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Routine Critique
1
 

ridethecliche
Level 1

Join date: Dec 2009
Posts: 541

Currently been lifting for a year.
Height: 5'10
Weight: 160 and gaining slowly but steadily
Age: 21
Goals: I'm just enjoying lifting and enjoying getting stronger/bigger. I'm 160 right now and want to slowly get up to 180 and reevaluate there. I just started working after graduating and money is tight. I have to go slowly so I can afford to buy new pants along the way!

current maxes: 205x2 FS, 135x2 MP, 155x5 Bench (do db instead now as flat bench bothers shoulders)

No deadlifts (slipped l5/s1)

Split: Along the lines of

Chest/Tri
Back/Bi/Calves
Off
Shoulders/Tri
Off
Legs/Bi
Off

Exercises:

Chest/tri: My shoulders have bothered me on and off so I stick to doing more work sets of these movements

Incline bench
Dumbbell bench
(Thinking of adding decline db bench)

Floor Press (tris)
Tricep Pushdown
Wrist curl/reverse curl

Back/Bi

Lat Pd
Seated Row
HS Hi row
RG BB Row (light finisher)
DB Curl
Hammer curl
Standing calf

Shoulder/Tri

Military Press
Shrugs
Arnold Press
Db Laterals
Rear Delt Row
Floor Press
Tri Pushdown

Legs

Front Squat
-Finisher set of back squat @ 135 lbs (couple of sets)
Walking Lunges
Hamstring Curl
Standing calf
DB Curl
Hammer Curl


That's about it. Thanks for the critiques. I've had trouble working around shoulder annoyances, so I've been sticking to the 2 movements that work for me, but understand the shortcomings and my chest is lagging so I do more sets of those movements. Don't like flyes so I might add the decline presses.

I've had issues finding tricep movements that work for me as well, but the pushdown with anything but a rope seems to work out okay.

Any comments/critiques? Am I completely missing something?

Thanks!

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kakno
Level

Join date: Dec 2008
Posts: 2764

List your goals as well. No matter how fuzzy. You'll get way better advice. Here are my 2 cents:

I'd personally work back twice a week, especially since you don't deadlift. But it could be something as short and simple as kroc rows before the curls on that leg/bi-day. But do what works for you and what is in line with your goals.

Hm. What I said holds true for legs as well. Once a week can work, but there could be room for more frequency. See what works for you and what your soreness allows.

Any comments/critiques? Am I completely missing something?


I'd also add in some direct cremaster work.

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ridethecliche
Level 1

Join date: Dec 2009
Posts: 541

I added goals to the OP.

As far as back. I used to hit the back 2x a week and it was working pretty well. I couldn't do it all that regularly though, so I stopped. Plus, it was pretty draining on my schedule.

I would hit legs 2x a week except that I've had right knee problems in the past and I'd rather give my joints more time to recover than is necessary just to ward off injury. I want to make progress, but I'm more than happy to make slow progress and ward off injury.

Thanks for the help.

Edit: Leg workout today and some re-evaluating.

I can't do back squats. I'm going to stop even trying to do them, it always messes me up.
Replace back squats with leg press.
Also, add back extension (machine) to the schedule on back day and perhaps on shoulder or leg day depending on the way the workouts breakdown over the week.

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Enders Drift
Level 2

Join date: Oct 2009
Posts: 1377

Personally the leg press when done heavy hurts my back more than squats does so be careful with that.

If your gym has a Body Sculpt or Powetec type squat apparatus I'd give it a shot it really hits the glutes well, one of the things I miss from a former gym. It won't make you a powerlifter or anything but they do work very well.
: http://www.google.com/...q=&gs_rfai=

The only other thing I notice which may also be cause of your back but all of your back exercises are cable/machine based except "light barbell rows". The L5/S1 is lower back but you could probably still do Kroc Rows, Pull-ups, Bench Assisted Barbell Rows.

Oh and for pants, I was 160 and am now 185 after a few months. Pants were a nonissue so don't worry about them if you're doing it right your waist size won't change much and your quads aren't going to get that much bigger off 20-30 lbs unless you're wearing skinny jeans which I doubt any member of TNation would choose to wear.

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ridethecliche
Level 1

Join date: Dec 2009
Posts: 541

Unfortunately, we don't have that machine.

