The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Wannabebig Member
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    Rate my workout routine?

    Hey guys,

    New to this forum and have been going to the gym for about a year (more serious the past 3 months). I want some advice on my workout routine and if there's anything I should change because I'm doing too much or too little. I'm 5'10 and 165 lbs

    Monday- Chest/Triceps
    -Flat bench press: 4sets/6-10reps
    -Flys: 3sets/10reps
    -Incline bench: 4sets/6-10reps
    -Cable cross overs-3sets/8-10reps
    -Incline bench-3sets/6-8reps
    -Tricep pull downs-3sets/10reps

    Tuesday- Rest

    Wednesday- Back/Biceps
    -Pull ups: 4sets/However many I can do
    -Lat pull downs: 4sets/10reps
    -Dumbbell rows: 4sets/10reps
    -T bone rows: 4sets/10reps
    -Standing barbell curls: 3sets/5-6reps(heavy weight)
    -Sitting dumbbell isolation curls: 2sets/6-10reps
    -Sitting Preacher curls: 1set/till failure

    Thursday- Shoulders (I think I need to change this up)
    -Barbell military press: 4sets/6-8reps
    -Dumbbell side raises: 3sets/10reps
    -Dumbbell military press: 4sets/6-8reps
    -Cable side raises: 3sets/8-10reps
    -Shrugs: 4sets/10reps

    Friday- Legs (Playing ice hockey now so not doing too much)
    -Barbell squats: 4-5sets/6-10reps
    -Straight leg deadlifts: 4sets/8-10reps

    What day should I do shrugs on and work out my traps? As you can see I'm doing them on my shoulders day right now

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  3. #2
    Wannabebig Member Spartian's Avatar
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    Quote Originally Posted by sharksnumber2 View Post
    Hey guys,

    New to this forum and have been going to the gym for about a year (more serious the past 3 months). I want some advice on my workout routine and if there's anything I should change because I'm doing too much or too little. I'm 5'10 and 165 lbs

    Monday- Chest/Triceps
    -Flat bench press: 4sets/6-10reps
    -Flys: 3sets/10reps
    -Incline bench: 4sets/6-10reps
    -Cable cross overs-3sets/8-10reps
    -Incline bench-3sets/6-8reps
    -Tricep pull downs-3sets/10reps

    Tuesday- Rest

    Wednesday- Back/Biceps
    -Pull ups: 4sets/However many I can do
    -Lat pull downs: 4sets/10reps
    -Dumbbell rows: 4sets/10reps
    -T bone rows: 4sets/10reps
    -Standing barbell curls: 3sets/5-6reps(heavy weight)
    -Sitting dumbbell isolation curls: 2sets/6-10reps
    -Sitting Preacher curls: 1set/till failure

    Thursday- Shoulders (I think I need to change this up)
    -Barbell military press: 4sets/6-8reps
    -Dumbbell side raises: 3sets/10reps
    -Dumbbell military press: 4sets/6-8reps
    -Cable side raises: 3sets/8-10reps
    -Shrugs: 4sets/10reps

    Friday- Legs (Playing ice hockey now so not doing too much)
    -Barbell squats: 4-5sets/6-10reps
    -Straight leg deadlifts: 4sets/8-10reps

    What day should I do shrugs on and work out my traps? As you can see I'm doing them on my shoulders day right now
    8 total sets on legs and 17 on chest? Infact you have more volume (9 total sets per week) on arms..

    What do you think? I personally think you should leave splits to more experienced lifters until you've progressed enough on the big compounds. This is my opinion ofc. Where did you get this programme?
    Last edited by Spartian; 10-28-2011 at 12:15 PM.

  4. #3
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Did you get this from bodybuilding.com...this Looks horrible.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  5. #4
    Wannabebig Member
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    Quote Originally Posted by Spartian View Post
    8 total sets on legs and 17 on chest? Infact you have more volume (9 total sets per week) on arms..

    What do you think? I personally think you should leave splits to more experienced lifters until you've progressed enough on the big compounds. This is my opinion ofc. Where did you get this programme?
    I'm in season right now for hockey and if I do a whole lot of legs I'm too sore to play or I cramp up while playing. For the order of the routine I talked to someone at my gym and for the actual exercises I found them online. What would you suggest to do instead of a split? And what exercises for each day?

