Time for a change?

Discussion in 'Strength & Conditioning Discussion' started by sleeper7777777, Oct 18, 2005.

  1. sleeper7777777

    sleeper7777777 Orange Belt

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    I have been working this same routine since august 29th , Between that time and now i have not had a week off or anything. i try to get at least 8 hours of sleep (i usualy get 10 hours 4 days a week and a mixture between 7-4 hours the other 3 days) i eat like i am on death row. mere mortals cannot fathom what i eat
    i have seen minor to mediocre results in strength and size and i was wondering if it is time for a change and if so how would you change it here is my routine
    monday
    bench
    dumbell press
    incline bench
    close grip bench
    tricep pull down

    Tuesday
    bent over rows
    seated rows
    romo curls with straigt bar
    i had to chose between doing squat and deadlift in the same week so i chose squating

    wednesday
    off

    thursday
    squat
    weight sled
    hamstring extensions
    leg extensions

    friday
    overhead press
    overhead dumbell press
    about 3 other romo shoulder exersices i dont know the name to

    is there anything i should change? am over or under working anything? remember my goals are both strength AND SIZE

    any help is appreciated( especially if its from carnal, urban, or entropy)
     
  2. sleeper7777777

    sleeper7777777 Orange Belt

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  3. Duncon76

    Duncon76 Blue Belt

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    whats your sets/reps/rest in between sets?
     
  4. sleeper7777777

    sleeper7777777 Orange Belt

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    3 to 4 sets of 6 reps i rest about 90-100 seconds in between
     
  5. dogmai

    dogmai Orange Belt

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    You've got a lot of pressing movements, and not that many pulling movements. I usually do as many exercises for both pushing and pulling ... The first 1.5 months of this semester I was doing a superset routine where each exercise I would superset with the opposite, i.e. Bench and BB rows, incline/military press and pulls/chins, DB flat and DB rows. I like to keep the number of exercises that I do for each group about the same. I throw in some more exercises for Tuesday, Pullups or Chins (I constantly change every couple of weeks) DB rows, upright rows, there are so many different exercises you can throw into the mix.

    this is what my routine looks like right now:

    Monday (push)
    Bench 6x5 after two warmup sets
    Squat 6x5 (two warmup sets)
    45 degree Leg Press 5x5
    Incline DB bench 3x8
    Military press 3x6
    Dips 3xfailure (I would do weighted but my ankle is sprained and no belts ...)
    Tricep OHP 2x8
    Tricep Kickback 2x8
    Abs Core strengthening circuit with Medicine ball and then 2-3 sets of 10 russian twists supersetted with 10-20 incline situps

    three hours after this workout I do some HIIT with a buddy of mine Mondays Wednesdays and Fridays

    Tuesday
    floor exercises abs
    slow cardio
    circuit training

    Wednesday (pull)
    Deadlift 6x5 (warmups and sometimes I do max effort pulls at the end)
    pullups 3xfailure (sometimes chins and behind the neck)
    DB rows 3x6
    T-bar rows 2x6
    BB rows 2x6
    sometimes Pullovers 3x5
    sometimes goodmornings 2x10
    Straightbar curls 2x10
    Schwarzenegger curls 2x6
    concentration curls 2x6
    my Ab routine again

    Thursday
    same as tuesday

    Friday (push)
    same as monday

    Saturday and sunday
    REST! and sometimes I do some long drawn-out cardio here

    Every week I alternate, do my pull routine on monday friday and push routine on wednesday and vice versa.
     
  6. Duncon76

    Duncon76 Blue Belt

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    Here is something different

    Monday
    Dumbell Decline Bench Press
    Close Grip Floor Bench Press
    Swiss Ball Push Up. ( big round workout balls ) Keep your body at 45 degree angle and do pushups )

    Tuesday
    1 arm Barebell rows ( take a BB,put the end in a corner of wall, put a bench next to it. then do your rows, but with the BB ).
    1 arm Rope Cable Rows
    1 arm Preacher curls

    Wednesday
    off

    Thursday
    Squats/ Front squat .alternating workouts
    Lunge
    1 legged leg curls or legged stiff legged deads
    1 legged leg extensions

    Friday
    Stadning Bradford press ( Press the weight in front of you, then it goes behind of you, then back to front)
    1 arm standing DB Press
    1 arm cable side raises
    Dumbell shrugs

    5 sets x 16,13,9,6,4 reps Rest periods. 30-60 sec
     
  7. EddNg

    EddNg Blue Belt

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    Dogmai,

    I'm no expert but I'm sure they would agree with me when I say your doing too many exercises on your push/pull days.

    A simple 3 day push/pull/legs+shoulders would be better I think

    Just my 2 cents
     
  8. dogmai

    dogmai Orange Belt

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    EddNg, I am always criticized about the high volume of exercises that I do, but it works for me. I used to do a program like the one you suggested. I am constantly changing my routines, and this is where I'm at right now ... and I'm getting gains in strength and physique.
     
  9. EddNg

    EddNg Blue Belt

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    Thats cool bro, the best thing is whatever works for you. If your getting gains off it, keep it going.
     
  10. sleeper7777777

    sleeper7777777 Orange Belt

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    damn i dont think i could do that many exersices
     
  11. Mark Limbaga

    Mark Limbaga Amateur Fighter

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    I don't see any pullups in that routine
     
  12. Reakt

    Reakt Green Belt

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    Maby you should scrap that routine and start one of the ones that carnal posted up not too long ago.
     
  13. dogmai

    dogmai Orange Belt

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    It takes me about an hour and a half to do those workouts, I don't do a lot of chatting, it's all business in the weight room.
     
  14. sleeper7777777

    sleeper7777777 Orange Belt

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    im too fat my friend
     

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