@flappinit @Frank_C - I tagged you guys, but if you don’t want to read this novel, just scroll down to the bolded questions to see what I’m wondering peoples’ opinions are. You two just seemed like good guys to go to, although others are welcome.
Let’s give this another shot!
Haven’t posted on here since like…November-ish I think.
Got busy with school, work, family stuff, the holidays, etc. Training (once again) completely stopped, eating was terrible (as in too much and too crappy), felt pretty depressed, which comes and goes but it was worse than it had been a while this time.
I don’t think Christmas break was good for me, haha. I had been looking forward to it but just like in high school, I spend months on the same schedule, then many of my responsibilities go away, only for 5 weeks instead of 2, and I get all messed up. That’s totally on me, but I didn’t handle it well this year.
First semester of college was good. I enjoyed my classes, made the dean’s list with A’s in all 7 classes, switched from an Exercise Science degree to a History & Political Science degree(s) which I feel good about, and felt excited about my future.
Not loving this semester as much - simply because classes are just more boring. Just some generals that I need to just buckle down on and get through. I’m in biology, which I hate. Really glad I changed my mind about going into the healthcare field, because I don’t think I could do 8+ plus years of bio and chem. I mean, I could, but I’d hate it.
As far as training, last summer/fall I did some 5/3/1 and double progression stuff, but just never got into a groove or was disciplined enough to be consistent. I also wasn’t enjoying training at all. I’ve actually been pretty good about getting my training in since school started 4 weeks ago, but I’m trying to figure out what exactly my goals are and how I should work towards them. In the meantime, just so I’m doing something, I’ve been doing this:
Day 1:
Incline DB Bench: 3 x 8-12
(any type of) Row: 3 x 8-12
Rear Delt Raise: 2 x 15-20
Lateral Raise: 2 x 15-20
Plate Raise: 2 x 15-20
(any type of) Curl: 2 x 15-20
(any type of) Tricep Movement: 2 x 15-20
Day 2:
RDL: 3 x 6-8
Squat: 3 x 10-12
Lunge: 1 x 50, add 10 reps weekly
It’s not much, but it’s something, and I don’t hate it.
I lift Tu/Th, and if I have time on the weekend, I’ll do a third day, where I usually just repeat my upper body workout. I have decided to make my upper body more of a priority, since it’s small and weak, and in the past, squatting once a week is enough to build up my legs. I actually think I have decent legs. My calves are small, but I have no trouble growing my quads/hams/glutes.
I’ve started running with my little brothers on M/W/F mornings. I ran a lot in high school, and had great endurance. While I don’t enjoy running as much as other forms of conditioning, I still believe that there really is no comparison to the mental toughness it can build. I also want them to be decent as it, since if they can get good at it while they’re young and healthy, it’ll be easier to keep it then it would be to have to try to build it up once you’re “older” and fatter.
For the running, we do this:
M: distance run - start at 1 mile and add .5 miles biweekly
W: 8 x 400m
F: 4 x 600m
So what I want to do is continue running M/W/F and lifting Tu/Th. I don’t trust myself to make lifting on the weekend a big enough priority to actually schedule one, so I’ll just go if I have time/feel like it and do whatever.
What I’m thinking for lifting is doing some type of 5/3/1 thing with pretty low intensity for my squat and deadlift, maybe one or two assistance movements like GHR’s and lunges, then following each up with some upper body stuff. So kinda like squat/bench and deadlift/press, which I feel like I’ve seen tons of 5/3/1 versions of.
Except I’m not going to bench or press at the moment. I want to, but it hurts my shoulder to do it, and when I do it consistently my shoulder and bicep hurt all the time. I have no clue what the issue is, but it’s just not important enough to me to continue doing (for now).
Incline DB benching seems to be okay, so I’ll probably keep those in there. Maybe I can do a seated DB press at a very high incline. Like seated, but leaning slightly back. I’ll try it. I like rows, and have been having success with getting my lats involved, so I’ll just do different versions of those. Probably do DB rows and seated machine rows. I’ve also been experimenting with DB pullovers and having some success.
I think I’ll have those be my “main” movements, and similar to what I’m doing right now, follow it up with some pump work for my shoulders and arms.
This is basically the only area I’m not sure what I’ll do. It doesn’t really matter though. I like the plate raises, since I really feel my traps working and PC claims they’re great for the traps. Will probably keep the lateral raises in there, since why not. I think I’ll switch between rear delt raises and rear delt rows.
Are there any other movements I could use similar to plate raises (front delts/traps) and lateral raises (I’m caught up on some threads and don’t want to be called a clown dick so I don’t even know what to refer to this muscle as…you know what lateral raises work)? I don’t mind repeating them twice a week, just wondering if anyone has any good suggestions to help with a little variety.
And what about tricep work? I can do any type of curl and feel it the same, but I’ve yet to find a tricep movement that really works for me. I’m thinking overhead extensions, and maybe pushdowns, although I don’t love those. Maybe skullcrushers. Again, any suggestions? What’s been successful for others?
What do people think of my set/rep scheme? Is 2 x 15-20 for shoulders/arms “enough”? I raise the weight when I can get 20 reps on the second set, so I’m pushing it fairly hard. I’m enjoying 3 x 8-12 for my presses and rows, so I’m going to keep that. I like it and have already seen some progress.
So all in all, my training goals for 2020 are this:
1). improve upper body strength/musculature - not a lifelong goal but if I can be incline benching 80lb DB’s for, say…6-8 (or more) reps by the end of the year I know my chest and shoulders will be bigger and stronger. I’m good with that. Stay consistent with shoulder/arm work enough so that my shoulders stay healthy but I also get bigger. I don’t care how much I can curl or rear delt row as long as I’m bigger, haha.
2). improve running performance and all around conditioning - if I’m running 3 days a week and doing the bare minimum of squats and deadlifts to keep my leg strength up, plus maybe some easy accessory work, I should be in pretty good shape in a year.