What does your routine look like?

Out of curiosity I thought it might be fun to post what types of routines we are all doing, how they are going, and maybe what we are planning on doing next. That way we can maybe get some ideas from each other and talk about what has been or has not been working for us.

I've been away from the gym for the last 7 weeks or so, during which I've also been trying to do a mini bulk. I have been using a dumb bells at home doing a 3 x a week full body split.

Main exercises I've been using:

DB squats, Stiff-leg DB deadlifts, Standing military press, DB rows, laying DB press, pushups, DB calf raises(sometimes, rarely though), bicep curls, lat raises. I've recently added Sumo deadlifts and skull crushers to the mix.

Results: I don't like this at all. I hate being away from the equipment I'm used to. The dumbells I have are old, so in order to be heavy they have to be ridiculously large, which interferes with form when I'm trying to do squats and rows. I can't wait to get back into the gym. Also, I can't up the weight high enough to be constantly challenging myself.

For my next program(which I'll start in about a month) I'm thinking of just using one of Krista's intermediate 3 x a week full body. Most of the other plans I've been looking at use too many isolation exercises, which is not something I want to be focusing on until I build more basic strength. I'd really like a program that uses dead lifts because I'm just about to start using them for the first time in the gym and think they look pretty fantastic. I also thought about the starting strength program. Has anyone used this and had good results?

I'm working with a bum shoulder and a newly-acquired gym membership (decided a few weeks ago that it's time to get serious about lifting again). The shoulder means a lot of things are off limits. Here's what I'm focusing on:

Combo move: deadlift, hang clean, front squat - that's one rep. I love this move. If I only had time for one lift, it would be this one. Needs a fair amount of rest between sets though. (Normally I superset everything to save time, but this one works just about all the muscles I'm able to work!)

Chinups: this is about the only arm/shoulder exercise I can do without pain, so I make sure not to skip it. I do them with good form as long as possible (3 reps nowadays!) and then cheat them by jumping.

Lunges: For some reason I'd always ignored lunges. Big mistake - these are turning out to be really useful to me.

I lift 2-3x/week which I squeeze in between swimming 3x/week, roller derby 3x/week, swing dancing 2x/week and occasional running. For the next 30 days I'm challenging myself to learn to run faster, so I'll be adding a speedwork day 1x/week and take lifting down to 2x to make sure I have enough recovery time.

I find I can add cardio into my schedule no problem, but adding in the lifting time has been a big challenge - If I lift on Monday I still need to be able to work hard at Tuesday's derby practice (for example). It's taken me about 2 months to stabilize my diet (specifically, making a habit of getting enough protein & a good balance of nutrients) and add the lifting back in without ruining everything else.

I know I can't do everything 100% all the time, so I've got my eye on the calendar - fall and spring are good times for running (winter too icy, summer too hot); winter is derby off-season and we'll be focusing on strength & conditioning so a good time to step up the lifting; and I'm hoping to do my first triathlon in spring or summer 2009 making early spring a good time to focus on that before derby starts up again.

 I did Starting Strength starting in April - you can read my program notes in my journal starting here - overview page here - and I liked it. It's been useful to focus on just the basics for a bit :)

I sorta touched on mine in my intro, but basically, mine's a two-workout split with weekends off.

Monday:  Chest, Lats, Biceps, Legs, Abs.  HIIT Cardio afterward.

Tuesday:  Shoulders, Triceps, Legs, Abs.  No Cardio.

Wednesday:  HIIT Cardio Only.

Thursday:  Same as Monday workout, no Cardio

Friday:  Same as Tuesday's workout, HIIT Cardio afterward.

This is supposedly a mass builder.  I got it from Bodybuilding.com.  It's got a lot of staggered reps in the exercises--10 reps, then 9, then 7, etc.

I've been doing it for three weeks and I am DIGGIN it.  I don't know about mass, but I'm definitely busting out of a plateau and seeing results I'd given up on.  My wife says I look skinnier, but I don't always trust her.  I do know I've dropped a couple pounds, which doesn't make sense to me on a mass program, but whateva.  Not so worried about mass as I am about changing it up, which this did in a big way.