I do the leg press after doing front squats and walking lunges, so my legs are pretty toast already. I have to keep them light and go for 3x10 on them just to hit the legs.

I fell forward while doing back squats today, which really freaked me out. I've been neglecting ab work for the last 2-3 weeks and I think that's what caused this to happen. I'm going to go back to hitting abs 2x a week and add back extensions on the machine as well to strengthen my core some more. Also going to start doing more planks/side planks to add to the stability issue. I might do back squats with just the bar in the meantime to nail the form, but fronts feel much more natural to me (and my form is much better as a much bigger friend has commented). I'd also done a ton of front squats 'heavy' (for me) before doing the back squats so I think fatigue had started to set in as well.

I think I'm doing a good job hitting my glutes with the lunges, right? Maybe I should start doing step ups as well?

I used to do pullups multiple times a week and got up to doing about 16/14/11 at bodyweight. My right shoulder started bothering me at the new gym, so I started doing pulldowns so I could keep the form much stricter and lean back a bit. I used to do 1 arm db rows as well, but stopped those when I started using the HS Hi-row. My back's been getting stronger and growing pretty well, so I'm not worried about it yet, but I'll probably add in 1 arm db rows and bb rows or such once I get stronger and my hamstring flexibility increases (working on it!!!).

Thanks for the input on the pants. Haha. A lot of my old pants are tight on me now, which is why I was a little worried. Then again, I bought those when I weighed 142-148 as a bike racer, so...

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brauny96
Level 1

Join date: Jan 2009
Posts: 1464

ridethecliche wrote:
Unfortunately, we don't have that machine.

I do the leg press after doing front squats and walking lunges, so my legs are pretty toast already. I have to keep them light and go for 3x10 on them just to hit the legs.

I fell forward while doing back squats today, which really freaked me out. I've been neglecting ab work for the last 2-3 weeks and I think that's what caused this to happen. I'm going to go back to hitting abs 2x a week and add back extensions on the machine as well to strengthen my core some more. Also going to start doing more planks/side planks to add to the stability issue. I might do back squats with just the bar in the meantime to nail the form, but fronts feel much more natural to me (and my form is much better as a much bigger friend has commented). I'd also done a ton of front squats 'heavy' (for me) before doing the back squats so I think fatigue had started to set in as well.

I think I'm doing a good job hitting my glutes with the lunges, right? Maybe I should start doing step ups as well?

I used to do pullups multiple times a week and got up to doing about 16/14/11 at bodyweight. My right shoulder started bothering me at the new gym, so I started doing pulldowns so I could keep the form much stricter and lean back a bit. I used to do 1 arm db rows as well, but stopped those when I started using the HS Hi-row. My back's been getting stronger and growing pretty well, so I'm not worried about it yet, but I'll probably add in 1 arm db rows and bb rows or such once I get stronger and my hamstring flexibility increases (working on it!!!).

Thanks for the input on the pants. Haha. A lot of my old pants are tight on me now, which is why I was a little worried. Then again, I bought those when I weighed 142-148 as a bike racer, so...


Maybe I missed it, but I would say do lots of volume for lat pulls on a back or leg day, they really give the back alot of width.

And if you can't do back squats or dont like to do them, then don't do them. Its ok, I wont call you a bitch:) But seriously, do front squats if you like them more, or even leg press. I personally hate fron squats and leg press, but its a comfort and technique thing, and I'm a powerlifter who is nuts about squatting.

Just do your own thing for legs, they will grow if you hit them hard with pretty much anything (excluding stupid stuff lol) I think step ups with a barbell would be a decent replacement with squats if your not looking to be a powerlifter type lifter. also Romanian deads work the hams and glutes well. you can use a smith or a barbell.

Also, I personally would do DB rows before a cable row because I feel you can handle more weight, hitting the back harder. If you do use cables, use them to your advantage by hitting the back from different angles with cables.

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Cephalic_Carnage
Level 5

Join date: Jul 2008
Posts: 8850

Enders Drift wrote:
Personally the leg press when done heavy hurts my back more than squats does so be careful with that.



That should not happen... Sounds like you're letting your ass come off the back rest/rounding your lower back... Just as with back squatting, you should have a tight arch going when leg pressing and your abs should be braced... Like you're trying to do a PL good morning with the seat.

