What training are you doing/have you done today? Vol.2
Discussion
Started at the local gym last month, having been away for a while.
I'm at the gym 4 times a week with a split routine, chest/back, legs/arms, shoulder/what ever i feel needs something.
Chest
Incline DB press, warm up 12 reps, 3 X 10
Cable chest flyes warm up up 15 rep, 4 X 10
Dumbell press flat 3 sets 12 reps
Dips 3 X 10. weighted 10kg
low cable chest flies 3 X 12
Back
Seated rows warm up 15 reps, 3 X 12
pull ups 3 X 8
lat pull downs 3 X 10
Barbell bent over rows 3X10
If anyone wishes to offer any advice on the routine/workout please let me know. Very much a beginner though, Goal is mass gain/strength.
Legs and arms tomorrow morning
I'm at the gym 4 times a week with a split routine, chest/back, legs/arms, shoulder/what ever i feel needs something.
Chest
Incline DB press, warm up 12 reps, 3 X 10
Cable chest flyes warm up up 15 rep, 4 X 10
Dumbell press flat 3 sets 12 reps
Dips 3 X 10. weighted 10kg
low cable chest flies 3 X 12
Back
Seated rows warm up 15 reps, 3 X 12
pull ups 3 X 8
lat pull downs 3 X 10
Barbell bent over rows 3X10
If anyone wishes to offer any advice on the routine/workout please let me know. Very much a beginner though, Goal is mass gain/strength.
Legs and arms tomorrow morning
After upping the rep range for the main compounds, I feel like I was winging it with the 5x5's!
Warm up - 10 mins bike rollers, Hypers and Bench dips
Bench Press - 5 sets of 12-6 reps
DB Chest Fly's (Flat) - 4 sets of 30-16 reps
BB Standing Press - 5 sets of 12-4 reps (put on the wrong weight on last set, not concentrating, 5kg heavier than I meant it to be...Idiot..)
Upright Rows - 4 sets of 10 reps
Face Pulls (V Pulley) - 4 sets of 14-10 reps
Box Squats - 5 sets of 12-5 reps
Not sure I'm getting enough leg work in, so I think I'll change the routine in the new year to something like:
Day 1 - Legs and chest (4(different exercises)x legs, 3x chest)
Day 2 - Back (5-6x back)
Day 3 - Arms and shoulders (4x arms, 4x shoulders)
Day 4 - Legs and chest
Day 5 - Back
Day 6 - Arms and shoulders
day 7 - Off
That seems the best way to get the most out of each muscle group, on the face of it...
Warm up - 10 mins bike rollers, Hypers and Bench dips
Bench Press - 5 sets of 12-6 reps
DB Chest Fly's (Flat) - 4 sets of 30-16 reps
BB Standing Press - 5 sets of 12-4 reps (put on the wrong weight on last set, not concentrating, 5kg heavier than I meant it to be...Idiot..)
Upright Rows - 4 sets of 10 reps
Face Pulls (V Pulley) - 4 sets of 14-10 reps
Box Squats - 5 sets of 12-5 reps
Not sure I'm getting enough leg work in, so I think I'll change the routine in the new year to something like:
Day 1 - Legs and chest (4(different exercises)x legs, 3x chest)
Day 2 - Back (5-6x back)
Day 3 - Arms and shoulders (4x arms, 4x shoulders)
Day 4 - Legs and chest
Day 5 - Back
Day 6 - Arms and shoulders
day 7 - Off
That seems the best way to get the most out of each muscle group, on the face of it...
chris watton said:
After upping the rep range for the main compounds, I feel like I was winging it with the 5x5's!
Warm up - 10 mins bike rollers, Hypers and Bench dips
Bench Press - 5 sets of 12-6 reps
DB Chest Fly's (Flat) - 4 sets of 30-16 reps
BB Standing Press - 5 sets of 12-4 reps (put on the wrong weight on last set, not concentrating, 5kg heavier than I meant it to be...Idiot..)
