Idea for new workout routine. What do you think?

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  1. Not sure where business accounting comes into play at the gym, but ok. Delighted you decided to drop the bad wording. lol. Playing football for a year as a freshman just means you were athletic. I have met plenty of both, players that didn't have a clue and just did their program, and the ones who really knew what was going on. I'm sure your accounting degree has helped you put on 30 pounds of lean ripped flesh thou. Why did you only play as a freshman? So no I can't agree the degree has helped you learn the iron game, and I'd say your year of football is not a very extensive array of gym knowledge.


  2. Quote Originally Posted by hvylifter View Post
    Not sure where business accounting comes into play at the gym, but ok. Delighted you decided to drop the bad wording. lol. Playing football for a year as a freshman just means you were athletic. I have met plenty of both, players that didn't have a clue and just did their program, and the ones who really knew what was going on. I'm sure your accounting degree has helped you put on 30 pounds of lean ripped flesh thou. Why did you only play as a freshman? So no I can't agree the degree has helped you learn the iron game, and I'd say your year of football is not a very extensive array of gym knowledge.
    I only threw in the football part because I was the only one in the program all four years I was there that made varsity as a freshman. I am somewhat proud of that. You've checked out the program I suggested Derrick have a look at and found it lacking? I've read what you posted and they don't really seem far off. Heavy reliance on compounds and form over volume.
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  3. no i am going to. I am a crane operator and its been hecktic. Home evrynight but alot of hours. Still hitting the steel thou, I workout at home just like Derick, I got sick of gym hours, people wanting to work in that are a tenth your strength and waiting on equipment. I'd be proud of that achievement as well. That might be a perfectly good workout, it just felt like you was shooting down what we had said, and I didn't like it. Thats all. Hadta fire back. Thts cool thou. I had a scholarship offer my freshman year to a small school called Austin college in sherman texas. I declined because I was so into powerlifting, lol and they hadta maintain a b average. I wanted to party.

  4. Quote Originally Posted by hvylifter View Post
    no i am going to. I am a crane operator and its been hecktic. Home evrynight but alot of hours. Still hitting the steel thou, I workout at home just like Derick, I got sick of gym hours, people wanting to work in that are a tenth your strength and waiting on equipment. I'd be proud of that achievement as well. That might be a perfectly good workout, it just felt like you was shooting down what we had said, and I didn't like it. Thats all. Hadta fire back. Thts cool thou. I had a scholarship offer my freshman year to a small school called Austin college in sherman texas. I declined because I was so into powerlifting, lol and they hadta maintain a b average. I wanted to party.
    Actually my name is Shawn. DerickVonD is more of a handle, that I no longer even use lol. I'd change my username if I could, but I suppose it's too late now. I love working out at home, because I can play my heavy metal music. Nothing like benching to Judas Priest "Breaking the law, breaking the law".

  5. yea shawn ik ik. i already read that n ur profile lol. n yea, i like ta jam to what i want too. not some gay ****. and im on a cell driving so ik spelling and shorthand lol.
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  6. lol n i mean't the gyms gay ****.

  7. When are you planning on starting your new program?

  8. Quote Originally Posted by UGHQTempus View Post
    When are you planning on starting your new program?
    Monday, or whenever my legs and back heal up.

  9. I do see a problem with walking lunges though. Do to the limited space I have in my room after about 2 or 3 reps, I'll have to turn around. I won't be able to go straight for long. Could I substitute them with regular lunges? When I squat, I have a little over the amount I need to squat down after I move my bench. I should have enough room to lunge in the same space, but if I do working lunges, I'm going to have to walk back and forth. Also I'd hit my tv if I go too far out of the squat area unless I use db instead of the bb.

  10. Maybe replace them with DB stepups.

    Or just cut them out and do one set of 6 sec eccentric squats with a lower weight. Either way you'll fry your legs.

  11. Quote Originally Posted by UGHQTempus View Post
    Maybe replace them with DB stepups.

    Or just cut them out and do one set of 6 sec eccentric squats with a lower weight. Either way you'll fry your legs.
    Do you me before I come back up to wait 6 seconds? Also, my friend said that if you don't do the overhead db extensions right you can hit a disc. He said something like that. I'm used to doing tricep extensions. Could I do either or, or does one work differently?

  12. Quote Originally Posted by DerickVonD View Post
    Do you me before I come back up to wait 6 seconds? Also, my friend said that if you don't do the overhead db extensions right you can hit a disc. He said something like that. I'm used to doing tricep extensions. Could I do either or, or does one work differently?
    6 seconds of eccentric time means you take 6 seconds to lower the weight from standing to full squat. Its a loooong time and your quads will hate you.