That being said, some leg press seats also just suck...

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Cephalic_Carnage
Level 5

Join date: Jul 2008
Posts: 8850

Oh, and don't put your hands on your knees or anything like that, pull yourself down into the seat hard with them instead...

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K-Man32
Level 1

Join date: Dec 2008
Posts: 912

I grip the top of the seat on leg press (so my elbows are by my head), works the best for me. Makes you brace pretty tight.

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ridethecliche
Level 1

Join date: Dec 2009
Posts: 541

brauny96 wrote:
ridethecliche wrote:
Unfortunately, we don't have that machine.

I do the leg press after doing front squats and walking lunges, so my legs are pretty toast already. I have to keep them light and go for 3x10 on them just to hit the legs.

I fell forward while doing back squats today, which really freaked me out. I've been neglecting ab work for the last 2-3 weeks and I think that's what caused this to happen. I'm going to go back to hitting abs 2x a week and add back extensions on the machine as well to strengthen my core some more. Also going to start doing more planks/side planks to add to the stability issue. I might do back squats with just the bar in the meantime to nail the form, but fronts feel much more natural to me (and my form is much better as a much bigger friend has commented). I'd also done a ton of front squats 'heavy' (for me) before doing the back squats so I think fatigue had started to set in as well.

I think I'm doing a good job hitting my glutes with the lunges, right? Maybe I should start doing step ups as well?

I used to do pullups multiple times a week and got up to doing about 16/14/11 at bodyweight. My right shoulder started bothering me at the new gym, so I started doing pulldowns so I could keep the form much stricter and lean back a bit. I used to do 1 arm db rows as well, but stopped those when I started using the HS Hi-row. My back's been getting stronger and growing pretty well, so I'm not worried about it yet, but I'll probably add in 1 arm db rows and bb rows or such once I get stronger and my hamstring flexibility increases (working on it!!!).

Thanks for the input on the pants. Haha. A lot of my old pants are tight on me now, which is why I was a little worried. Then again, I bought those when I weighed 142-148 as a bike racer, so...


Maybe I missed it, but I would say do lots of volume for lat pulls on a back or leg day, they really give the back alot of width.

And if you can't do back squats or dont like to do them, then don't do them. Its ok, I wont call you a bitch:) But seriously, do front squats if you like them more, or even leg press. I personally hate fron squats and leg press, but its a comfort and technique thing, and I'm a powerlifter who is nuts about squatting.

Just do your own thing for legs, they will grow if you hit them hard with pretty much anything (excluding stupid stuff lol) I think step ups with a barbell would be a decent replacement with squats if your not looking to be a powerlifter type lifter. also Romanian deads work the hams and glutes well. you can use a smith or a barbell.

Also, I personally would do DB rows before a cable row because I feel you can handle more weight, hitting the back harder. If you do use cables, use them to your advantage by hitting the back from different angles with cables.


So unfortunately this is all moot for now. In november, I was doing front squats and I hit a PR of 1x205 followed by 2x[185x3]. Then I tried doing 3x10 back squats at 135 and slipped and 'fell forward' and had to take a step. Felt an 'uh oh' feeling in my back and realized that I re-pissed off the disc. I think it's safe to say that I won't be hitting my legs again till atleast march or april. So it goes. I think I'll stick to the step ups, leg press, and frontsies. Oh, also walking lunges. I can keep my back relatively straight with those if I hold db's. My gym goes up to 120 db's. I have a feeling I'm never going to get there for lunges!

I think we also have a weird hack squat machine, where the weight rests just around your ass. I thought it was for calves but I saw someone doing hack squats on it. I might have to look at that in a couple of months.

Right now I'm doing something along the lines of lifting 3-4x a week.
Back, shoulder, back, chest.

Or

Shoulder, back, chest, arms. My bi's and tri's are lagging and I've been stuck at the same weights for a couple of months, so I think putting their own day in addition to doing a couple of movements on the other days will help.

No dead style movement for me either. I'm scared to do it after hurting my back deadlifting. Sucks because it was my favorite movement and I was up to 315 at a weight of 155...

This reinjury thing really fucking blows...

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hungry4more
Level 2

Join date: Nov 2007
Posts: 6747

That sucks. Looks like it's time to take some time off, rest, practice perfect form with light weight to keep blood in the muscles, and heal up.

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