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  1. #1
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    Comment on this workout routine

    I would like some comments on this self-made routine, mostly regarding balance (do I overstress a muscle group, am I forgetting any) and 'doability', whatever that means:


    Primary goal: strength training
    Frequency 2x/week full-body (plus one BodyPump session)
    Sets/reps: 3x12
    Level: some experience, though it's been a while

    Day 1
    Dumbbell curls
    Dips
    Lateral raises (front and side)
    Ab coaster*
    Rows
    Leg press

    Day 2
    Dumbbell curls
    Overhead curls
    Barbell bench press
    Ab coaster*
    Pull-ups
    Squats



    * Don't know what else to do for the abs that isn't crunches.
    ."We are all in the gutter, but some of us are looking at the stars."
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  2. #2

    Re: Comment on this workout routine

    I'd add push-ups and flys. I also think you need to do more for your back. I wouldn't do the same thing every week, but do different exercises different weeks, although push-ups and pull-us at least once a week.

    For back, I'd add lat pull downs. For rows, I'd do seated rows, with varying width of grips (same with lat pull downs). I would also vary the grips on pull-ups. Start wide, then move in. The back is the most important. I've had shoulder and neck injuries, and in physical therapy, they always put in lots of back exercises.

    I would add more shoulder exercises as well. Make sure you work the rotator cuffs. As I got older, I ended up with rotator cuff tendonitis. As long as I work the rotator cuffs a couple of times a week, it keeps the tendonitis away and stabilizes my shoulder (torn cartilage).

  3. #3
    Know thyself kallipolis's Avatar
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    Re: Comment on this workout routine

    IMHO it would be wiser to divide your proposed training schedule into three and work out every other day.

    From my many years weight training it is much more beneficial not to over tax your self with a gruelling regime.

    Start your new season with a focus on the chest, arms and legs then progress very slowly to fine tuning.

    Ensure that you begin your new season with your cardio vascular health in good condition by either cycling, or brisk walks lasting for about one hour every day. I recommend that you begin your cardio routine at least 14 days prior beginning weight training.

    At the beginning of your new season always work well within your limits, to ensure that you do not risk injury.

    Most weight training injuries occur at the beginning of a new season when over enthusiastic gym rats over estimate their strength.

  4. #4

    Re: Comment on this workout routine

    Quote Originally Posted by kallipolis View Post
    IMHO it would be wiser to divide your proposed training schedule into three and work out every other day.

    From my many years weight training it is much more beneficial not to over tax your self with a gruelling regime.

    Start your new season with a focus on the chest, arms and legs then progress very slowly to fine tuning.

    Ensure that you begin your new season with your cardio vascular health in good condition by either cycling, or brisk walks lasting for about one hour every day. I recommend that you begin your cardio routine at least 14 days prior beginning weight training.

    At the beginning of your new season always work well within your limits, to ensure that you do not risk injury.

    Most weight training injuries occur at the beginning of a new season when over enthusiastic gym rats over estimate their strength.
    I would do a lot of shoulders, too. When I began working out in earnest with a trainer, I saw immediate results with my shoulders. They looked great in about two weeks. I think for a lot of guys, seeing such immediate results is an encouragement to keep working out.

  5. #5
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    Re: Comment on this workout routine

    I did Day 1 today (see attached picture for a log). And I immediately noticed the setup needs work. Yes, shoulders and back are woefully inadequately represented here, and that's why the few dips and pullups show up near the end - wanted to try them. I found them a good addition and will continue with them.

    Thanks for the comments, guys. I'm in good cardiovascular health as it is (much better than I thought I was!), so I don't think that will be a problem. I'll add flys to the list, they sound like a good addition. Same thing with the rotator cuff exercises. My shoulders are my weak point. I may or may not add pushups, depending on how the dips/pullups impact my workout.

    This, of course, is a work in progress and I have a feeling that my final routine (which should be taken lightly - I'll add/subtract/replace exercises regularly) will look very little like this
    Attached Thumbnails Attached Thumbnails workout1909.jpg  
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  6. #6

    Re: Comment on this workout routine

    Quote Originally Posted by treanir View Post
    I did Day 1 today (see attached picture for a log). And I immediately noticed the setup needs work. Yes, shoulders and back are woefully inadequately represented here, and that's why the few dips and pullups show up near the end - wanted to try them. I found them a good addition and will continue with them.

