Getting My Strength Back

Discussion in 'Training Logs' started by s0undbwoi, Sep 24, 2010.

  1. s0undbwoi

    s0undbwoi This space for rent, pm for details

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    I haven't been excercising over the past 4-5 years do to a busy schedulet and a right upper arm fracture repair that made me a little scared to train. So about 4 months 4 months ago I started weight and cardio training again and I feel great. Mt general goals are weight loss, better body fat composition and gaining strength. I have been alternating upper and lower body workouts with Wednesday being my skip day (golf day). My routine has changed/increased over the passing months. I try to shoot for 1 minute of rest between reps, 90 seconds for harder excercises 30 seconds for easier excercises.

    My Current Routine is:

    Thur-Sat-Mon
    30 minutes cardio
    3x20 Straight Leg raises
    3x10 per side with weight sideways movements on Back extension rack
    3x10 back extension on the back extension machine
    3x10 standing shoulder press
    3x10 bench press
    3x10 lat pulldown
    3x10 dumbell press
    3x10 dumbell fly
    3x10 low row
    3x10 Bicep curls or tricep extension on alternating days

    Fri-Sun-Tues
    3x20 Straight Leg raises
    3x10 per side with weight sideways movements on Back extension rack
    3x10 back extension on the back extension machine
    4x10 Leg Presses
    3x10 calf raises
    3x10 leg curls
    3x10 leg extensions
    3x10 abdominal crunches on the ab machine

    Questions:

    Are there any other lifts I should consider adding to my leg routine?

    When the wieght becomes easy to do the amount of reps I outlined I usually go up in wieght, is this a good strategy or would increasing reps be better?

    Thanks for any help.
     
    Last edited: Oct 20, 2010
  2. s0undbwoi

    s0undbwoi This space for rent, pm for details

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    Moved my rest day to Sunday as it seemed more logical.
    Pre workout - N.O. Xplod
    Post Workout - Whey Protein powder drink

    Numbers for the last two weeks:

    M-W-F
    Back Extension machine - 280 lbs
    Standing Shoulder Press - 100 lbs
    Bench Press - 165 lbs
    Lat Pulldown - 160 lbs
    Dumbell Press - 60 lbs per side
    Pectoral Fly Machine - 160 lbs
    Low Row - 200 lbs
    Tricep Extension - 60 lbs dumbell
    Bicep Curl - 30 lbs per side

    Tu-Th-Sa
    Back Extension machine - 280 lbs
    Leg Press - 457 lbs
    Calf Raises - 120 lbs
    Leg Curl - 160 lbs
    Leg Extension - 70 lbs per side
    Hip Adduction - 190 lbs
    hip abduction - 190 lbs
     
  3. Aleks Sytsevich

    Aleks Sytsevich Super Saiyan

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    Hi,

    Might I suggest Squats for legs -- 3 sets of 5 reps. And while we're at it...may as well take out all of the other lifts for leg day. Squats are all you need, good sir.

    Mayhaps a gander at the faq located in the S+C sub forum would be beneficial to your goals of increasing your strength, as what you are doing here appears to be a goal of sarcoplasmic hypertrophy.
     
  4. s0undbwoi

    s0undbwoi This space for rent, pm for details

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    What is sarcoplasmic hypertrophy?

    I think Squats are probably a good idea but I don't have anybody to work as a spotter so I was kind of warry of doing them by myself.
     
  5. Aleks Sytsevich

    Aleks Sytsevich Super Saiyan

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    You don't need a spotter for squats. There is a helpful thread in the s+c sub-forum inquiring how to fail a rep.

    Sarcoplasmic hypertrophy is useless mass achieved by using rep ranges 8-12 iirc, muscles fill with sarcoplasim and appear quite large. Myofibular hypertrophy is what you're after, rep range of 1-5...assuming you're male.

    There are others here with far more knowledge than myself. Step one is to check the faq, it is a great jump off point and will get you steered in the right direction re: strength training.
     
  6. s0undbwoi

    s0undbwoi This space for rent, pm for details

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    Thanks I will take a look at that
     
  7. s0undbwoi

    s0undbwoi This space for rent, pm for details

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    I took that dude advice after doing some research and switched up my reps/weights and feel that it has made a huge difference. I strained an intercostal muscle so that was a set back but that is mostly better. So now I think tomorrow i will go to some deadlifts and squats in my leg workout. Still don't have a workout partner although this one dude always asks, but only on my leg days and he doesn't want to do legs

    M-W-F
    Back Extension machine - 295 lbs 3x10 1 minute rests between sets
    Standing Shoulder Press - 110 lbs 3x8 1 minute rests between sets
    Bench Press - 185 lbs x6 195 lbs x 6 205 lbs x 6 225 x 6 3x10 1 minute rests between sets
    Lat Pulldown - 180 lbs 3x8 1 minute rests between sets
    Dumbell Press - 80 lbs per side 3x8 1 minute rests between sets
    Pectoral Fly Machine - 175 lbs 3x10 1 minute rests between sets
    tricep machine - 110 lbs 3x10 1 minute rests between sets
    MTS bicep Curls machine - 50 per side 3x10 1 minute rests between sets
    Bicep curl machine - 110 lbs 3x10 1 minute rests between sets

    Tu-Th-Sa
    Back Extension machine - 295 lbs 3x10 1 minute rest between sets
    Leg Press - 477 lbs 4x10 1 minute rest between sets
    Calf Raises - 150 3x10 1 minute rests between sets
    Leg Curl - 175 3x10 1 minute rests between sets
    Leg Extension - 70 lbs per side 3x10 1 minute rests between sets
    Hip Adduction - 205 lbs 3x10 1 minute rests between sets
    hip abduction - 205 lbs 3x10 1 minute rests between sets


    really looking forward to squats and deadlifts tomorrow
     

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