Take a peak at my new lifting routine please

Hybrid · 10-11-2005, 08:00 PM

Here is what I was thinking of doing starting next week (monday of next week) for my 6AM workouts!! (That means I'll have to get up at 5! WOo hoo!!!)

Monday - Chest/Triceps
Flat BB Bench (I love this, I feel it tear my pecs, and refuse to abandon it!) (4 sets)
Incline DB Bench (3 sets)
Decline BB Bench (3 sets)
Tricep Pushdowns (rope) (2 sets)
Closed Grip Bench Press (using an EZ-Bar) (3 sets)
Weighted Dips (3 sets)

Tuesday - Legs/Forearms
Squats (3 sets, rep scheme 20, 15, 10)
Calf Raises (3 sets)
Good Mornings or possibly some other hamstring exercise.
DB Wrist Curls
(not sure yet, I've tried EZ-Bar curls and reverse DB curls and didn't like either, any other forearm exercise you guys liked? If not just gripper training)

Wednesday - Rest/HIIT or Low Intensity Cardio

Thursday - Shoulders/Abs
Weighted Decline Situps (3 sets) (if my school's benches decline, if not I will do abs on off-days)
Weighted Leg Raises (3 sets)
Seated BB Military Press
BB Shurgs
Seated DB Press

Friday - Back/Biceps
Deadlifts (3 sets)
Chinups (3 sets)
Lat pulley (3 sets)
Lat row machine (no idea the name of it for real - it's not low row or anything like that) (2 sets)
Alternating DB Curls (3 sets)
Concentration Curls (3 sets)
Incline DB Curls (3 sets)

Any suggestions? Any better exercises? Perhaps lower volue here, higher volume there? I'm always up for any and all suggestions.

W8isGR8 · 10-11-2005, 08:21 PM

The following reply contains opinion only-

Chest/tri's- I personally think that weighted dips are a good substitute for decline, so you could ditch the decline if you want. Also, I would switch CGBP with some type of overhead extension to target the long head(since the rope pushdowns hit the lateral head, the presses hit the medial head, and dips will hit all of them pretty well)

Legs/forearms- I personally find direct forearm work to be worthless, as they're primarily slow-twitch fibers and not suited for hypertrophy. Any indirect work should be enough. For legs I prefer 1 compound(i.e squats), and 1 iso for quads(i.e. leg extensions), and 1 for hams(i.e. leg curls)

abs/shoulders- sit-ups and leg raises both work the hip flexors, primarily the iliopsoas, not the rectus abdominus, so as far as direct ab exercises they're not the best of choices. I also believe that abs need no direct work, but are a product of diet/cardio/bodyfat/heavy weights. As for the shoulders I think it's redundant to have BB and DB press, as this is pretty much the same movement. I would keep one compound, and add one movement for each head(i.e. front BB raises, cable side laterals, and face pulls).

Back/biceps- keep the deads and pull-ups, but you only need 1 type of row(i.e. T-bar, BB row). Also, I would switch the alternating DB curls for preacher/spider curls.

Just my .02

Hybrid · 10-11-2005, 08:31 PM

Thanks!
For the long head, you mean something such as skullcrushers? I used to do them (and still do for this week) but I felt like I was getting tired of them. Could you sgueest something that would target the long head?

I have extremely small forearms (well, small arms to begin with) and horrible grip. I was hoping that a grip/forearm combo would help this, you think it won't? Do you train your calves directly, or not? Perhaps I will just add a set of hack leg press (we have an inverted leg press machine, kinda like hack squats at our school now - perhaps it is hack squats) into my leg workout too. I like leg workouts

Is there anything that will hit my abs well? And how come if both situps and leg raises work the hip flexors (i've heard this many times before) I never feel the burn there, but instead directly in my abs, and my abs are extremely pumped afterwards (especially on weighted decline situps!). I will look into a different shoulder exercise, i'll actually research the ones you gave me, I've never done anything else before.

