PDA

View Full Version : Looking for the next "GREAT" Workout



Big Irish
01-17-10, 12:56 pm
OK, I've come to the end of my recent 12 week program and I'm now in search of the next "Great" workout. The past week or two have not been the greatest workout weeks and I'm needing a jump start. Here's my last workout and the weights and sets I finished with:

Monday (Chest)
Flat Bench (Dumbbells) 60x12, 80x10, 100x7, 100x6, 100x6
Incline (Dumbbells) 70x10, 80x8, 80x8, 80x8

Tuesday (Back)
Lat Pulldowns 225x10, 225x10, 225x10, 225x10, 225x10
Shrugs 315x10, 365x8, 365x8, 365x8, 365x8
Rows (Dumbbells) 75x10, 75x10, 75x10, 75x10

Wednesday (off or Legs)I've got bad wheels

Thursday (Shoulders) Weakest Day
Seated Presses (Dumbbells) 40x10, 45x10, 50x10, 55x8, 60x6
Seated Lat Raises (Dumbbells) 30x10, 30x10, 30x10, 30x10 30x10
Seated Bent Raises (Dumbbells) 60x10, 60x10, 60x10, 60x10, 60x10

Friday (Arms)
Tri-Pushdowns 75x10, 90x10, 105x10, 120x10, 120x10
Seated Alternating Curls (Dumbbells) 40x10, 50x10, 60x8, 60x8, 60x8
Close Grip Bench 135x10, 185x10, 195x8, 195x8, 195x8
Seated Alternating Hammer Curls 40x10, 40x10, 40x10, 40x10, 40x10


I know, I know, I need to do more for legs but I've had both ACLs replaced and have some "Arthur" to go along with it but I will try harder this go round. Also, I plan on shoving in some abs along the way. I guess I'm going to have to try a before bed ab session because there just isn't enough time in the mornings and be on time for work.

If any of you "Animals" have a workout I should try I'd be very appreciative to hear it.

BionicMasterPiece
01-17-10, 3:15 pm
OK, I've come to the end of my recent 12 week program and I'm now in search of the next "Great" workout. The past week or two have not been the greatest workout weeks and I'm needing a jump start. Here's my last workout and the weights and sets I finished with:

Monday (Chest)
Flat Bench (Dumbbells) 60x12, 80x10, 100x7, 100x6, 100x6
Incline (Dumbbells) 70x10, 80x8, 80x8, 80x8

Tuesday (Back)
Lat Pulldowns 225x10, 225x10, 225x10, 225x10, 225x10
Shrugs 315x10, 365x8, 365x8, 365x8, 365x8
Rows (Dumbbells) 75x10, 75x10, 75x10, 75x10

Wednesday (off or Legs)I've got bad wheels

Thursday (Shoulders) Weakest Day
Seated Presses (Dumbbells) 40x10, 45x10, 50x10, 55x8, 60x6
Seated Lat Raises (Dumbbells) 30x10, 30x10, 30x10, 30x10 30x10
Seated Bent Raises (Dumbbells) 60x10, 60x10, 60x10, 60x10, 60x10

Friday (Arms)
Tri-Pushdowns 75x10, 90x10, 105x10, 120x10, 120x10
Seated Alternating Curls (Dumbbells) 40x10, 50x10, 60x8, 60x8, 60x8
Close Grip Bench 135x10, 185x10, 195x8, 195x8, 195x8
Seated Alternating Hammer Curls 40x10, 40x10, 40x10, 40x10, 40x10


I know, I know, I need to do more for legs but I've had both ACLs replaced and have some "Arthur" to go along with it but I will try harder this go round. Also, I plan on shoving in some abs along the way. I guess I'm going to have to try a before bed ab session because there just isn't enough time in the mornings and be on time for work.

If any of you "Animals" have a workout I should try I'd be very appreciative to hear it.

