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Thread: Comments on my workout plan needed

  1. #1
    Milk Fan Sebi's Avatar
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    Comments on my workout plan needed

    For a month I've been keeping a training log. I must tell, it's very useful.
    Still the problem with my workout was, that sometimes I've been doing different exercises each week. Now I've come to a decision, and I'll do exactly the same exercises week after week. Doing so, I think it's even more important, what exercises I'm going to perform.
    I'm going to start with my new routine next week, after a week break. By then I'll have to have the best overall exercises in my program. I hope, by doing the same exercises I'll be able to keep track on my progress.
    Here comes, what I thought I'll do:

    Split
    Day 1 Off
    Day 2 Back
    Day 3 Legs
    Day 4 Chest
    Day 5 Off
    Day 6 Calves, Shoulders
    Day 7 Arms, Abs

    Exercises

    Back
    3 x BB Bent-over Row
    2 x Wide-grip Chin-up
    2 x Under-grip Chin-up
    2 x Lever Seated Row (Drop Sets)
    1 x DB Row
    2 x Lever Front Pulldown (Drop Sets)
    2 x Back Extension

    Total: 14 sets
    Time: ~35-40 minutes
    _________________
    Legs
    3 x Squat
    2 x Leg Extension
    2 x Leg Press (Drop Sets)
    2 x SLDL
    3 x Leg Curl (Drop Sets)

    Total: 12 sets
    Time: ~35-40 minutes
    _________________
    Chest
    3 x Smith Bench Press
    2 x DB Decline Press
    3 x DB Incline Press (Drop Sets)
    3 x Cable Fly
    2 x Pull-over

    Total: 13 sets
    Time: ~35-40 minutes
    _________________
    Calves
    3 x Smith Standing Single Leg Calf Raise
    2 x Lever Seated Calf Press (Drop Sets)
    Shoulders
    2 x Smith Behind Neck Press
    2 x DB Press (Drop Sets)
    2 x Cable Bent-over Lateral Raise
    1 x Smith Upright Row
    2 x DB Shrug

    Total: 14 sets
    Time: ~40-50 minutes
    _________________
    Triceps
    2 x Close-grip Bench Press
    2 x Skull Crusher
    1 x Bench Dip
    1 x Standing Extension (Drop Set)
    Biceps
    2 x BB Curl
    1 x DB Preacher Curl
    1 x DB Hammer Curl (Drop Set)
    2 x BB Reverse Curl
    Abs
    2 x Lying Leg Raise

    Total: 14 sets
    Time: ~35-40 minutes

    Please do comment. I have a week to finalize the plan.
    Last edited by Sebi; 03-18-2002 at 10:48 PM.

  2. #2
    Simplistic
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    I would decrease volume about 30-40%

  3. #3
    Wannabebig Member
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    at least!

  4. #4
    Milk Fan Sebi's Avatar
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    I have already reduced it by ~50%.
    Still too much, you think?
    All weights in kilograms in my posts. 1 kg = 2,2 lbs

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  5. #5
    decease, RIP
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    Re: Comments on my workout plan needed

    Originally posted by Sebi

    Exercises

    Back
    3 x BB Bent-over Row
    2 x Wide-grip Chin-up
    2 x Under-grip Chin-up
    2 x Lever Seated Row (Drop Sets)
    1 x DB Row
    2 x Lever Front Pulldown (Drop Sets)
    2 x Back Extension

    **I would lose one of the chins and the pulldown


    Total: 14 sets
    Time: ~35-40 minutes
    _________________
    Legs
    3 x Squat
    2 x Leg Extension
    2 x Leg Press (Drop Sets)
    2 x SLDL
    3 x Leg Curl (Drop Sets)

    **I would lose either the SLDL or the curl
    **also either legpress or squat


    Total: 12 sets
    Time: ~35-40 minutes
    _________________
    Chest
    3 x Smith Bench Press
    2 x DB Decline Press
    3 x DB Incline Press (Drop Sets)
    3 x Cable Fly
    2 x Pull-over

    **ok maybe lose one exercise

    Total: 13 sets
    Time: ~35-40 minutes
    _________________
    Calves
    3 x Smith Standing Single Leg Calf Raise
    2 x Lever Seated Calf Press (Drop Sets)
    Shoulders
    2 x Smith Behind Neck Press
    2 x DB Press (Drop Sets)
    2 x Cable Bent-over Lateral Raise
    1 x Smith Upright Row
    2 x DB Shrug

    **would lose one calf raise and either behind neck.. or db press

    Total: 14 sets
    Time: ~40-50 minutes
    _________________
    Triceps
    2 x Close-grip Bench Press
    2 x Skull Crusher
    1 x Bench Dip
    1 x Standing Extension (Drop Set)
    Biceps
    2 x BB Curl
    1 x DB Preacher Curl
    1 x DB Hammer Curl (Drop Set)
    2 x BB Reverse Curl
    Abs
    2 x Lying Leg Raise


    **lose one or two exercises on both the bicep and tricep

    Total: 14 sets
    Time: ~35-40 minutes

    Please do comment. I have a week to finalize the plan.

