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Rate my workout??

S

sicr1000

Guest
Hi guys here is my proposed workout based over 14 days, i know there is nothing in there to do with legs and that is because i have a knee issue which is preventing me from doing squats and the like unfortunately.

Please any comments would be greatly appreciated in regards to muscle groups and recovery times between muscle groups. Target is 2 areas each day, eg chest/bicep day 1, Abs/cardio day 2etc. All reps are with max weight and where it has fail it means untill muscle failure.

Cheers

CHEST
Sets
Reps
BICEPS
Sets
Reps
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]Bench Press[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]2[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]8[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]EZ Bar Curls[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]2[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]8[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]Chest Dips/Weighted[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]2[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]8[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]Incline Dumbell Curls[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]2[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]8[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]Incline Smith Machine Press[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]2[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]8[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]Reverse Barbell Curls[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]2[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]8[/FONT][/FONT]
ABS
Sets
Reps
CARDIO
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]Swiss Ball Crunches[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]2[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]Fail[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]Exercise Bike[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]Oblique Crunches[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]3[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]Fail[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]Treadmill/Skipping[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]Knee Raises[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]2[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]Fail[/FONT][/FONT]
TRICEPS
Sets
Reps
BACK
Sets
Reps
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]Tricep Dips/Weighted[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]2[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]8[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]Lat Pull Downs[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]2[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]8[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]Rope Pull Downs[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]2[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]8[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]Seated Cable Rows[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]2[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]8[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]Lying Tricep Extentsion[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]2[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]8[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]Chin Ups[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]2[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]Fail[/FONT][/FONT]
ABS
Sets
Reps
CARDIO
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]Incline Situps/Weighted[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]2[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]Fail[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]Excercise Bike [/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]Knee Raises[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]2[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]Fail[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]Treadmill/Skipping[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]Oblique Crunches[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]3[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]Fail[/FONT][/FONT]
SHOULDERS
Sets
Reps
LOWER BACK
Sets
Reps
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]Upright Rows[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]2[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]8[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]Back Extensions[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]3[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]Fail[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]Arnold Press[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]2[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]8[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]Front Dumbell Raises[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]2[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]8[/FONT][/FONT]
ABS
Sets
Reps
CARDIO
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]Swiss Ball Crunches[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]2[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]Fail[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]Exercise Bike [/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]Leg Raises[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]2[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]Fail[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]Treadmill/Skipping[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]Oblique Crunches[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]3[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]Fail[/FONT][/FONT]
CHEST
Sets
Reps
BICEPS
Sets
Reps
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]PEC DEC[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]2[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]8[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]Incline Dumbell Curls[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]2[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]8[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]Push Ups[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]2[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]Fail[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]Concentration Curls[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]2[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]8[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]Incline Dumbell Flys[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]2[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]8[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]Reverse Barbell Curls[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]2[/FONT][/FONT]
[FONT=Calibri,Calibri][FONT=Calibri,Calibri]8[/FONT][/FONT]
 
Deads (Or rack pulls, easier on knee)
Bench Press
Rows
Military Press
Dips or CGBP
Barbell Curl
Cleans (if knee allows)

Voila
 
I give it a complicated/10. See Shrek's example.

What's the knee issue? I have a knee issue but it comes up when I have the knee at less than 90 degrees and then extend against resistance. So squats are out, but deadlifts are no problem at all. That's still some leg work.
 
Nice workout..

lebanon-flag-large.gif
 
Lol no but seriously i would revise that and do a bit more reading. especially in regards to going to failure.

Plus the 50 exercise 1 body part thing is sort of out along with no fat eating.
 
Kyle Aaron said:
I give it a complicated/10. See Shrek's example.

What's the knee issue? I have a knee issue but it comes up when I have the knee at less than 90 degrees and then extend against resistance. So squats are out, but deadlifts are no problem at all. That's still some leg work.
Click to expand...


