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jock227
03-22-2002, 03:03 PM
Wanted to post my current routine to make sure I'm hitting everything effectivly for GAINS. Can someone give me feedback?

5'9 155lbs

DAY1 CHEST

Barbell bench press 3 sets 8 reps max
Lever Decline Press 3 sets 8 reps max
Cable Standing Fly 3 sets 8 reps max

BACK

Cable Seated Rows 3 sets 8 reps max
Assisted Chin-ups 3 sets 8 reps max
Lever Seated High Rows 3 sets 8 reps max

DAY 2 OFF
DAY 3 LEGS

Squats on Hammerstrength 3 sets 8 reps max
Hack Squats on Hammerstrength 3 sets 8 reps max
Lever Seated leg Press 3 sets 8 reps max
Lever Lying Leg Curls 3 sets 8 reps max
Calve Raises 3 sets 10 reps max

DAY4 OFF
DAY 5

SHOULDERS
Barbell seated Military Press 3 sets 8 reps max
Lever Lateral Raise 3 sets 8 reps max
TRICEPS

Cable Rope Pushdowns 3 sets 8 reps max
Assisted Dips 3 sets 8 reps max

BICEPS

Preacher Curls 3 sets 8 reps max
Dumbell Hammer curls 3 sets 8 reps max

Maki Riddington
03-22-2002, 07:38 PM
Originally posted by jock227
Wanted to post my current routine to make sure I'm hitting everything effectivly for GAINS. Can someone give me feedback?

5'9 155lbs

DAY1 CHEST

Barbell bench press 3 sets 8 reps max

Lever Decline Press 3 sets 8 reps max

Cable Standing Fly 3 sets 8 reps max

BACK

Cable Seated Rows 3 sets 8 reps max

Assisted Chin-ups 3 sets 8 reps max

Lever Seated High Rows 3 sets 8 reps max


DAY 2 OFF


DAY 3 LEGS

Squats on Hammerstrength 3 sets 8 reps max

Hack Squats on Hammerstrength 3 sets 8 reps max

Lever Seated leg Press 3 sets 8 reps max

Lever Lying Leg Curls 3 sets 8 reps max

Calve Raises 3 sets 10 reps max


DAY4 OFF


DAY 5 SHOULDERS

Barbell seated Military Press 3 sets 8 reps max

Lever Lateral Raise 3 sets 8 reps max

TRICEPS

Cable Rope Pushdowns 3 sets 8 reps max

Assisted Dips 3 sets 8 reps max

BICEPS

Preacher Curls 3 sets 8 reps max

Dumbell Hammer curls 3 sets 8 reps max
[B]

*** Looks good my friend. One thing, if these are all to concentric failure then you should monitor how your feeling overall. It's very easy to burnout with this kind of volume your using.

I would stick to this for 3-4 weeks hardcore. then lower your volume of sets.
You can email me or PM me if you would like a program after this one.
Good luck! I'll make sure to read your journal.

chris mason
03-24-2002, 09:46 AM
I would drop the cables for chest. I would do the chins first for back. I would pick an exercise other than dips on tricep day (too much chest used). I would drop the hack squats on leg day.

My opinion is similar to Maki's, i.e. I think you have too much volume, thus my suggestions.

jock227
03-24-2002, 03:15 PM
Thanks for the suggestions.. Here is what I lifted today (before reading in your advice)

Chest
Barbell Bench 150lbs 7/6/7
Lever Decline Press 85(each side) 8/
90(each side) 6/6
Cable standing fly 55 8/8/8

BACK
Cable Seated Row 150 7/6/7
Chin-ups on gravitron using 20 assistance 7/5/7
Hammer Strength Seated High Rows 90(each side) 8/7/8

What is lifting to failure? Not sure what u mean about losing some volume. Followed the WBB1 routine to set up how many sets and reps.. Is it too much?

chris mason
03-24-2002, 03:25 PM
Lifting to failure is continuing a set until you are unable to complete another rep. As for volume, I think you may give what I suggested a try.

