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OT: Workout Routine Help

Discussion in 'UO Siege Perilous' started by Cruxshadow, Jan 22, 2010.

  1. Cruxshadow

    Cruxshadow Guest

    Have been doin the same routine for a year, and its begining to get kind of stale...

    Anyone have some good routines they dont mind sharing?

    Currently on a 3 day plan with chest day, bis and tris day, and back day, with shoulder,traps and abs as fillers throughout (dont really work legs, have a hurt lower back so they get their workout with low impact training). looking to expand on this and build more str/muscle/bulk aside from toning up (doin cardio, but i dont think i will ever be ripped like Jesus lol).

    Thanks for your input!
     
  2. Mr.StinkyPants

    Mr.StinkyPants Slightly Crazed
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    start lifting joints every morning
     
  3. Kage

    Kage Crazed Zealot
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  4. Speedy Orkit

    Speedy Orkit Grand Inquisitor
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    I do a few different ones...but here are a couple of mine:

    Routine 1: Core Movements, 3 day split. Weight pyramids up as reps go down.

    Day 1:
    Flat DB Bench 12 10 8 6
    Barbell Rows 12 10 8 6
    Standing Barbell Press 12 10 8
    Skullcrushers 12 10 8

    Day 2:
    Incline BB Bench 12 10 8 6
    Deadlift 12 10 8 6
    Arnold Press 12 10 8
    Closegrip Benchpress 12 10 8

    Day 3:
    Flat BB Bench 12 10 8 6
    Weighted Wide Grip Pullups 12 10 8 6
    Seated DB Press 12 10 8
    Weighted Dips 12 10 8

    I take a day off in between workouts. IE Lift M/W/F/S/T/TH etc. On my off days I do plyometrics and sprints.

    Routine 2: Supersets 3 sets, 10 reps.
    Flat BB Bench/Barbell Rows - (Bench, Rows, Rest. Repeat twice more)
    Tricep Extensions/Preacher Curl
    Barbell Shrugs/Arnold Press
    Weighted Lunges/Squats

    Do that 4x a week

    Workout #3: 4 Day Split

    Day 1: Chest/Back
    Flat BB Bench 6 6 6
    Deadlift 6 6 6
    Dumbell flyes 12 12 12
    Chins 12 12 12
    Incline DB Press 6 6 6
    Seated Cable Rows 6 6 6

    Day 2: Bis/Tris
    Preacher Curl 10 10 10
    Closegrip Bench 10 10 10
    Barbell Curl 10 10 10
    Dips 10 10 10
    Hammer Curl 10 10 10
    Kickbacks 10 10 10

    Day 3: Traps/Delts
    BB Shrug 15 15 15
    Seated DB Press 10 10 10
    Upright Rows 10 10 10
    Standing BB Press 10 10 10
    Dumbell Shrugs 15 15 15

    Day 4: Legs
    Squat 6 6 6
    Leg Press 10 10 10
    Hacksquat 10 10 10
    Lunges 10 10 10
    Frontsquats 6 6 6


    Hope this helps.
     
  5. kelmo

    kelmo Old and in the way
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    [YOUTUBE]<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/gNht7OXpErc&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/gNht7OXpErc&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>[/YOUTUBE]
     
  6. Cruxshadow

    Cruxshadow Guest

    thats for this. my current routine sounds alot like your super sets one. i normally do 3x10 of as high a weight as possible for full sets (maybe not completing the full last 10) and incease every couple of work outs. i have dont pyramids in the past, but i couldnt really tell if it was working better or worse than the 'superset' style of 3x10. are pyramids more to tone and lean muscle? i am a big dude and would prefer to stay that way, would like to build bulk, yall think i should stick to the 3x10 method?


    ha, kage, i have the p90x, but i only got a couple days into it because it the time i was living in an efficiency with my wife and dog (ugh, THAT was horrible) ill have to dust off the ol disks and give it a shot again. wish i had a garage fot that routine though, just doesnt seem to be doable in a living room, and there is no dvd player at my gym... hmm, gonna have to figure something out for that.
     
  7. Speedy Orkit

    Speedy Orkit Grand Inquisitor
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    For size/strength gains I like my core movements one. I just hit a PR on bench with it, and I am by no means a large man, but it has given me some good strength gains.
     