  6. #5
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    Quote Originally Posted by thecityalive View Post
    Did you get this from bodybuilding.com...this Looks horrible.
    Instead of saying it's horrible give me some suggestions man. I wouldn't be posting this here if I knew it was a perfect workout routine. Would you mind posting your routine or laying out what exercises are best for each day

  7. #6
    Moderator Off Road's Avatar
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    Ya, that looks pretty bad for a guy with your experience. But who knows, you might be the one-in-a-hundred-thousand that it works for. Try it, if it doesn't work then come back here and ask for a routine for a typical person.
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  8. #7
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    Quote Originally Posted by Off Road View Post
    Ya, that looks pretty bad for a guy with your experience. But who knows, you might be the one-in-a-hundred-thousand that it works for. Try it, if it doesn't work then come back here and ask for a routine for a typical person.
    I've been doing it for a little while and I don't think I'm getting much results. I'm looking to change so what do you suggest

  9. #8
    Rob Schilke | GFX Designer thecityalive's Avatar
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    You still should incorporate legs into your routine, regardless if you are in season or not. When I got to HS/AAA we still lifted on leg days. You are right when you say that playing hockey can be quite taxing, but that doesn't mean you should just negate the purpose of lifting legs.

    Think about it this way, hockey is huge metabolic conditioning. 45 second shifts, stop n go action, loads of lateral movement (my hips were extremely strong by the end of my last year of HS), and so on...you live the life, you know the drill.

    If you are going to be considering a focus with upper body lifting, don't you think that will also affect your skate stride, wrist fatigue, and shot performance? Why not get the complete package?

    Work in some compounds in so your workouts aren't so long. Hockey is a very explosive, full-body sport, why not train like it? Perhaps a structure like 5/3/1 or perhaps 5x5 would suit your needs.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  10. #9
    Wannabebig Member
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    Quote Originally Posted by thecityalive View Post
    You still should incorporate legs into your routine, regardless if you are in season or not. When I got to HS/AAA we still lifted on leg days. You are right when you say that playing hockey can be quite taxing, but that doesn't mean you should just negate the purpose of lifting legs.

    Think about it this way, hockey is huge metabolic conditioning. 45 second shifts, stop n go action, loads of lateral movement (my hips were extremely strong by the end of my last year of HS), and so on...you live the life, you know the drill.

    If you are going to be considering a focus with upper body lifting, don't you think that will also affect your skate stride, wrist fatigue, and shot performance? Why not get the complete package?

    Work in some compounds in so your workouts aren't so long. Hockey is a very explosive, full-body sport, why not train like it? Perhaps a structure like 5/3/1 or perhaps 5x5 would suit your needs.
    Sounds good. Would you mind laying out a weekly routine with exercises that I could try out for the next few weeks or point me to one? Is working out m/w/th/f with working out the body parts each day as listed above good?

  11. #10
    Rob Schilke | GFX Designer thecityalive's Avatar
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    My workouts were scheduled around when I had games. If I had a game, I would never lift the day of or I'd lift light the day before. It's really tricky honestly.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  12. #11
    Wannabebig Member
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    Quote Originally Posted by thecityalive View Post
    My workouts were scheduled around when I had games. If I had a game, I would never lift the day of or I'd lift light the day before. It's really tricky honestly.
    Yeah that's what I was thinking. Where can I find a good workout routine?

  13. #12
    Rob Schilke | GFX Designer thecityalive's Avatar
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    A good start would be to check out HCT-12 HERE. You probably could handle this during season, but I might argue that it could be a bit much volume than what you need.





    Here is the skinny on 5/3/1:
    I'm sure others could point you in other directions. Hopefully, you will get more feedback in this thread.


    5/3/1

    Jim Wendler's 5/3/1

    One mesocycle lasts 16 workouts, or a little over 5 weeks.