Is the lat pull down a rowing exercise? If not, don't I only have one row? Or is the chinpus a rowing exercise? I always thought T-Bar Rows/BB rows/One Arm DB Rows/Low rows were the only rows? I also thought about switching alternating incline curls for spider curls. I will try that out, good advice. I wasn't sure whether to do preachers or if I should stick with the curls because my biceps need some serious mass. Of course, I heard spider curls really kill the bi!! Also, did you mean that I should dropt he inlcline alternating, or the normal alternating?

W8isGR8 · 10-11-2005, 08:46 PM

My favorite exercise for the long head is 2 handed overhead DB extension. I lean my back against a preacher curl pad for support, slowly lower the DB behind my head, and push it back up(keeping the elbows by my head and pointed at the ceiling the whole time). Or you could kill two birds with one stone, and do overhead rope extensions. That will hit the long/lateral heads.

As for the forearms, pull-ups and deadlifts will make them stronger. I train calves 3 x a week, either standing or on the donkey calf machine, and seated calf raises.

As for the abs http://www.exrx.net/WeightTraining/Myths.html

The lat pull-down is an inferior version of the pull-up. You're right about the rows. Just switch what type of pull-up/row you do each week.(i.e. hammer grip chins and BB rows, or wide grip pull-ups and T-bar rows).

Alternating DB curls and Incline curls are too similar. I only do two biceps exercises, Preacher curls and cross-chest hammer curls.

UNLVmike · 10-11-2005, 09:13 PM

Quote:

Originally Posted by W8isGR8

The following reply contains opinion only-

Chest/tri's- I personally think that weighted dips are a good substitute for decline, so you could ditch the decline if you want. Also, I would switch CGBP with some type of overhead extension to target the long head(since the rope pushdowns hit the lateral head, the presses hit the medial head, and dips will hit all of them pretty well)

Legs/forearms- I personally find direct forearm work to be worthless, as they're primarily slow-twitch fibers and not suited for hypertrophy. Any indirect work should be enough. For legs I prefer 1 compound(i.e squats), and 1 iso for quads(i.e. leg extensions), and 1 for hams(i.e. leg curls)

abs/shoulders- sit-ups and leg raises both work the hip flexors, primarily the iliopsoas, not the rectus abdominus, so as far as direct ab exercises they're not the best of choices. I also believe that abs need no direct work, but are a product of diet/cardio/bodyfat/heavy weights. As for the shoulders I think it's redundant to have BB and DB press, as this is pretty much the same movement. I would keep one compound, and add one movement for each head(i.e. front BB raises, cable side laterals, and face pulls).

Back/biceps- keep the deads and pull-ups, but you only need 1 type of row(i.e. T-bar, BB row). Also, I would switch the alternating DB curls for preacher/spider curls.

Just my .02

W8 - Great post!

Also, I would suggest possibly including SLDL... they have been great for my hammys.

I also feel your sholder routine is slacking a bit and I agree to stick to either BB or DB presses, but not both. Some other great sholder exercises you may want to include...

- Lying Laterals (A old DD secret that has done wonders for me)
- For the rear delts, reverse peck deck, face pulls, or what I do, bent over laterals with my head rested on an incline bench.

Another thing you may want to consider for your traps is trying out different grips. You will see a great difference between close grip / wide grip shrugs as well as shrugs done from the front vs. shrugs done from behind. There are many variations, don't be afraid to experiment and you will soon find exactly what works best for you.

Hybrid · 10-12-2005, 01:18 PM

Are these Lying Laterals?
http://www.bodybuilding.com/fun/exer...+Lateral+Raise

UNLVmike · 10-12-2005, 03:41 PM

Quote:

Originally Posted by Hybrid

Are these Lying Laterals?
http://www.bodybuilding.com/fun/exer...+Lateral+Raise

Yes, you can do different variations of them such as shown in the picture, coming down to the thigh, and coming down behind the thigh.

Personally, I come down to the front of my thigh.

W8isGR8 · 10-12-2005, 07:28 PM

Quote:

Originally Posted by UNLVmike

Yes, you can do different variations of them such as shown in the picture, coming down to the thigh, and coming down behind the thigh.