    Thanks for the comments, guys. I'm in good cardiovascular health as it is (much better than I thought I was!), so I don't think that will be a problem. I'll add flys to the list, they sound like a good addition. Same thing with the rotator cuff exercises. My shoulders are my weak point. I may or may not add pushups, depending on how the dips/pullups impact my workout.

    This, of course, is a work in progress and I have a feeling that my final routine (which should be taken lightly - I'll add/subtract/replace exercises regularly) will look very little like this
    You might want to add some nude pics, too, so we can help you monitor your progress. We want to be as helpful as possible.

    Also, do pull ups early in the workout. They're much more difficult to do at the end.

  7. #7
    Kein Ayin Hara JUB Admin KaraBulut's Avatar
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    Re: Comment on this workout routine

    It's a good starting point, as it hits most of the major muscle groups.

    A few notes-
    1. If you're going to do biceps twice a week, you need to be sure to do triceps. The triceps muscle composes the larger portion of the upper arm, so you want to make sure you keep proportions. What I'd recommend is just focusing on biceps one day and triceps the other day as any presses or flys that you do are going to indirectly work biceps and triceps, so it's a litle redundant.
    2. As some other posters have mentioned, flys and shoulder work in addition to the rowing will help add strength.
    3. Are the rows that you're doing on a stationary machine or are you using a rowing machine that also works the legs?
    4. Rethink what you're doing with "abs". Instead, think of it as working "core" in 4 areas- upper abs, lower abs, obliques and spine. If you're using the machine that I think you're using, you're working in one plane of motion that focuses only on the upper/lower abs. This doesn't get your obliques (which are the muscles in the side/flanks) and the muscles around the spine. There's some good videos for core here and here.
    5. Something else that will help strengthen your core and help with balance is lunges. A stationary lunge and walking lunges are both things you can do anytime- at home, at the gym, when you're watching TV, etc. It's a great all-around leg exercise that doesn't overtax the joints and you can do them without just body weight or with barbells for additional work.

  8. #8
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    Re: Comment on this workout routine

    Quote Originally Posted by palemale View Post
    You might want to add some nude pics, too, so we can help you monitor your progress. We want to be as helpful as possible.
    I bet you do.


    @KaraBulut
    1. biceps and triceps on alternate days, will do.
    3. Cardio rowing machine should be possible, though I was planning on barbell rows.
    4. Yes, the core is still a difficult one for me. My gym has workshops where they show you how to train your core. I think I'll sign up for one. (the machine does focus on obliques as well)
    5. Lunges make me fall over. Noticed that last time I tried them.
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  9. #9
    Kein Ayin Hara JUB Admin KaraBulut's Avatar
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    Re: Comment on this workout routine

    Quote Originally Posted by treanir View Post
    3. Cardio rowing machine should be possible, though I was planning on barbell rows.
    Good.

    Rowing machines are awesome- one of the best exercises out there. But it's an aerobic activity that kicks your ass if you try to do it on a weight day, so it would be better to do rowing on a lighter day or on a cardio day.

    Barbell rows are fine to mix in with your regular workout.


    Quote Originally Posted by treanir View Post
    4. Yes, the core is still a difficult one for me. My gym has workshops where they show you how to train your core. I think I'll sign up for one. (the machine does focus on obliques as well)
    5. Lunges make me fall over. Noticed that last time I tried them.
    That's why lunges are great. They work out the quads and glutes but it also points out if you've got a core weakness and a balance issue. Keep doing them- it gets a lot easier as your lower back and butt get stronger.

    Strenghtening your core does give you a nice flat abdomen but it also helps avoid injury to the back. It's probably the most important part of a workout and it's the one that most people hate.

  10. #10
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    Re: Comment on this workout routine

    I love rowing machines. They give me the most intense cardio workout and there's something about the repetitive motion that set my mind in order.

