So I put this workout together due to burnout I have been feeling lately and I also have a bunch of exercises/routines out of magazines that I have been wanting to try for the longest so I thought this would be a great time to give them a go. I started this on 2/12/06 and had a really good workout. I am sore as hell today!! I will be switching up reps and sets throughout the program to keep my body guessing. I will preform stretching in between sets, stretching the muscles that are about to be worked. I will be preforming a jump routine and a core routine throughout the next couple of months also. I will be doing HIIT or playing basketball a couple of times per week. I am going to be listing to my body and taking it as slow or as fast as I feel the need to. So if that means only lifting two times per week then that is what I will do. I will be streching throughout the day really focusing on my hamstrings, shoulders, and back. I will also be taking epson salt baths and work in some hot/cold showers if I can stand it. Also the foam roller is going to become my new best friend.
Workout A (All reps and sets are same through workout)
1a)Roman Deadlift
Sets Reps Weight
3 10,8,6 190
1b)Underhand Lat Pulls
Sets Reps Weight
3 10,8,6 70,100,100
2a)BB Curls (Wide,Narrow,Regular Grip)
Sets Reps Weight
3 10,8,6 80 lbs
2b) Tricep Rope Pulldowns
Sets Reps Weight
3 10,8,6 50 lbs
3a) Hanging Leg Raises
Sets Reps Weight
3 10,8,6 Body Weight
3b) Side Bends
Sets Reps Weight
3 10,8,6 25 # Db
Had an awesome workout!! I am sore as hell especially my hamstrings. I really concentrated on my form to make sure I didn't round my back. I am going to video tape my first couple of workouts to make sure my form is correct on all exercises. I took some pictures on Friday 2/10/06 to have so I can compare every two weeks. It sure does feel good to be excited about a routine again. I will keep you all updated on my progress and workouts as I complete them. The journey begins....
Hey Mary good to hear from you again. I have workout A,B,C,D,E and also a core routine that I will through in between workout B and C so I can get my legs a break from Front Squats in workout B and Clean and press in workout C. I am going to do a different workout everytime I lift until get through all workouts then start back over on workout A. That means that I will not be completing the same workout for seven workouts. This is a refreshing change of pace for sure!! I am fixing to post the rest of the workouts so everybody can get a look at them and post any suggestions/comments they have. Keep your comments coming. I really am looking forward to doing things not the same as the "experts" say.
I am wondering if I should change the set/rep scheme every workout or if I should change them every week. Anybody know if one would be more beneficial than the other? I will be stretching the muscle group that is about to be worked between sets.
Workout B (All reps and sets are same through workout 3 sets of 10,8,6 reps)
1a)Front Squats
Weight used
I'm all for stretching but be careful about the stretches if you are with high weights. I've read there is some danger in being too "loose" when you are lifting heavy.
I will be stretching the muscle group that is about to be worked between sets.
Core Workout (All reps and sets are same through workout 3 sets 10,8,6 reps)
1a)McKenzie Pressups
Body Weight
1b) Toe Touches (From Floor)
Weight used
2a)DB Static Stretch
3 sets 30 Sec reps
2b)Hamstring Stretch
3 sets 30 Sec reps
3a) Camel Curl
Body Weight used
3b) Foam Roller
10 minutes
I will also be rolling tennis ball that has been cut open and filled with water that is frozen up and down my back and any other sore muscles to help with recovery.
I would avoid stretching before you lift a certain muscle group. There's a lot of research that shows that may actually weaken the muscle. I would simply stretch any tight muscles either after the workout or on an off day.
Skip the curls and other single joint exercises - compound exercises are much more efficient. Read some articles by Alwyn Cosgrove regardning isolation movements and split routines. He does a very good job at explaining why you're better off not doing them. Your biceps will get a good workout with various rows and pull/chin-ups. Your triceps can get a good workout with some close-grip pushups or bench presses.
It's always a good idea to set goals and document them here in your log both for nutrition and working out.
Thanks for the suggestions Black Jack. The reason I have picked various exercises isolation and compound movements is because I have been doing compound strictly compound movements for the last three years and I was getting burned out doing them. This is only a temporary routine (2 months) to get me out of my routine rut as the title puts it. It is a nice refreshing workout that I actually look forward to complete. I know it is not the norm and goes against what everybody suggest on this forum (even me) but it is exactly what I need at this time to get me over this burned out feeling. I am not sure if I made the stretching part clear. For example I will be stretching triceps before I do curls not biceps before curls. I heard on Tmag that the temporary weakness that the stretching causes actually allows your muscles to grow more. I guess we will see.
Tossed I love the routines routine a) is very similar to the ones I have been doing pending the start of my bulk and have suffered from doms every day since beginning of Jan so all fun :-)
I think its good to throw in isolation as well as altho compound will work all muscle goups isolation really enables you to push to exhaustion in all areas
BFG that is good to know. I thought I might get a lynching for posting a workout that wasn't all compound movements. I really like the feel of working muscle directly that I haven't worked in a very long time. I am also using this time to strengthen my core as you can see.
Well I joined a basketball leauge yesterday and I have a game on Saturday. I might have one in between also. I am still a little sore today but not to bad. I am going to stretch out real good today anytime I get a chance and hit the weights when I get home. I am hoping I can loosen up my hamstrings enough to get the full ROM on front squats.
Well I got caught up last night with V Day so I skipped last nights training. My hammies were still pretty sore anyways. I hit it this morning though. All except hamstring curls because I might have a basketball game this afternoon and wanted to be able to move without screaming in pain because my hammies were so tight. If I don't have the game I will do hamstring curls this afternoon along with core work.