    Each mesocycle has 4 microcycles or "waves".
    Wave 1. Warmup, 75%x5, 80%x5, 85%x5
    Wave 2. Warmup, 80%x3, 85%x3, 90%x3
    Wave 3. Warmup, 75%x5, 85%x3, 95%x1
    Wave 4. (deload) - 60%x5, 65%x5, 70%x5

    Note: Wendler suggests that you underestimate your loading percentages by subtracting 10% from your 1RM when calculating weights; He also suggests that on the last set you can do an "all out rep max" lifting that weight as many times as possible. The goal is to get at least the specified number of reps with that weight and anything beyond that can be considered the dividends that your efforts have payed out. Only attempt extra reps on the final heavy set.

    Each wave has 4 workouts:
    A. Squat + assistance
    B. Bench press + assistance
    C. Deadlift + assistance
    D. Military press + assistance

    Wendler recommends 3 workouts per week. Example:
    Week 1: A1, B1, C1
    Week 2: D1, A2, B2
    Week 3: C2, D2, A3
    Week 4: B3, C3, D3
    Week 5: A4, B4, C4
    Week 6: D4, etc. ...

    Optionally there is a second, less intensive, loading parameter:
    Wave 1. Warmup, 65%x5, 75%x5, 85%x5
    Wave 2. Warmup, 70%x3, 80%x3, 90%x3
    Wave 3. Warmup, 75%x5, 85%x3, 95%x1
    Wave 4 (Deload) - 60%x5, 65%x5, 70%x5

    Substitutions

    The main lifts can be substituted with variations (typically in subsequent mesocycles):
    Squat - box squat, squat with bands, front squat, etc.
    Bench press - board press, floor press, incline, etc.
    Deadlift - rack pulls, deficit DL, etc.
    Military press - push press, incline press, etc.

    Assistance Work

    Assistance work depends on your goals:
    Base - just do the main lifts
    Strength - just do 1-2 supplementary lifts, typically 3-5 sets x 6-20 reps
    Bodybuilder - 3-4 supplementary lifts, including some isolation work, done for higher volume, typically 3-4 sets x 10-20 reps

    Here is the "Strength" template assistance work from the book:

    Squat Day

    Squat: 5x10x50%
    Lug Curls: 5x10

    Bench Press Day

    Bench Press: 5x10x50%
    DB Rows: 5x10

    Deadlift Day

    Deadlift: 5x8x50%
    Hanging Leg Raises: 5x12

    Mil. Press Day

    Mil. Press: 5x10x50%
    Chins: 5 sets to failure.

    Here is the bodybuilder template assistance work from the book:

    Squat Day

    Hack Squat: 4 sets of 10-20 reps
    Leg Extensions: 4 sets of 10-30 reps
    Leg Curls: 4 sets of 10-15 reps
    Weighted Sit-ups: 4 sets of 10 reps

    or

    Leg Press – 4 sets of 10-20 reps
    Leg Extensions – 4 sets of 10-30 reps
    Leg Curls – 4 sets of 10-15 reps
    Weighted Sit-ups – 4 sets of 10 reps

    Bench Press Day

    DB Bench Press: 4 sets of 10-20 reps
    Dips (weighted): 4 sets of 8-15 reps
    Fly's: 4 sets of 12 reps
    Triceps Pushdowns: 4 sets of 10-20 reps

    or

    DB Incline Press – 4 sets of 10-20 reps
    Dips (weighted) – 4 sets of 8-15 reps
    Fly's – 4 sets of 12 reps
    Triceps Extensions – 4 sets of 10-20 reps

    Deadlift Day

    Chins: 4 sets of 10-12 reps
    DB Rows: 4 sets of 15 reps/arm
    Back Raises: 4 sets of 10 reps (with bar behind neck)
    Hanging Leg Raises: 4 sets of 15 reps

    or

    Lat Pulls – 4 sets of 10-12 reps
    Bent Over Rows – 4 sets of 15 reps/arm
    Reverse Hyperextensions – 4 sets of 12 reps
    Hanging Leg Raises – 4 sets of 15 reps

    Military Press Day

    DB Military Press: 4 sets of 10 reps
    Upright Rows: 4 sets of 10 reps
    Side Laterals: 4 sets of 10-15 reps
    Barbell Curls: 4 sets of 10 reps

    or

    Hammer Machine Military – 4 sets of 10 reps
    Rope Upright Rows – 4 sets of 10 reps
    Rear Laterals – 4 sets of 10-15 reps
    DB Curls – 4 sets of 10 reps


    These are just suggestions, what you do will depend on your own judgment, goals, experience, work capacity, training style, etc.