I had an arthroscopy on my right knee last year because it was clunking when i crouch and there seems to be a big dent in my bone and when i crouch it clunks pretty bad and feels quite uncomfortable. Its not painfull at all but just feels unstable. It only clunks when i bend my knee with weight on it (Eg.squats) but does not when i straighten.

n00bs said:
Lol no but seriously i would revise that and do a bit more reading. especially in regards to going to failure.

Plus the 50 exercise 1 body part thing is sort of out along with no fat eating.
Click to expand...


What do you mean 50 exercise 1 body part??
Im only working 2 body parts per day with mayb 2 or 3 exercises for each part.
 
Last edited by a moderator:
sicr1000 said:
I had an arthroscopy on my right knee last year because it was clunking when i crouch and there seems to be a big dent in my bone and when i crouch it clunks pretty bad and feels quite uncomfortable. Its not painfull at all but just feels unstable. It only clunks when i bend my knee with weight on it (Eg.squats) but does not when i straighten.
Click to expand...
See what a physio says. Don't just leave a body part to waste away like Superman's legs after his polo accident, see a physio and try to improve its function.

Stability is usually helped by exercising the muscles around that joint. However, straight into squats may or may not be right for you, only a physio will know for sure. Go see one.
 
Kyle Aaron said:
See what a physio says. Don't just leave a body part to waste away like Superman's legs after his polo accident, see a physio and try to improve its function.

Stability is usually helped by exercising the muscles around that joint. However, straight into squats may or may not be right for you, only a physio will know for sure. Go see one.
Click to expand...


Will do cheers for the advice.

I have a revised workout over 7 days whats your opinion??
Do you think this is too much??

Monday- Chest & Bicep
Chest.
Bench Press 2x6
Weighted Chest Dips 2x6
Incline Smith Machine 2x6
Bicep.
Incline Dumbell Curls 2x6
EZ Bar Curls 2x6
Reverse Barbell Curls 2x6

Tuesday- Abs & Cardio
Abs.
Crunches till failure x3
Side Planks till failure x3
Knee/Leg Raises till failure x3
Cardio.
Exercise Bike/Skipping

Wednesday- Triceps & Back
Triceps.
Rope Pull Downs 2x6
Standing Tricep Extensions 2x6
Weighted Tricep Dips 2x6
Back.
Rows 2x6
Lat Pull Downs 2x6
Chin Ups till failure

Thursday- Abs & Cardio
Abs.
Bicycles till failure
Side Planks till failure
Knee raises till failure
Cardio.
Exercise Bike/Skipping

Friday- Shoulders & Lower Back
Shoulders.
Upright Rows 2x6
Front Dumbell Raises 2x6
Arnold Press 2x6
Lower Back.
Back Extensions 2x6
Bent Over Rows 2x6

Saturday- Abs & Cardio
Abs.
Standard Plank till failure
Crunches till failure
Leg/Knee raises till failure
Cardio.
Exercise Bike/Skipping

Sunday- Legs
Squats 4x6
 
Last edited:
I don't think you saw Shrek's example.

In every workout you need to do a deep knee-bend, pick something heavy up off the ground and put something heavy over head.

That works legs, back and chest. The "core" is worked by having good posture and bracing during the deep knee-bend, picking something heavy up and putting it overhead. Thus, with three exercises you can work your whole body. Why do more than that?

Legs, pull, push. For example,

bodyweight squat, total 100
inverted rows, total 50
pushups, total 50

or

dumbell lunges, 1x12 warmup, 3x5-8 work
dumbell one-armed row, 1x12 warmup, 3x5-8 work
dumbell overhead press, 1x12 warmup, 3x5-8 work

or

barbell squat 1x12 warmup, 3x5-8 work sets
barbell bent-over row, 1x 12 warmup 3x5-8 work sets
barbell bench press 1x12 warmup, 3x5-8 work sets

or

barbell deadlift 1x12 warmup, 3x5-8 work sets
chinups, total 50
barbell overhead press, 1x12 warmup, 3x5-8 work sets

and so on. The variations are endless. No need for 50 different exercises. Legs, pull, push in every workout. Go balls-to-the-wall in each set, work hard.