Workout B (3 sets 10,8,6 reps)
1a)Front Squats
105 pounds
1b) T bar rows
85 pounds
2a) Netrual grip db bench press
70's 8 reps
60 8 then 6 reps
2b) Hamstring curls (tonight)
I was on the BB team in HS.. Good team.. I wasn't the best but I loved it.. played defense. Most memorable game : during intermission when the Harlem Globe Trotters were at our gym.. we played against the teachers.
ahhhh over 35 years ago... I wonder what changed in BasketBall since those days.
I haven't played competivtly in quite a while. There is a $1000 prize that goes to the winner. The guy I am playing looks pretty good by his profile but I should be able to hang with him. That must have been pretty cool to have the Globe Trotters at your gym. I really need to get out there and practice more. I have a game next Tues or Thursday so I need to get some time in at the bball court. I should be able to get back my jump shot before to long.
Sorry about your shoulder. I have a trouble with my shoulders every now and then to. Yea I am playing one on one today. There is a three on three league also i am in. I also am playing 5 on 5 on my slow weeks from the other tournaments. Wish me luck!!
Well I didn't win last night but only lost by four. I did a lot better than I thought I would sinse I haven't played seriously in about 4 years. I worked up quite a sweat!! I need to work on my endurance and dribbling because when the score was 13-15 my legs started giving out on me and my jump shot went to shit. They guy I played was pretty good. He plays in a church leauge and every weekend so I am impressed that I could keep it close with him and give him a ball game. I was totally wiped out when I got home. I took a shower then hit the sack so no abs or hamstring curls last night. I am going to do them tonight after I practice bball for a while.
Grrrr.. didn't get around to wishing you luck fast enough! sorrry!!! you can officially blame those 4 points on me! I'll try to do better next time [img]/images/graemlins/wink.gif[/img]
How long is the 1 on 1 ? (and might as well ask..) the 3 on 3 ?
Hey Mary!! Not your fault my legs were shot around 15 points. I need to kick up the cardio to get my endurance up. Both 1 on 1 and 3 on 3 is first one to 20 by ones. You have to win by two. It was quite a long game with all the bricks I was throwing up but it was fun. I have another game tomorrow if the weather is good. It is raining and freezing at the moment. Maybe I can find a gym to play at tomorrow.
2/19/06
Core Workout
1a)McKenzie Pressups 2 sets of 10,8 reps
Body Weight
1b) Toe Touches (From Floor) 2 sets of 10,8 reps
Weight used
Body weight
I will also be rolling tennis ball that has been cut open and filled with water that is frozen up and down my back and any other sore muscles to help with recovery. (Did this also)
My next workout calls for clean and press but I am not supposed to do anything (shoulder press) that contracts my spine so I might have to just clean and squat instead.
2/21/06
Workout C (All reps and sets are same through workout 2 sets 10, 8 reps. I thought I had a bball game that night but it got canceled)
1a)Cleng and Press (I am leaving out the press next time. It really bothered my lower back. I should have followed my own advice)
Weight Used
105 lbs
1b) DB Flyes
Weight Used
25 pound db
2a)Leg Extensions
Weight Used
70 pounds
2b)Pullups/Chinups
Weight Used
Body weight
3a) Eagle Situps
Weight Used
25 pound plate
3b) Planks
2 sets 30-45 Sec
BFG the back is doing pretty well actually!! Thanks for checking on me. I think I am going to do clean and shrugs or clean and squats from now on. I will be doing workout D tonight or tomorrow. It will be the first time to do rack lockouts so I am excited about that. Any idea what might be causing the shoulder pain while doing flyes? I am going to throw in some shoulder rehab stuff on my non lifting days to see if I can strenthen them up.
Workout D (All exercises 3 sets of 10, 8, 6 reps unless noted)
1a)Jump Squats
Weight Used
85 pounds
1b) Rack Lockouts
Weight Used
195 top position
135 middle and bottom postion
Adding weight next time
2a)Walking Lunges
Weight Used
55 pound db
2b)DB Pullovers
Weight Used
55 pound db
3a) Side Bridge
4 sets 30-45 sec
was just cheking the flyes and not in a bad position in the training schedul but what is your warm up before you start?
I always go on a cross trainer at the gym for 5 minutes at different angles etc and then 5 minute strecth before I start. If I dont and then start shoulders are always tight. Weight on them isnt that heavy so can only be down to form and position on the bench.Most probaly over exteding when lowering the weights. Try going for a lower weight but slow the cadence down to either 5/5 or 10/10 and try and focus on the form. (the slow speed maximises the tut so dont pani about going backwards on your weights)
I usually do a towel strech for my shoulders and a dead hang from a chin up bar pulling my shoulder blades together. It may be the fact this is the first time I have done flyes in about two years. I will try to use the tempo suggested and see if that helps. Thanks man.
I notice once when I was just hanging from somewhere that I thought it did my shoulder something good. I'm curruntly doing 6 x 30 secs stretching with a towel behind my back and 6 x 30 rotator cuff exercise lying on my back with 2 lbs in my hand. I find that when I do it at home (and don't have a regular WU before, it helps that I putt a heat source (Magic bag microwaved for 3 mins) on my shoulder before I do the exercises. Last time I went to the physiotherapist that's what he did.
Do you do dead hangs for your shoulder? regularly?
Hey Mary!! The reason I am doing dead hangs and pulling my shoulder blades together is because that is what Bill suggested to ease up some of my neck pain/stiffness. I am going to start doing the rotator cuff work like you also before my workout and on my off days. I think that would help a lot. Something like Cuban press with a heating pad on my shoulder. I do the dead hangs about two times per day.
My Get Out Of A Rut Routine
Linear Mode
