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New Routine

retrofish Posts: 118 Joined: 2005/06/20	2007/06/06, 07:39 PM I'll be doing this for the next 12 weeks. It gor recommended to me recently, and I was looking for something different anyway so I'm giving it a shot. Monday Bench warmup, 165x3x10 Dips 3x10 Military press 9x85, 10x75, 9x75 - This kind of sucked, my triceps were toast Tuesday Squats warmup, 185x3x10 Deads 225x3x10 Wednesday Lat pulldowns 1 set warm up Assissted pullups (weight = assisstance) 70x10 80x10 90x8 - I am already horrible at these, and doing them the day after deadlifting was definitely a blow to the ego. Bent over rows 115x3x10 Thursday Dumbell Incline 55x3x10 Dips 2x10 Db shoulder 40x10, 35x10 Friday I was supposed to work out but I tweaked something in my upper back so I took the day off Monday Bench warmup, 175x2x8 175x6 Dips 3x8 Military Press 95x8, 95x7 85x8 Tuesday Squats warmup, 195x3x10 Deads 245x3x10 Overall I'm enjoying the new routine, and I feel much better after the workouts now that I'm in the second week. I am thinking of moving the dips to the end on the pressing days, because I feel that is holding me back a lot with the military press.
ecle5c Posts: 1,312 Joined: 2003/07/10	2007/06/07, 08:51 AM Is this basically a shortened version of your previous workouts done twice per week? I think that can have positive results over a 12 week period, it is definitely something different and maybe the frequency will help for if/when you go back to once per week training.
Pemdas Posts: 973 Joined: 2004/07/22	2007/06/07, 09:15 AM Why are you doing sets of 10.
retrofish Posts: 118 Joined: 2005/06/20	2007/06/07, 10:37 AM It is recommended more of a mass building routine. The workout on last tuesday should read sets of eight though. The reason I am doing higher reps, aside from the fact that that is what the program is, is that I usually do lower reps and only work out 3-4 days a week. I figured five days a week, higher reps, would definitely be a change of pace if nothing else.
Pemdas Posts: 973 Joined: 2004/07/22	2007/06/07, 02:08 PM ============ Quoting from retrofish: It is recommended more of a mass building routine. The workout on last tuesday should read sets of eight though. The reason I am doing higher reps, aside from the fact that that is what the program is, is that I usually do lower reps and only work out 3-4 days a week. I figured five days a week, higher reps, would definitely be a change of pace if nothing else. ============= Ok. What were you going to do on Friday. I suspect it was going to be an upper back day. That's 4 upper body days and 1 leg day. That doesn't really make sense especially if want mass. The legs are a good portion of your whole body. -------------- Light bulb shaped people are easy to push over!
retrofish Posts: 118 Joined: 2005/06/20	2007/06/07, 03:53 PM Not really. On Friday I do front squats, SDL's, and some rows. I just didn't end up going all the way to the gym to do some front squats. I played basketball instead.
retrofish Posts: 118 Joined: 2005/06/20	2007/06/07, 11:52 PM Wednesday Warmup with lat pulldowns Assissted pullups 90x3x8 (man I suck at these) Bent over rows 135x3x8 Thursday DB incline 60x3x8 Seated DB overheads 45x2x8 Dips 2x8
retrofish Posts: 118 Joined: 2005/06/20	2007/06/11, 10:58 PM Friday DB SDL's 80x8, 90x2x8 - Never done these before, I'm barely flexible enough to do them Front squat 95x8 115x8 - Never done these either, I think when I get used to them the weight will go up relatively quickly. Seated Rows- 140x8, 180x2x8 Monday Bench warmup, 185x2x5, 195x5 Dips add weight 10x5, 20x5, 30x5 Military press 105x3x5
retrofish Posts: 118 Joined: 2005/06/20	2007/06/13, 04:52 PM Tuesday Could barely walk on my knee due to a basketball injury. Wed Lat pull downs 1 set warmup Assissted pullups 3x70x5 I realized that these are basically wide grip on the machine they have, does that make them significantly harder? Bent over rows 165x3x5
Pemdas Posts: 973 Joined: 2004/07/22	2007/06/13, 05:26 PM harder than what?
ecle5c Posts: 1,312 Joined: 2003/07/10	2007/06/14, 08:44 AM I think that wide grip pull-ups are harder because you tend to use less bicep and more back compared to a closer grip. Make sure to really focus on your lats when doing pull ups and try not to pull as much with your biceps.
retrofish Posts: 118 Joined: 2005/06/20	2007/06/14, 10:58 PM Sorry kind of spaced out on that one. What I meant is that they are effectively thickbar pullups. Would that make the actually pullup harder or just work grip slightly in addition to upper back? Thursday Db inclines warmup 70x5 70x4 65x5 Db seated overhead 45x3x5 Dips add 30 lbs 3x5
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/06/16, 04:11 PM Wide grip is tougher not because of muscle recruitment (your back is much stronger than your biceps) but because of leverage. Getting over the bar (last 3 inches) is much tougher wide grip, especially for big guys because it requires a large degree of scapular retraction. -------------- Mortal by birth. Strongman by the grace of god. Blood Guts Sweat Chalk
retrofish Posts: 118 Joined: 2005/06/20	2007/06/20, 12:11 AM Friday DB SDl's 100x3x5 Front squat 115x5 135x5 155x5, starting to get the hang of these Monday Bench warm up, 175x10, 175x10, 175x8, couldn't quite make it Dips add 10 lbs 3x10 Military press 95x10 85x10 85x7 Tuesday Squats 205x3x10 Deadlifts 245x3x10