View Full Version : Any suggestions on this routine?
patience123
05-02-2006, 12:07 PM
I posted this on O2 but no one replied, so I'm trying again here :)
Mon
45 degree leg press (6-8x4)
lever chest press (6-8x4)
cable rows (8x4)
shoulder press (6x4)
cable curls (10x2)
Wed
step ups (if I can get to a step) or lunges (8x3)
assisted pullups (6-8x4)
knee pushups (8x4)
hyerextensions (12x3)
tricep pull-downs (12x2)
Fri
deadlifts (6-8x4)
lever pull-downs (8x4)
incline chest press (6x4)
lateral raises (12x2)
I remember asking you this on O2, how did you come up with that plan? Why are you chosing certain exercieses?
Could be better....definitely need to vary your rep ranges more. If you're doing 3x full body....you could make your first day heavy (i.e. 6x4) w/ BB compound exercises. Day 2 could be your light day like 2-3x12-15 ish w/ unilateral and isolation exercises...you could also do this day in a circuit. And day 3 could be a medium day w/ maybe 3x8 ish...where you could incorporate DB compound exercises.
Ooh, Leah, that is intersting - the suggestions you made.
What confused me - and why I had asked how she set it up, was that I saw no push/pull or vertical/horiz pattern -
since on the first day I don't see a Vert. Pull
the second day has a verti pull, but the rest is lower body dominant
and the third day again w/ no vert. pull
the first day has no lower body work
And if she does high step-ups on the second day - there is no quad domin. work in the entire program.
patience123
05-02-2006, 05:03 PM
Honestly I wasn't sure what I was doing lol. I just took each body part (legs, chest, back, shoulders) and chose a dofferent exercise for each for every day, and then I added 1 bisep and 1 tricep exercise.
Originally posted by patience123@May 2 2006, 01:03 PM
Honestly I wasn't sure what I was doing lol. I just took each body part (legs, chest, back, shoulders) and chose a dofferent exercise for each for every day, and then I added 1 bisep and 1 tricep exercise.
Try again but....make sure you have one exercise for each plane...vertical push (shoulders), vertical pull (lats/pulling), horizontal push (chest) and horizontal pull (back/rowing) and then a quad dominant leg exercise...like squats or leg press, and a hip dominant exercise...which would be variations of the DL.
patience123
05-02-2006, 08:13 PM
Originally posted by Leah@May 2 2006, 06:26 PM
Try again but....make sure you have one exercise for each plane...vertical push (shoulders), vertical pull (lats/pulling), horizontal push (chest) and horizontal pull (back/rowing) and then a quad dominant leg exercise...like squats or leg press, and a hip dominant exercise...which would be variations of the DL.
Leah, am I suppose to have one of each for the entire week or one of each for each day? :unsure:
Originally posted by patience123@May 2 2006, 04:13 PM
Leah, am I suppose to have one of each for the entire week or one of each for each day? :unsure:
One for each day.
patience123
05-02-2006, 11:52 PM
Thanks Amy :)
OK back to the drawing bored....
Forged
05-03-2006, 12:03 AM
Originally posted by patience123@May 2 2006, 04:52 PM
Thanks Amy :)
OK back to the drawing bored....
"board"
Couldn't you have come up with a different name?
3sweeties
05-03-2006, 01:58 AM
[QUOTE]Try again but....make sure you have one exercise for each plane...vertical push (shoulders), vertical pull (lats/pulling), horizontal push (chest) and horizontal pull (back/rowing) and then a quad dominant leg exercise...like squats or leg press, and a hip dominant exercise...which would be variations of the DL.
The lightbulb in my head finally went on with the push/pull and vertical /horizonal concept. :love:
patience123
05-03-2006, 04:33 PM
OK.. how is this...