  8. Cruxshadow

    Cruxshadow Guest

    hmm, how about this, im gonna list my current routine, and maybe yall can throw out a tweak or two.

    chest day:
    flat bench 3x10
    incline bench 3x10
    butterfly 3x10
    incline bb squeeze (dont know real name, but its kind of like a butterfly and really shreds the center of your chest, get ya some man cleavage haha) 3x10
    (and in between each new exercise i throw in a set of weighted shrugs, weighted side bends, and trap pulls for a totall of 3x10 in each by the end)

    bis and tris:
    bb curls 3x10
    preacher curls 3x10
    tricep pull downs 3x10
    skullcrusher-esq workout 1 or 2 depending on gas lvl
    (and in between each new exercise i throw in a set of weighted shrugs, weighted side bends, and trap pulls for a totall of 3x10 in each by the end)

    back day:
    wide grip lat pulldowns 3x10
    close grip pulldowns 3x10
    seated rows 3x10
    (and in between each new exercise i throw in a set of lat/tri pushdowns (dunno real name) and about 50-75ish crunches)

    lately i have been finishing these days off with a 20-30 minute high resistance run on the elyptical.

    so, and tips? tweaks? flaws? suggestions?
     
  9. Speedy Orkit

    Speedy Orkit Grand Inquisitor
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    I am not a big fan of many cable movements. Only thing I really see is you're missing DL and squat.
     
  10. TheScoundrelRico

    TheScoundrelRico Stratics Legend
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    The Bill Starr Power Routine

    Monday – Heavy Day
    Squat – 5 sets of 5
    Bench – 5 sets of 5
    Powerclean – 5 sets of 5
    Weighted hyperextensions - 2 sets
    Weighted sit-ups - 4 sets

    On Monday, the weight for each lift is increased on each set of 5, from a light warm-up to an all out set of 5. For squats, something like 135x5, 185x5, 225x5, 275x5, 315x5. The weight should be increased evenly from your first to last set. If you are working up to bigger weights, say above 500, you can add a sixth set of 5 just to avoid making large jumps between sets. Your fifth set equals the triple from the previous Friday's workout

    Wednesday – Light Day
    Squat – 4 sets of 5
    Incline Bench – 4 sets of 5
    High Pulls or Deadlifts– 4 sets of 5
    Sit-ups - 3 sets

    On light day, Squat the first 3 sets of 5 just as you did on Monday, and then do a fourth set of 5 with the weight used on the third set. An extra fifth set at this same weight can be added. Incline bench is done using the same scheme, working up to 2-3 sets of 5, but with about 70-80% of the weight flat bench, to accommodate the leverage difference of the incline. High Pulls are done by feel, but usually pretty heavy.

    Friday - Medium
    Squat – 4 sets of 5, 1 triple, 1 set of 8
    Bench – 4 sets of 5, 1 triple, 1 set of 8
    Powercleans – 4 sets of 5, 1 triple
    Weighted Dips - 3 sets of 5-8
    Triceps and Biceps - 3 sets of 8 each

    On Friday, the first four sets are the same as they were on Monday. The fifth set, done for three reps, should be a jump of about 2.5% over what you did for your fifth set on Monday. As you become more experienced with the system, you can experiment with the weight you use on this triple. This should NOT be a PR triple attempt every week. In fact, the goal is to come back the following Monday and get the same weight for 5 reps that you got for 3 reps the Friday before. To avoid missing reps, pick weights carefully. Take it easy the first few weeks, and don’t over do it. In fact if you've tested/already know your 5 rep maxes you shouldn't be using that weight until the 4th week. After the big triple, drop back to the weight you used for your 3rd set and try to get eight reps.

    Best routine I have found by far. I got my squat and deadlift up to 550 and my bench up to 405 using this routine. After you do this for 9 weeks, reset and start over. The great thing about it is you know exactly what you are going to do before you walk into the gym, including exercises and weights...la
     
  11. TheScoundrelRico

    TheScoundrelRico Stratics Legend
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    Arm day is a waste of time. Squat 3 times a week, deadlift once a week and your arms will grow. To cement this in, how many 500+ lb squaters have you seen with small arms?...la
     
  12. Speedy Orkit

    Speedy Orkit Grand Inquisitor
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    That is kind of how I feel. Which is why I now use the compound lift routine, has given me the best gains. Although I do see importance in triceps.
     