    Thats just how I would do it. Less exercises and more sets. I have changed to higher volume, works better for me (mentaly anyway). Insted of doing 4 different bicep curls I do maybe 2 and do 4 set on each. Most will probably think that also is too much. But I have been doing this 'HIT' for almost 2 years on and off.
    big.

  6. #6
    Milk Fan Sebi's Avatar
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    big-

    Thanks for the feedback.

    Back
    I think it would make sense to reduce the chins to 1. That was a good point. And Pulldown the same way (I would like to have at least one drop set for each bodypart.)
    It should be like:
    3 x BB Bent-over Row
    1 x Wide-grip Chin-up
    1 x Under-grip Chin-up
    2 x Lever Seated Row (Drop Sets)
    1 x DB Row
    1 x Lever Front Pulldown (Drop Set)
    2 x Back Extension
    That would be 11 sets for Back.

    Legs
    Instead of SLDL I'll probably do 4 sets of Leg Curls, and have only one Leg Press. (because of the Drop Set)
    3 x Squat
    2 x Leg Extension
    1 x Leg Press (Drop Set)
    4 x Leg Curl (2 Drop Sets)
    That would be 10 sets for Legs.

    Chest
    As it was, I just limited the drop sets to 2.
    3 x Smith Bench Press
    2 x DB Decline Press
    3 x DB Incline Press (2 Drop Sets)
    3 x Cable Fly
    2 x Pull-over
    That would be 13 sets for Chest.

    Calves
    5 sets shouldn't be too much for calves. Especially for me.
    3 x Smith Standing Single Leg Calf Raise
    2 x Lever Seated Calf Press (Drop Sets)
    Shoulders
    It's only 4 sets of direct delt work. I'd leave it as it is. And the last two exercises are mainly for traps.
    2 x Smith Behind Neck Press
    2 x DB Press (Drop Sets)
    2 x Cable Bent-over Lateral Raise
    1 x Smith Upright Row
    2 x DB Shrug
    That would be 5 sets for Calves, 6 sets for Shoulders, and 3 sets for traps.

    Triceps
    2 x Close-grip Bench Press
    2 x Skull Crusher
    1 x Bench Dip
    1 x Standing Extension (Drop Set)
    Biceps
    2 x BB Curl
    1 x DB Preacher Curl
    1 x DB Hammer Curl (Drop Set)
    2 x BB Reverse Curl
    Abs
    2 x Lying Leg Raise
    This is my favorite day, I think it works well for me.
    That would be 6 sets for Triceps, 6 sets for Biceps&Forearms, and 2 sets for Abs.

    What do you think?
    Thanks again for replying.

  7. #7
    Leave this blank, right?
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    Sebi, I can understand that it's good to change your routine from time to time.

    How long were you doing your routine on your journal? It seemed to be working for you considering the photos you showed. You looked like you were improving.

    What gives? Just wondering.
    All work and no play makes me a dull boy

    Meeting people, meeting souls, and making love...

    Setting goals, working hard to get them, and smiling when you are living them...

    to be continued

  8. #8
    King Nothing ericg's Avatar
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    personally i would change anything from what you were doing. if you are progressing with your workout then stick with it until something gives.
    Current Stats --------------- Training Goals: Improve athletic conditioning.
    Squat - 305lbs - 1/23/06 ----- 335
    Deadlift - 415lbs - 2/4/06 ---- 435
    Bench - 90s*7 ----------------- 100s*5
    Weight - 208 ------------------ 190
    Height - 5'10"

    My Journal|My Routine|My FitDay
    WBBB|"Many of life's failures are people who did not realize how close they were to success when they gave up" - Thomas Edison

  9. #9
    Milk Fan Sebi's Avatar
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    pr3-

    Thanks bro, I started to keep a journal 3-4 weeks ago. Since then I've already changed my routine (just check it and you'll see). That was actually the problem and the benefit. Because I realized (some people helped), that I have had all too many sets. Tried it with lower volume, and I want to continue it.