All this with the proviso that the physio gives the okay. Deep knee-bends are apparently a problem for you.
 
Kyle Aaron said:
I don't think you saw Shrek's example.

In every workout you need to do a deep knee-bend, pick something heavy up off the ground and put something heavy over head.

That works legs, back and chest. The "core" is worked by having good posture and bracing during the deep knee-bend, picking something heavy up and putting it overhead. Thus, with three exercises you can work your whole body. Why do more than that?

Legs, pull, push. For example,

bodyweight squat, total 100
inverted rows, total 50
pushups, total 50

or

dumbell lunges, 1x12 warmup, 3x5-8 work
dumbell one-armed row, 1x12 warmup, 3x5-8 work
dumbell overhead press, 1x12 warmup, 3x5-8 work

or

barbell squat 1x12 warmup, 3x5-8 work sets
barbell bent-over row, 1x 12 warmup 3x5-8 work sets
barbell bench press 1x12 warmup, 3x5-8 work sets

or

barbell deadlift 1x12 warmup, 3x5-8 work sets
chinups, total 50
barbell overhead press, 1x12 warmup, 3x5-8 work sets

So your saying i only need to go hard with 3 simple exercises(like your examples) each workout and that is enough for the whole body??

How many times a week should i do this??

What about Abs, Cardio??
Click to expand...
 
abs overhead squats

cardio tabata thrusters

.. yay problems solved.


I think people get confused with the term cardio... They think carido is the ability to have endurance, when that relates to your slow twitch muscle fibers and how they are trained. In regards to actual CARDIO heart health. If u have ever done 20 rep squats are dead lifts u know u can hear your heart pumping in your head.
 
So your saying i only need to go hard with 3 simple exercises(like your examples) each workout and that is enough for the whole body??
Click to expand...
Yes. A deep knee-bend works your calves, front thigh, back thigh, and bum. A push works your chest, front shoulders, and back of arms. A pull works your forearms, front of upper arms, back of shoulders, and upper back. Doing all these while bracing as though someone's going to punch you in the guts, this works your abs and lower back.

So with three well-chosen exercises, you work all your muscles.

How many times a week should i do this??
Click to expand...
At least twice, not more than four times. Three is simplest. Have a full clear day of rest between workouts. For example Mon/Thurs, or Tues/Thurs/Sat, etc.

What about Abs, Cardio??
Click to expand...
Abs are answered above. As for cardio...

This is where we have to know where you are and what you want to achieve. There are three basic reasons to do cardio,
  1. you have more fat than you are happy with, and want to burn energy to get rid of some of the fat
  2. you have poor cardiovascular fitness, get puffed walking up stairs, etc - and want to improve this
  3. you need cardiovascular fitness for some sport
For the fat, lots of heavy weight training will burn a heap of energy, so you don't need to worry about cardio for that.

Likewise, weight training will improve your fitness a bit, provided you move quickly between sets. Say you do a set of squats, afterwards you feel tired, maybe it takes 3 minutes before you feel ready to do it again. Don't wait 3 minutes, try again after 2. Try the next set before you feel really ready to do it. This will build up your fitness a bit.

If you need fitness for some sport, exactly what you should do depends on what the sport is.

So tell us, do you have too much fat, are you unfit, do you do some sport? Or is there anything else?
 
Kyle Aaron said:
Yes. A deep knee-bend works your calves, front thigh, back thigh, and bum. A push works your chest, front shoulders, and back of arms. A pull works your forearms, front of upper arms, back of shoulders, and upper back. Doing all these while bracing as though someone's going to punch you in the guts, this works your abs and lower back.

So with three well-chosen exercises, you work all your muscles.


At least twice, not more than four times. Three is simplest. Have a full clear day of rest between workouts. For example Mon/Thurs, or Tues/Thurs/Sat, etc.


