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

Itís 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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Results 1 to 11 of 11
  1. #1
    Senior Member BigBossMan's Avatar
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    Feedback On Routine.

    Monday: Shoulders

    Superset:

    Exercise One(Choose one of the following):3 sets of 12/10/8 reps
    -front dumbell lateral raise
    -lying cable pullover
    -internal dumbell rotation

    Exercise Two(Choose one of the following: 3 sets of 12/10/8 reps
    -Arnold Press
    -Twisting DB Millitary press
    -Barbell Military Press

    one minute between superset and two minutes between sets

    Exercise Three(Choose one of the following:3 sets of 12/10/8 reps
    -rear dumbell lateral raise
    -rear cable lateral raise
    -dip bar shrug
    -dumbell shrug

    Exercise Four(Choose one of the following:3 sets of 12/10/8 reps
    -Side DB lateral raise
    -cross cable lateral raise

    one minute between superset and two minutes between sets

    Exercise Five(Choose one of the following):3 sets of 12/10/8 reps
    -rear dumbell lateral raise
    -rear cable lateral raise
    -dip bar shrug
    -dumbell shrug

    Exercise six(Choose one of the following):3 sets of 12/10/8 reps
    -Arnold Press
    -Twisting DB Millitary press
    -Barbell Military Press

    one minute between superset and two minutes between sets

    Tuesday: Arms

    Exercise One(Choose one of the following):3 sets of 12/10/8 reps
    -DB concentration curl
    -db preacher curl
    -reverse grip db curl
    -reverse grip BB curl

    one minute between superset and two minutes between sets

    Exercise Two(Choose one of the following): 3 sets of 12/10/8 reps
    -twisting DB kickback
    -overhead cable extension
    -cable press down
    -reverse grip cable pressdown

    one minute between superset and two minutes between sets


    ABS-superset

    Exer-ball db crunch----------full rotation knee raise
    bent leg crunch-------------hanging knee raise
    twisting crunch-------------hanging leg raise
    superman-------------------lying leg raise

    I choose one from each side and superset with a minute between the superset and two between the set. Mixing it up day to day

    Wednesday: LEGS!!

    Exercise One(Choose one of the following):3 sets of 12/10/8 reps
    -forward DB lunge
    -Leg Extension

    Exercise Two(Choose one of the following): 3 sets of 12/10/8 reps
    -Backward DB lunge
    -Seated leg curl
    -lying leg raise

    one minute between superset and two minutes between sets

    Exercise Three(Choose one of the following:3 sets of 12/10/8 reps
    -Standing Calf Negatives
    -donkey calf negatives
    -seated calf negatives

    Exercise Four(Choose one of the following:3 sets of 12/10/8 reps
    -Barbell Squat
    -Deadlift

    one minute between superset and two minutes between sets

    Exercise Five(Choose one of the following):3 sets of 12/10/8 reps
    -Standing Calf Negatives
    -donkey calf negatives
    -seated calf negatives

    Exercise six(Choose one of the following):3 sets of 12/10/8 reps
    -Barbell Squat
    -Deadlift

    one minute between superset and two minutes between sets

    Thursday: Back

    Exercise One(Choose one of the following):3 sets of 12/10/8 reps
    -hanging row
    -twisting DB row
    -jockey row
    -wide arm cable row
    -close grip cable row
    -straight arm pull down
    -reverse back extension

    Exercise Two(Choose one of the following): 3 sets of 12/10/8 reps
    -assisted wide arm chinup
    -wide arm lat pull down
    -assisted chin up
    -close grip lat pull down
    -high pull

    one minute between superset and two minutes between sets

    Exercise 3,4,5,6: 3 sets of 12/10/8 reps
    supersets with a combination of the same exercises to exercises first and then bottow exercises second

    one minute between superset and two minutes between sets

    Friday:Chest

    Exercises 1 and 3(Choose one of the following):3 sets of 12/10/8 reps
    -Incline DB fly
    -DB fly
    -DB Pullover
    -DB front lateral raise(palms up)
    -low cross cable reaise(palms up)

    Exercises 2 and 4(Choose one of the following):3 sets of 12/10/8 reps
    -weighted incline push up
    -weighted dips
    -incline DB press
    -DB press
    -smith/DB press to neck
    -incline bench press
    -bench press

    one minute between superset and two minutes between sets

    ABS-superset

    Exer-ball db crunch----------full rotation knee raise
    bent leg crunch-------------hanging knee raise
    twisting crunch-------------hanging leg raise
    superman-------------------lying leg raise

    I choose one from each side and superset with a minute between the superset and two between the set. Mixing it up day to day

    saturday and sunday I do a HIIT workout involving biking/jump roping/wind sprints and running

    I try and mix up the routine so that every week is different from the week before choosing different exercises from the lists. Keeping my body guessing.

