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jsanchez
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« on: November 18, 2009, 08:32:34 AM » |
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I want to see how my body reacts to just having my routine be like this Day 1 Muscleups x8 Rope Climbing x8 Deadlift x8 Military Press x2 Upright Row x2 Rear Delt Row x2 Day 2 5x 1legged Calf Raises 5x Front Raises 5x pistols 5x Barbell Squats, Hack Squats 3x, Wall Sit x3, Split Squats 2x, Lunges 2x. Day 3 Wide Pullups x10 Chest Dips x10 Deadlift x5 Barbell Row x5 Incline DB press x5 Day 4 Leg Curl 3x, Step ups 3x,(These are Bodyweight 40-50 reps each except lunges and stepups) Wide side to side Squats, Runstance Squats, Groucho Walk, Plyo Lunge, Sumo Chair. 2x Day 5 Chest Dips x5 Wide Pullups x5 Tricep Dips x3 Narrow Pullups x3 Chinups x3 Curls x3 CGBP x3 Bodyweight pushbacks x3 My rep Ranges would be 8-12 im not sure how many sets though. Also Am I missing any exercises etc. I also Have day 2 and 4 open. Im really confused  |
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« Last Edit: November 18, 2009, 01:10:29 PM by jsanchez »
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Dread
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« Reply #1 on: November 18, 2009, 08:39:11 AM » |
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Couple things I'd change.
-Do your squats and deadlifts first, they are the most taxing on your body and you'll need all the energy you can spare.
-Drop tricep dips off the list, you'll work your tri's fine with the chest dips and the presses anway
-Cali's are isolations and not compounds AFAICT, could be wrong though.
Otherwise this seems like a great workout! How many sets were you planning to do of each exercise?
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lol
wut?
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the_wolf
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« Reply #2 on: November 18, 2009, 08:42:58 AM » |
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Dread is right about putting the most demanding lower body exercises first and dropping second dips. California presses are technically a compound movement, although a few people that use them treat them like a tricep-only exercise. You're missing a lot of lower body work, such as lunges, pistols, split-squats, glute-ham raises, as well as plyometric and explosive work. Upright rows and any overhead presses are also compound. Pullovers are not considered a such, but I'd still put them into there. After all this, a note: doing all your exercises compound makes it, no matter how you split it, either a full-body or an upper-lower workout, and these shouldn't be done 5 days a week - 3 days, 4 at max.  |
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jsanchez
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« Reply #3 on: November 18, 2009, 01:11:40 PM » |
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I've Edited it also What plyometric work Should I add to my legs?
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Kausheel
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« Reply #4 on: November 18, 2009, 10:14:21 PM » |
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plyometrics for your legs ? running!!! its really fantastic. run as fast as you possibly can, and this will increase the speed at which your legs can move, hence a plyometric exercise. You can also jump, as high as you can, on the same spot, tucking in your legs in the air. its really good. I find sprinting and jumps, (long jump/high jump) helped my running speed. |
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If you workout with poor form, don't know anything about good nutrition, don't know your limits, only train your biceps, then it doesn't matter if you've worked out for 10 years, you're still a beginner.
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Pierre
Jr. Gnome
Reputation Power: 1
Posts: 85
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« Reply #5 on: November 19, 2009, 03:42:58 AM » |
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I train my legs last because most of your blood is rushing there as it's a big muscle group, then there's nothing left for your small muscles.
And if I train my legs first, I'm weak on my legs for the rest of my workout, try to do standing exercises when your legs are shaking!!!
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It's not about how hard you hit, it's about how hard you can get hit.
How much you can take and keep moving forward.
That's how winning is done!
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Dread
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« Reply #6 on: November 19, 2009, 06:24:12 AM » |
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I train my legs last because most of your blood is rushing there as it's a big muscle group, then there's nothing left for your small muscles.
And if I train my legs first, I'm weak on my legs for the rest of my workout, try to do standing exercises when your legs are shaking!!!
I'd find it impossible to squat bodyweight+ as the last part of a workout. |
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lol
wut?
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the_wolf
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« Reply #7 on: November 19, 2009, 06:27:35 AM » |
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I train my legs last because most of your blood is rushing there as it's a big muscle group, then there's nothing left for your small muscles.
And if I train my legs first, I'm weak on my legs for the rest of my workout, try to do standing exercises when your legs are shaking!!!
This is not correct, your body has ample of blood to supply all the muscles when they work together (we aren't, after all, genetically predisposed to be split-routine-following bodybuilders). The most demanding exercises should always come first, and in full-body routines, those are usually the leg exercises. I too find it hard to believe that you can't stand on your legs after a couple of sets of squats and deadlifts. If that still is the case, this effect should wear off in time as you get more and more accustomed to a higher volume. |
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Dread
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« Reply #8 on: November 19, 2009, 08:13:41 AM » |
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The only time I found difficulty standing, walking, running, or climbing stairs was when I did splits and had a leg day. I'd be doing squats, leg extensions, leg curls, calf raises and leg presses in one day. THAT will prevent ambulation, not 5 or 6 sets of heavy squats and deads.
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lol
wut?
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campos_jeremy
Applying Gnome
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« Reply #9 on: November 19, 2009, 09:12:49 PM » |
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i do squats 5 x 5 and 1 set of 5 reps for deadlifts. i never did these exercises before because i thought i'd stunt my growth orsomething. i can't imagine not doing them
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squat: 235lbs 5 x 5, GOAL: 315lbs
deadlift: 235lbs 5 x 5, GOAL: 315lbs
overhead press: 65lbs 5 x 5, GOAL: 135lbs
bench: 135lbs 5 x 5, GOAL: 225lbs
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Pierre
Jr. Gnome
Reputation Power: 1
Posts: 85
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« Reply #10 on: November 20, 2009, 02:52:26 AM » |
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Well, I guess everybody is different.  |
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It's not about how hard you hit, it's about how hard you can get hit.
How much you can take and keep moving forward.
That's how winning is done!
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