jock227
03-25-2002, 07:59 AM
I'll start the changes this week. My thanks to both of you..

jock227
03-28-2002, 09:53 AM
3-26 LEGS

Squats on Hammerstength
520lbs 8 reps
540lbs 8 reps
570lbs 8 reps

Lever seated leg press
260lbs 8 reps
270lbs 7 reps
290lbs 7 reps

Lever lying leg curl
85lbs 6 reps
90lbs 5 reps
95lbs 3 reps

Standing calve raises
130lbs 7 reps
135lbs 7 reps
140lbs 6 reps

Well I am starting to understand the importance of lifting to failure. This week I cut out of my routine the exercises you suggested and increased my weight more often and found a difference. Just a beginning though, I think I should be maxing out more in weight and decreasing my reps. Sound right? Seems the right thing to do. I am worried about my super squats on the hammerstrength. Seems like alot of weight, but it's on the hammerstrength machine rather than natural barbell squats so I know there is assistance involved. Maybe I should switch over to regular barbels? Not sure bout that one.

jock227
04-01-2002, 10:07 AM
3-28-02

SHOULDERS
Seated Military BB press
130lbs 6 reps
140lbs 4 reps
145lbs 4 reps
150lbs 2 reps

Lever Seated Lateral Raise
95lbs 6 reps
100lbs 4 reps
105lbs 4 reps
110lbs 1 reps

TRICEPS
Cable Rope Pushdowns
80lbs 8 reps
90lbs 6 reps
95lbs 6 reps
100lbs 4 reps

Seated Tricep pushdown
35lbs 8 reps
45lbs 6 reps
50lbs 4 reps

BICEPS
Preacher curls
80lbs 5 reps
85lbs 3 reps
90lbs 1 reps

Hammer curls
37.5 lb DB 5 reps
40lb DB 4 reps
42.5lb DB 3 reps

jock227
04-01-2002, 10:11 AM
3-31-02 (not enough sleep)

CHEST
BB Bench press
150lbs 6 reps
155lbs 5 reps
160lbs 4 reps

Lever Decline Press
90lbs 6 reps
95lbs 5 reps
100lbs 4 reps
105lbs 2 reps

BACK
Chin-ups (assisted)
20lbs 8 reps
20lbs 6 reps
20lbs 4 reps

Seated Cable Row
150lbs 8 reps
160lbs 4 reps
170lbs 4 reps

GYM CLOSED EARLY WASNT ABLE TO FINISH FINAL EXERCISE
Seated High Rows..

jock227
04-02-2002, 11:20 AM
4-2-02

LEGS

Hammerstrenght Squat
590lbs 7 reps
610lbs 6 reps
630lbs 6 reps

Lever Seated Leg Press
270lbs 7 reps
290lbs 6 reps
300lbs 4 reps

Lever lying Leg Curl
90lbs 6 reps
95lbs 3 reps
100lbs 2 reps

Standing Calve Raises
135lbs 7 reps
140lbs 6 reps
145lbs 5 reps

Just took a look back at the WBB routine 1 that i used when I started back in october and realized what you guys were saying about cutting reps. Had no idea I had added extra sets.. no good right? well made changes this week, but still think i might be pushing too many reps. what do you think

jock227
04-05-2002, 10:25 AM
4-4-02

SHOULDERS
Seated BB Military Press
140lbs 6 reps
145lbs 4 reps
150lbs 3 reps
155lbs 2 reps

Lever Seated Lat Raises
100lbs 5 reps
105lbs 5 reps
110lbs 4 reps
115lbs 1 rep

TRICEPS
Cable Rope Pushdowns
90lbs 6 reps
95lbs 5 reps
100lbs 5 reps
105lbs 3 reps

Hammerstrength tricep pushdown
45lbs 8 reps
50lbs 5 reps
55lbs 4 reps

BICEPS
DB Hammercurls
40lbs (each) 5 reps
42.5lbs (each) 5 reps
45lbs (each) 3 reps

