new routinue please shred it apart!! - JP Fitness Forums

Iamjennmedic · 12-21-2005, 09:34 PM

hey everyone, I've begun a new routine that I've had a little help putting together. I'm looking to get as much feedback as possible so shred it apart at will. [img]smile.gif[/img] I do this split twice a week, and cardio in between.
Upper Body-day 1
bench press, bentover upright rows, incline db press, decline flys, shoulder press, reverse curls, hammer curls, bb curls, skull crushers.
Lower Body-day 2
front squats(low),RDL, DL, calf raises, GM, 1 leg db squats, decline crunches, reverse crunches, twists or suitcase lift, plank, right rotation plank, left rotation plank.
Cardio-day 3
tae bo and pilates

I do these three days, repeat and then take a day off. ok rip it apart..

Terry Monk · 12-21-2005, 09:49 PM

My first thought? Lots of curls.... lots of chest angles all in the same upper body workout.... How many sets x reps are you doing of each?

Iamjennmedic · 12-21-2005, 10:13 PM

ok here it is
bench 4x6; bent over uprights 3x10; decline db press 2x12; decline flys 4x8; shoulder press 4x8; reverse flys 4x8; hammers 4x8; bb curls 4x10; skull crushers 4x8.

Wrestler112ForLife · 12-22-2005, 01:17 AM

UpperBody can be divided up into 4 categories: vert pull and push, horizontal pull and push

Lower Body: is divided into Hip Dominant excercises and Quad Dom

Your routine way too much volume i.e. setsXreps

I would do something like

Upper Body:

DB Flat Bench 3x8
Bent Over upright rows 3x10
pulldowns 3x8
DB Standing Shoulder Press 3x12

LowerBody

DL off pins 3x5 (couple inches below knees)
Front Squat 3x8
One Leg RDL 3x12
Reverse Lunge 3x10

Every Week I would either add or subtract a rep. So if you add one you keep the weight the same, if you subtract rep the weight will increase

quaribc · 12-22-2005, 01:26 AM

you don't need to do so many curls in one workout. stop doing that.

pick a premade routine from the routine section or go to t-nation.com and pick one from there. to be quite frank...you don't have the knowledge [as many of us as well] to put together a well made routine. do your body a favor and start a premade routine. that way you can learn and grow.

Iamjennmedic · 12-22-2005, 09:44 AM

i had a pt make up the workout with me, based on my goals and job. so too many curls, ok. one more note i work out at home, have no racks or machines. I do have two benchs, one decline and one flat/incline. I have the old cast iron plates and bars, and thats pretty much it. Also I work outwhenthe boys are sleeping or b4 my 12hr shift on the ambulance. I've been working out since i was 16 and had to take 4-5 years off when i had my boys,so now i'm getting my groove back. Thanks for the advice, I'll try dropping sets and lifting heavier and see how that works. Thanks to you all. [img]smile.gif[/img]

Iamjennmedic · 12-22-2005, 09:45 AM

i had a pt make up the workout with me, based on my goals and job. so too many curls, ok. one more note i work out at home, have no racks or machines. I do have two benchs, one decline and one flat/incline. I have the old cast iron plates and bars, and thats pretty much it. Also I work outwhenthe boys are sleeping or b4 my 12hr shift on the ambulance. I've been working out since i was 16 and had to take 4-5 years off when i had my boys,so now i'm getting my groove back. Thanks for the advice, I'll try dropping sets and lifting heavier and see how that works. Thanks to you all. [img]smile.gif[/img]

Iamjennmedic · 12-22-2005, 09:46 AM

i had a pt make up the workout with me, based on my goals and job. so too many curls, ok. one more note i work out at home, have no racks or machines. I do have two benchs, one decline and one flat/incline. I have the old cast iron plates and bars, and thats pretty much it. Also I work outwhenthe boys are sleeping or b4 my 12hr shift on the ambulance. I've been working out since i was 16 and had to take 4-5 years off when i had my boys,so now i'm getting my groove back. Thanks for the advice, I'll try dropping sets and lifting heavier and see how that works. Thanks to you all. [img]smile.gif[/img]

Iamjennmedic · 12-22-2005, 09:49 AM

opps sorry i had some little fingers helping me ... so sorry!

Wrestler112ForLife · 12-22-2005, 10:40 AM

For the routine I listed just sub reg DL for DL off rack and for pulldowns how about pullover on the bench. How about looking Turbulence Training and some other premade routines to get a feel for volume. Not all pts are equal.

Iamjennmedic · 12-22-2005, 11:13 AM

thanks for the tips. you are right not all pts are equal thats why i'm here. thanks jp for pointing me in the right direction. i have some pics of my starting point i'll link that soon, maybe. warning i'm in my unwear, ok so maybe not...

