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gym routine

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Total Posts: 131 Posts

  • Report | Quote Posted: Sun 31st Aug 2008, 3:54 pm

    post yours here.

    here's mine:

    day 1: back

    deadlifts 3/4 x 8

    rows 3/4 x 8

    lat pulldown 3/4 x 8

    seated row 3/4 x 8

    day 2: legs

    squats 3 x 8-12

    front squats 3 x 8-12

    lunges 3 x 8-12

    calf raise 3 x 8-12

    leg extension 3 x 8-12

    day 3: biceps/chest

    db chest press 4 x 8

    incline db press 4 x 8

    db flys/smith machine bench 3/4 x 8

    alternate standing db curls 4 x 10

    preacher curls 3 x 8

    concentration curls 3 x 8 (if i can be arsed)

    day 4: triceps/shoulders

    shrugs 4 x 8

    side raises 4 x 8

    db shoulder press 4 x 8

    close grip bench 4 x 8

    tricep extension 3 x 8

    tricep pulldown (cable) 3 x 8


    eBBZ

    Account removed
  • Report | Quote Posted: Sun 31st Aug 2008, 4:05 pm

    Thats far too much....

    Monday:chest and triceps

    tuesday:swimming

    wednesday:nothing

    thursday:biceps and pull up bar exercises e.g knee raises pull ups etc

    friday:dead lifts,swimming

    saturday:nothing

    sunday:biceps

    I keep it simple and im not strict on keeping to this exactly...I make sure i skip for an hour everyday though....I also do these kind of weird crunches which seem to work from the internet i do them every other day morning and night...

    office angel wrote:

    lol let the haters have their moment hun, doesnt bother me atall.

    I know i looked good & by the reaction i had off guys that just confirmed it



    dandanbaby

    19, Male, UK

    1,608 Posts
  • Report | Quote Posted: Sun 31st Aug 2008, 4:09 pm
    also do tricep and chest...as in most chest exercises triceps are the secondary muscle to be worked it makes more sense

    office angel wrote:

    lol let the haters have their moment hun, doesnt bother me atall.

    I know i looked good & by the reaction i had off guys that just confirmed it



    dandanbaby

    19, Male, UK

    1,608 Posts
  • Report | Quote Posted: Sun 31st Aug 2008, 4:10 pm

    Day 1

    Squats- 12, 10, 8, 6
    SLDL- 3x 10
    Leg press- 3 x 8
    Abs
    Lunges- 3 x 12
    Thigh extensions 3x12
    Calf raises 4x8
    Close grip bench à EZ bar curls 3 x 10
    Skull crushes à db curls 3 x 10
    Wrist curls 3 x 12

    day 2

    flat db press 12, 10, 8, 8
    Incl db press 3 x 8
    cable flys 4x12
    abs
    Arnold press 4 x 12
    Db lat raises 3 x 12
    rear cable 3x12
    Weighted dips

    Day 3

    Deadlifts 4x8
    wide grip chins 3x10
    db rows 3x10
    lat machine 3x8
    bb rows 3x8
    Shrugs 3x10
    Calf raises 4 x 25
    Wrist curls 3 x 12
    Last edited by Himmler, Sun 31st Aug 2008, 4:11 pm.

    Himmler

    Account removed
  • Report | Quote Posted: Sun 31st Aug 2008, 4:15 pm
    Im amazed how you lot count the reps and sets i just workout as i please....Its all about mind to muscle connection you lot will probably think im weird but instead of setting a goal on reps which if i struggle i will weaken my technique to achieve which is not good...my sets and reps are worked out upon how my muscles are feeling you have gotta get that mind to muscle feeling...Well in my opinion anyway...By your exercise schedules i expect you lot to be massive but your not....I think you do alot too much...But hey what do i no lol

    office angel wrote:

    lol let the haters have their moment hun, doesnt bother me atall.

    I know i looked good & by the reaction i had off guys that just confirmed it



    dandanbaby

    19, Male, UK

    1,608 Posts
  • Report | Quote Posted: Sun 31st Aug 2008, 4:25 pm

    dan, there are many ways to skin a cat!

    so you batter chest then move on to your tri's but there are already fried from all the presseing done for chest. would make sense to move them to say shoulders, where they are more fresh.

    i wouldn't train back with bi's for this reason either, its like running a marathon then going straight to do 100m sprint it just aint going to happen.

    i do agree about mind/muscle conection but its also good to have a rough plan of what you want to achieve.

    i train ad-hoc

    last training week for me went

    back- deads, wide grip chins, bb wows, verse lat pull down, db rows

    delts+tri's- db press, side raise, heavy smith press, rear cable delts, dips, skull crushes, revrse cable extension.

    legs- squats, hack squat, sldl, lunges, calf raises

    chest + bi- decline db, incline press, weighted dips, decline cable raise, 6-6-6 hs, db curls.