  13. TheScoundrelRico

    TheScoundrelRico Stratics Legend
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    I'd say doing bench twice a week, incline bench once a week and then 3 sets of tricep extensions will keep the tris pretty strong. :) ...la
     
  14. TheScoundrelRico

    TheScoundrelRico Stratics Legend
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    On a side note: The Bill Starr routine is the one workout that has gotten me the closest to actual CNS shut down. Around week four, your body is going to be screaming "STOP IT!!!"...la
     
  15. Speedy Orkit

    Speedy Orkit Grand Inquisitor
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    I did some super set routine that is big with soldiers in Iraq and it was awful. Your forearms felt like you couldn't grip the door handle to leave the gym when you were done. I weight lift for strength and explosiveness mostly though, so I quit that and went back to lots of plyos/pushups etc.
     
  16. Cruxshadow

    Cruxshadow Guest

    my issue with squat, DL, and clean is a super sensitive lower back, i have a couple herniated discs that freak me out lol. 2 car accidents and doing decline sit ups when the ship took a roll, these bad boys are just lookin for an excuse to go nuts again. it has been awhile since i last aggrivated this injury, maybe its time to take some baby steps back into the kiddie pool lol.
     
  17. Cruxshadow

    Cruxshadow Guest

    daaaaaaaaaaaaaaaaammmnnn. thats where i'd like to be haha. i have only been big into lifting for the past year or two, but i feel the gains have been payin off. i used to have a horrible, embarrassing bench, but atm ive gotten it up to 275ish, definitely up alot since i started out.
     
  18. Cruxshadow

    Cruxshadow Guest

    lol, when i was at my A school in San Diego, i started working out with my buddy who was heading to BUDS next. he had this hour long, nothing but abs routine that made me want to punch him in the face... no fun.
     
  19. Hugibear

    Hugibear Guest

    Hugibear Happy Hour Routine
    Day 1 Thursday
    6-10 beers (no light beers they are for *******)
    4-6 shots (screaming nazis yager and rumble)
    8-10 cigerattes
    6-8 cheesy pick up lines

    Day 2 Friday
    6-10 bourbon and gingers (vodka is for ***s and ladies)
    5 regular ginger ales
    8-10 cigerattes
    3-6 cheesy pick lines

    Day 3 Sat Every hero needs a break
    10 bottles of water
    no smokes
    12-15 cheesy pick lines (be sure to mention you arent drinking becuase you are the designated driver-chicks fall for the responsible guy)
    8-10 shots of anything (not drinking that never works)

    Day 4 Sunday
    8-10 beers
    1 big screen tv
    1 bag of chips (middleworths bbq)
    12 cuts pizza

    Day 5 monday
    Day off

    Day 6 tuesday
    Day off

    Day 7Wednesday
    8-10 beers
    24+ wings (gotta be hot)
    6 lg napkins (dont want to look like a slob, slobs dont get laid)
    Non stop hitting on the hot waitress, some day all those lines will pay off. Remember this rare bread of poonani takes alot of work.

    This routine worked well for me thru most of the last 10 years. I look and feel great (and usually so does she)
     
  20. Cruxshadow

    Cruxshadow Guest

    lol, that was awesome. although, i think the last (part) might be debatable lol
     
  21. TheScoundrelRico

    TheScoundrelRico Stratics Legend
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    Start with lower weights and build up. The biggest thing with those movements is form. If you get your form down, the muscles will work to support your spine. The place where people mess up is by increasing the weight too soon and then end up hurting themselves...la
     
  22. TheScoundrelRico

    TheScoundrelRico Stratics Legend
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    Just make sure you use good form. (elbows tucked, not flared) I messed up my rotator cuff doing work outside of the gym and have had major issues with it for over a year now. My bench dropped down to about 275 and now back up to over 315, but every time I bench, my shoulder starts screaming. I am afraid I tore it and surgery will be the only way to make the pain go away. So for now, I lift the lower weights and take a ****load of pain killers, lol...la
     
  23. Cruxshadow

    Cruxshadow Guest

    when i first started doin bench, i was just using dumbells while on the ship, but this last year or so i have actually been using a circuit machine (i normally hate these, but this one is actually comfortable) and it has really helped me develope a good tucked elbow form. i have been using the circuit machine because of how quick it is to set up, but i think soon i am going to start using the free weights for bench again, see if the form carries over. that sucks to hear about your shoulder, i was starting to have pain in my shoulder doing bent rows, but i dropped the weight back down for a bit and eventually moved on to a different exercise. hopefully you wont need surgery, recovery is a long road, and painkillers are fun, but always made my muscles weak and easier to strain when i started back up
     
  24. Mook Chessy

    Mook Chessy Certifiable
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    Find a way to get your legs in to your workout. I laugh at all the young studs at my gym looking like golf tees!!

