JK vs BigRed
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Wooot last workout done and dusted before a few days holiday.<br />
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1000m row in 3.34 then 50 pullups before hitting the bench for 3 sets of 12 @ 70 and 2 more of 8 @ 80 (still piss weak at benchpress). Lat pulls down and rows to follow and then back to the bench for some 4 sets of incline this time. No military press today but the arms got a good going over. 3 sets of 21s and then 3 sets of skull crushers. 8 sets of 10 on the barbell curls and then 3 sets of dips supersetted with tricep pull downs prior to some abs work. <br />
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Away in the BOI for a few days now so not gym until at least Thursday. When I come back I'm gonna keep cracking in to that cardio and try to trim up a bit hopefully without losing any muscle mass. -
During my week off I've had heaps of free time and spent some of it today whilst relaxing in the spa thinking about my training split and what I want to do going forward. I joined the gym again bang on one year ago and have really enjoyed it. Also feel I have made some good progress in terms of improving my strength, nutrition and general positivity as a result. <br />
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Right now I am trying to keep building strength and lean muscle whilst losing a bit of fat and looking good for summer. I know many say this is pretty hard to do but I'm not trying to get massive so I dont think its impossible. My current workout plan is as per below but interested in know if others (especially bart) would recommend moving more towards a traditional 4 day split and if so, how would you look to set up the split. Keen to keep training on the days I am now with Sunday/Monday off and if a dedicated cardio day is required then its thursday mornings as with my current setup (usually do some HIT for 45mins or so). Saturday is usually my big day as no time pressures so can spend longer in there if needed. <br />
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[B]Current schedule<br />
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One option would be to keep doing what I am doing until say after Christmas and then look to move to a 4 day split but I'm pretty open with options really. <br />
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Btw, found this site which appears pretty dam useful [URL]http://www.thetrainingstationinc.com/exercises.html[/URL] gives a lot of ideas for different exercises for certain body parts.<br />
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Cheers<br />
JK -
Or how about a 3 day split?<br />
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Push - chest, shoulders, triceps<br />
Pull - back, biceps<br />
Legs<br />
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Could either do a 3 day on / 1 day off type of setup which may not work well for my timings or lift the cardio days to 2 a week (say weds and fri) and also do abs on both these days. Could be good for trimming up for summer.<br />
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Thoughts? -
I'd go for...<br />
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chest, triceps (you'll already be working them with bench too)<br />
Legs, shoulders<br />
Back, biceps<br />
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Main thing is separating out the big exercises like squats and DL's. I find shoulders work ok with squats but not with a heavy bench workout. You could also consider doing super sets of triceps/biceps on the chest and back days. I'd do 2 triceps 1 biceps for the chest workout and swap it over for the back day. That way you you could mix in heavier weights (for the days where you do 2 exercises for each muscle group) and a higher volume, lighter weight for the other one.<br />
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Something like<br />
Chest day = weighted dips, tricep pull downs, bicep curls until fatigue at light-ish weight. Repeated 3 times. 2Tri1Bi<br />
Back day = Hammer curls (dumbbells), normal curls (or Arnies!) with barbell, close grip bench on light weight - reps till fatigue. Repeated 3 times. 2BiTri1<br />
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Rather than set days I'd probably lean toward a rolling schedule. A days break between each workout. If you had to double up I'd go for chest/triceps then Legs shoulders the following day. A 1-2 day break and then Back/biceps. The decision should really be around giving yourself a break between Squats/DL's. -
I like your thinking mate. Some good ideas there.<br />
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Read some funny stuff about putting shoulders and legs on same day but I reckon its doable. I don't do a huge amount for legs nor shoulders so think can fit it in to one session without taking too much toll on the body.<br />
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Rolling schedules not great for me but I can make it work. Can't really work out on sunday for family (as opposed to religous haha) reasons but could rotate through the week. -
Interesting, I always found legs/shoulders to be a pretty good fit. Then again my shoulder workout wasn't too crazy. Standing/sitting shoulder press, shrugs, rotator cuff and sometimes barbell shoulder press. Anything in particular that suggested you do them on different days??