    Links

    Training Three Days a Week by Jim Wendler


    Jim Wendler's 5/3/1 Logbook Calculator
    Last edited by thecityalive; 10-28-2011 at 07:45 PM.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  14. #13
    Wannabebig Member Spartian's Avatar
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    Quote Originally Posted by sharksnumber2 View Post
    What would you suggest to do instead of a split? And what exercises for each day?
    City posted an excellent response, follow that.

  15. #14
    Wannabebig Member
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    Quote Originally Posted by thecityalive View Post
    A good start would be to check out HCT-12 HERE. You probably could handle this during season, but I might argue that it could be a bit much volume than what you need.





    Here is the skinny on 5/3/1:
    I'm sure others could point you in other directions. Hopefully, you will get more feedback in this thread.


    5/3/1

    Jim Wendler's 5/3/1

    One mesocycle lasts 16 workouts, or a little over 5 weeks.

    Each mesocycle has 4 microcycles or "waves".
    Wave 1. Warmup, 75%x5, 80%x5, 85%x5
    Wave 2. Warmup, 80%x3, 85%x3, 90%x3
    Wave 3. Warmup, 75%x5, 85%x3, 95%x1
    Wave 4. (deload) - 60%x5, 65%x5, 70%x5

    Note: Wendler suggests that you underestimate your loading percentages by subtracting 10% from your 1RM when calculating weights; He also suggests that on the last set you can do an "all out rep max" lifting that weight as many times as possible. The goal is to get at least the specified number of reps with that weight and anything beyond that can be considered the dividends that your efforts have payed out. Only attempt extra reps on the final heavy set.

    Each wave has 4 workouts:
    A. Squat + assistance
    B. Bench press + assistance
    C. Deadlift + assistance
    D. Military press + assistance

    Wendler recommends 3 workouts per week. Example:
    Week 1: A1, B1, C1
    Week 2: D1, A2, B2
    Week 3: C2, D2, A3
    Week 4: B3, C3, D3
    Week 5: A4, B4, C4
    Week 6: D4, etc. ...

    Optionally there is a second, less intensive, loading parameter:
    Wave 1. Warmup, 65%x5, 75%x5, 85%x5
    Wave 2. Warmup, 70%x3, 80%x3, 90%x3
    Wave 3. Warmup, 75%x5, 85%x3, 95%x1
    Wave 4 (Deload) - 60%x5, 65%x5, 70%x5

    Substitutions

    The main lifts can be substituted with variations (typically in subsequent mesocycles):
    Squat - box squat, squat with bands, front squat, etc.
    Bench press - board press, floor press, incline, etc.
    Deadlift - rack pulls, deficit DL, etc.
    Military press - push press, incline press, etc.

    Assistance Work

    Assistance work depends on your goals:
    Base - just do the main lifts
    Strength - just do 1-2 supplementary lifts, typically 3-5 sets x 6-20 reps
    Bodybuilder - 3-4 supplementary lifts, including some isolation work, done for higher volume, typically 3-4 sets x 10-20 reps

    Here is the "Strength" template assistance work from the book:

    Squat Day

    Squat: 5x10x50%
    Lug Curls: 5x10

    Bench Press Day

    Bench Press: 5x10x50%
    DB Rows: 5x10

    Deadlift Day

    Deadlift: 5x8x50%
    Hanging Leg Raises: 5x12

    Mil. Press Day

    Mil. Press: 5x10x50%
    Chins: 5 sets to failure.