Upright Rows - 4 sets of 10 reps
Face Pulls (V Pulley) - 4 sets of 14-10 reps
Box Squats - 5 sets of 12-5 reps
Not sure I'm getting enough leg work in, so I think I'll change the routine in the new year to something like:
Day 1 - Legs and chest (4(different exercises)x legs, 3x chest)
Day 2 - Back (5-6x back)
Day 3 - Arms and shoulders (4x arms, 4x shoulders)
Day 4 - Legs and chest
Day 5 - Back
Day 6 - Arms and shoulders
day 7 - Off
That seems the best way to get the most out of each muscle group, on the face of it...
Looks good, not dissimilar to my current 6 on/1 off split:Warm up - 10 mins bike rollers, Hypers and Bench dips
Bench Press - 5 sets of 12-6 reps
DB Chest Fly's (Flat) - 4 sets of 30-16 reps
BB Standing Press - 5 sets of 12-4 reps (put on the wrong weight on last set, not concentrating, 5kg heavier than I meant it to be...Idiot..)
Upright Rows - 4 sets of 10 reps
Face Pulls (V Pulley) - 4 sets of 14-10 reps
Box Squats - 5 sets of 12-5 reps
Not sure I'm getting enough leg work in, so I think I'll change the routine in the new year to something like:
Day 1 - Legs and chest (4(different exercises)x legs, 3x chest)
Day 2 - Back (5-6x back)
Day 3 - Arms and shoulders (4x arms, 4x shoulders)
Day 4 - Legs and chest
Day 5 - Back
Day 6 - Arms and shoulders
day 7 - Off
That seems the best way to get the most out of each muscle group, on the face of it...
1. Legs
2. Chest/Shoulders
3. Arms
4. Back
5. Legs/chest
6. arms
7. Off
didelydoo said:
Looks good, not dissimilar to my current 6 on/1 off split:
1. Legs
2. Chest/Shoulders
3. Arms
4. Back
5. Legs/chest
6. arms
7. Off
Cheers 1. Legs
2. Chest/Shoulders
3. Arms
4. Back
5. Legs/chest
6. arms
7. Off
I assume my version is slightly different because you are working more on bringing specific muscle groups up to scratch, in line with other groups that are already very well developed, whereas I need to concentrate on every muscle group while still at a beginner/intermediate stage?
I am not enjoying doing chest and shoulders in the same routine (especially with the higher rep ranges), I feel that OH Press and Bench need to be on separate days, to help bring out the best in each.
Oh, I just realised, I did 6 sets of Box Squats, not 5....
Sorry, me again...
I noticed than when using heavier weight for my Squats (but 20kg lighter than my best), I can feel a tight muscle in my back, and it still hurts when descending, and am mot sure doing them is a good idea until completely healed.
I have been thinking of getting a leg press machine, but my options are very limited as I have 1" plates, rather than the 2" Olympic size.
The only one I have found is this:
http://www.amazon.co.uk/Powerline-PVLP156X-Vertica...
But the weight limit is around 200kg, which I assume isn't much for Leg Presses, and the position isn't the same as something like this, which looks much better:
http://www.amazon.co.uk/Bodymax-CF800-Press-Squat-...
Would the first one be good enough, or would it become obsolete when used to heavier weights?
I noticed than when using heavier weight for my Squats (but 20kg lighter than my best), I can feel a tight muscle in my back, and it still hurts when descending, and am mot sure doing them is a good idea until completely healed.
I have been thinking of getting a leg press machine, but my options are very limited as I have 1" plates, rather than the 2" Olympic size.
The only one I have found is this:
http://www.amazon.co.uk/Powerline-PVLP156X-Vertica...
But the weight limit is around 200kg, which I assume isn't much for Leg Presses, and the position isn't the same as something like this, which looks much better:
http://www.amazon.co.uk/Bodymax-CF800-Press-Squat-...
Would the first one be good enough, or would it become obsolete when used to heavier weights?
Chris, you'll blow through 200kg on the leg press very quickly, never mind how dangerous that set up looks!
I've actually used the second link before - I was very disappointed in the range of motion. It takes up a s
t load of space and isn't particularly great to be honest. The guy who bought it (whose house I was using it at) conceded it was a waste of money.
I would avoid both to be honest.