Mountain_marc · 12-22-2005, 11:36 AM

That's ok. We're all ok with underwear pics

Kaiser · 12-22-2005, 12:05 PM

Hi Jenn and welcome (I'll say it here instead of your intro thread in O/T [img]smile.gif[/img] ). The first thing any of us need to know before commenting on your routine in what your goals are (e.g. fat loss, muscle gain, increased aerobic capacity, etc). I looked in your other thread and didn't see them. Let us know that, as well as where you are now versus where you want to be and we can help you better.

While you're at it, you might as well look at the other part of the equation as well, diet, since that plays an equal role in meeting one's health and fitness goals.

Welcome again!

PS: I know how hard it is to workout with 2 young boys - my boys are 8 and 4 and it has been much harder to get a regular workout time since they were born.

Iamjennmedic · 12-22-2005, 01:33 PM

okay well my diet is clean so thats not an issue. i don't need to lose weight - i'm 120lbs 5'5" and well i'll post me pics after.. my goals are this i want to be able to lift my 350 lbs patient with ease and without injury, that maybe be over rought terrain or down a number of flights of stairs.. i want to be as strong as i can be. oh and lol i want 15" pipes. haha might sound strange but i want them any way.. now these are the links to my pics- no laughing..
http://i34.photobucket.com/albums/d1...opy_edited.jpg ; http://i34.photobucket.com/albums/d1...re014-copy.jpg ;
http://i34.photobucket.com/albums/d1...05_edited.jpg;
http://i34.photobucket.com/albums/d1...036_edited.jpg ;
http://i34.photobucket.com/albums/d1...per_edited.jpg .
okay thats where i am starting from-pre new workout routine. LOL i think i've lost my mind posting these... must be finals have fried my brains!

Iamjennmedic · 12-22-2005, 01:38 PM

oops I forgot - I currently can lift a patient that is around 240lbs up and back down 4 flights of stairs on a fracture board and carrying my equipment. I have been tested on lifting form and technique and passed with 100%. so yes I pay close attention to form and technique always. Any other suggestions to meet these goals are hugely appreciated. Thanks to everyone [img]smile.gif[/img]

Kaiser · 12-22-2005, 02:38 PM

As I can tell, your goals then are functional strength for your job, followed by arm hypertrophy. If that's incorrect, let us know.

Quote:

i want to be as strong as i can be.

Given what you said, training for a 1RM in complex lifts wouldn't necessarily be a priority then.... just saying since some people define 'strong' as measured by a 1RM. Since you are talking about carrying a weight over a distance for your job, functional strength as it applies to what you do would be a priority.

It seems then, IMO, that you would specifically want to work on:
-strong legs
-strong core
-grip strength
-stamina while carrying a load

OK, others will chime in now with overall program suggestions. I'm going to try to provide some exercises I can think of that would be of benefit to meeting your goals:

-Grip Strength: I would say that farmer's walks with both DB and BB need to be part of your routine given your job-related goal. Since finger and grip strength are paramount to doing your job, you might want to incorporate some exercises climbers use.
-Aerobic/Anaerobic capacity: workouts like those in Crossfit (which is popular among law enforcement, firefighters, and military guys as well as a number of us on this board) would help develop the stamina needed to carry that 350 lbs guy up and down stairs.
-Vertical plane exercises would seem to be indicated. Deadlifts in all of it's forms would need to be a cornerstone. Things like pullups or assisted pullups would help both your work-related goal and your arm one.
-Core work: exercises like wood choppers which work in multiple planes for when you are carrying and twisting your torso.

I am not the workout regimen expert, but those are some thoughts on what your program would need. If you can get the attention of Danny King (DKing) or Craig Ballantyne (Craig) or Robert dos Remedios (dos), they are a few of the respected professionals who inhabit this board who may be able to help you design an excellent program. I know Craig has helped a firefighter with a program for his needs and your needs sound somewhat similar - I'll send him a note asking him to check this thread. Not to mention that Craig is in your neck of the woods - Toronto in his case.

Good luck!

Iamjennmedic · 12-22-2005, 03:02 PM

Thanks Kiaser excellent info. I guess i should begin tweeking again,lol. I'll get to checking these things out and hopefully with a little help put together a kickass routine. Thanks again for everyones help. [img]smile.gif[/img]

von_Hayes · 12-22-2005, 03:09 PM

i'm going to muddy the waters a little here. LIke Kaiser said you need to first establish some feasible goals. then, set some realistic tangible goals. the program should match both. keep in mind that there is no such thing as a perfect program no matter who designs it. as everyone's body is unique and adapability is highly variable.Only you know your body and how is responds. YOu can start with a good baseline program find what works and tweak it on your own. good luck.