    Lunges... yeah, I'll keep trying them, at least in the BodyPump classes I'm doing once a week. Strengthening my core is a priority - noticed that in the first few lessons (first three lessons are with a personal trainer, who shows you exercises and gives you tips).
    ."We are all in the gutter, but some of us are looking at the stars."
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  11. #11

    Re: Comment on this workout routine

    Quote Originally Posted by treanir View Post
    4. Yes, the core is still a difficult one for me. My gym has workshops where they show you how to train your core. I think I'll sign up for one. (the machine does focus on obliques as well)
    5. Lunges make me fall over. Noticed that last time I tried them.
    An easy way to work the core when you are starting out is to do barbell curls standing on one leg. Do first set on one leg, second set on other leg, than half on each leg on the third set. This will require you to activate your core while also working on your biceps. You could also do combination bicep curls into shoulder presses on one leg. As your balance improves, start to do them standing on one of the Bosu things (half inflated ball on hard, plastic base).

  12. #12
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    Re: Comment on this workout routine

    Quote Originally Posted by palemale View Post
    An easy way to work the core when you are starting out is to do barbell curls standing on one leg. Do first set on one leg, second set on other leg, than half on each leg on the third set. This will require you to activate your core while also working on your biceps. You could also do combination bicep curls into shoulder presses on one leg. As your balance improves, start to do them standing on one of the Bosu things (half inflated ball on hard, plastic base).
    I can just see myself falling over while doing that.

    But I'll give it a go, thanks!
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  13. #13

    Re: Comment on this workout routine

    Quote Originally Posted by treanir View Post
    I can just see myself falling over while doing that.

    But I'll give it a go, thanks!
    Incidentally, I didn't mean to suggest doing these exercises in place of crunches and other typical core exercises. These should be in addition to other core exercises.

    I also box, which is great for cardio, as well as back and shoulders. Incredible aerobic exercise.

    Oh, while doing the one-legged exercises, you don't lose any points if you put your foot down to prevent yourself from falling over.

  14. #14
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    Re: Comment on this workout routine

    Quote Originally Posted by palemale View Post
    Oh, while doing the one-legged exercises, you don't lose any points if you put your foot down to prevent yourself from falling over.
    lol thank heavens!

    Combining muscle groups in the same exercise is always good. Efficiency for the win!
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  15. #15
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    Re: Comment on this workout routine

    I'll just throw in my current regime, for comparison.
    I try to exercise every other day. Restitution is key to progress.

    Day 1 :
    Squats
    Knee extensions
    Bench press
    Dips
    Shoulder press (military press)
    (Maybe)Tricep cable pushdown/French press

    Day 2:
    Deadlifts
    Chin-ups
    Rowing
    Pulldowns
    Reverse flys
    (Maybe) Biceps curl

    I've found this to work pretty good. I alternate ets and reps, 3 weeks of 3x8-10 and then 2 weeks of 5x5. Not doing specific triceps and biceps exercises has really helped my arms grow. I guess I don't need much of the isolation exercises. That's individual however.

    I would also suggest adding pics (don't have to be nude, but that would certainly bump your views up). It's easier to see how balanced your program is for your body when you can see the results.

    Good luck!
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  16. #16
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    Re: Comment on this workout routine

    Quote Originally Posted by codeerror View Post
    I would also suggest adding pics (don't have to be nude, but that would certainly bump your views up). It's easier to see how balanced your program is for your body when you can see the results.

    Good luck!
    *Subscribes to post*
    Thanks mate.

    I have a 'before' pic, but I don't really feel comfortable posting them on a public message board. I also measured my body, my weight and fat% before I started.

    A question for you: why do you switch your sets/reps every few weeks? Variation or is there a more specific reason?
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    Re: Comment on this workout routine

    A question for you: why do you switch your sets/reps every few weeks? Variation or is there a more specific reason?
    Variation is the number one reason, you don't want the body to settle into a routine. When I do 5x5 I lift heavier weights than I do when I lift 3x8. I've learned that this lowers the risk of injuries, and keep you from overtraining.
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  18. #18

    Re: Comment on this workout routine

    Quote Originally Posted by treanir View Post
    A question for you: why do you switch your sets/reps every few weeks? Variation or is there a more specific reason?
    I work out with a personal trainer. Every week is different. We always do upper body and lower body, but always different exercises. The only real constants are variations of push-ups and pull-ups. I do those every week with him. I am very happy with the results. If you always do the same exercises, you're bound to miss something.