    I do overhead DB extensions with over 100+ and I have no issues. Unless he means if you slam the weight into your neck then you'll have issues- and he's right. But skull crushers are the same story - slam it into your face and you are in trouble. Do the reps slowly and keep the weight light. Always be under control.

    Yes, the work the tris slightly differently and I do all 3 main movements (skull crushers, overhead extensions and pushdowns) but you really only need one if you just want to gain base of mass.

    After 8-12 weeks on this you need to change things up as you'll be adapting. Then I'd swap movements around.

  13. Okay, well when the time comes I'll let you know and then we can talk about changing my routine again. Again thanks, you have helped me out alot.

  14. Well I tried the lateral raise with just my db handles which are 10lbs and was only able to do about 12 reps with proper form. I could take the cuffs off and that would take about half a pound off. I don't know if that will make much of a difference.

  15. Do rest pause until you get to 20.

  16. Quote Originally Posted by UGHQTempus View Post
    Do rest pause until you get to 20.
    Do I up the weight on the single sets, when I can get to 25 and don't have to do rest pause, or just when I get to 25 reps?

  17. Quote Originally Posted by DerickVonD View Post
    Do I up the weight on the single sets, when I can get to 25 and don't have to do rest pause, or just when I get to 25 reps?
    When you get a single set to 25.

  18. Does it matter if I do the overhead DB extension standing or seated. I could do it seated on the bench, but I don't have a chair with a back part that doesn't go all the way up to the bottom of my head. Also, does it matter if I do the lat raises in front of the thighs or at the sides?

  19. Quote Originally Posted by DerickVonD View Post
    Also, does it matter if I do the lat raises in front of the thighs or at the sides?
    The position of those exercises target different muscles, so yes, it matters.
    I have no enemies. My friends intensely despise me.

  20. Quote Originally Posted by B5150 View Post
    The position of those exercises target different muscles, so yes, it matters.
    x2

    lateral raises - to the side
    front raises - to the front

    since your front delts get blasted by the overhead pressing, the medials need to some attention too.

  21. Quote Originally Posted by DerickVonD View Post
    Does it matter if I do the overhead DB extension standing or seated. I could do it seated on the bench, but I don't have a chair with a back part that doesn't go all the way up to the bottom of my head. Also, does it matter if I do the lat raises in front of the thighs or at the sides?
    I usually do my overhead extensions standing. You can either do them one arm at a time or 2 handed. I'd recommend alternating every workout.

  22. I didnt know id be so weak at chinups. It seems I can't really do pullups yet. I have to bend my knees to do them. The rack I have isn't really a power rack, it just goes up so you can do squats. In fact once I hit 300 on squats or the bench I'll have to sell my bench and get a real power rack or just goto the gym(which I'll hate).

  23. I woke up today my triceps were a little sore even though I didn't work them yesterday atleast not directly. I did the monday routine
    DB rows (2 sets)
    BB curl (1 set)
    Hammer curls (1 set)
    Reverse DB Wrist Curl (1 set)
    chinups
    I didn't do deads yesterday, because my lower back was still slightly sore. Do you think the Also, I was thinking of changing the routine to this
    Monday back and biceps
    Wednesday Chest and Triceps
    Friday Legs
    Saturday Shoulders

    This would be an easier schedule for me, because it would better fit into my college schedule.

  24. Quote Originally Posted by DerickVonD View Post
    I woke up today my triceps were a little sore even though I didn't work them yesterday atleast not directly. I did the monday routine
    DB rows (2 sets)
    BB curl (1 set)
    Hammer curls (1 set)
    Reverse DB Wrist Curl (1 set)
    chinups
    I didn't do deads yesterday, because my lower back was still slightly sore.
    Deads are the most important part of that whole workout. If you are too sore do to them then push the workout back a day. There is no sense in doing 4 arms sets and only 2 back sets.

    Quote Originally Posted by DerickVonD View Post
    Do you think the Also, I was thinking of changing the routine to this
    Monday back and biceps
    Wednesday Chest and Triceps
    Friday Legs
    Saturday Shoulders

    This would be an easier schedule for me, because it would better fit into my college schedule.
    Thats cool. The only thing that matters is getting enough rest between workouts. The actual day of the week doesn't matter. And you don't need to fit the whole thing in 7 days. Be creative.

  25. wow you weren't kidding when you said my quads would hate it. All muscles in my legs are sore. Also I notice on the routine I have there isn't reverse calf raises. I can only do reverse calf raises one leg at a time though if I were to do them, since I don't have a calf black.
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