Personally, I come down to the front of my thigh.

Yeah, in front of the thigh will hit the mid/rear delts, behind the thigh hits the front/mid delts. I like behind the thigh personally.

Hybrid · 10-12-2005, 07:55 PM

What do you mean by behind the thigh? I keep the weight next to my thighs? Or? Can you find a picture for it or an example please?

W8isGR8 · 10-12-2005, 08:15 PM

Quote:

Originally Posted by Hybrid

What do you mean by behind the thigh? I keep the weight next to my thighs? Or? Can you find a picture for it or an example please?

Keep you arm in line with your body, instead of 90 degrees like the first example. Just like doing normal standing laterals, only lying down on on side.

Hybrid · 10-12-2005, 08:23 PM

Gotcha! I will most definitly try that!

UNLVmike · 10-12-2005, 09:51 PM

Quote:

Originally Posted by W8isGR8

Yeah, in front of the thigh will hit the mid/rear delts, behind the thigh hits the front/mid delts. I like behind the thigh personally.

Which is where I have intended to hit them

.

My rear delts are so dam stubborn!

AnImLiZtIk · 10-12-2005, 10:32 PM

Quote:

Originally Posted by W8isGR8

The following reply contains opinion only-

Chest/tri's- I personally think that weighted dips are a good substitute for decline, so you could ditch the decline if you want. Also, I would switch CGBP with some type of overhead extension to target the long head(since the rope pushdowns hit the lateral head, the presses hit the medial head, and dips will hit all of them pretty well)

Legs/forearms- I personally find direct forearm work to be worthless, as they're primarily slow-twitch fibers and not suited for hypertrophy. Any indirect work should be enough. For legs I prefer 1 compound(i.e squats), and 1 iso for quads(i.e. leg extensions), and 1 for hams(i.e. leg curls)

abs/shoulders- sit-ups and leg raises both work the hip flexors, primarily the iliopsoas, not the rectus abdominus, so as far as direct ab exercises they're not the best of choices. I also believe that abs need no direct work, but are a product of diet/cardio/bodyfat/heavy weights. As for the shoulders I think it's redundant to have BB and DB press, as this is pretty much the same movement. I would keep one compound, and add one movement for each head(i.e. front BB raises, cable side laterals, and face pulls).

Back/biceps- keep the deads and pull-ups, but you only need 1 type of row(i.e. T-bar, BB row). Also, I would switch the alternating DB curls for preacher/spider curls.

Just my .02

^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^

added: you gotta ROW to GROW

Hybrid · 10-13-2005, 11:59 AM

Well yesterday I did Lying Laterals (with the dumbells at/behind my thigh). I had originally decided to try them out with a 30lb dumbell.... boy was I wrong. I flew off the bench trying to do them LOL

After dropping the weight to 15lbs (and still struggeling with that) I became more comfortable with the exercise.

However, me and my training partner noticed while doing these (he hadn't done them either) that right on the top/middle part of my shoulder whenever you did them there was a small VERY dull pain/ache feeling. It wasn't the normal "burn/pump" I get when lifting, or doing any other shoulder exercise for that matter. Was I doing it right and feeling the right thing, or was I doing them wrong?

AnImLiZtIk · 10-13-2005, 12:02 PM

Quote:

Originally Posted by Hybrid

Well yesterday I did Lying Laterals (with the dumbells at/behind my thigh). I had originally decided to try them out with a 30lb dumbell.... boy was I wrong. I flew off the bench trying to do them LOL

After dropping the weight to 15lbs (and still struggeling with that) I became more comfortable with the exercise.

However, me and my training partner noticed while doing these (he hadn't done them either) that right on the top/middle part of my shoulder whenever you did them there was a small VERY dull pain/ache feeling. It wasn't the normal "burn/pump" I get when lifting, or doing any other shoulder exercise for that matter. Was I doing it right and feeling the right thing, or was I doing them wrong?

possibly did them wrong. the key to any movement is tempo. keep it very slow and controlled, squeze at the top, back down slow.
elimenate all momentum.