  19. #19
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    Re: Comment on this workout routine

    I was already planning on switching around the exercises, but I hadn't considered switching set/rep amounts. Good thing to keep in mind.
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  20. #20
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    Re: Comment on this workout routine

    Quote Originally Posted by codeerror View Post
    Variation is the number one reason, you don't want the body to settle into a routine. When I do 5x5 I lift heavier weights than I do when I lift 3x8. I've learned that this lowers the risk of injuries, and keep you from overtraining.
    And there's some research that supports that when it comes to exercise, keeping the muscles guessing by making subtle changes to the routine triggers a bigger response.

    This is true of doing variable intensity cardio. It's also true of making changes to your lifting routine periodically.

  21. #21
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    Re: Comment on this workout routine

    hmm just tonight i heard about the weird concept of an "irritation diet" .. kinda reminds me on that. the concept of the diet is to eat much and almost nothing, changing every other day. how it is supposed to work i didn't get (nor could the person explain), but it sounded almost the same. so is there really anything to it, or is it just a "new" thing?
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  22. #22
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    Re: Comment on this workout routine

    Quote Originally Posted by Corny View Post
    the concept of the diet is to eat much and almost nothing, changing every other day.
    I would say that it would fuck up your metabolism to such an extent that you get bigger, not smaller, from this diet.
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  23. #23
    JUB Addict Ram's Avatar
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    Re: Comment on this workout routine

    Quote Originally Posted by Corny View Post
    hmm just tonight i heard about the weird concept of an "irritation diet" .. kinda reminds me on that. the concept of the diet is to eat much and almost nothing, changing every other day. how it is supposed to work i didn't get (nor could the person explain), but it sounded almost the same. so is there really anything to it, or is it just a "new" thing?
    Quote Originally Posted by treanir View Post
    I would say that it would fuck up your metabolism to such an extent that you get bigger, not smaller, from this diet.
    Wrong. The benefits are very surprising. You can lose weight and gain muscle with this eating technique.

    It's called intermittent fasting and it works really well. I have one enormous meal a day and that's about it.

    http://www.leangains.com/

    Well, it works for me. Give that a read.

  24. #24
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    Re: Comment on this workout routine

    ^ Huh, I'll be. Don't know if I could do it though.

    To get a bit more variation in, I have decided to add a Day 3. I still plan on lifting for two days and doing BodyPump for one, but now I have three full-body workouts to choose from. So next week I will do Day 1 and Day 2, the week after I will do Day 3 and Day 1 and the week after that it's Day 2 and Day 3. This will hopefully introduce some more variety.

    As it stands now, this is what I'll be doing:



    I just changed the deadlift to barbell, btw. Still have a tendency to use dumbbells, though.

    Any comments?
    Attached Thumbnails Attached Thumbnails routine2509.jpg  
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  25. #25
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    Re: Comment on this workout routine

    Looks good. How was this week?
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  26. #26
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    Re: Comment on this workout routine

    Good good.

    Yesterday's BodyPump session left me with a sore neck, sore upper back (what's the name for the area between the shoulder blades?) and a sore bum. For once because of exercise.

    Positive effects I've noticed:
    * No more lower back pain in the morning (which I sometimes had)
    * Increased strength, most notably in the core section
    * Increased balance and feeling of control over my movements
    * More energy and happiness, particularly the day after working out
    * Perceived (not measured) change in body shape, with arms, shoulders and back changing the most.

    Just thought I'd make this a yay! post.
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  27. #27
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    Re: Comment on this workout routine

    Okay, so I'm finally taking the plunge and making this a for-real fitness thread, including the progress pics. I needed some time to work up the courage, but there ya go. As a motivator:

    My measurements on 9/25:


    And this is what it looks like:

    (I still be fat!)

    Next step...?



    If anyone is interested, btw, I use a website/Android app called Jefit to track my exercises, routines, lifts and progress. It works great and is free!
    Attached Thumbnails Attached Thumbnails Progress2509.jpg   progressmeasurements2509.jpg  
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    Re: Comment on this workout routine

    Great start!

    That app looks interesting too. How do you find out the body fat % and such?
    When was the last time you did something that scared you?
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    Re: Comment on this workout routine

    Quote Originally Posted by codeerror View Post
    That app looks interesting too. How do you find out the body fat % and such?
    You do have to enter that yourself, but my gym has a machine for that.