I've actually used the second link before - I was very disappointed in the range of motion. It takes up a s
t load of space and isn't particularly great to be honest. The guy who bought it (whose house I was using it at) conceded it was a waste of money.I would avoid both to be honest.
CrouchingWayne said:
Chris, you'll blow through 200kg on the leg press very quickly, never mind how dangerous that set up looks!
I've actually used the second link before - I was very disappointed in the range of motion. It takes up a st load of space and isn't particularly great to be honest. The guy who bought it (whose house I was using it at) conceded it was a waste of money.
I would avoid both to be honest.
Cheers Wayne. Regarding the first one, I thought as much, 200kg isn't a lot for Leg Presses, and I don't like the position you have to be in, too.I've actually used the second link before - I was very disappointed in the range of motion. It takes up a s
t load of space and isn't particularly great to be honest. The guy who bought it (whose house I was using it at) conceded it was a waste of money.I would avoid both to be honest.
I shall not bother, anyway, if I'm honest, I cannot fit any more equipment in the garage as it is, plus my wife would more than likely kill me...
0500 arm session>
Dips: 10x BW, 5x +20,+40,+60kg, 4x +90kg (must be a PB?- https://instagram.com/p/-TEq4kLq1B )
Tri pushdowns, straight handle: 20,20,15,13,10 Aiming to hit the lateral head hard, as it needs work.
Tri pushdowns, rope: 15,12,10,10,8 (as above)
CG Bench: 5x100, 10,8,7x 80kg tri's fried by now.
Seated Alternate DB curl: 8,8,9 x 20kg DB's
Close grip preacher curl: 10x40kg, 6,6,6x 50kg
OH Cable curl SS chins: 3 sets
BB wrist curls (behind back) SS calf press (on leg press): 4 sets (just to get some extra work in on them both)
Great session. Nice mix of heavy and pumpy, hitting the muscles I want to bring up to par. Every exercise is now serving a purpose
Dips: 10x BW, 5x +20,+40,+60kg, 4x +90kg (must be a PB?- https://instagram.com/p/-TEq4kLq1B )
Tri pushdowns, straight handle: 20,20,15,13,10 Aiming to hit the lateral head hard, as it needs work.
Tri pushdowns, rope: 15,12,10,10,8 (as above)
CG Bench: 5x100, 10,8,7x 80kg tri's fried by now.
Seated Alternate DB curl: 8,8,9 x 20kg DB's
Close grip preacher curl: 10x40kg, 6,6,6x 50kg
OH Cable curl SS chins: 3 sets
BB wrist curls (behind back) SS calf press (on leg press): 4 sets (just to get some extra work in on them both)
Great session. Nice mix of heavy and pumpy, hitting the muscles I want to bring up to par. Every exercise is now serving a purpose
Hi all 
Haven't been in this section for a while...
Anyway - I've got a tip for you all...
You know when you stand in front of that mirror and flex those guns (don't lie, of course you do!) and you're everso slightly aware that your dominant arm is everso slightly bigger than your other one, but it's borderline impossible to get it to match?
Well! I've discovered how to get that balance!
Break you dominant hand!
I've been doing left arm day and leg day for 25 days solid. My left bicep was 2cm smaller than my right and is now 1cm bigger!
I'm kind of hoping once I regain my right, as it's dominant it'll catch back up, but the left is now ahead and ready for some perfect balance when it comes to those lifts where the weaker arm would let me down.
Haven't been in this section for a while...
Anyway - I've got a tip for you all...
You know when you stand in front of that mirror and flex those guns (don't lie, of course you do!) and you're everso slightly aware that your dominant arm is everso slightly bigger than your other one, but it's borderline impossible to get it to match?
Well! I've discovered how to get that balance!
Break you dominant hand!
I've been doing left arm day and leg day for 25 days solid. My left bicep was 2cm smaller than my right and is now 1cm bigger!
I'm kind of hoping once I regain my right, as it's dominant it'll catch back up, but the left is now ahead and ready for some perfect balance when it comes to those lifts where the weaker arm would let me down.
didelydoo said:
0500 arm session>
Dips: 10x BW, 5x +20,+40,+60kg, 4x +90kg (must be a PB?- https://instagram.com/p/-TEq4kLq1B )
Tri pushdowns, straight handle: 20,20,15,13,10 Aiming to hit the lateral head hard, as it needs work.
