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Post your workout routine here
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travolta
Alpha Male
   
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Post your workout routine here
There are so many threads about workout routines, so I thought I'd start one where everyone posts what they are currently doing. Hopefully this can be used as a way to offer advice/get feedback.
Here is my current weight lifting routine:
day 1:
5x5 squats
5x5 flat bench
3x10 push press (an explosive form of shoulder press)
3 sets of 1 triceps exercise (skull crushers, rope pushdowns, etc)
abs
day 2:
5x5 deadlifts
5x5 barbell rows (has worked wonders with making my back thick)
3 sets of bicep curls
(kettlebells)
abs
day 3:
5x5 incline bench press
3 sets/6-8 reps Romanian deadlifts
3 sets/6-8 reps front squats
3-5sets/6-10reps pullups
I keep things very basic. Right now I am going for strength, not mass. I will probably join a new gym with kettlebells. With kettlebells I keep things metabolic, meaning that I go for high reps and low rest periods. Kettlebell exercises I do include: swings, high pulls, goblet squats, shoulder press, linear snatches, curvilinear snatches, cleans, front squats. I am obsessed with kettlebells. Just be carefull not to use kettlebells without proper coaching, or you can easily fuck your shit up.
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01-09-2012 11:39 PM |
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Deb Auchery
Banned
Posts: 1,549
Joined: Sep 2011
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RE: Post your workout routine here
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01-10-2012 04:53 PM |
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Only One Man
Wingman
  
Posts: 642
Joined: Nov 2011
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RE: Post your workout routine here
(01-10-2012 11:43 PM)rudebwoy Wrote: (01-10-2012 01:57 AM)Only One Man Wrote: Rudebwoy- Is there a reason you do squats on the Smith machine? From everything I've heard, that's not a good idea as it's not really a normal movement since the bar is fixed on a plane.
Here's mine:
Monday: Legs
Squats
Lunges/Front squats
RDL (For hamstrings)
Calf raises
Abs
Tuesday: Chest
Bench press/dumbells
Incline press/dumbells
One arm dumbell press
Chest flys
Dips/Close grip bench/Skull crushers
Thursday: Back
Deadlifts
Pull ups
Bent over barbell rows
Lat pull downs/Cable rows
Abs
Friday: Shoulders
Overhead press (sometimes standing sometimes sitting)
Arnolds
Upright rows
Front/side raises
Shrugs
I do 3-4 sets of around 6-10 reps and as soon as I can get 3 sets of 10, I increase the weight. I got back into this routine about 6 weeks ago after not lifting for a year and I have literally gained 10 pounds of muscle since I started, as I haven't changed my diet at all. I also play pick up basketball a few times a week
I do squats on the smith machine because I have been at this for 15 years and I train my body not ego. I use to do it the traditonal way but my poor knees suffered and I had a scare once with my lower back.
On the smith machine I work up to 3 plates of 45llbs aside which is a killer workout and my back is perfectly straight.
Your workout looks pretty good, how do you find upright rows?
They kill my shoulders so I have had to eliminate the exercise altogether.
I don't really see how the Smith Machine is easier on your knees and back. It forces you to do an unnatural movement and if you are squatting for good weight like you said, I would think you're going to just fuck them up worse. If I were you, I would just go back to regular squats, make sure your form is immaculate, and don't put on more than 225. Obviously you can do whatever the fuck you want.
I like upright rows a lot as my shoulders feel mad built when I do them, but yea, I've heard they can really mess up your shoulders. Apparently bone rubs bone when you get to the top of the lift or something like that. I haven't had any problems yet, but I'm only 24 and haven't lifted on a consistent basis for more than a few months since high school. I'm probably gonna try to find something else to do instead of upright rows.
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01-11-2012 06:49 PM |
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Newb#3
Banned
Posts: 86
Joined: Jul 2011
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RE: Post your workout routine here
(01-12-2012 12:56 PM)WestIndianArchie Wrote: If the squat rack is full, and you can't wait, what exercise do you guys do instead?
Nothing will really replace the squat, but depending on your goals a lot of exercises could do well enough.
If you're just after building big quadriceps, leg press or hack squats would work.
But if you're looking for a good overall lower body exercise, snatch grip deadlifts are the best replacement in my opinion. Those and a single leg exercise like lunges or split squats could do the trick.
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01-12-2012 07:57 PM |
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Anon-A-Moose
Chubby Chaser
 
Posts: 540
Joined: Nov 2011
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RE: Post your workout routine here
I usually exercise every other day. I probably could every day, but since my homelife has been really hectic, and I don't have any equipment at my apartment (have to do pushups on my beds around my cats), I've kinda settled for "whenever I can".
"On Day": Ride exercise bike 30min-1hr, 4x 20 pushups, 4x 30 situps, 4x reps heaviest weight I can doing curls, a few pull ups and curl ups. Sometimes I add more stuff on a whim, but this is the core of it.
"Off Day": light 10-min jog, 1x 20 pushups, 1x 30 situps.
In addition all days I walk to nearby stores rather than drive, and I eat very light usually. I get around 700 calories a day, and on weekends have a day of 2000 calories and a day of ~1500. I should probably add supplements or something, but I'm just trying right now to kind of get my body back into decent shape, I'm gonna hit things harder and hit the gym when spring comes.
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01-12-2012 08:58 PM |
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rudebwoy
Innovative Casanova
      
Posts: 7,155
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RE: Post your workout routine here
(01-11-2012 12:52 AM)RioNomad Wrote: (01-10-2012 11:43 PM)rudebwoy Wrote: I do squats on the smith machine because I have been at this for 15 years and I train my body not ego. I use to do it the traditonal way but my poor knees suffered and I had a scare once with my lower back.
On the smith machine I work up to 3 plates of 45llbs aside which is a killer workout and my back is perfectly straight.
Your workout looks pretty good, how do you find upright rows?
They kill my shoulders so I have had to eliminate the exercise altogether.
If you are concerned about your knees and back then the smith machine is the last place you want to squat. You absolutely can not squat with proper form on the smith machine and it is much worse on your knees and back than doing a proper, free weight squat. This isn't my opinion, it is fact that you can research yourself. Pick up a copy of Starting Strength by Mark Rippetoe if you want to learn how to squat properly, and improve the health of your knees.
Telling someone to squat in the smith machine so they can have proper form and not risk injury is like telling someone they should buy girls roses and take them to expensive dinners and tell them how much you like them to get laid. Most people believe it to be true, but it is actually very far from the truth.
The book above is recommenced highly by many respected strength coaches, body builders, workout enthusiasts, etc. in the know. I encourage you to research it yourself and make your decision.
I have been at it for many years and tried different routines. I am maintaining what I have because I am very happy with my physique. Yes, I am aware that proper squats are done with the barbell bar and are much better than the smith machine.
When i do squats my legs are out in front with my torso completely straight, basically I drop my ass onto a bench below so my upper legs and lower legs are at a 90 degree angle. I get a good workout from it and my thighs are pretty big.
I will gladly post my pics one day!!!
Our New Blog:
http://www.repstylez.com
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01-13-2012 12:55 AM |
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