The rest periods make all the difference to me after going so long lifting 7 days a week.  The days I lift are MUCH better--when I'm done, I'm wasted like I haven't been in a long time.  I'm also getting more sleep than I have for some time because I'm not always getting up early to work out. 

Daddy like.  Anyone with suggestions or tweaks on this please chime in. *cough* Melkor *cough*

K who's next spill it

Oh PS: never been in a group with someone who does roller derby before.  That's way cool.  Just sayin

Original Post by pistolpete21:

I sorta touched on mine in my intro, but basically, mine's a two-workout split with weekends off.

Monday: Chest, Lats, Biceps, Legs, Abs. HIIT Cardio afterward.

Tuesday: Shoulders, Triceps, Legs, Abs. No Cardio.

Wednesday: HIIT Cardio Only.

Thursday: Same as Monday workout, no Cardio

Friday: Same as Tuesday's workout, HIIT Cardio afterward.

Do you work heavy one day, then light the next? I've always heard that you shouldn't work the same muscle group two days in a row..

Congrats on busting the plateau. Those are a punk.

Original Post by soy_vey:

Do you work heavy one day, then light the next? I've always heard that you shouldn't work the same muscle group two days in a row..

No, I do pretty much heavy both days.  The legs and abs part struck me as a little weird too, but so far no adverse effects--day 1 is deadlifts only, and regular crunches.

Day 2 is squats and leg extensions, and the abs part is leg lifts and lateral crunches.

I dunno I just work here

If you're doing - say, front, hack or sissy squats they're mostly quad-dominant, while deadlifts are hip/hamstring-dominant lifts. So if your program is Day 1 front squat, Day 2 deadlift, you're actually not working the same primary muscles - d'you have a bit more detail about exercise selection in your program?

 If you're on a mass-building program and you're not actually building any mass, you've gotta get to work with knife and fork :)

Oh man don't tease me, I can curl a fork all DAY.

I'm living at around 2200-3000 cals a day but not putting on weight.  Being the champ that I am, I could up that no sweat, though I generally feel like I'm eating plenty at those numbers, as I'm rarely having the hungries except at the prescribed mealtimes.

"Sissy Squats" are about right--I'm still in dumbell squats at 100 lbs.  I'm not doing full on squats until I get a belt (soon).  I'm leery of doing real squats because it seems to play hell with my knees for some reason, along with the obvious lower back risk, so I want to be sure I'm using perfect form and doing them safely.  Lunges kill my knees too, even without much weight.  Sucks getting old.

Deadlifts are "stiff leg" style, so yeah, it's hittin' the hammies on that day.  I imagine that's why the routine has it laid out that way.  I don't FEEL like I'm hitting the same muscle groups two days in a row, anyway.  

Well, I was thinking of these sissy squats - they're the quad builders from hell, to complement the deadlift from hell :)

 So you're not actually doing legs-legs, you're doing quad-dominant one day, hamstring-dominant the other; which does make sense.

 Still, you're not building mass on a program that's supposed to do so - well, there's only one thing it could be, too few calories. Try adding a consistent daily 200-250cal/day to your diet and see what happens after a week ;)

Original Post by melkor:

Well, I was thinking of these sissy squats - they're the quad builders from hell, to complement the deadlift from hell :)

 So you're not actually doing legs-legs, you're doing quad-dominant one day, hamstring-dominant the other; which does make sense.

 Still, you're not building mass on a program that's supposed to do so - well, there's only one thing it could be, too few calories. Try adding a consistent daily 200-250cal/day to your diet and see what happens after a week ;)

OMG those squats look AWESOME.  I have GOT to try those tomorrow.  Thanks, Melkor.  And I am going to up my intake a bit.  

Now that I'm over my fear of taking days off, I'm seeing that instead of gaining weight, I'm actually having an easier time keeping it off.

BTW I love this group.  I've already learned a bunch in just a couple weeks.

Off to work, folks, talk to you in a day or two

...Pete

Original Post by melkor:

Well, I was thinking of these sissy squats - they're the quad builders from hell

Well, tried 'em today.  Thought I'd go super light with 10 Lb dumbells.

