[quote]KingKai25 wrote:
This is like a standard bodybuilder routine rather than one optimal for an athlete. Is there a particular reason you are doing so many exercises per muscle group with so many reps (i.e., injury)?[/quote]
Well right now is actually our playoffs but I am on IR because I have has several ankle injuries over the last year… So right now I am working to add a little muscle to areas of my body I have always slacked off on(rear delts, traps) Also I just want to look better all around… Also I feel this is the best plan for my current gym which is very limited… I plan on working BB style for a few months and then transitioning to more strength training once my team is in their true “off-season”…
Super set
Military DB press 40 X 10 X 4
Side Raise 20 X 10 X 4
Front Raise 20 X 10 X 4
Bent Over Side Raise 15 X 10 X 4
Read Delt Machine 130 X 10, 110 X 12, 90 X 15, 50 X 30
Rotator cuff superset 1 X 10, 1 X 25
Arm Circles 5 X 100 X 1
Not sure what happened but I woke up Friday with a severe pain in my neck and shoulder… I think I have a pinched nerve or something… Not sure how effective my lifting is going to be for a while until I figure this out…
Neck felt good today, was able to get some good lifting in…
RDL 275X5X2, 315X5
Squat 225X10X3
SLDL 40X10X3
Leg Ext 110X25X3
Leg Curls 100X10X3
Back Ext 150X25X3
Calf Ext 50X50X3
Death marches 30steps with 20LB DB’s
AB Machine 50X50, 150X10X2
I backed off the volume a little aiming for something my legs can recover from… I am aiming to do this twice a week… But not this week…
Gas money to get to the gym was a struggle this week but I should be good to go first think Monday morning… This week ended up being a good rest week for my body even though I certainty didn’t not plan it that way…
Bench Press 225X8,225X8,275X4,275X4
Decline(smith)225X8X4
Military DB Press 40X8X4
Side Raises 20X12X4
Rear Delt Machine 150X8,150X8,90X12,90X12
Front Raise 45X12X4
Rope Pressdowns 5X13X4
CGIBP(smith) 185X10,185X10,185X10,135X15
Back Ext 150X25X3
Ab Machine 15X10,150X10,90X25
All sets were done with 20 sec rest and each workout I went straight to the next with a max rest of 45 sec… Total workout time was 1 hour… I like the fact that my heart rate is high the whole time and the fact that I only had an hour to get it done…
Lat Pull 10X15X4
Seated Rows 8X15X4
Underhand grip Rows 6X15X4
Bentover Rows)smith) 135X15X4
Row machine 130X15X4
Trap Rows 6X15X4
Ab Machine 90X20X4
Preacher Culrs 50X20X4
Straight Arm Preacher Curls 40X20X4
Rev Preacher Curls 30X20X4
Bench 185X15, 185X15, 135X20
Fly’s 130X10X3
Military DB press 30X15X3
Side Raise 20X15X3
Read Delt 50X20X3
Tri Pressdowns 5X20X3
CGIPB 225X8X3
Back Ext 150X25X3
Ab Machine 50X50X3
[quote]DSSG wrote:
Hey, Huge Buddy, how are your other lifts (military press, deadlift, squat, ect) compared to your bench? [/quote]
I totally just saw this post… Right now I don’t have a clue what my 1RM is for any of those lifts… Normally for a Military I like doing 135 for 10… With squat I have gotten back into it slow doing 225 for sets of 10 and working to keep good form and depth… my gym doesn’t let me DL but I do get some RDL action and I have done that for 315X5 a few times although I find my grip failing first…
MON
- Clean + Push Press: 3,3,3,6,6,6
(2. Bench Press: 3,3,3,6,6,6) - Clean +Push press: 5x3, 5x2, 5x1 (1 set every 30 sec)
TUE
- High Pull: 3,3,3,6,6,6
(2. Dead start Row: 5,5,5,8,8,8) - High Pull: 5x3, 5x2, 5x1
WED
- Back Squat: 3,3,3,6,6,6
(2. Romanian Deadlift 3,3,3,6,6,6) - Back Squat: 5x3, 5x2, 5x1
THUR
- Bench Press: 3,3,3,6,6,6
(2. Dips: 4x8) - Bench Press: 5x3, 5x2, 5x1
FRI
- High Pull: 3,3,3,6,6,6
(2. Dead start Row: 5,5,5,8,8,8) - High Pull: 5x3, 5x2, 5x1
I haven’t been posting on here but I have been keeping up my workouts… But today I wanted to post what I did for my Chest/Shoulder/tri workout
Bench 225X10, 275X6, 300X5, 315X3, 225X15
Decline 225X10,225X10, 275X5, 275X5, 225X15
Incline 225X10, 225X10, 275X4, 275X3, 185X15
Behind the Neck Press 135X10, 135X10, 135X10, 185X5, 185X5
Side raise 30X8, 30X8, 30X8, 20X15, 20X15
Rear Delt 90X10X5
tri press downs(rope) 5X20X5
BikeX15 min