Mon
45 degree leg press (6-8x4)
lever chest press (6-8x4)
SLDL (6-8x4)
lat pull-down (6-8x4)
shoulder press (6x4)
Wed
step ups (if I can get to a step) or lunges (8x3)
cable rows (8-10x3)
knee pushups (8x3)
hyerextensions (12x3)
lateral raises (12x2)
Fri
static lunges (12x3)
assisted pull-ups(8x4)
incline chest press (6x4)
curls (12x2)
tricep pull-downs (12x2)
PowerManDL
05-03-2006, 05:08 PM
Originally posted by Amy+May 2 2006, 04:20 PM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (Amy @ May 2 2006, 04:20 PM)</td></tr><tr><td id='QUOTE'> <!--QuoteBegin-patience123@May 2 2006, 04:13 PM
Leah, am I suppose to have one of each for the entire week or one of each for each day? :unsure:
One for each day. [/b][/quote]
I'd actually suggest one each per week, at least assuming equal loading parameters.
Originally posted by PowerManDL+May 3 2006, 01:08 PM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (PowerManDL @ May 3 2006, 01:08 PM)</td></tr><tr><td id='QUOTE'>
Originally posted by Amy@May 2 2006, 04:20 PM
<!--QuoteBegin-patience123@May 2 2006, 04:13 PM
Leah, am I suppose to have one of each for the entire week or one of each for each day? :unsure:
One for each day.
I'd actually suggest one each per week, at least assuming equal loading parameters. [/b][/quote]
Explain?
Somehow I got lost on the question here.
PowerManDL
05-03-2006, 06:16 PM
Me too.
Sometimes I just like hearing myself....type.
Originally posted by PowerManDL@May 3 2006, 02:16 PM
Me too.
Sometimes I just like hearing myself....type.
We know :p
patience123
05-03-2006, 06:53 PM
Hellloooooo???
Is anyone going to comment on the adjusted routine? :p
Patience - This is your routine - in Red are my comments
Mon
45 degree leg press (6-8x4) Quad
lever chest press (6-8x4) Horiz Push
SLDL (6-8x4) Hip
lat pull-down (6-8x4) Vertical Pull
shoulder press (6x4) Vert Push
Wed
step ups (if I can get to a step) or lunges (8x3) lunges are quadd, step ups depend upon the height of the step - high = hip, how = quad
cable rows (8-10x3) horiz pull
knee pushups (8x3) horiz push
hyerextensions (12x3) hip
lateral raises (12x2) vertical push
Fri
static lunges (12x3) Quad
assisted pull-ups(8x4) vert pull
incline chest press (6x4) horiz push
curls (12x2)
tricep pull-downs (12x2)
Again, I can't say whether this is balanced or not.....but if the goal was to chose one of each movement Leah mentioned - each day, you didn't do that.
PowerManDL
05-03-2006, 08:01 PM
To be honest, you could make it easy as hell and just do squat/push/pull each day. It doesn't take more than that.
Originally posted by PowerManDL@May 3 2006, 04:01 PM
To be honest, you could make it easy as hell and just do squat/push/pull each day. It doesn't take more than that.
Do you mean only a squat move for lower body?
PowerManDL
05-03-2006, 08:05 PM
Yep.
Originally posted by PowerManDL@May 3 2006, 04:05 PM
Yep.
so....what do you believe falls under "squat" - the typical quad donimant squatting moves....or do you also put dead lifts in that category?
PowerManDL
05-03-2006, 08:07 PM
Just a squat. You don't need more than that.
This whole quad-dom/hip-dom thing never has sat well with me, since if you're squatting right, you don't really need much more. I mean, you can throw in DLs, but they're not all that necessary.
Originally posted by PowerManDL@May 3 2006, 04:05 PM
Yep.
Goal dependent ... in my opinion
Not everyone gets perfectly balanced legs from JUST squatting.
Then again, I'm sure you're going to come back with a good response to this and I'm going to say, 'yeah, good point, you're right'
So, just never mind. :p
Originally posted by PowerManDL@May 3 2006, 04:07 PM
Just a squat. You don't need more than that.
This whole quad-dom/hip-dom thing never has sat well with me, since if you're squatting right, you don't really need much more. I mean, you can throw in DLs, but they're not all that necessary.
Very interesting.....so lets chat about the article I just read - that Smuggie suggested....and the author's point that most people's hams are way to weak - and therefore - when setting up a routine - he thought it was important to put in glute-ham raises - and up to 5 times/week.
I know this was referring to PLing - but I imagine the ham wakness is across the board.
PowerManDL
05-03-2006, 08:12 PM
It is. And if that's the case, add in exercises to build them up. GHRs are a great example.