Hybrid · 10-13-2005, 01:05 PM

The thing is that it felt like the muscle was being worked, it just wasn't the same burn I get on most exercises. No burn/pump feeling here. It wasn't painful at all, just I have no idea on how to put the feeling into words. Perhaps anyone else know what i mean?

UNLVmike · 10-13-2005, 03:34 PM

Hybrid, going behind the thigh also feels akward to me. Which is why when I do them I go very light and control it all the way through.

If its painful, then either drop wieght and concentrate more on your form or just drop it completly.

Did you try them in front of the thigh? Thats the way which feel the most confortable to me.

Remember, pump/burn doesnt always meen the exercise isnt "working"

W8isGR8 · 10-13-2005, 06:16 PM

Quote:

Originally Posted by Hybrid

The thing is that it felt like the muscle was being worked, it just wasn't the same burn I get on most exercises. No burn/pump feeling here. It wasn't painful at all, just I have no idea on how to put the feeling into words. Perhaps anyone else know what i mean?

It's a different feeling because your putting all the stress/tension on the muscle at the bottom of the movement, where it's not used to it. It's like the first time you do preacher curls, it's a different movement, different feel. I know what you're talking about though.

Hybrid · 10-13-2005, 09:00 PM

Ok, thanks W8isGr8. It wasn't "pain" but an extremely dull pain was the only way I could think of it. Almost as if the muscle is moving sorta? I dunno, but as long as you know what I'm talking about

I obviously went nice and light on these, considering I have no dumbells lower than 10lbs and those are what I started out with hehe.

EDIT:Oh, and I know that burn/pump doesn't always mean a muscle is being exercised, just its something I usually get and usually exepct

Hybrid · 10-16-2005, 02:49 PM

Ok. I will be starting this (unless you guys see anything else wrong or if you see something better than could be subed in) THIS monday, so feedback would be greatttllyy appreciated. As far as my rep scheme goes, this is how I generally feel whenever I'm doing a 3 set exercise with my rep scheme... The first set (Whatever amount) is just a medium weight, I'm burning/pumped on this (I know this means nothing) but I'm not shaking. My 2nd set (whatever amount) I'm usually starting to feel some musclue failure, and by the 8th rep I'm usually pretty slow getting that weight up. The 3rd set (whatever amount) is usually hard from the first rep. I'm always struggeling with each rep but I keep strict form. I usually fail on this set, however, sometimes I reach the rep limit I want. I continue to lift until failure (it's never over 1-2reps over my target) until failure. Next week I up the weights on all of the sets by 5lbs.

Monday - Chest/Triceps
Flat BB Bench (4 sets) (10 8 6 6 rep scheme)
Incline DB Bench (3 sets)
Weighted Dips (4 sets)
2 handOverhead Dumbell Extensions (2 sets)
Closed Grip Bench Press (using an EZ-Bar) (3 sets)

Tuesday - Legs/Forearm
Squats (3 sets - rep scheme 20, 15, 10)
Calf Raises (3 sets - 25 35 50 rep scheme)
Leg Press (3 sets - 15 10 8 rep scheme)
SLDL (3 sets - 15 10 8 rep scheme)
DB Wrist Curls (3 sets - 10 10 10 rep scheme)
Reverse BB Curl (3 sets - 10 10 10 rep scheme)

Thursday - Shoulders/Abs
Seated BB Military Press (3 sets - 10 8 6 rep scheme)
BB Shrugs (3 sets - 10 8 6 rep scheme)
Behind the Thigh Lying Laterals (3 sets - 10 8 6 rep scheme)
Weighted Decline Situps (3 sets - 20 20 30 rep scheme)
Leg raises (3 sets unweighted until failure, never done before)

Friday - Back/Biceps
Deadlifts (3 sets - 8 6 6 rep scheme)
Chinups (3 sets - 10 8 6 rep scheme (will most likely just be failure on each))
T-Bar Row/Lat Machine Row (switched up every 2 weeks) (4 sets - 10 8 8 6)
Alternating DB Curls (3 sets - 10 8 6 rep scheme)
Concentration Curls (2 sets - 10 8 rep scheme)
Spider Curls (3 sets - 10 8 6 rep scheme)