Hammerstrength preacher curls
80lbs 5 reps
85lbs 2 reps
90lbs 1 rep

Switched my biceps exercises, thats why no great gains on preacher curls.. May switch my tricep pushdowns from rope to the iron bar.. not sure..

jock227
04-09-2002, 10:25 AM
4-7-02


CHEST
BB Bench Press
155lbs 6 reps
160lbs 4 reps
165lbs 3 reps
170lbs 2 reps


Lever Decline Press
95 lbs(each side) 6 reps
100lbs(each side) 5 reps
105lbs(each side) 3 reps
110lbs(each side) 1 reps


BACK
Chin-ups(assisted-gravitron)
20lbs 7 reps/7 reps/4 reps


Cable Seated Row
160lbs 6 reps
170lbs 5 reps
170lbs 4 reps


Hammerstrength Seated High Rows
90lbs 8 reps
95lbs 6 reps
100lbs 4 reps


I am kind of worried about my form for my Bench Press. I think my position on the bench is correct, but I am afraid I am supposed to be lowering the bar all the way to my chest and I am only lowering it to about 5 inches from my chest.. Is this cool?

jock227
04-10-2002, 10:35 AM
4-9-02

LEGS
Hammerstrength Squat Machine
610lbs 7 reps
630lbs 6 reps
650lbs 6 reps

Lever Seated leg press
290lbs 7 reps
300lbs 4 reps
310lbs 4 reps

Lever lying leg curl
95lbs 5 reps
100lbs 4.5 reps
105lbs 3 reps

Calve Raises
140lbs 7 reps
145lbs 6 reps
150lbs 4 reps

jock227
04-12-2002, 02:02 PM
4-11-02

SHOULDERS
Seated Military BB Press
145lbs 5 reps
150lbs 4 reps
155lbs 3 reps
160lbs fail

Lever Seated Lat Raises
105lbs 6 reps
110lbs 5 reps
115lbs 3 reps
120lbs 2 reps

TRICEPS
Cable rope push down
95lbs 8 reps
100lbs 5 reps
105lbs 5 reps

HAmmerstrength seated push down
50lbs 7 reps
55lbs 5 reps
60lbs 3 reps

BICEPS
Preacher curls
85lbs 3 reps
85lbs 4 reps
90lbs 1 rep

Hammer curls
40lbs 5 reps
42.5lbs 5 reps
45lbs 2 reps

Maki Riddington
04-13-2002, 03:04 PM
Originally posted by jock227
4-7-02

I am kind of worried about my form for my Bench Press. I think my position on the bench is correct, but I am afraid I am supposed to be lowering the bar all the way to my chest and I am only lowering it to about 5 inches from my chest.. Is this cool?


*** Lower it so that your elbows make a 90 degree angle.
As your chest becomes fatigued you'll find that they come down even more. This position acts as a safe guard so your rotators won't curse you out.

Blood&Iron
04-13-2002, 03:17 PM
Originally posted by Maki Riddington


*** Lower it so that your elbows make a 90 degree angle.
As your chest becomes fatigued you'll find that they come down even more. This position acts as a safe guard so your rotators won't curse you out.
I disagree a bit here. I think, unless you have pre-existing problems which preclude you from doing so, you should definitely lower the bar all the way to your chest. If you are uncertain about the proper form for this or other exercises I can't recommend Stuart McRobert's book on the subject highly enough.

If you're concerned about your external rotators I'd add a few sets of l-flyes into your routine.

Maki Riddington
04-13-2002, 03:26 PM
Originally posted by Blood&Iron

I disagree a bit here. I think, unless you have pre-existing problems which preclude you from doing so, you should definitely lower the bar all the way to your chest. If you are uncertain about the proper form for this or other exercises I can't recommend Stuart McRobert's book on the subject highly enough.

