topic! I feel pretty good about those numbers now. :lol:

I guess for physiological background:

Height: 5'9''
Weight: 155 lbs
BMI: probably a teensy bit higher than ideal
 
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Those aren't bad deadlift numbers for someone of your size. (Not talking down to you, I'm shorter and I weigh less). I try to avoid deadlifts personally as I tend to prefer body resistance to huge amounts of weight on anything besides bench presses, but deadlifts are an excellent full body workout. Plus I'm paranoid about back injuries for some reason.

As for shakes, my favorite recipe is 1 serving of the vanilla whey protein (ends up being 33g protein and around 280 calories) mixed with half milk, half orange juice, and 2tbsp of plain yogurt. after the additions it comes out to around 400 calories and around 47g of protein per shake. Plus the milk/orange juice/vanilla combo is delicious. You sound like you get plenty of protein in around your workout, but replacing the water with juice and adding in some yogurt could make them even more effective.
 
Public'sTwin
Total protein consumption within ~1hr of workout is about 160 grams.
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Shouldn't protein consumption be more broken up throughout the day? It's probably not good for your body and most of the protein will be wasted. Plus you are neglecting carbs.
 
I think that includes the time before the workout too. Though I guess if it includes a good chunk of casein protein, it might not be that bad.
 
ROAD_DOGG33J
What else do you eat to get there?
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I typically have a protein bar or two (20g or 40g) throughout the day, at least 1 large boneless/skinless chicken breast (which, by estimating 20% protein for a 200g piece, is good for 40g as well), and I'll sometimes have an iced-coffee vanilla protein shake with about 80g worth mixed into that.

By most accounts, I'm usually hitting between 220-270g; 300 is "just" my goal.
 

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