10-11-2005, 08:00 PM	#1
Hybrid IMPC Contestant Join Date: Oct 2005 Location: Gibsonia PA Posts: 824 Recipes: 0 Rep Power: 13	Take a peak at my new lifting routine please Here is what I was thinking of doing starting next week (monday of next week) for my 6AM workouts!! (That means I'll have to get up at 5! WOo hoo!!!) Monday - Chest/Triceps Flat BB Bench (I love this, I feel it tear my pecs, and refuse to abandon it!) (4 sets) Incline DB Bench (3 sets) Decline BB Bench (3 sets) Tricep Pushdowns (rope) (2 sets) Closed Grip Bench Press (using an EZ-Bar) (3 sets) Weighted Dips (3 sets) Tuesday - Legs/Forearms Squats (3 sets, rep scheme 20, 15, 10) Calf Raises (3 sets) Good Mornings or possibly some other hamstring exercise. DB Wrist Curls (not sure yet, I've tried EZ-Bar curls and reverse DB curls and didn't like either, any other forearm exercise you guys liked? If not just gripper training) Wednesday - Rest/HIIT or Low Intensity Cardio Thursday - Shoulders/Abs Weighted Decline Situps (3 sets) (if my school's benches decline, if not I will do abs on off-days) Weighted Leg Raises (3 sets) Seated BB Military Press BB Shurgs Seated DB Press Friday - Back/Biceps Deadlifts (3 sets) Chinups (3 sets) Lat pulley (3 sets) Lat row machine (no idea the name of it for real - it's not low row or anything like that) (2 sets) Alternating DB Curls (3 sets) Concentration Curls (3 sets) Incline DB Curls (3 sets) Any suggestions? Any better exercises? Perhaps lower volue here, higher volume there? I'm always up for any and all suggestions. __________________ If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

10-11-2005, 08:21 PM	#2
W8isGR8 Pro Stature Join Date: Oct 2005 Location: Pearl City,Hawaii Posts: 119 Recipes: 0 Rep Power: 4	The following reply contains opinion only- Chest/tri's- I personally think that weighted dips are a good substitute for decline, so you could ditch the decline if you want. Also, I would switch CGBP with some type of overhead extension to target the long head(since the rope pushdowns hit the lateral head, the presses hit the medial head, and dips will hit all of them pretty well) Legs/forearms- I personally find direct forearm work to be worthless, as they're primarily slow-twitch fibers and not suited for hypertrophy. Any indirect work should be enough. For legs I prefer 1 compound(i.e squats), and 1 iso for quads(i.e. leg extensions), and 1 for hams(i.e. leg curls) abs/shoulders- sit-ups and leg raises both work the hip flexors, primarily the iliopsoas, not the rectus abdominus, so as far as direct ab exercises they're not the best of choices. I also believe that abs need no direct work, but are a product of diet/cardio/bodyfat/heavy weights. As for the shoulders I think it's redundant to have BB and DB press, as this is pretty much the same movement. I would keep one compound, and add one movement for each head(i.e. front BB raises, cable side laterals, and face pulls). Back/biceps- keep the deads and pull-ups, but you only need 1 type of row(i.e. T-bar, BB row). Also, I would switch the alternating DB curls for preacher/spider curls. Just my .02 __________________ I seek only the truth