Tri pushdowns, rope: 15,12,10,10,8 (as above)
CG Bench: 5x100, 10,8,7x 80kg tri's fried by now.
Seated Alternate DB curl: 8,8,9 x 20kg DB's
Close grip preacher curl: 10x40kg, 6,6,6x 50kg
OH Cable curl SS chins: 3 sets
BB wrist curls (behind back) SS calf press (on leg press): 4 sets (just to get some extra work in on them both)
Great session. Nice mix of heavy and pumpy, hitting the muscles I want to bring up to par. Every exercise is now serving a purpose
90kg dips is mental. Although, you've lost a shed ton of weight so it's pretty much cheating.Dips: 10x BW, 5x +20,+40,+60kg, 4x +90kg (must be a PB?- https://instagram.com/p/-TEq4kLq1B )
Tri pushdowns, straight handle: 20,20,15,13,10 Aiming to hit the lateral head hard, as it needs work.
Tri pushdowns, rope: 15,12,10,10,8 (as above)
CG Bench: 5x100, 10,8,7x 80kg tri's fried by now.
Seated Alternate DB curl: 8,8,9 x 20kg DB's
Close grip preacher curl: 10x40kg, 6,6,6x 50kg
OH Cable curl SS chins: 3 sets
BB wrist curls (behind back) SS calf press (on leg press): 4 sets (just to get some extra work in on them both)
Great session. Nice mix of heavy and pumpy, hitting the muscles I want to bring up to par. Every exercise is now serving a purpose
didelydoo said:
TheBALDpuma said:
90kg dips is mental. Although, you've lost a shed ton of weight so it's pretty much cheating.
I had shed a load of weight, but that has now reverted back to 96.5kg BW of watery carbs! Off season food gains.....not got any decent dip bars though (just use two benches pushed together) so going to look for something or fabricate.
i normaly go beyond the 90º elbow for warm up & down sets, i guess with this kind of weight 90º is allowed
Pvapour said:
thought the same, i've only ever warmed up or finished of with dips but fancy a go at this.
not got any decent dip bars though (just use two benches pushed together) so going to look for something or fabricate.
i normaly go beyond the 90º elbow for warm up & down sets, i guess with this kind of weight 90º is allowed
I love heavy dips- great compound movement to go heavy on rather than a warm up/finisher. 100kg dips is the plan before the end of the year. Taking your advice BTW, and really starting to work on and bring up particular muscles/areas rather than push for strength. TBH, the strength seems to come by it's self if I eat enough...apparently! I think I built it up well, but limited it with low cals over the past year, now cals are up, strength seems to be shooting up too.not got any decent dip bars though (just use two benches pushed together) so going to look for something or fabricate.
i normaly go beyond the 90º elbow for warm up & down sets, i guess with this kind of weight 90º is allowed
Hey guys, thought I'd throw my tuppence worth into the thread. Been training for strength all year so will continue on to the end of 2015 on the same tract. Would be interested in any feedback on imbalances or how to tweak for size when the time comes? Following Texas method. I'm 5'7" @ 173lbs
Sunday -Volume Day:
Squat 5 sets of 5 @ 110kg
Bench 5 sets of 5 @ 77kg
Deadlift 1 set of 5 @ 157.5kg
Tuesday - Light Day:
Squats 2 sets of 5 @ 90kg
Press 3 sets of 5 @ 44kg
Chins 3 sets of body weight 13,12,10
Thursday - Intensity:
Squat 1 set of 5 @ 130kg (PB)
Bench 1 set of 5 @ 85kg (PB)
Chins 3 sets of 5 @ 18kg (5,4,4)
Most I've pulled is 172.5kg for 3, squat 140kg for 2 and benched 87kg for 3. Looking to build 5's just now.
