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  • NSFW Adjust my workouts

    I'm trying to change up my weekly workout routines again and thought I would let every one get some input, though I doubt 99.9% of it will be useful and fully 75% of that insulting, unless it's Animal because he's a professional physical trainer.
    This is my current workout for the week;
    Monday, Chest:
    Benchpress
    135 X 20
    165 2 X 10
    185 10
    245 2 X 6
    225 8
    185 15
    135 to fail
    Incline dumbbell press
    65 3 x 8
    Decline Bench
    185 3 x 8

    Cable Fly
    Flat 77 3 x 8
    Incline 66 3 x 8
    Decline 88 3 x 8


    Tuesday Back
    Pullups, weight assisted 3 x 10
    Bentover row 155 3 x 8
    Close grip pull down 160 3 x 10
    Wide grip seated row 145 3 x 8
    Straight leg deadlift 185 3 x 10
    Deadlift
    185 x 12, 205 x 10, 225 x 8, 265 x 8


    Wed. Shoulders Super setted
    Plate Lift 45 3 x 15
    Rev Shoulder Fly 30 3 x 8
    Dumbell raise 25 3 x 8
    Lat raise 30 3 x 8
    ^ in sequence with minimal break
    High Pull 115 3 x 8
    Mil Press 135 3 x 8
    Power Clean (If there is no JCW joke I will lose faith in the place) 135 x8, 155 x 6, 185 4
    Legs: the basics
    Extension 140 3 x 8, Curls 140 3 x 8, Calf Raise 90 3 x 15, Squats 265 3 x 6, Leg Press 500 3 x 6

    Thursday Tricep
    Combination of extentions with bar, handle, and rope
    Sets are all 3 x 8 or 10
    Swim

    Friday
    Bicep: Basic curls 25 3 x 20
    Hammer curls 45 3 x 8
    spider barbel Curls 125 3 x 8
    1 arm preacher curls 45 3x 8
    Incline hammer curls 55 3 x 8, 40 3 x 10
    Eliptical trainer to rehab the knee

    Some items I take it easy on to prevent another shoulder injury. Suggestions?
















    Thanks fuckers.
    Last edited by Blasted; 03-04-2016, 03:14 PM. Reason: note to self, check in advanced before posting again

  • #2
    Monday, Chest: Tuesday Wed. Shoulders Super setted

    Thursday Tricep Friday:

    Comment


    • #3
      Where is the cardio?

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      • #4
        Way, way too many sets.

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        • #5
          that may be the gayest work out I have ever seen. why don't you work in some pilates while you are at it.

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          • #6
            Mon. Back and biceps. Wed. Chest and triceps. Friday. Legs and shoulders. Less sets........biceps certainly dont need 18 sets

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            • #7
              Originally posted by Stapes View Post
              Mon. Back and biceps. Wed. Chest and triceps. Friday. Legs and shoulders. Less sets........biceps certainly dont need 18 sets
              I split it up to get myself to go everyday. I was doing that for a year, switched to opposing muscle groups and treat it more as a cardio workout. Keeping the heart rate up. I do swim and run laps in the pool as I'm trying to rebuild a bum knee now.

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              • #8
                Originally posted by Stapes View Post
                Mon. Back and biceps. Wed. Chest and triceps. Friday. Legs and shoulders. Less sets........biceps certainly dont need 18 sets
                When I used to work out I did fewer, heavier sets. Then I started German Volume Training.
                This time I'm going to do more, lighter sets & reps. See how that works...

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                • #9
                  I've always been more about endurance training, when I could run a half marathon was my idea of a good jog.

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                  • #10
                    Workout "routines" are for your father's generation. Everyone knows that muscle adapts with freakish speed to any repetitive movement. The best physique is cultivated through fast paced circuit training through constantly changing exercises of far lower weight than the grunting slamming douche bags at your local Golds would lead you to believe.

                    Unless you're aiming for that meathead "look," in which case, continue on with your gay "routine."

                    You're welcome.

                    Comment


                    • #11
                      Slappy wants to know if he can spot for you.

                      Comment


                      • #12
                        Originally posted by JackRabbit_Slim View Post
                        Workout "routines" are for your father's generation. Everyone knows that muscle adapts with freakish speed to any repetitive movement. The best physique is cultivated through fast paced circuit training through constantly changing exercises of far lower weight than the grunting slamming douche bags at your local Golds would lead you to believe.

                        Unless you're aiming for that meathead "look," in which case, continue on with your gay "routine."

                        You're welcome.
                        I'm already fat, I'm going for big and fat. Cross fit ain't gonna work for that.

                        Comment


                        • #13
                          Originally posted by halflink View Post
                          Slappy wants to know if he can spot for you.
                          pass...

                          Comment


                          • #14
                            Originally posted by JackRabbit_Slim View Post
                            Workout "routines" are for your father's generation. Everyone knows that muscle adapts with freakish speed to any repetitive movement. The best physique is cultivated through fast paced circuit training through constantly changing exercises of far lower weight than the grunting slamming douche bags at your local Golds would lead you to believe.

                            Unless you're aiming for that meathead "look," in which case, continue on with your gay "routine."

                            You're welcome.
                            Fast pace and low weights. Go for it

                            Comment


                            • #15
                              Originally posted by Blasted View Post
                              I'm already fat, I'm going for big and fat. Cross fit ain't gonna work for that.
                              Then the gym just shouldn't be your priority. Adding muscle beneath fat just makes you look fatter. Get your diet in check and start hiking a few miles a week. You won't do this, but it would change your life for the better.

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