    The app is a godsend for me. I always used to forget what I still had to do, how much weight to put on and sometimes even how many sets I'd done.
    Also, it has a large exercise database, so if I ever want to switch it up, I can look up something new to do.

    I'll post new pics at the six-week mark.
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  30. #30

    Re: Comment on this workout routine

    Good start! Be sure to do lots of shoulder exercises. When I started working out heavy, my shoulders developed first and looked great. It was a great encouragement to keep at it.

  31. #31
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    Re: Comment on this workout routine

    I notice that my triceps, chest and shoulders are growing quite fast. And I'm getting stronger too.


    Woke up this morning with the lower back pain of hell. After lots of stretching and applying heat I decided to go to the gym, but of a provisional basis. Core exercises pretty much out of the question. I ended up doing hammer curls, incline bench press, incline bench pull, lateral raises, triceps extensions, bicep curls, flys and lunges. My lower back is sliiiiightly less painful (thanks to the sauna) and I believe I gave my upper body a good workout.

    Oh, and my headphones stopped working during my warmup.
    (new ones have been ordered and are on their way!)
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  32. #32
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    Re: Comment on this workout routine

    A silly question, but it's something that's been bugging me:

    When you do dumbbell exercises, do you count the weight lifted as one of the dumbbells or do you count the combined weight of the two?

    For example, if I do dumbbell flys with 8kg in each hand, and I log it to Jefit, do I log 8kg or 16kg? *sillyquestion*
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  33. #33

    Re: Comment on this workout routine

    I would count the combined weight.

    Just looked at your Sept 25 post. I would change your routine so that you are working different parts of the body on different days. The workouts would be something like the following:

    Day 1 -- Back and Chest
    Day 2 -- legs and abs
    Day 3 -- arms and shoulders

    You could also alternate so that for a few weeks or months, do the above, then switch to the following:

    Day 1 -- Chest and arms
    Day 2 -- Back and shoulders
    Day 3 -- legs and abs

    You could also just mix abs in on 2 or 3 days, and do one day of mostly legs.

    You should do rotator cuff exercises at least once a week. As one gets older, one is more likely to injure the rotator cuffs.

    Also, try to hit all parts of the shoulders. Thus, do exercises to hit rear, lateral and front delts, throwing in shoulder presses as well.

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    Re: Comment on this workout routine

    Quote Originally Posted by treanir View Post
    A silly question, but it's something that's been bugging me:

    When you do dumbbell exercises, do you count the weight lifted as one of the dumbbells or do you count the combined weight of the two?

    For example, if I do dumbbell flys with 8kg in each hand, and I log it to Jefit, do I log 8kg or 16kg? *sillyquestion*
    I'd count the weight of one dumbbell.

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    Re: Comment on this workout routine

    Quote Originally Posted by palemale View Post
    Just looked at your Sept 25 post. I would change your routine so that you are working different parts of the body on different days.
    They're three 'days', but I do two of them a week. The other gym visit is a BodyPump session. At least, that's what I try to do, though I haven't been to one of those for two weeks now. So yeah, it might be time to switch things up. Thanks for the advice.
    ."We are all in the gutter, but some of us are looking at the stars."
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    Re: Comment on this workout routine

    Six weeks in, time to see what has changed.

    Pics first. I don't see a difference on these, but I do when I look into the mirror. Especially my arms and shoulders have gotten bigger and more defined.



    I do think losing some of the fat would do me good.


    While pics are subjective, measurements don't lie (measurements in centimetres, +/- is change since last time):


    Attached Thumbnails Attached Thumbnails Progress2210.jpg   progressmeasurements2210.jpg  
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    Re: Comment on this workout routine

    It's difficult to tell because of the position of your arm but you have added mass to your chest and you have lost a bit on your waist. That's definitely progress for 2 weeks.

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    Re: Comment on this workout routine

    Four since the last pics.
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    Re: Comment on this workout routine

    Quote Originally Posted by treanir View Post
    Four since the last pics.
    I was going by the post dates. It's still good progress.