    The only difference is, that I want exactly the same exercises and number of sets each week. This way I'll see it clearly, where I am from last week, last month... I'm not the kind of person who changes his routine every week. I was doing the same routine for three months.

    The biggest gains came for me, when I changed my 3-day split to a 5-day split. And I won't change that. I also won't change the split (the order maybe), because I just like it and seeems to work.

    My question was about the exercises. You know, if you don't choose the right exercise, and you are doing it continously, it could be a problem.

    Well, that would it be.

    Thanks again for your reply!
    Last edited by Sebi; 03-18-2002 at 09:59 AM.
    All weights in kilograms in my posts. 1 kg = 2,2 lbs

    My training log.
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  10. #10
    Milk Fan Sebi's Avatar
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    Thanks, Eric. I really feel better now.

    It's actually my current workout plan.
    Oh! I just realized! Thanks, Eric. I knew something was wrong. Yes, this is my current and only workout plan. Because I didn't have one before. *LOL*
    I just went to the gym and did what I thought is OK. I had the split though.
    Now I do have a journal, so I want to see, how long have I come from last week etc... That's why I'm trying to choose the best exercises, and asking for comments and advise.
    All weights in kilograms in my posts. 1 kg = 2,2 lbs

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  11. #11
    King Nothing ericg's Avatar
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    I see man, never had set exercises that you did week to week. Got ya, you got some AWESOME genetics
    Current Stats --------------- Training Goals: Improve athletic conditioning.
    Squat - 305lbs - 1/23/06 ----- 335
    Deadlift - 415lbs - 2/4/06 ---- 435
    Bench - 90s*7 ----------------- 100s*5
    Weight - 208 ------------------ 190
    Height - 5'10"

    My Journal|My Routine|My FitDay
    WBBB|"Many of life's failures are people who did not realize how close they were to success when they gave up" - Thomas Edison

  12. #12
    Milk Fan Sebi's Avatar
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    Haha! Thanks Eric, but I don't.
    All weights in kilograms in my posts. 1 kg = 2,2 lbs

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  13. #13
    King Nothing ericg's Avatar
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    I think what Big was suggesting is to cut out one of the chin movements.
    Current Stats --------------- Training Goals: Improve athletic conditioning.
    Squat - 305lbs - 1/23/06 ----- 335
    Deadlift - 415lbs - 2/4/06 ---- 435
    Bench - 90s*7 ----------------- 100s*5
    Weight - 208 ------------------ 190
    Height - 5'10"

    My Journal|My Routine|My FitDay
    WBBB|"Many of life's failures are people who did not realize how close they were to success when they gave up" - Thomas Edison

  14. #14
    Milk Fan Sebi's Avatar
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    I know, bro. I just like doing more kinds of exercises. So I decided to reduce both to 1 set. And kept 1 pulldown, too. It's not finalized yet anyway.
    All weights in kilograms in my posts. 1 kg = 2,2 lbs

    My training log.
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  15. #15
    King Nothing ericg's Avatar
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    Originally posted by Sebi
    big-

    Thanks for the feedback.

    Back
    I think it would make sense to reduce the chins to 1. That was a good point. And Pulldown the same way (I would like to have at least one drop set for each bodypart.)
    It should be like:
    3 x BB Bent-over Row
    1 x Wide-grip Chin-up
    1 x Under-grip Chin-up
    2 x Lever Seated Row (Drop Sets)
    1 x DB Row
    1 x Lever Front Pulldown (Drop Set)
    2 x Back Extension
    That would be 11 sets for Back.

    ****I would cut out one of the chin movements; do about 3 sets of one movement followed by the pulldown drop set?, and use a total of 2 row movements, 3 sets each.

    Legs
    Instead of SLDL I'll probably do 4 sets of Leg Curls, and have only one Leg Press. (because of the Drop Set)
    3 x Squat
    2 x Leg Extension
    1 x Leg Press (Drop Set)
    4 x Leg Curl (2 Drop Sets)
    That would be 10 sets for Legs.

    ****Personally I like SLDL's better then hammy curls, think you get more out of it. the rest looks cool

    Chest
    As it was, I just limited the drop sets to 2.
    3 x Smith Bench Press
    2 x DB Decline Press
    3 x DB Incline Press (2 Drop Sets)
    3 x Cable Fly
    2 x Pull-over
    That would be 13 sets for Chest.

    ****seems like a lot of presses, but if yu can handle it. i know i wouldnt be able to flat, incline, and decline. Since you work chest alone it should be cool.