    I'm an old man now (44) just do Cardio and light weights 4 days a week but back in the day before Rugby wrecked my knees I was known to bench 400+ and Squat 600+

    Nothing better then the feeling you get leaving the gym

    Except maybe putting a map of Hawaii on some chicks back!
     
  25. Mitzlplik_SP

    Mitzlplik_SP Guest

    This works great,I can attest to that. My gaming skills are doubled when combined with this workout!



    [YOUTUBE]<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/QcxN320kS7Q&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/QcxN320kS7Q&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>[/YOUTUBE]

    :D
     
  26. Cruxshadow

    Cruxshadow Guest

    in lieu of weight training for my legs, i normally run on the elyptical on level 18-20 for a long time. helps me shed a bit o weight and the resistance helps keep my legs big and strong, instead of getting skinny like a marathon runner lol.

    haha, totally got that, very funny mental image haha
     
  27. Freelsy

    Freelsy Babbling Loonie
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    Your missing the most important part to any workout plan!

    Your workout begins and ends in the kitchen!!! You don't want to look like a stocky big dude. You want to look like a cut, lean, mean, killing machine! Your gonna have to lose the fat around your muscle. That means, eating healthy and doing some sort of cardio. A very easy workout to drop fat is by walking at a speed of 3-4 on a treadmill at an incline between 10-15. This tricks your body into thinking your not working out very hard (heartbeat between 125-140, depending on your weight.) So by your body not believing it's working out super hard it burns your reserves and fat reserves.


    Works for me :)
     
  28. insanepete

    insanepete Guest

    Canadian Version of Hugis and Stinkypants combined health regime

    Monday lift joints until house smells good, bacon, beer, poutine (can be substituted for pizza)

    Tuesday repeat add more beer tolerance might be going up, eat more poutine extra cheese

    Wed umm pack bowls or something more poutine and pizza also whopper Wednesday for bulking up, mmm munchies

    Thursday hmm what the hell I better pack my vaporizer I forgot what I was doing oh yea eat and lift 24 packs of beer you'll be ripped one way or another

    Friday what the hell was I supposed to do today?

    Saturday walk dog lift joints......

    Monday again what the hell happened on Sunday?

    Ive been doing this routine for at least a decade as well and as long as I keep lifting joints first thing in the morning I feel the same as I did when I got out of highschool :D
     
  29. Rykus

    Rykus Guest

    I agree. I'm no body builder, and just want to be in good shape. P90X has done wonders for this almost 40-year old...
     
  30. Calibretto

    Calibretto Guest

    Biceps are the most overtrained body part IMO. I agree with Rico, my arms grew the most doing HEAVY compound lifts. Leave the curls and tri kickbacks to the guys who are already huge, and need to refine muscle not build it.
     
  31. Calibretto

    Calibretto Guest




    RIPPETOE
     
  32. Calibretto

    Calibretto Guest





    Agreed. 90% of is diet. Not growing anymore? The answer is simple. EAT MORE! You grow on off days not in the gym.
     
  33. Cruxshadow

    Cruxshadow Guest

    welp, finally found a good fit for a new place to take BJJ classes. its a nice small group, about 10, and the place is about a mile from my house. just had a hell of a time finding a Gi though. Apparently you cant buy one anywhere in Austin so i had to order it online, but since it is the first one I am buying, it had no idea about the sizing. I talked to some of the guys at my new class, but they were all shorter and/or skinnier than me, so i just had to kind of guestimate from there. Ended up ordering an A7 Kikskin, lookin forward to tryin it on haha. I have heard good reviews about Kikskin, anyone else have good/bad input on it? Lookin forward to gettin these classes goin, even though ill be gettin my ass kicked for the next couple months haha
     
  34. Speedy Orkit

    Speedy Orkit Grand Inquisitor
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    Everyone I know uses Atama, they are HEAVY though. Makes collar chokes very easy.