I've been recomp'ing my body for a month or two while adding strength/dropping waist. Soon I'll flip back to a slow gain but keeping an eye on my waist to avoid creeping over 20% fat (around 16-17% now)
Sunday -Volume Day:
Squat 5 sets of 5 @ 110kg
Bench 5 sets of 5 @ 77kg
Deadlift 1 set of 5 @ 157.5kg
Tuesday - Light Day:
Squats 2 sets of 5 @ 90kg
Press 3 sets of 5 @ 44kg
Chins 3 sets of body weight 13,12,10
Thursday - Intensity:
Squat 1 set of 5 @ 130kg (PB)
Bench 1 set of 5 @ 85kg (PB)
Chins 3 sets of 5 @ 18kg (5,4,4)
Most I've pulled is 172.5kg for 3, squat 140kg for 2 and benched 87kg for 3. Looking to build 5's just now.
I've been recomp'ing my body for a month or two while adding strength/dropping waist. Soon I'll flip back to a slow gain but keeping an eye on my waist to avoid creeping over 20% fat (around 16-17% now)
montymoo said:
Started at the local gym last month, having been away for a while.
I'm at the gym 4 times a week with a split routine, chest/back, legs/arms, shoulder/what ever i feel needs something.
Chest
Incline DB press, warm up 12 reps, 3 X 10
Cable chest flyes warm up up 15 rep, 4 X 10
Dumbell press flat 3 sets 12 reps
Dips 3 X 10. weighted 10kg
low cable chest flies 3 X 12
Back
Seated rows warm up 15 reps, 3 X 12
pull ups 3 X 8
lat pull downs 3 X 10
Barbell bent over rows 3X10
If anyone wishes to offer any advice on the routine/workout please let me know. Very much a beginner though, Goal is mass gain/strength.
Legs and arms tomorrow morning
stick with mainly compound excercises for your first two excercises on each body part, finish off with an isolation for higher rep / pumpI'm at the gym 4 times a week with a split routine, chest/back, legs/arms, shoulder/what ever i feel needs something.
Chest
Incline DB press, warm up 12 reps, 3 X 10
Cable chest flyes warm up up 15 rep, 4 X 10
Dumbell press flat 3 sets 12 reps
Dips 3 X 10. weighted 10kg
low cable chest flies 3 X 12
Back
Seated rows warm up 15 reps, 3 X 12
pull ups 3 X 8
lat pull downs 3 X 10
Barbell bent over rows 3X10
If anyone wishes to offer any advice on the routine/workout please let me know. Very much a beginner though, Goal is mass gain/strength.
Legs and arms tomorrow morning
i wouldnt do back & chest together as they're quite demanding and whichever comes second will suffer, if either are followed by a smaller muscle group you'll find it easier, i'd make my 4 day look like this
1) Chest & Tris (pre exhausts tris)
2) Back & bis (pre exausts bis)
3) Shoulders, abs, some core excercises
4) Legs (thighs, hams, calves)
depending on what areas are stronger weaker would depend on how you'd minipulate the combo, main thing for me is not training chest & back together, i know some do but its never worked for me if you give your workouts your all)
didelydoo said:
Pvapour said:
thought the same, i've only ever warmed up or finished of with dips but fancy a go at this.
not got any decent dip bars though (just use two benches pushed together) so going to look for something or fabricate.
i normaly go beyond the 90º elbow for warm up & down sets, i guess with this kind of weight 90º is allowed
I love heavy dips- great compound movement to go heavy on rather than a warm up/finisher. 100kg dips is the plan before the end of the year. Taking your advice BTW, and really starting to work on and bring up particular muscles/areas rather than push for strength. TBH, the strength seems to come by it's self if I eat enough...apparently! I think I built it up well, but limited it with low cals over the past year, now cals are up, strength seems to be shooting up too.not got any decent dip bars though (just use two benches pushed together) so going to look for something or fabricate.
i normaly go beyond the 90º elbow for warm up & down sets, i guess with this kind of weight 90º is allowed
be great on a day of: Chest, shoulders & Tris as they all get hit quite hard
looking for a preacher bench for curls as well so if anyone knows of a well built combo unit that incorporates a preacher bench and dip bars it'd save me some time looking. (if such a thing exists)
Edited by Pvapour on Friday 20th November 14:02
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