Abs are answered above. As for cardio...


This is where we have to know where you are and what you want to achieve. There are three basic reasons to do cardio,
  1. you have more fat than you are happy with, and want to burn energy to get rid of some of the fat
  2. you have poor cardiovascular fitness, get puffed walking up stairs, etc - and want to improve this
  3. you need cardiovascular fitness for some sport
For the fat, lots of heavy weight training will burn a heap of energy, so you don't need to worry about cardio for that.

Likewise, weight training will improve your fitness a bit, provided you move quickly between sets. Say you do a set of squats, afterwards you feel tired, maybe it takes 3 minutes before you feel ready to do it again. Don't wait 3 minutes, try again after 2. Try the next set before you feel really ready to do it. This will build up your fitness a bit.

If you need fitness for some sport, exactly what you should do depends on what the sport is.

So tell us, do you have too much fat, are you unfit, do you do some sport? Or is there anything else?
Click to expand...

Ok i hit the Gym today and to my amazement i could do deep squats with the smith machine, and 45degree leg press and had no troubles with my knee,
Now i know the smith machine is not as effective as doing squats with free weights but surely it still has its benifits untill i build up enough strengh in my legs to confidently use free weights.

I have appox 12% Bf according to my skin fold calipers, i want to get rid of as much as possible.
How low can i go??
I train hard and seem to be getting leaner but not gaining much weight.
My BMR is approx 3200 and my daily intake is approx 2700 so i know i need to eat more.
I have done numerous health medicals for my job and they say i am very healthy.
So basically the cardio is to burn the fat and general fitness improvement.
 
sicr1000 said:
Ok i hit the Gym today and to my amazement i could do deep squats with the smith machine, and 45degree leg press and had no troubles with my knee,
Now i know the smith machine is not as effective as doing squats with free weights but surely it still has its benifits untill i build up enough strengh in my legs to confidently use free weights.
Click to expand...
The Smith machine and leg press will put more stress on your knee than a free weight squat. That's because they're more about bending the knee than the hip, so more force goes through your knee that way.

Try the free weight barbell and see how you go.

AFTER you've talked to your physio, of course. After.
 
I train hard and seem to be getting leaner but not gaining much weight
Click to expand...

you seemed to have answered yourself... if your getting leaner then you wont be gaining weight now will you? if you dont mind me asking, what are your goals? your kind of all over the place here mate, are you looking to put muscle on, looking to just gain strength, build indurance or just all round fitness... you will find it very hard to gain strength or muscle size without correct food input and rest, your previous workouts of nearly every day of the week is way too much, your over thinking everything, listen to the guys here, do full body 3 times a week (its called the beginners program in the training sections of the forum) and eat plenty of good foods... its really not rocket science... ive been doing full body strenght for a couple of months now and im up 14 kilos and already im almost benching body weight (im 6 foot 1 @ 86 kilos) trust what the guys on this forum say, there a bright bunch and have opened my eyes to a WHOLE lotta new things :eek:
 
i really havent had time to make up an online journal as i work full time and just about to start my pt course.. so ive been doing alot of pre study lol but ive been gaining a fair bit of strenght. im sure a bit of that 14kg is fat too... but that comes with the strength after all.... i really wish it didnt lol

i had a question for all you guys actually. did you find that you had to cycle bulking diets to try and control how much chub you are putting on, i havent been keeping track of my exact calorific intake but ive just been eating as clean as possible and in fairly large amounts lol thinking of cutting it back slightly now that ive started to see what my body is telling me... but i really dont want to stop bulking just yet...
i really wana hit the beginner specs, 100bench 140 squat and 180 dead know what i mean.... im still a way off tho. 75kg (bumbells) bench, 80 kg squat (i was a long distance runner before this so its taking a bit longer for legs to catch up) and 120kg straight leg dead lift.... cheers guys.

Sorry if i hyjacked the thread. lol i promise i wont do it again :p
 
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