Suggestions on my routines

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    u316245's Avatar
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    Suggestions on my routines


    Bit of background on my stats before I start off.....I've been training for long while now! 38yrs old....weight is 89kg, bf last measured was 11.8%, but probably nearer 13% now

    Routines vary but I train all body parts twice a week...push day, pull day and then a leg day. So, its a 6 days a week but being a Dad means the weekends can get dropped more than not! Upper body I go from a complex movement to a compound movement on the bigger muscles, i.e. chest and back. Legs I try to train at higher reps (20) but apologies, if an exercise is dropped it is normally legs....

    But here's today's routine - and i'm just looking for any advise or thoughts..over training? Not enough reps? Not enough focus on? Too many reps?

    Bench press - (got slightly side tracked today as I got changed towards the end)
    20 reps @ 100kg
    10 reps @ 140kg
    5 half reps @ 180kg (405lb)
    12 reps @ 130kg
    7 reps @ 140kg

    Flyers dumb bells (full stretched flyers - non bending elbows)
    12 @ 22kg
    10 @ 26kg
    8 @ 26kg

    Machine press (slight decline)
    12 @ 130kg (but its a machine so who knows what the true weight is)
    10 @ 145kg (maxed out)
    8 @ 145kg

    Machine flyers
    12 @ 110kg (again only wots on the machine)
    8 @ 135kg (maxed out)
    5 @ 135kg

    Dips with dip belt
    12 with a 20kg
    8 with 40kg

    Smith machine incline close grip
    12 @ 60kg (don't think these are true weights as I don't know if the machine assists)
    8 @ 70kg
    6 @ 70kg

    Presses ups (using dumb bells for a deeper dip)
    30 varying the distance every 7 or so reps - so out wide then closing it in slightly
    30

    Cable triceps
    Sets of 10 non stop - so left right straight to right the left again for 3 cycles
    Across body - left then right - then straight down - left then right - push away from the head - left then right

    Standing ez bar headbands
    2 sets of 12 (no idea on the weight at this point!)

    If I get good feedback on improvement or comments then I'll share tomorrow's session with ya....

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    Quote Originally Posted by u316245 View Post
    If I get good feedback on improvement or comments then I'll share tomorrow's session with ya....
    Goals?
    What are you looking to "improve exactly"?
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    The chest doesn't seem so good. Ur using 2 machines and 2 fly movements I would change that up to more free weights. Maybe something like

    DB bench press
    Incline press
    Flys
    Dips
    Machine press or pullovers
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    Quote Originally Posted by PaulBlack View Post

    Goals?
    What are you looking to "improve exactly"?
    I guess that's the question....more definition and separation between the muscles....but the issue I have I enjoy the challenge of increasing the weight!
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    Quote Originally Posted by Guido1983 View Post
    The chest doesn't seem so good. Ur using 2 machines and 2 fly movements I would change that up to more free weights. Maybe something like

    DB bench press
    Incline press
    Flys
    Dips
    Machine press or pullovers
    I guess my bag here...that was an example of today's routine and the kind of volumes I go for, as I don't know what I'm doing until I walk in the gym! With the exception of complex followed by a compound movement....but your suggestion is going against this - hmmm - what volume of reps would you trend to try and gain with that sort of structured workout?
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    Took a days rest today as the hay fever is causing me breathing issues today .

    But a pull example day to follow
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    As promised an example of my back and bi's...


    Supersets all the way today
    Lat pull down - then dumb bell side raises
    20@70kg - 15@10kg
    12@95kg - 12@10kg
    9@100kg (think that's the max)- 10@10kg

    Seated row - then bent over reverse flys
    20@75kg - 12@10kg
    12@100kg(or whatever the max is (good form too)) - 12@10kg
    10@100kg - 12@10kg

    Lat pull downs (hammer grip) - then front dumbbell raises
    12@95kg - 12@10kg
    9@100kg - 12@10kg
    8@100kg - 8@10kg

    Bent over long bar - then bent over reverse flys
    12@60kg - 9@12kg
    7@80kg (rubbish form too) - 7@14kg
    4@80kg (still bad form) - 5@14kg

    Machine curls - then machine lower back extensions
    12@85kg (machines are strange!) - 20 (no idea on the weight)
    8@Max - 20 (no idea on the weight)
    6@Max - 20 (no idea on the weight)

    Dumb bell hammer curls (not across the body) - then leg raises
    10@24kg - 20
    9@26kg - 20
    7@28kg - 20

    Dumb bell curls - then planks
    8@28kg - 30second hold
    6@30kg - 30

    Bar bell sevens (tens really!)
    30kg
    40kg

    So, that's my back day.....legs next.....just want opinions if I can improve anywhere....I love seeing bigger weights and challenging myself but want to be lean too like everyone else

    The feed back thus far - one has thought this over training....rest periods are probably a minute on average btw....
  

  
 

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