My quads feel like I just did 3 for 10 at around 400 pounds.  Those things are h.a.r.d.c.o.r.e...many mumbled swear words after each set.

Not to derail the topic but I had to report back.  Those are an awesome quad exercise.  Thanks again Melkor!

I've been following the New Rules of Lifting for Women.  So far, so good.  It's hard to tell if I've put on any muscle, but I feel a bit tighter and my husband says that my legs are starting to look more defined.  I don't have a gym membership, but we've converted our guest bedroom into a makeshift home gym.  Rowing machine for cardio intervals, and a basic weight set for the lifts.  I need to buy some more weight plates as I'm starting to get close to the maximum that I own for the squats.  I'm only in Stage 2, so there are a few months left before I have to move on to something else.

I would be in heaven if I could convert part of my house into a home gym. It would be so awesome to have, say, a squat rack in the basement.

Original Post by soy_vey:

I would be in heaven if I could convert part of my house into a home gym. It would be so awesome to have, say, a squat rack in the basement.

It is nice.  I'll never go to a gym.  I hate those places.  I've got about $2300 total invested in my home gym, but I paid for it with overtime from work, and after three years, between gas, membership fees, etc. I really feel like it's paid for itself, and it's a lot easier for me to work out consistently with it right in the next room.  The gym, even if it's close, gives me a chance to talk myself out of going.  With the whole setup in the garage, no excuses.

And, I can wear whatever I freakin WANT.  Nobody cares if I'm wearing my 10-year old Army PT shirt that's thin enough to read a newspaper through.  

I have a squat rack in my living room - every house should have one, it really sets the tone of the place ;)

 Sometimes it's nice to go to a gym - to play around with cable stuff or to talk to other lifters hanging out by the deadlift platforms, or to use the bumper plates for snatches and olympic lifts. Whether it's easier to not work out at the gym or at home is also debatable - I think which one is best is partially a function of personality.

 But yeah, at home there's no-one who complains when I open the balcony door and work out in just my shorts - I overheat easily when I train ;)

haha

you know people think im wierd for having a poledancing pole in my living room....

I have to admit though i'm one of thoses people that needs to "GO" to a gym, if i had all the equipment at home i'd get really lazy. I think i need the organisation and planing required to get to the gym to actually make me go

I'm pretty sure if i had the stuff at my house i'd do what i do with my pole "i'll do it tommorrow" or "i'll do it in 10 minutes" im terrible with my pole even when i do kick myself up the ass and get on the damn thing a rarely push myself very hard, 15mins and im done... very lazy.

So im the same way with that ... even though i have a pole and i've learn't every move my teacher can show me i still "GO" to the class's it's the only way i get practic in.

LOL I think the pole beats the squat rack for tone-setting.  Only thing I have in my living room besides the normal stuff is a Wii.  

Here's my sched (sorry I don't know all the names for everything):

Mon - 15mi Ab workout followed by 60 min Spin class

Tue- Legs-  front legs lifts @ 90-110lbs (10x3, sometimes 4). lunges (I take pretty far steps ahead but I don't know what the "form" is called) with 2-15lb dumbells (20x3). That slant squat machine (it's like you're doing squats but it's at a diagonal angle) @ 50lbs+bar 10x4. Seated squat @ 90-130lbs (move up each rep) 10x4. Rear leg lifts (the single leg machine) @ 20lbs 12x3. Seated rear leg curls @ 60-90lbs 10x3. Rear leg curls (where you lie on your tummy... always find my abs lifting off the bench tho...) 70-110lbs 10x3. Straight-leg dead lifts @ 60lbs 10x3 (sometimes 4 but try not to push it bc this kills my running abilities). A2G Squats @ 50-65lbs + bar 12x3 (total muscle failure by the 3rd set). Calf raises, 110lbs, 40x3.