Realize though that advice is strength-oriented, as you said. Also, they don't do a whole lot of deadlifting either. Lots of squats and GMs, though. They also don't differentiate between quad-dom and hip-dom...they just build the lower body.
However, I can personally build hamstrings just fine with both full OL squats and slightly wider box squats.
In fact, I can virtually neglect my deadlift for months on end and come back to hit a PR as long as I've been focusing on the squat.
Take it for what it is.
Originally posted by PowerManDL@May 3 2006, 04:12 PM
It is. And if that's the case, add in exercises to build them up. GHRs are a great example.
Realize though that advice is strength-oriented, as you said. Also, they don't do a whole lot of deadlifting either. Lots of squats and GMs, though. They also don't differentiate between quad-dom and hip-dom...they just build the lower body.
However, I can personally build hamstrings just fine with both full OL squats and slightly wider box squats.
In fact, I can virtually neglect my deadlift for months on end and come back to hit a PR as long as I've been focusing on the squat.
Take it for what it is.
Very interesting.....see, me reading the article was a good thing :clap:
smuggie
05-03-2006, 10:05 PM
Originally posted by PowerManDL@May 3 2006, 04:12 PM
Also, they don't do a whole lot of deadlifting either. Lots of squats and GMs, though. They also don't differentiate between quad-dom and hip-dom...they just build the lower body.
They might not do conventional DLs (or sumo), but they do plenty of variations.
In fact, I can virtually neglect my deadlift for months on end and come back to hit a PR as long as I've been focusing on the squat.
Not everyone is like you.
PowerManDL
05-03-2006, 10:09 PM
Originally posted by smuggie+May 3 2006, 06:05 PM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (smuggie @ May 3 2006, 06:05 PM)</td></tr><tr><td id='QUOTE'><!--QuoteBegin-PowerManDL@May 3 2006, 04:12 PM
Also, they don't do a whole lot of deadlifting either. Lots of squats and GMs, though. They also don't differentiate between quad-dom and hip-dom...they just build the lower body.
They might not do conventional DLs (or sumo), but they do plenty of variations.
[/b][/quote]
No, the basic routine does. Go read the journals of any of the guy using Westside exclusively. You don't see that much.
Not everyone is like you.
No, but while I'm loathe to use this argument....I've built myself up from something skinny and weak to something moderately impressive strength-wise, by thinking outside the status quo and being willing to experiment and play with things.
Just cause somebody says it to be true doesn't mean it is, and working with that mentality has pushed me past a lot of blocks. This is actually a big reason I'm so anti-program; instead of using them as a starting point and evolving it as needed, people just hang on to it and take it as gospel.
patience123
05-07-2006, 06:24 PM
Try # 349834783 :laugh:
How is this?
Day 1
45 degree leg press (8x4)
pushups (6x4)
hyperextentions 12x3)
Shoulder Press (8x3)
Assisted Pull-ups (8x4)
Day 2
SLDL (8x4)
lever chest press (8x4)
Static Lunges (15x2)
Cable Rows (8x4)
Cable Curls (12x2)
Lying Triceps Extensions (12x2)
Day 3
Step ups (12x3)
Incline Dumbbell Press (8x4)
lever rows (8x4)
hamstring curls (8x4)
Lat Pulldowns (6x4)
side- lateral raises (12x2)
PowerManDL
05-07-2006, 06:26 PM
You're thinking entirely too much about this.
Originally posted by patience123@May 7 2006, 02:24 PM
Try # 349834783 :laugh:
How is this?
Day 1
45 degree leg press (8x4)
pushups (6x4)
hyperextentions 12x3)
Shoulder Press (8x3)
Assisted Pull-ups (8x4)
Day 2
SLDL (8x4)
lever chest press (8x4)
Static Lunges (15x2)
Cable Rows (8x4)
Cable Curls (12x2)
Lying Triceps Extensions (12x2)
Day 3
Step ups (12x3)
Incline Dumbbell Press (8x4)
lever rows (8x4)
hamstring curls (8x4)
Lat Pulldowns (6x4)
side- lateral raises (12x2)
I'm not quite getting it. :unsure:
patience123
05-07-2006, 06:46 PM
Originally posted by Thunder+May 7 2006, 02:34 PM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (Thunder @ May 7 2006, 02:34 PM)</td></tr><tr><td id='QUOTE'> <!--QuoteBegin-patience123@May 7 2006, 02:24 PM
Try # 349834783 :laugh:
How is this?