10-11-2005, 08:31 PM	#3
Hybrid IMPC Contestant Join Date: Oct 2005 Location: Gibsonia PA Posts: 824 Recipes: 0 Rep Power: 13	Thanks! For the long head, you mean something such as skullcrushers? I used to do them (and still do for this week) but I felt like I was getting tired of them. Could you sgueest something that would target the long head? I have extremely small forearms (well, small arms to begin with) and horrible grip. I was hoping that a grip/forearm combo would help this, you think it won't? Do you train your calves directly, or not? Perhaps I will just add a set of hack leg press (we have an inverted leg press machine, kinda like hack squats at our school now - perhaps it is hack squats) into my leg workout too. I like leg workouts Is there anything that will hit my abs well? And how come if both situps and leg raises work the hip flexors (i've heard this many times before) I never feel the burn there, but instead directly in my abs, and my abs are extremely pumped afterwards (especially on weighted decline situps!). I will look into a different shoulder exercise, i'll actually research the ones you gave me, I've never done anything else before. Is the lat pull down a rowing exercise? If not, don't I only have one row? Or is the chinpus a rowing exercise? I always thought T-Bar Rows/BB rows/One Arm DB Rows/Low rows were the only rows? I also thought about switching alternating incline curls for spider curls. I will try that out, good advice. I wasn't sure whether to do preachers or if I should stick with the curls because my biceps need some serious mass. Of course, I heard spider curls really kill the bi!! Also, did you mean that I should dropt he inlcline alternating, or the normal alternating? __________________ If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

10-11-2005, 08:46 PM	#4
W8isGR8 Pro Stature Join Date: Oct 2005 Location: Pearl City,Hawaii Posts: 119 Recipes: 0 Rep Power: 4	My favorite exercise for the long head is 2 handed overhead DB extension. I lean my back against a preacher curl pad for support, slowly lower the DB behind my head, and push it back up(keeping the elbows by my head and pointed at the ceiling the whole time). Or you could kill two birds with one stone, and do overhead rope extensions. That will hit the long/lateral heads. As for the forearms, pull-ups and deadlifts will make them stronger. I train calves 3 x a week, either standing or on the donkey calf machine, and seated calf raises. As for the abs http://www.exrx.net/WeightTraining/Myths.html The lat pull-down is an inferior version of the pull-up. You're right about the rows. Just switch what type of pull-up/row you do each week.(i.e. hammer grip chins and BB rows, or wide grip pull-ups and T-bar rows). Alternating DB curls and Incline curls are too similar. I only do two biceps exercises, Preacher curls and cross-chest hammer curls. __________________ I seek only the truth

10-12-2005, 01:18 PM	#6
Hybrid IMPC Contestant Join Date: Oct 2005 Location: Gibsonia PA Posts: 824 Recipes: 0 Rep Power: 13	Are these Lying Laterals? http://www.bodybuilding.com/fun/exer...+Lateral+Raise __________________ If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

10-12-2005, 07:55 PM	#9
Hybrid IMPC Contestant Join Date: Oct 2005 Location: Gibsonia PA Posts: 824 Recipes: 0 Rep Power: 13	What do you mean by behind the thigh? I keep the weight next to my thighs? Or? Can you find a picture for it or an example please? __________________ If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

10-12-2005, 08:23 PM	#11
Hybrid IMPC Contestant Join Date: Oct 2005 Location: Gibsonia PA Posts: 824 Recipes: 0 Rep Power: 13	Gotcha! I will most definitly try that! __________________ If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

10-13-2005, 11:59 AM	#14
Hybrid IMPC Contestant Join Date: Oct 2005 Location: Gibsonia PA Posts: 824 Recipes: 0 Rep Power: 13	Well yesterday I did Lying Laterals (with the dumbells at/behind my thigh). I had originally decided to try them out with a 30lb dumbell.... boy was I wrong. I flew off the bench trying to do them LOL After dropping the weight to 15lbs (and still struggeling with that) I became more comfortable with the exercise. However, me and my training partner noticed while doing these (he hadn't done them either) that right on the top/middle part of my shoulder whenever you did them there was a small VERY dull pain/ache feeling. It wasn't the normal "burn/pump" I get when lifting, or doing any other shoulder exercise for that matter. Was I doing it right and feeling the right thing, or was I doing them wrong? __________________ If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

10-13-2005, 01:05 PM	#16
Hybrid IMPC Contestant Join Date: Oct 2005 Location: Gibsonia PA Posts: 824 Recipes: 0 Rep Power: 13	The thing is that it felt like the muscle was being worked, it just wasn't the same burn I get on most exercises. No burn/pump feeling here. It wasn't painful at all, just I have no idea on how to put the feeling into words. Perhaps anyone else know what i mean? __________________ If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