Wed-Chest/Tri/Shoulders - Dumbells fly's @ 15lbs 12x3, Slanted Bench Press @ 45lbs (shaking; can barely do this one for some reason but I push it) 12x3. Seated bench press @ 50lbs, 12x3. That fly machine you can use for chest or back, 40lbs, 12x3. Then I do a bunch of exercises with free weights (ranging between 7.5-12.5lbs dumbells) which I don't know the names for but it's all shoulders with a couple of tricept moves; all 20x3 (10 for ea arm/shoulder). Do 12x3 on both the tricept machines (one you push down while sitting, the other your straddeling this seat, and your arms are on a padded cushion and your pushing forward and down this handle bar) both of those are 60lbs @ 10x4 (and yeah I have serious guns; 60lbs is a lot!!). Then lastly I do this "tucking" motion with a long bar w/ dumbells on each end (30lbs) where you tuck the bar to your chin area and it isolates your shoulders.

Thurs - 15mi Ab workout followed by 60 min Spin class

Fri - Back & Bi's - arm curls @ 15lbs 10x4 (sometimes 5; muscle failure). Same thing but on a machine 10x3. Lat pull down machine @ 30lbs 10x3. Rowing pull back machine @ 30lbs 10x3. Lower back machine, 110lbs 20x3. Then I do some exercises with free weights and again I don't know the names but two are for your rear shoulders/lats; other is bicepts all 10x3 and usually with 15lb weights; could use 20 but I need those weight lifter gloves (hands are hurtin even with the calouses!!). Those seated rowing things (two row reels, pulling straight back; sitting) 15lbs each side, 10x3. Where you grab the big bar and you pull down to the nape of your neck, 45lbs, 10x3.

Sat - Running 8-10miles (this weekend I'm stoked bc my challenge is running up this crazy steep hill called Alameda De Las Pulgas... ugh, it's not far/long maybe 2-3miles but it'll def have me hurtin')

Sun - Eat, Sleep, Tan.

Almost done with my creatine cycle as well. Went for 50 days on... at day 47 now. Lost 5lbs (and I'm pretty sure it was all body fat since I'm pretty "cut" now and leaned out a ton). Wondering if I'll lose that or even more weight once I stop the cycle... I hear you bloat with creatine but I did use a good quality one; CellMass.

Advice? I need a bigger bum... losing fat made me lose the booty (still have it but it's lost the J-Lo status) & squats aren't really cutting it...

Hello Everyone,

I guess I'm just like anyone else,"when I was younger I was a gym rat, blah, blah blah". All that matters is where each of us are now, and the decison we made to improve ourselves.  As for me, my wife and I are beginning the process of trimming down and getting back into shape. We figure it took a while to put it on, so it will probably take a while to take it off.

During my weight training days, I focus on basic/isolation excerise movements. In addition, I incorporate a 4set/12rep, 2 excerises per body part. 

Monday/Friday-  (CHEST)Hammer Strength System/Chest Press, Dumbell Flys (BACK)Lat Pulldown/Deadlifts  (SHOULDERS)Hammer Strength System/Behind Neck Military Presses, Dumbell Raises(armes slightly bent)  (TRICEPS)Machine Press Downs,Seated Isolation Press Downs *this machine allows me to super-set the upper, middle and lower part of the tricep muscle  (BICEPS)Straight Bar Curls, Hammer Curls

Wednesday- (LEGS)Hammer Strength System/Leg Press, Hamstring Curls  (CALFS)Back to the Hammer Strength System Leg Press/Calf Presses  **When doing this excerise, I change up from the 4set/12rep rule. These usually when I kind of lose my mind  Anyway, I begin with both calfs for reps of 20, then 10 reps with my right, then my left. Upon completing the left calf press, I finish with both calfs for an additional 10 reps. My intention is to get through 4 sets, unfortunately currently I am able to barely get through my 3rd set.

Needless to say, I don't stay in the gym longer than 55 minutes each time. Also, since I train at 4:30 am, the gym isn't too crowded and I can ove freely to each machine with no interruptions. However there is never issue with others working in during my training session.    

During the course of the workout, I am diligent to only rest 30 seconds per set. This format allows me to keep my heart rate up and maintain a ridiculous pump. By the time I reach the 4th set of any excerise, my muscles have been worked to exhaustion and I find it difficult to complete the last few reps.  

