- 02-26-2012, 04:19 PM
OK thanks. So it's OK to keep increasing bench even though the barbell row isn't at the same weight. Thanks! Could you guys please elaborate as to how that will still allow me to be symmetric? (I believe you, but I'm just curious as to how it works.) By the way, I apologize if it sounds like I'm being short. I just spent like 15 minutes typing a whole response with my workout regime etc... and I deleted it by mistake so I'm retyping something similar. I'm doing my first cut as I have extra weight, but it's all around my mid section. I can't seem to gain muscle and after trying even with a strict diet, it seems to have mostly gone there. I was told to cut down to about 6%-10% bf range and then try to gain muscle and to focus on compound exercises for now. I'm doing HIIT training 3x per week on Monday and Thursday after working out and before eating, and first thing upon waking up Saturday morning before breakfast. I'm working up to 15 30 second sets at 8MPH with 30 seconds rest in between each at 30MPH so 30 seconds 8MPH, 30 seconds 3MPH back and forth. So far I'm up to about 5 intervals so far. (Just started last week)
This is my routine. Please let me know what you think as I'm trying to hit every part of every muscle or as close to it as possible. I'm focusing on compound exercises for now. 3 sets of each (12x, 10x, 8x increasing weight) and trying to increase weight each week. I plan to eventually substitute bicep curls for chins and close grip bench for dips when I can afford a power tower. I'm also working up abs 3 sets of 20x (Body weight) I tend to do 2-3 super sets per work out and don't work out more than 1 hour- 1 hour 15 minutes tops +15 minutes to cardio which I hope to work up to around 30 minutes once I get HIIT to 15 intervals plus 5 min warm up and 5 min cool down at the end. The exercises below are not listed in any particular order....
Monday and Friday
Close Grip Bench
Monday- 3x leg raises
Thursday- 3x decline sit up
Wed, Sat and Sunday-Off
Tuesday and Friday
Olympic Squats (Works hams and quads)
Stiff Legged Deadlifts (With lower back move added ad the end like a regular dead lift)
Seated Calf Raises
Standing Calf Raises
Was going to add leg curls but haven't because hams are worked by the squat too. Do you guys think that's OK and am I missing anything?
Friday-Crunches ...Was going to add in hyper extensions for lower back, but I'm already doing squats without a belt and stiff deads with the lower back move at the end. I don't use a belt ever for anything. I do most of my workout with the smith machine and I have some free weights to work with for curls and stuff.
Will this hit everything and do you guys think this is a good place to start? I feel like I should add in a rear shoulder move, some laterals, and leg raises eventually but for now I barely get this done in one hour...So what do you all think?Trumpet Legend
The Man, The Myth, The Legend!!!
- 02-28-2012, 07:05 PM
Not too sure what the beginning of this thread is about... Kinda confused actually, however I think you're over training bro.
What's your story? How long have you been working out? Strict diet? How strict? You have your macros down? How many sets are you doing with all those compound lifts?
Losing fat is done in the kitchen man and IMO I think an hour and fifteen minutes with another 30 of hiit added on is overdoing it. Especially if you're lifting heavy with those compounds all in one day.Founder & OwnerAspire. Train. Perform. Nutrition"More than a supplement company."
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