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Nah I didnt read too much in to it to be honest. I think they will fit fine and my shoulder workouts have not been much at all in the past so can def fit it all in.<br />
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Next is how to stagger my days. I understand weakest body part first so that is chest for me so chest and tri will be day one. Prob makes sense to follow with legs/shoulders as long as its not too taxing on shoulders given I had a push day the day before? Then should I have a day off if I haven't had one already or roll 3 days straight and then 1 or 2 off before repeating... -
Wanted to hit the gym today but ended up running out of time getting ready to move house in 2 weeks time. Probably good to have a full week off anyway. But dam I was keen!<br />
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New programme all ready to go. Will post it up for some critquing sometime soon as I don't have it on this computer (on the wifes one right now) so will try do it next time. <br />
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Off for a couple of days fishing now and back for the semis. Woooot! -
Well I am back in the groove.<br />
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Spent an hour in the gym yesterday ahead of the ABs game. Didn't do a hell of a lot other than a few km on the rowing machine, some pullups, 4 sets on the bench press and then some bicep curls followed by tricep pull downs and dips. Bit of a CHARMS workout really...oh well!<br />
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Tomorrow I will kick things off good and proper. Well maybe - might run my programme past my PT first and then go from there. Feels like ages since I did a good legs session so that might be on the cards in the first instance. -
Tough morning on the legs. Really felt it after not doing a legs workout for almost 2 weeks.<br />
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10mins warmup on the bike and then in to squats with a good warmup set and then struggled through 4 sets of 8-10 at only 100kg. Legs feeling tight as now. Followed up the squats with 4 on the leg press and then 3 supersets of leg extensions and hamstring curls. Then 20mins on the bike to finish.<br />
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Gonna start new programme next week all fresh I think. -
Another roughie.....didnt feel good this morning when I woke but went to the gym anyway. After 5mins in the dunny and then 5 on the rower I didnt feel much better. Did a few pullups but avg....<br />
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Decided to skip weights for the day and did 30mins HIIT on the cross trainer so 1min30 of reasonable pace and the 30seconds all out with the resistance cranked right up and then repeat for the full 30mins. Dam it was intense but feels so good now. Gonna try do that a couple of times a week for the next month or two.<br />
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Still feeling a bit dehydrated so lots of water required today. -
Couple of good workouts last two days.<br />
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Yesterday did a bit of a mixed upper body session. Lots of bench and flies for the chest plus some shoulder work and tris.<br />
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Today did 30mins of HIIT on the stepper and then abs session followed by narrow grip pullups and some biceps work. <br />
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Gonna have tomorrow off and then go in on Sunday to fire up for the RWC final. Choice. -
Quick update (and another advice request) in between RWC glory related postings...<br />
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A couple of cracking RWC fuelled workouts this weekend. Firstly Friday morning had the usual morning session where I join the abs class but decided to just do some more HIIT cardio before and after the class so 45mins cardio and 20mins abs all up then off to work. With the 830pm kickoff I decided to return to the gym after work and had a solid legs session. Quick 5min spin on the bike as warm up and then squats - 1 set of 12 (60kg) as warmup and 2 of 10 at 100kg and 2 of 6 at 120kg before another set of 10 at 60kg. Then 4 sets of leg press, 3 sets each of leg extensions and hammie curls and then calf raises to finish before another quick blast on the bike.<br />
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Weekend plan was RWC (on TV at home) while we spent time packing the house ahead of next wednesdays move. Managed to find a couple of spare hours yesterday in what was one of the longest days of my life waiting for the final to kick off. Hit the gym just after 1pm and it was almost 3pm before I left. Workout consisted of a 2km slow row and then in to deadlifts - 5 sets (2 max sets were 6 reps of 130kg) supersetted with bodyweight pullups. Moved on to 3 sets of chest flies before 4 sets of incline bench (narrow grip). The gym was empty (which was quite nice) so set up a different apparatus for rows and then some lat pull downs. Next up Arnie dumbell press for the shoulders and then on to arms. Started with 3 sets of 21s for the biceps and then skull crushers supersetted with tricep push downs. 3 sets of single bicep curls followed and then dips (a current favourite) to finish. <br />