    Calves
    5 sets shouldn't be too much for calves. Especially for me.
    3 x Smith Standing Single Leg Calf Raise
    2 x Lever Seated Calf Press (Drop Sets)
    Shoulders
    It's only 4 sets of direct delt work. I'd leave it as it is. And the last two exercises are mainly for traps.
    2 x Smith Behind Neck Press
    2 x DB Press (Drop Sets)
    2 x Cable Bent-over Lateral Raise
    1 x Smith Upright Row
    2 x DB Shrug
    That would be 5 sets for Calves, 6 sets for Shoulders, and 3 sets for traps.

    ****calves are cool. do you feel that your shoulder work is hindered from you chest day (working your shoulder hard as well as chest on your chest day). also seems like a lot of volume, if you can handle it then my hat is off to ya.

    Triceps
    2 x Close-grip Bench Press
    2 x Skull Crusher
    1 x Bench Dip
    1 x Standing Extension (Drop Set)
    Biceps
    2 x BB Curl
    1 x DB Preacher Curl
    1 x DB Hammer Curl (Drop Set)
    2 x BB Reverse Curl
    Abs
    2 x Lying Leg Raise
    This is my favorite day, I think it works well for me.
    That would be 6 sets for Triceps, 6 sets for Biceps&Forearms, and 2 sets for Abs.

    ****lets see, you are kinda working triceps 3 times a week: chest, shoulders and then triceps; all on different days, but all movenets use triceps.

    *******overall comments:

    Why not just do a drop set in the same exercise that you do a work set in? I can understand using pulldowns as a drop set, since there is no way to cut some of your bodyweight off.

    What do you think?
    Thanks again for replying.
    See my thoughts inbetween!!!!!!!!!!!!!
    Last edited by ericg; 03-18-2002 at 10:53 AM.
    Current Stats --------------- Training Goals: Improve athletic conditioning.
    Squat - 305lbs - 1/23/06 ----- 335
    Deadlift - 415lbs - 2/4/06 ---- 435
    Bench - 90s*7 ----------------- 100s*5
    Weight - 208 ------------------ 190
    Height - 5'10"

    My Journal|My Routine|My FitDay
    WBBB|"Many of life's failures are people who did not realize how close they were to success when they gave up" - Thomas Edison

  16. #16
    Milk Fan Sebi's Avatar
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    Thanks, Eric.

    I've changed the order, and applied some of what you suggested.

    Back - 12 sets /*It was a good point, Eric.
    3 x BB Bent-over Row
    3 x Lever Seated Row (2 Drop Sets)
    2 x Under-grip Chin-up
    1 x Wide-grip Chin-up
    1 x Lever Front Pulldown (Drop Set)
    2 x Back Extension

    Legs - 12 sets
    3 x Squat
    2 x Leg Extension
    3 x Leg Press (1 Drop Set) /*increased by 2
    4 x Leg Curl (2 Drop Sets) /*I've got back problems, so I'd chose Curls instead of SLDL

    Chest - 12 sets
    3 x Smith Bench Press
    2 x DB Decline Press
    3 x DB Incline Press (2 Drop Sets)
    2 x Cable Fly /*decreased by 1
    2 x Pull-over

    Calves - 4 sets
    3 x Smith Standing Single Leg Calf Raise
    1 x Lever Seated Calf Press (Drop Set) /* decreased by 1
    Shoulders, Traps - 8 sets
    1 x Smith Behind Neck Press /*decreased by 1
    2 x DB Press (Drop Sets)
    2 x Cable Bent-over Lateral Raise
    2 x Smith Upright Row /*increased by 1
    1 x DB Shrug /*decreased by 1

    Triceps - 4 sets
    1 x Close-grip Bench Press /*decreased by 1
    2 x Skull Crusher (Drop Sets) /*made to drop sets, cut out Standing Extension
    1 x Bench Dip
    Biceps, Forearms - 6 sets /*as it was
    2 x BB Curl
    1 x DB Preacher Curl
    1 x DB Hammer Curl (Drop Set)
    2 x BB Reverse Curl
    Abs - 2 sets /*as it was
    2 x Lying Leg Raise

    Well, it's getting shape. Thanks.

  17. #17
    decease, RIP
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    Or you can split up the first routine into two and switch between them every 8 weeks. Thats what I'm doing now.
    big.

  18. #18
    Milk Fan Sebi's Avatar
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    big-
    That sounds good!
    Thanks. Maybe I'll give it a try.
    All weights in kilograms in my posts. 1 kg = 2,2 lbs

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  19. #19
    Senior Member MonStar1023's Avatar
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    Sebi-
    Yeah man true and decrease the volume and really INCREASE the intensity. Even if that seems impossible to do, it will happen as the volume drops.

