Suggestions on my routines

u316245

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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....
 
Guido1983

Guido1983

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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
 

u316245

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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!
 

u316245

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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
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?
 

u316245

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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 :)
 

u316245

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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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