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    Re: Comment on this workout routine

    Quote Originally Posted by KaraBulut View Post
    I was going by the post dates. It's still good progress.
    I put dates under the pictures.
    (mostly for my own reference, 'cause otherwise I'll forget)

    I've been working on the rotator cuffs and the post-workout pain in my shoulders has already disappeared.
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    Re: Comment on this workout routine

    Quote Originally Posted by palemale View Post
    Just looked at your Sept 25 post. I would change your routine so that you are working different parts of the body on different days. The workouts would be something like the following:

    Day 1 -- Back and Chest
    Day 2 -- legs and abs
    Day 3 -- arms and shoulders
    I've decided to step it up a little and go four days a week, of which one will still be BodyPump (or another group session if I feel like it). This means it's really time to start splitting.

    I got to talking to a semi-professional powerlifter who recommended the following split:
    Day 1 - legs and shoulders
    Day 2 - biceps and back
    Day 3 - triceps and chest
    Abs every day.

    This split sounds good to me and I'm going to take it for a test drive.
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    Re: Comment on this workout routine

    Quote Originally Posted by treanir View Post
    I got to talking to a semi-professional powerlifter who recommended the following split:
    Day 1 - legs and shoulders
    Day 2 - biceps and back
    Day 3 - triceps and chest
    Abs every day.
    That's a pretty common conceptual split. The theory is that on certain days you should do focal exercises (for example, preacher curls that isolate the bicep) to exhaustion and then rest for several days by focusing on other body parts on the "off" days.

    Compound movements like presses and flys work a lot of opposing groups so they don't exactly fit into the concept but that's fine. For example, a bench press works upper back/upper chest, delts, biceps/triceps but the important thing is that it doesn't isolate any one muscle in the way that a curl or an extension would.

    The important thing is to 1) find what works for you and 2) find a routine that works several groups of muscles together until you build strength and tone in all parts of your body.

    What I like about any of these split routines is that it forces you to plan and think about what you want to accomplish. There's nothing worse than straight guys who do nothing but bench press for 30 minutes (and then talk on their phone for another 30 minutes). The fact that you're thinking about why you're at the gym and what you want to accomplish sets you ahead of most people there.

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    Re: Comment on this workout routine

    Well, there goes the idea of a workout buddy...

    A guy from my LGBT student society also works out at my gym. We started working out together two weeks ago. He pretty much annoyed me from the beginning, trying to break my concentration during sets and endlessly pushing me to do more. While I know the latter is a motivator for many people, for me it's the quickest way to get me to tell you to go fuck yourself. I know full well when I can't do more. I've tried telling him this, but he kept on going. And today it snapped a bit. I got pissed off, told him to fuck himself and went home angrily. Try again tomorrow.

    I could've handled it better, sure. It did teach me that working out is something I best do on my own. Being social (beyond small talk) while at the gym is next to impossible.
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    Re: Comment on this workout routine

    Quote Originally Posted by treanir View Post
    Well, there goes the idea of a workout buddy...

    A guy from my LGBT student society also works out at my gym. We started working out together two weeks ago. He pretty much annoyed me from the beginning, trying to break my concentration during sets and endlessly pushing me to do more. While I know the latter is a motivator for many people, for me it's the quickest way to get me to tell you to go fuck yourself. I know full well when I can't do more. I've tried telling him this, but he kept on going. And today it snapped a bit. I got pissed off, told him to fuck himself and went home angrily. Try again tomorrow.

    I could've handled it better, sure. It did teach me that working out is something I best do on my own. Being social (beyond small talk) while at the gym is next to impossible.
    I don't like to work out on my own, my workouts alone tend not to be efficient. I go to a personal trainer. He's good company. The beauty is that he keeps the chit chat to a minimum, motivates me, makes sure I hit all the muscles in a week, a pushes me to my limits. I never complain and do whatever he tells me because I don't want him to think I'm a sissy.

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    Re: Comment on this workout routine

    ^ If it works, it works.

    Personally I thrive on my own (in the gym at least).

    That program I use on my phone is my personal trainer. Also motivates me (by telling me when I've broken my own record) and makes sure I do everything.


    Right, decided to step on the scale again. It seems like my overall weight has decreased while my fat percentage has increased. Wait, what? That's not supposed to happen!
    ."We are all in the gutter, but some of us are looking at the stars."
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    Re: Comment on this workout routine

    Quote Originally Posted by treanir View Post
    Right, decided to step on the scale again. It seems like my overall weight has decreased while my fat percentage has increased. Wait, what? That's not supposed to happen!
    But how much of change has there been in your waist, chest and arm measurements?

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