Day 1
45 degree leg press (8x4)
pushups (6x4)
hyperextentions 12x3)
Shoulder Press (8x3)
Assisted Pull-ups (8x4)
Day 2
SLDL (8x4)
lever chest press (8x4)
Static Lunges (15x2)
Cable Rows (8x4)
Cable Curls (12x2)
Lying Triceps Extensions (12x2)
Day 3
Step ups (12x3)
Incline Dumbbell Press (8x4)
lever rows (8x4)
hamstring curls (8x4)
Lat Pulldowns (6x4)
side- lateral raises (12x2)
I'm not quite getting it. :unsure: [/b][/quote]
Really? What's wrong with it? I think I have the quad dominent, hip dominent, vertical-pull, vert-push, horis-pull, horis-push exercises for each day (or do I not?).
Gush, I suck at this. :wacko:
How did you come up with all those different parameters? I tend to agree with PMDL; I think you're overcomplicating it.
patience123
05-07-2006, 07:11 PM
Originally posted by Thunder@May 7 2006, 02:48 PM
How did you come up with all those different parameters? I tend to agree with PMDL; I think you're overcomplicating it.
Errrrhhhhh I want to figure this out sooo bad! :suicide:
Thanks for helping me with this! :)
OK...sooo..
I thought that 's what Leah said I was suppose to do. :confused: Use each (quad, hip, Psh-vert, pull-vert, psh-horiz, pill-horiz) for every one of the 3 days.
Also, I tried using the routine you posted in the stickie as a guide for the type of exercises I should be using. I just switched some (for example a quad exercises for a different quad exercise). I just noticed that my sets & reps are all over the place. Is it necessary to group the same # of sets&reps into one day too (have heavy, medium, light days)?
PowerManDL
05-07-2006, 07:14 PM
You keep this up and I'm going to post Starr's 5x5 and ram it down your throat at every opportunity.
Originally posted by PowerManDL@May 7 2006, 03:14 PM
You keep this up and I'm going to post Starr's 5x5 and ram it down your throat at every opportunity.
LMAO
:lol:
patience123
05-07-2006, 09:30 PM
Originally posted by PowerManDL@May 7 2006, 03:14 PM
You keep this up and I'm going to post Starr's 5x5 and ram it down your throat at every opportunity.
Just looked at that... NO THANK YOU!!
But on the seriouse note... what's wrong with my routine? Is it just the reps & sets?
PowerManDL
05-07-2006, 09:38 PM
Originally posted by patience123@May 7 2006, 05:30 PM
Just looked at that... NO THANK YOU!!
What's your objection to it?
Not enough trivial minutiae to fret about?
patience123
05-07-2006, 09:42 PM
Originally posted by PowerManDL+May 7 2006, 05:38 PM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (PowerManDL @ May 7 2006, 05:38 PM)</td></tr><tr><td id='QUOTE'> <!--QuoteBegin-patience123@May 7 2006, 05:30 PM
Just looked at that... NO THANK YOU!!
What's your objection to it?
Not enough trivial minutiae to fret about? [/b][/quote]
Too advanced for me. I can barely walk after 6x4. I can't imagine doing 5x5 for all three days.
PowerManDL
05-07-2006, 09:43 PM
Originally posted by patience123+May 7 2006, 05:42 PM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (patience123 @ May 7 2006, 05:42 PM)</td></tr><tr><td id='QUOTE'>
Originally posted by PowerManDL@May 7 2006, 05:38 PM
<!--QuoteBegin-patience123@May 7 2006, 05:30 PM
Just looked at that... NO THANK YOU!!
What's your objection to it?
Not enough trivial minutiae to fret about?
Too advanced for me. I can barely walk after 6x4. I can't imagine doing 5x5 for all three days. [/b][/quote]
....you don't.
5x5 on all three days is the really advanced technique.
Beginners just work up to a peak set twice a week, with one lighter day of front squats or leg press.
Powered by vBulletin® Version 4.1.7 Copyright © 2013 vBulletin Solutions, Inc. All rights reserved.