*** I'm not against lowering the bar to the chest but since safety is the name of the game I always suggest to proceed with caution. Once they have established this then they can start to slowly bring the bar closer and closer to their chest. This way it allows for adaptation to occur within this movement pattern. The shoulder joints have been made to move through a full ROM but most people have strength deficits within certain muscles in and around the shoulder joint. Most people hurt themselves on the bench press because they automatically lower the bar all the way down. When the muscles that are used to support and move the weight in this exercise are fatigued the shoulder capsule begins to stretch. When this happens there is no going back. A capsule that is stretched beyond its capable ROM can not be stretched back. This places even more stress now on the soft tissues surrounding the shoulder joint and injury is only a short ways away.
My philosophy is always to use safety as a first step.
Once this is accomplished then the lifter can work on modifying the exercise to their hearts desire.

Blood&Iron
04-13-2002, 03:40 PM
Originally posted by Maki Riddington
Most people hurt themselves on the bench press because they automatically lower the bar all the way down.
...
My philosphy is always to use safety as a first step.

I am in complete agreement with the 2nd statement. I disagree with the 1st, though. The ONLY reason I can envision someone injuring himself while performing a full-range bench press is if he uses too much weight, and consequently poor form. So, IMO, I would start with a full ROM and progressively(and slowly) increase the load, not the other way around. I suppose, given that most people are morons and are ego-driven, though, and think they can go from not benching to repping out with a couple of 45's per side, your suggestion has its merits.

Maki Riddington
04-13-2002, 03:45 PM
Originally posted by Blood&Iron

So, IMO, I would start with a full ROM and progressively(and slowly) increase the load, not the other way around.

*** I never said that what I had suggested was the only way.
What you have just mentioned is simply another way of going about it.
As your well aware, there's always another solution out there.

jock227
04-15-2002, 02:22 PM
wow, thank you both for your advice. I think since i am trying to lift to failure... trying to lift MORE weight and LESS reps, I think my form is suffering and i have moved up in weight but am not lowering the bar enough. Like i said, the bar has been about 4-5 inches above my chest. I will work on the 90 degree lowering this next week. thanks maki

4-13-02
CHEST
BB Bench Press
155lbs 6 reps
160lbs 5 reps
165lbs 3 reps
170lbs 3 reps

Lever Decline Press
100lbs 5 reps
105lbs 3 reps
110lbs 3 reps
115lbs fail

BACK
Chin Ups
Assisted gravitron
20lbs 8 reps/7 reps/ 5 reps

Cable Seated Row
160lbs 7 reps
170lbs 5 reps
170lbs 6 reps

Seated High Row
95lbs 7 reps
100lbs 5 reps
105lbs 3 reps

Like I said my benching form was bad cause i lifted before i got the advice.. may have to lower the initial weight to bring the bar down lower to chest..

Blood&Iron
04-15-2002, 02:28 PM
I just found out that Hardgainer online actually has the section of McRobert's "Insider's Tell-All Handbook on Weight-Training Technique" that pertains to the proper performance of the bench press. It is covered in three parts:

http://www.hardgainer.com/articles/insidersnumber1.html
http://www.hardgainer.com/articles/insidersnumber2.html
http://www.hardgainer.com/articles/insidersnumber3.html

jock227
04-17-2002, 11:30 AM
4-16-02
LEGS

GOOD NEWS.. LOL I finally switched over the assisted squats on the rack, rather than the hammerstrenght machine. I really liked the way my legs felt during the lift. Felt like they were being used more.. anyway that is why my squats weight will be lower this week than in previous weeks.

Rack Squat
140lbs 6 reps
180lbs 6 reps
200lbs 4 reps

Lever seated leg Press
300lbs 6 reps
310lbs 5 reps
320lbs 4 reps

LEver Lying leg curls
100lbs 5 reps
105lbs 4 reps
110lbs 4.5 reps

Calve Raises
145lbs 5 reps
150lbs 5 reps
150lbs 4 reps

Aside from some yahoo in the gym freaking out about having to wait to use a machine i was on.. was a good night at the gym..
Thinking about adding more cals, not sure though. Now I am taking between 2600-3000 a day.
Also not sure about what "cutting" routines are good for. I assume they are for cutting fat, but not sure WHO should use them, WHEN, and for how long..