    Hazard a touch of narcissism without shame



    http://www.mingleville.com/page-1.topic-101802_forums.html


    Martone

    22, Male, UK

    737 Posts
  • Report | Quote Posted: Sun 31st Aug 2008, 4:31 pm
    But i find if i work chest and triceps together if i work chest first my triceps are warmed up and already been used ....therefore once i concentrate on that muscle after the chest exercises it puts the muscle under intense pressure...It makes sense ...I just think that these people do too much for the stage there body is at...I also change my routine every 2month this shocks the body,which causes muscle growth as im sure you all know i choose the weight by making sure i can do at least 8 but am physically not able to do more than 13.

    office angel wrote:

    lol let the haters have their moment hun, doesnt bother me atall.

    I know i looked good & by the reaction i had off guys that just confirmed it



    dandanbaby

    19, Male, UK

    1,608 Posts
  • Report | Quote Posted: Sun 31st Aug 2008, 4:32 pm

    dandanbaby wrote:

    Im amazed how you lot count the reps and sets i just workout as i please....Its all about mind to muscle connection you lot will probably think im weird but instead of setting a goal on reps which if i struggle i will weaken my technique to achieve which is not good...my sets and reps are worked out upon how my muscles are feeling you have gotta get that mind to muscle feeling...Well in my opinion anyway...By your exercise schedules i expect you lot to be massive but your not....I think you do alot too much...But hey what do i no lol

    Theres a limit to everyones body on how big they can get naturally.

    If it wasnt for the gym, I would be ridiculously skinny as thats what my genes and natural build dictate....


    Himmler

    Account removed
  • Report | Quote Posted: Sun 31st Aug 2008, 4:37 pm

    well dan obviously i dont manage to stick exactly to that.

    But im the sort of person that if i dont go in with a plan i just wont stick to anything.

    So i go in with an exact plan and even if i dont hit it on the head at least i will be close.

    Like sometimes i drop the tricep extensions or concentration curls or only do a couple sets close grip bench for example, but i am for whats planned.


    eBBZ

    Account removed
  • Report | Quote Posted: Sun 31st Aug 2008, 4:40 pm
    True i apologise i didnt look at it that way,,,,Im quite lucky i have good genes i see results way faster than the average after even light exercise im gonna look into what causes that actually

    office angel wrote:

    lol let the haters have their moment hun, doesnt bother me atall.

    I know i looked good & by the reaction i had off guys that just confirmed it



    dandanbaby

    19, Male, UK

    1,608 Posts
  • Report | Quote Posted: Sun 31st Aug 2008, 4:41 pm

    dandanbaby wrote:

    But i find if i work chest and triceps together if i work chest first my triceps are warmed up and already been used ....therefore once i concentrate on that muscle after the chest exercises it puts the muscle under intense pressure...It makes sense ...I just think that these people do too much for the stage there body is at...I also change my routine every 2month this shocks the body,which causes muscle growth as im sure you all know i choose the weight by making sure i can do at least 8 but am physically not able to do more than 13.

    ok lets look at it... the way a muscle grows is by the fascia tear, then the proper nutrients in the recovery stages, agree?

    so to get desired tear in the fascia you have to have maximum hypertrophy overload.

    so say you do skull crushers with 60kg on the bar when fresh, do you think after a crueling chest routine you could still do that with correct contraction? not a chance in hell.

    now i am not saying that training chest and tris together wont create growth as it will, but not at the same rate as diving the groups up! like i have already said there is many ways to skin a cat.

    Hazard a touch of narcissism without shame



    http://www.mingleville.com/page-1.topic-101802_forums.html


    Martone

    22, Male, UK

    737 Posts
  • Report | Quote Posted: Sun 31st Aug 2008, 4:46 pm

    what the hell, you do skull crushes with 60?

    I use half that lol


    Himmler

    Account removed
  • Report | Quote Posted: Sun 31st Aug 2008, 4:51 pm
    I agree...Im content with the way im doing it.....Everyone to there own but i think to jump into such a advanced workout/diet at a beginners stage is just not logical.I hink if you start out basic and test things out and see what works for you then in the future you should have the insight and knowledge to build your own...Basically maximum muscle growth occurs when muscles are put under intense constant pressure...Which like you said causes it to tear then repair...but i dont think its that simple tbh

    office angel wrote:

    lol let the haters have their moment hun, doesnt bother me atall.

    I know i looked good & by the reaction i had off guys that just confirmed it



    dandanbaby

    19, Male, UK

    1,608 Posts
  • Report | Quote Posted: Sun 31st Aug 2008, 4:54 pm

    Himmler wrote:

    what the hell, you do skull crushes with 60?

    I use half that lol

    yes mate for about 6-7 reps

    can shoulder press 42.5 kgs.

    strugle to curls 20's though

    Hazard a touch of narcissism without shame



    http://www.mingleville.com/page-1.topic-101802_forums.html


    Martone

    22, Male, UK

    737 Posts
  • Report | Quote Posted: Sun 31st Aug 2008, 4:56 pm

    Martone wrote:

    yes mate for about 6-7 reps

    can shoulder press 42.5 kgs.

    strugle to curls 20's though

    on the barbell?


    eBBZ

    Account removed
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