You looking for a great workout? You can make any exercise into a great workout depending on your intensity and how you invision things. Are you looking to gain muscle? Stop worrying on how much there is on the bar and worry on how your doing it, are you using full range of motion? Are you training hardcore? Can you still squat? Or is it just minor pain just enough for you to give out a pathetic excuse not to squat? Wheres your deadlifts? And you plan on "shoving abs" in there? What kind of dedication is that? You dont even care or what? Not trying to pick a fight or anything but sometimes you gota lay the hammer down for someone to realize that this game aint easy. Your training routine looks good except on back day add in deadlifts and barbell or t-bar rows, and switch your leg day to 2 or 3 days after your back day. For legs, warm up for about 10 min, doing either light leg extensions or bodyweight squats to loosen everything up then hit it hard with 5 sets of hardcore squats, dont subsitute squats for some fucking leg press machine or hack squat machine like everyone does these days. Good Luck brother, your going to need it.

Little Z
01-17-10, 3:36 pm
Hey brother, first what are your goals? That will allow a lot of us to suggest a routine for you, and help you along the way..

Kryptonite
01-18-10, 7:55 am
Find one... Use one.

http://www.animalpak.com/html/sections.cfm?id=32

By the way, "Off or legs" is not a good attitude. If you want your routine to be "the next great workout" you have to make it just that. Increase the intensity, get in there every day you're routine tells you to, and train legs harder than any other bodypart. If your body isn't responding to lightweight excercises turn to heavyweight excercises or vice versa. There's many different ways to get the best out of your hours in the gym.

Kryptonite
01-18-10, 7:57 am
You looking for a great workout? You can make any exercise into a great workout depending on your intensity and how you invision things. Are you looking to gain muscle? Stop worrying on how much there is on the bar and worry on how your doing it, are you using full range of motion? Are you training hardcore? Can you still squat? Or is it just minor pain just enough for you to give out a pathetic excuse not to squat? Wheres your deadlifts? And you plan on "shoving abs" in there? What kind of dedication is that? You dont even care or what? Not trying to pick a fight or anything but sometimes you gota lay the hammer down for someone to realize that this game aint easy. Your training routine looks good except on back day add in deadlifts and barbell or t-bar rows, and switch your leg day to 2 or 3 days after your back day. For legs, warm up for about 10 min, doing either light leg extensions or bodyweight squats to loosen everything up then hit it hard with 5 sets of hardcore squats, dont subsitute squats for some fucking leg press machine or hack squat machine like everyone does these days. Good Luck brother, your going to need it.

Great post, bro. I agree 100%.

NaturalTrainee
01-18-10, 8:41 am
You looking for a great workout? You can make any exercise into a great workout depending on your intensity and how you invision things. Are you looking to gain muscle? Stop worrying on how much there is on the bar and worry on how your doing it, are you using full range of motion? Are you training hardcore? Can you still squat? Or is it just minor pain just enough for you to give out a pathetic excuse not to squat? Wheres your deadlifts? And you plan on "shoving abs" in there? What kind of dedication is that? You dont even care or what? Not trying to pick a fight or anything but sometimes you gota lay the hammer down for someone to realize that this game aint easy. Your training routine looks good except on back day add in deadlifts and barbell or t-bar rows, and switch your leg day to 2 or 3 days after your back day. For legs, warm up for about 10 min, doing either light leg extensions or bodyweight squats to loosen everything up then hit it hard with 5 sets of hardcore squats, dont subsitute squats for some fucking leg press machine or hack squat machine like everyone does these days. Good Luck brother, your going to need it.

I also agree with this post. I would also add dips to chest day and switch one of your biceps exercises for the reliable barbell curl. Legs shouldn't be optional, they should be crystalized on your routine. Want to make it a 4 day? Put shoulders with your chest. change exercises every now and then. Use intensity techniques to change things eventually. How long have you been lifting? More specific information about you?

shizz702
01-18-10, 2:24 pm
The best way to always have a great workout is to set goals and beat the log book.

Structure something that works for you that may make minor changes with from time to time, keep your goals in mind, and always strive to do better each workout.

Rest, take time off, or hit light sessions as needed, and just keep doing what you have to do to progress.

If what you are doing is working don't bother changing it, if progress has halted, think about what works for you and the necessary changes you need to make. There is no Golden Routine, everything works, somethings work better than others, only YOU can decide what works for you.