    Here is the bodybuilder template assistance work from the book:

    Squat Day

    Hack Squat: 4 sets of 10-20 reps
    Leg Extensions: 4 sets of 10-30 reps
    Leg Curls: 4 sets of 10-15 reps
    Weighted Sit-ups: 4 sets of 10 reps

    or

    Leg Press – 4 sets of 10-20 reps
    Leg Extensions – 4 sets of 10-30 reps
    Leg Curls – 4 sets of 10-15 reps
    Weighted Sit-ups – 4 sets of 10 reps

    Bench Press Day

    DB Bench Press: 4 sets of 10-20 reps
    Dips (weighted): 4 sets of 8-15 reps
    Fly's: 4 sets of 12 reps
    Triceps Pushdowns: 4 sets of 10-20 reps

    or

    DB Incline Press – 4 sets of 10-20 reps
    Dips (weighted) – 4 sets of 8-15 reps
    Fly's – 4 sets of 12 reps
    Triceps Extensions – 4 sets of 10-20 reps

    Deadlift Day

    Chins: 4 sets of 10-12 reps
    DB Rows: 4 sets of 15 reps/arm
    Back Raises: 4 sets of 10 reps (with bar behind neck)
    Hanging Leg Raises: 4 sets of 15 reps

    or

    Lat Pulls – 4 sets of 10-12 reps
    Bent Over Rows – 4 sets of 15 reps/arm
    Reverse Hyperextensions – 4 sets of 12 reps
    Hanging Leg Raises – 4 sets of 15 reps

    Military Press Day

    DB Military Press: 4 sets of 10 reps
    Upright Rows: 4 sets of 10 reps
    Side Laterals: 4 sets of 10-15 reps
    Barbell Curls: 4 sets of 10 reps

    or

    Hammer Machine Military – 4 sets of 10 reps
    Rope Upright Rows – 4 sets of 10 reps
    Rear Laterals – 4 sets of 10-15 reps
    DB Curls – 4 sets of 10 reps


    These are just suggestions, what you do will depend on your own judgment, goals, experience, work capacity, training style, etc.

    Links

    Training Three Days a Week by Jim Wendler


    Jim Wendler's 5/3/1 Logbook Calculator
    Looks awesome to me. When you say "Squat + assistance" do you mean you would do squats and then the assistance exercises like the ones you categorized into strength and body building? Or do you mean just do the assistance exercises?

    Also, I'm not sure I understand the microcycles. Would I just do the same microcycle for each day (squat,deadlift,bench,military) and when I've done that move on to the next microcycle? Are the microcycle exercises the main ones you listed (squat,deadlift,bench,military)?

    Again, thanks for the replies

  16. #15
    Rob Schilke | GFX Designer thecityalive's Avatar
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    To give you additional reading: check this article from Elite FTS on College hockey
    http://articles.elitefts.com/article...ollege-hockey/
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  17. #16
    Wannabebig Member
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    Quote Originally Posted by thecityalive View Post
    To give you additional reading: check this article from Elite FTS on College hockey
    http://articles.elitefts.com/article...ollege-hockey/
    Just what I was looking for. Can't wait to try it out

  18. #17
    Wannabebig Member
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    So you blast the guy and then you want to help. Nice....... No wonder a lot of young people get frustrated with exercise and weight traing.
    Quote Originally Posted by thecityalive View Post
    To give you additional reading: check this article from Elite FTS on College hockey
    http://articles.elitefts.com/article...ollege-hockey/

  19. #18
    Administrator chris mason's Avatar
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    Sharks,

    What is your #1 goal?


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  20. #19
    Wannabebig Member Spartian's Avatar
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    Quote Originally Posted by tank38 View Post
    So you blast the guy and then you want to help. Nice....... No wonder a lot of young people get frustrated with exercise and weight traing.
    Read the original question.

  21. #20
    Wannabebig Member
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    Quote Originally Posted by chris mason View Post
    Sharks,

    What is your #1 goal?
    I want to gain size while getting stronger. While I'm in season now for hockey, I want to work towards getting better built for lacrosse in the spring

  22. #21
    Wannabebig Member
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    Quote Originally Posted by tank38 View Post
    So you blast the guy and then you want to help. Nice....... No wonder a lot of young people get frustrated with exercise and weight traing.
    It's all good. I should have titled it differently. I was more looking for feedback on what I could change with my routine, not so much a "rating" as I said it. He gave me a great response after

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