What exercise did you do today?

Coach Power'T said:
Keep up the good work Moiraine.

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I just finished week 3 of lifting 5 times a week. I feel great.

I guess my question to anyone here is this: If I am doing Biceps/Back on Mondays, then Chest/Tri's/Delts on Tuesdays...is it bad to repeat that sequence Thursday and Friday? I'm not doing minimal heavy reps. I'm doing 4 sets @ 10, 10, 8, 6 reps. Each set I increase the weight (depending on the lift)

For the record, I do Legs/Abs on wednesday, and then Saturday I do my stationary bike and Abs again.
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I do legs every day. Not extremely hard. Where do you focus on shoulders? I personally, don't have a designated day I do my routines. I figure it out on Sunday on what my routine will be. It helps shock the muscles, and not have them use to a certain schedule.

Last week:

Monday: Arms (minus triceps), Legs and light chest workouts

Tuesday: Back, abs and legs

Wednesday: Shoulders, Chest triceps and Legs

Thursday: Off

Friday: Legs (heavy), heavy on the Chest workouts

Saturday: Arms and back.

Sunday: Cardio and abs (Plan for next week)

This week:

Monday: Off

Tuesday: Arms, Legs and Chest

Wednesday: Shoulders, triceps and back

Thursday: Strictly leg and abs day

Friday: Back and cardio

Saturday: Free day to do whatever

Sunday: Arms and Chest.

Next week: Trying to figure that out, but I will be fitting in two rest days.

I use to have a regular routine, but I didn't really notice much gain. Since doing this (in April), my warm-up weight has gone up dramatically. Was only able to do 40lb dumbbell bench press 10 times. I can now do 80lbs 10 times.

 
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Stumpy, and HNN

Here is the chart I am following, Been through 3 weeks. I haven't done a Saturday workout yet because we've been gone every weekend since I started. Starting this week, my wife and I will be home.

Workout Chart.png

 
That's not a bad work-out sheet at all. You could always throw in a leg lift on Saturday. I noticed that you aren't doing squats, maybe do them on Saturdays?

 
Yea. I will probably do that. There is only 1 squat rack at the place I work out. So it's usually taken. Unless I used the smith machine (better than nothing I guess)

 
Week 4 started. The dead time between work outs really is starting to make me antsy. I will get home from work and just basically beg for bedtime to hurry up so I can get to the gym the next day.

Mentally I feel right, and physically I feel right. This is good fellas. I haven't been this disciplined since High School back in 2005/06

 
Coach Power'T said:
Week 4 started. The dead time between work outs really is starting to make me antsy. I will get home from work and just basically beg for bedtime to hurry up so I can get to the gym the next day.

Mentally I feel right, and physically I feel right. This is good fellas. I haven't been this disciplined since High School back in 2005/06
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I know your feeling man! I am 28, just got back in the gym in February. Before that, was back when I was in High School as well. I have had to learn not to be stubborn and lift smart. Its extremely hard not to be stubborn though haha.

 
Did shoulders and triceps today. Started out with DB press then tri-setted DB lat raises, standing reverse flys, and DB front raises. It was a deep burn! Tri-setted rope pull downs, cable tricep kick backs, and diamond ups. Then I did standing french press for sh#ts and giggles, concentrating on keeping my core tight. It was a great session! I tried to go 4x10 on the tri-sets but after the first circuit it was usually 6 reps unless I dropped the weight.

Anybody else regularly do superset type work? I haven't done it in a while and it kicked my a$$, but it's always fun.

 
Today- Arms-Upper Chest- Legs (Quads)

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*Arms

Tricep Pushdown- 3 sets- 12 reps @ 80lbs (Superset 1)

Dumbbell Curl- 3 Sets- 10 reps @ 55lbs (Superset 1)

Overhead Tricep Extension- 3 sets- 12 reps @ 65 lbs (Superset 2)

Curl Machine- 3 sets- 6 reps @ 200lbs

*Upper Chest

Incline Dumbbell Press- 2 sets @ 65 lbs 10 reps: 1 set, 10 reps @ 70lbs

Incline Dumbbell Flies- 2 sets @ 30 lbs, 10 reps: 1 set, 10 reps @ 35lbs

Close pushups- 3 sets, 20 reps.

Incline Leg Press- 3 sets, 10 reps @ 400lbs


Tomorrow's routine- Strictly Upper/Mid/Lower Back
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Upper Back:4 Sets, 4-8 reps per.30-45 sec rest time1. High Bent over Rows
2. Bent Arm-Lateral
3. High One Arm Rows
4. Bent Over Shrugs- Superset with Laterals to the ceiling

Middle Back:
1. Behind the Back Shrug- (SQUEEZE!!!!) 2 sets, 7-9 reps
2. Rope Seated Cable Row- 2 sets, 10-12 reps
3. Bent Lateral Dumbbell Raise- 2 Sets, 13-15 reps

Lower Back:
1. Seated Good Mornings- 4 Sets, 15-20 reps
2. Deficite Deadlift- 3 Sets. 10-12 reps
3. Hyperextentions- 4 Sets, 15-20 reps, 45 lbs added weight.



 
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