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Was very pleased with both workouts but yesterdays killed my hands. I love doing deadlifts and pullups but unfortunately they are taking a toll on my hands. Haven't really minded the callouses that have formed over the last year but now I have a blood blister that has formed under a callous on both of my hands. Understand its just best to leave them but how can I avoid this from always happening? Do I need some gloves to protect my pussy accountants hands or is there another technique? Straps? -
So anyone got any tips re those annoying callouse blood blister combos?<br />
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Been a funny week for the gym for me as a short week so didnt go in on Monday after the world cup but cranked legs on Tuesday morning. Moved house on Weds so no workout required there and today have been away on a course for the day. Have tomorrow off to set up the new house and get carpet layed so will hit the gym at 630 for an upperbody session as may not be able to get away over the weekend. -
ugh haven't had that happen. I've built up some callouses but not really gnarley ones. From what I've read you need to keep them trimmed/tidy with pumice and nail clippers. Biggest problem seems to be when one rips off - you've got to build it back up again.<br />
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For pull ups try using a bigger bar, but that makes it harder on your grip. I've just got some straps and will be using them tomorrow for the first time, I'll let you know how that goes. If the bar doesn't twist as much in your grip it'd have to slow the development of callouses?<br />
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Not a fan of gloves, as soon as you start sweating they wear against your hands. Plus that extra layer makes things harder to pick up imo. <br />
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If you are doing DLs and pull ups or anything really grip intensive I don't think you can avoid callouses outright. I got straps for $20 so you could pick up a pair and see if they help? probably a good option while your hand is a bit cut up -
They are healing sweet mate - no deadlifts since but did some pullups on Friday and they handled things ok.<br />
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House move all complete but took up alot of my time (and energy) over the weekend so didnt work out. Now it is coming in to summer I am going to try workout on week days only leaving the weekends for family time and sorting stuff out in the new place as we have a major renovation project ahead.<br />
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So Mondays....Chest and Triceps (push day). Started with a 5min row and then 3 sets of dumbell flies super setted with pushups to get the blood pumping in the right area. 5 sets of bb press on the flat bench and then hit the pec deck which is a machine I have not used for quite some time so took it fairly easy on there. Back to the bench and this time 3 solid sets of incline dumbell presses. Finished off tricep push-downs and dips (3 sets of each). <br />
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Took about 45mins so probably have time for another exercise. Anyone got any tips on what else I may like to add for my chest/tri day? Maybe skullcrushers or dumbell kickbacks? <br />
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Tomorrow - either legs or back and biceps...prob legs... -
And legs it was.<br />
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Did a leisurely 10min warmup on the spin bike before hitting the squat rack for 5 sets of good times. Followed these up with deadlifts. Been alot of discussion with mates and my trainer (as well as googling) on whether these should be on back day or leg day....seems mixed. My initial view was that a good back workout should be based around deadlifts, and a good legs workout should be based around squats and a good chest exercise based around some sort of press eg benchpress. PT convinced me otherwise this morning. Also tried to talk me in to trying to hit all muscles twice in a week which won't really happen by doing what I had planned...anyway I digress.<br />
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So deadlifts followed the squats and 4 good sets here. Then moved on to the leg press for 4 more sets followed by a superset of leg extensions and hamstring curls. Didnt end up having time for calf raises as had a 730am meeting at work so will fit those in later in the week - prob Friday during Abs and Shoulders day. <br />
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Initial plan was <br />
Mon - Chest / Tri<br />
Tues - Legs<br />
Weds - Cardio<br />
Thurs - Back / Bi<br />
Fri - Shoulders / Abs<br />
Sat / Sun - rest days<br />
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This will mean I hit all muscles only once a week. PT was suggesting that twice a week would most likely yield better gains. But then I read then you should only really do deadlifts once a week. Same for bench etc. Jeeez I am getting confused!! Maybe I should try this for the next 4 weeks and see how its working out before deciding to go back to a twice a week Upper / Lower type split. -
Any thoughts?<br />
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More googling this arvo indicated I should really be trying to hit each muscle twice per week if I really want to maximise growth. This is probably similar to what I had been doing previously using an upper / lower body split and alternating the execises performed each workout to keep things interesting.