    Back - 12 sets /*It was a good point, Eric.
    3 x BB Bent-over Row
    3 x Lever Seated Row (2 Drop Sets)
    2 x Under-grip Chin-up
    1 x Wide-grip Chin-up
    1 x Lever Front Pulldown (Drop Set)
    2 x Back Extension


    Damn man I would drop a lot of these exercises out altogether. Maybe just stick to under-grip chins and bentover rows and maybe v-bar pulldowns. Those 3 exercises are the best in my opinion.

    Legs - 12 sets
    3 x Squat
    2 x Leg Extension
    3 x Leg Press (1 Drop Set) /*increased by 2
    4 x Leg Curl (2 Drop Sets) /*I've got back problems, so I'd chose Curls instead of SLDL


    Man this again is a LOT of volume. I would stick with SLDL, squats, and leg ext. Maybe 2 intense working sets each.

    Chest - 12 sets
    3 x Smith Bench Press
    2 x DB Decline Press
    3 x DB Incline Press (2 Drop Sets)
    2 x Cable Fly /*decreased by 1
    2 x Pull-over


    Damn again drop the volume! Maybe stick with regular BB presses and then dips and then flat DB flyes. 2 sets each.

    Calves - 4 sets
    3 x Smith Standing Single Leg Calf Raise
    1 x Lever Seated Calf Press (Drop Set) /* decreased by 1


    There you go man, low-volume.

    Shoulders, Traps - 8 sets
    1 x Smith Behind Neck Press /*decreased by 1
    2 x DB Press (Drop Sets)
    2 x Cable Bent-over Lateral Raise
    2 x Smith Upright Row /*increased by 1
    1 x DB Shrug /*decreased by 1


    Damn thats a TON. Stick to a press, a lateral raise, and a shrug movement. And your delts and traps will grow fine.

    Triceps - 4 sets
    1 x Close-grip Bench Press /*decreased by 1
    2 x Skull Crusher (Drop Sets) /*made to drop sets, cut out Standing Extension
    1 x Bench Dip
    Biceps, Forearms - 6 sets /*as it was
    2 x BB Curl
    1 x DB Preacher Curl
    1 x DB Hammer Curl (Drop Set)
    2 x BB Reverse Curl


    Triceps seems fine. Bis is too much volume though! Would help to stick with 4-5 total sets for biceps and triceps.

    Abs - 2 sets /*as it was
    2 x Lying Leg Raise


    Looks good.


  20. #20
    Milk Fan Sebi's Avatar
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    MonStar-
    Thanks for your reply.
    The # of sets each day are already reduced by 60%. I used to have ~30 sets a day, now every workout contains 12 sets.
    I don't dare to reduce the volume anymore. Maybe later.
    SLDLs are good, but my back isn't. The Squats hit it enough, that's why I'm going to have the Leg Curls.
    Last edited by Sebi; 03-19-2002 at 06:38 AM.
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  21. #21
    Senior Member MonStar1023's Avatar
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    Sebi-
    Okay man. Eventually try and hit up around 6-8 total sets for each bodypart.


  22. #22
    King Nothing ericg's Avatar
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    Sebi:

    I really dont see much of a problem with the number of sets you are doing. for me personally it would be too much. I do a 3 day split so my chest/shoulders/triceps are done on the same day, therefore all the volume you use would kill me if I were to do the same. BUT, you have each seperated into different days which is perfect since you like to trian 5 days a week. What you have above is good, the choices of the exercises are good as well. If you ever cut it down to 3 days a week then you may want to decrease the volume, but since you have a 5 day split I think it is cool.

    What you have done in the past was a very high volume routine (when you first came to the board), and your pics show that it worked, why fix something if it is working? I understand you want to maximize your gains, but I think you are doing a great job (just look at your fuken pics!!). I also understand that you didnt have a set routine before this and I think it is important to have one so that you can easily track your progress. So, enjoy the remainder of your off week, then just hit the gym. If after a couple of months (at least) you feel its not working, change it up.
    Current Stats --------------- Training Goals: Improve athletic conditioning.
    Squat - 305lbs - 1/23/06 ----- 335
    Deadlift - 415lbs - 2/4/06 ---- 435
    Bench - 90s*7 ----------------- 100s*5
    Weight - 208 ------------------ 190
    Height - 5'10"

    My Journal|My Routine|My FitDay
    WBBB|"Many of life's failures are people who did not realize how close they were to success when they gave up" - Thomas Edison

  23. #23
    Milk Fan Sebi's Avatar
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    Thank you, Eric.
    All weights in kilograms in my posts. 1 kg = 2,2 lbs

    My training log.
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