    - I also increase in intensity to peak intensity every three weeks
    -peak intensity is 5 sets of different reps with 30 secs between supersets and 1 minute between exercises. THen week four will be back to the low intensity workout posted above.

    I have done this low intensity workout the last two weeks to get back into shape and have been hitting it really light. I should start hitting it hard this monday. Any thought/comments/suggestions would be appreciated.

    Sorry for the long post!

    <bbm>

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  3. #2
    Senior Member
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    Oct 2003
    Location
    StL
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    1,125
    Sorry if you posted this above, but what are your goals?

  4. #3
    Senior Member BigBossMan's Avatar
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    Apr 2007
    Posts
    186
    Well...I posted goals in the nutrition section but right now I am 170 6ft was around 20% body fat but have lost seven pounds in the last week and a half....I am currently cutting to bring BF down I am eating about 2600 clean cals a day. I am losing weight so this appears to be under maintenance for me. Could also be the effect of lifting(increase in testosterone) and building muscle and eating six times a day and running speeding up my metabolism though I guess

  5. #4
    Senior Member
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    Jul 2006
    Posts
    1,396
    Hey BigBossMan (awesome name!)

    Personally I'm not a big fan of supersetting stuff, but, if it works for you then good on ya. Everything seems fine with your routine.

  6. #5
    Senior Member BigBossMan's Avatar
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    Apr 2007
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    186
    My goal is to get under 10% BF and then start a slow clean bulk to 200lbs

  7. #6
    Just watch me ... Built's Avatar
    Join Date
    Feb 2005
    Posts
    9,912
    Neither the frequent feedings nor the running will speed your metabolism. Increasing caloric expenditure will increase your deficit, to be sure.

    On a cut, you're not going to build a LOT of muscle, although there are newbie gains to be had, no doubt.

    You appear to be dropping weight too fast. Watch it - in your haste, I'm sure you don't want to lose LBM.

    What macros are you running for your diet?

  8. #7
    Senior Member BigBossMan's Avatar
    Join Date
    Apr 2007
    Posts
    186
    Calories Eaten Today
    grams cals %total
    Total: 2632

    Fat: 109 977 37%

    Sat: 22 200 8%

    Poly: 27 240 9%

    Mono: 52 470 18%

    Carbs: 260 966 37%
    Fiber: 18 0 0%

    Protein: 169 674 26%
    Alcohol: 0 0 0%

  9. #8

  10. #9
    Senior Member BigBossMan's Avatar
    Join Date
    Apr 2007
    Posts
    186
    Quote Originally Posted by Built View Post
    You could stand to increase your protein and your fibre a little.

    How do you feel on this?
    I feel great!!! I am a little bit hungry at times but then I realize oh hey its time to eat again and then eat my next meal. I have been running about 1.4 miles around the block by my house I live up in the mountains so it is a big block with lots of hills so it is a pretty good workout. My protein was based on1.14g per pound of LBM. I am not so sure on my body fat % though. I am going to post some pics this Sunday hopefully before I get into full swing next week. I have BF calipers but I am not sure if I am using them properly. I also eat no meat and unfortunately my diet doesn't have alot of veggies I am taking multi plus though and I am going to get a wheat grass juicer as soon as I can afford it.

  11. #10

  12. #11
    Bodybuilding Mythbuster
    Join Date
    Oct 2001
    Location
    Yeongsan. South Korea
    Posts
    5,907
    Quote Originally Posted by BigBossMan View Post
    [B]


    I choose one from each side and superset with a minute between the superset and two between the set. Mixing it up day to day

    saturday and sunday I do a HIIT workout involving biking/jump roping/wind sprints and running

    I try and mix up the routine so that every week is different from the week before choosing different exercises from the lists. Keeping my body guessing.

    - I also increase in intensity to peak intensity every three weeks
    -peak intensity is 5 sets of different reps with 30 secs between supersets and 1 minute between exercises. THen week four will be back to the low intensity workout posted above.

    I have done this low intensity workout the last two weeks to get back into shape and have been hitting it really light. I should start hitting it hard this monday. Any thought/comments/suggestions would be appreciated.

    Sorry for the long post!

    <bbm>
    You've got four upper body days and one lower body day.

    You are doing a ton of work for shoulders. When you work back and chest you are hitting shoulders as well. They're being trained three days a week.

    The volume seems a bit high.

    Changing your routine every week is pointless. The body does not need to be tricked into guessing. Staying on a solid routine will get you further than switching every week.

    You don't appear to have much rest. 7 days a week you are doing some form of training...Personally I'd take at least 2 days off.
    Last edited by Songsangnim; 05-29-2007 at 08:52 PM.

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