10-13-2005, 03:34 PM	#17
UNLVmike New Member Join Date: Oct 2005 Location: Las Vegas, NV Posts: 17 Recipes: 0 Rep Power: 0	Hybrid, going behind the thigh also feels akward to me. Which is why when I do them I go very light and control it all the way through. If its painful, then either drop wieght and concentrate more on your form or just drop it completly. Did you try them in front of the thigh? Thats the way which feel the most confortable to me. Remember, pump/burn doesnt always meen the exercise isnt "working"

10-13-2005, 09:00 PM	#19
Hybrid IMPC Contestant Join Date: Oct 2005 Location: Gibsonia PA Posts: 824 Recipes: 0 Rep Power: 13	Ok, thanks W8isGr8. It wasn't "pain" but an extremely dull pain was the only way I could think of it. Almost as if the muscle is moving sorta? I dunno, but as long as you know what I'm talking about I obviously went nice and light on these, considering I have no dumbells lower than 10lbs and those are what I started out with hehe. EDIT:Oh, and I know that burn/pump doesn't always mean a muscle is being exercised, just its something I usually get and usually exepct __________________ If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

10-16-2005, 02:49 PM	#20
Hybrid IMPC Contestant Join Date: Oct 2005 Location: Gibsonia PA Posts: 824 Recipes: 0 Rep Power: 13	Ok. I will be starting this (unless you guys see anything else wrong or if you see something better than could be subed in) THIS monday, so feedback would be greatttllyy appreciated. As far as my rep scheme goes, this is how I generally feel whenever I'm doing a 3 set exercise with my rep scheme... The first set (Whatever amount) is just a medium weight, I'm burning/pumped on this (I know this means nothing) but I'm not shaking. My 2nd set (whatever amount) I'm usually starting to feel some musclue failure, and by the 8th rep I'm usually pretty slow getting that weight up. The 3rd set (whatever amount) is usually hard from the first rep. I'm always struggeling with each rep but I keep strict form. I usually fail on this set, however, sometimes I reach the rep limit I want. I continue to lift until failure (it's never over 1-2reps over my target) until failure. Next week I up the weights on all of the sets by 5lbs. Monday - Chest/Triceps Flat BB Bench (4 sets) (10 8 6 6 rep scheme) Incline DB Bench (3 sets) Weighted Dips (4 sets) 2 handOverhead Dumbell Extensions (2 sets) Closed Grip Bench Press (using an EZ-Bar) (3 sets) Tuesday - Legs/Forearm Squats (3 sets - rep scheme 20, 15, 10) Calf Raises (3 sets - 25 35 50 rep scheme) Leg Press (3 sets - 15 10 8 rep scheme) SLDL (3 sets - 15 10 8 rep scheme) DB Wrist Curls (3 sets - 10 10 10 rep scheme) Reverse BB Curl (3 sets - 10 10 10 rep scheme) Thursday - Shoulders/Abs Seated BB Military Press (3 sets - 10 8 6 rep scheme) BB Shrugs (3 sets - 10 8 6 rep scheme) Behind the Thigh Lying Laterals (3 sets - 10 8 6 rep scheme) Weighted Decline Situps (3 sets - 20 20 30 rep scheme) Leg raises (3 sets unweighted until failure, never done before) Friday - Back/Biceps Deadlifts (3 sets - 8 6 6 rep scheme) Chinups (3 sets - 10 8 6 rep scheme (will most likely just be failure on each)) T-Bar Row/Lat Machine Row (switched up every 2 weeks) (4 sets - 10 8 8 6) Alternating DB Curls (3 sets - 10 8 6 rep scheme) Concentration Curls (2 sets - 10 8 rep scheme) Spider Curls (3 sets - 10 8 6 rep scheme) __________________ If you even dream about beating me you'd better wake up and apologize - Muhammad Ali