I've incorporated this weight training with alot of various forms of cardio, throughout the week. 

I think it's great to have an venue, such as this to correspond with others. Just by reading earlier entries, I see the advantages to possibily utilize best practices to assist with each of our goals (whatever they may be)

Thanks for the time  

Original Post by littlemalynda:

Here's my sched (sorry I don't know all the names for everything):

Mon - 15mi Ab workout followed by 60 min Spin class

Tue- Legs- front legs lifts @ 90-110lbs (10x3, sometimes 4). lunges (I take pretty far steps ahead but I don't know what the "form" is called) with 2-15lb dumbells (20x3). That slant squat machine (it's like you're doing squats but it's at a diagonal angle) @ 50lbs+bar 10x4. Seated squat @ 90-130lbs (move up each rep) 10x4. Rear leg lifts (the single leg machine) @ 20lbs 12x3. Seated rear leg curls @ 60-90lbs 10x3. Rear leg curls (where you lie on your tummy... always find my abs lifting off the bench tho...) 70-110lbs 10x3. Straight-leg dead lifts @ 60lbs 10x3 (sometimes 4 but try not to push it bc this kills my running abilities). A2G Squats @ 50-65lbs + bar 12x3 (total muscle failure by the 3rd set). Calf raises, 110lbs, 40x3.

Wed-Chest/Tri/Shoulders - Dumbells fly's @ 15lbs 12x3, Slanted Bench Press @ 45lbs (shaking; can barely do this one for some reason but I push it) 12x3. Seated bench press @ 50lbs, 12x3. That fly machine you can use for chest or back, 40lbs, 12x3. Then I do a bunch of exercises with free weights (ranging between 7.5-12.5lbs dumbells) which I don't know the names for but it's all shoulders with a couple of tricept moves; all 20x3 (10 for ea arm/shoulder). Do 12x3 on both the tricept machines (one you push down while sitting, the other your straddeling this seat, and your arms are on a padded cushion and your pushing forward and down this handle bar) both of those are 60lbs @ 10x4 (and yeah I have serious guns; 60lbs is a lot!!). Then lastly I do this "tucking" motion with a long bar w/ dumbells on each end (30lbs) where you tuck the bar to your chin area and it isolates your shoulders.

Thurs - 15mi Ab workout followed by 60 min Spin class

Fri - Back & Bi's - arm curls @ 15lbs 10x4 (sometimes 5; muscle failure). Same thing but on a machine 10x3. Lat pull down machine @ 30lbs 10x3. Rowing pull back machine @ 30lbs 10x3. Lower back machine, 110lbs 20x3. Then I do some exercises with free weights and again I don't know the names but two are for your rear shoulders/lats; other is bicepts all 10x3 and usually with 15lb weights; could use 20 but I need those weight lifter gloves (hands are hurtin even with the calouses!!). Those seated rowing things (two row reels, pulling straight back; sitting) 15lbs each side, 10x3. Where you grab the big bar and you pull down to the nape of your neck, 45lbs, 10x3.

Sat - Running 8-10miles (this weekend I'm stoked bc my challenge is running up this crazy steep hill called Alameda De Las Pulgas... ugh, it's not far/long maybe 2-3miles but it'll def have me hurtin')

Sun - Eat, Sleep, Tan.

Almost done with my creatine cycle as well. Went for 50 days on... at day 47 now. Lost 5lbs (and I'm pretty sure it was all body fat since I'm pretty "cut" now and leaned out a ton). Wondering if I'll lose that or even more weight once I stop the cycle... I hear you bloat with creatine but I did use a good quality one; CellMass.

Advice? I need a bigger bum... losing fat made me lose the booty (still have it but it's lost the J-Lo status) & squats aren't really cutting it...

Bigger bum? I recommend Sumo Dumbbell Deadlifts. When I first started doing these, I really felt it in my bum. Make sure you focus on using your glutes to lift yourself back up again out of the squatting position. Here is an article by Olesya Novik that shows a good picture of it.

Original Post by melkor:

I have a squat rack in my living room

Of course you do...