My workout - rip'er apart gang...

majscarecrow · 06-25-2007, 01:48 PM

Mondays, Wednesday and Fridays. Rest no longer than 3 minutes between sets. Not listed, random chin ups to failure 3 or 4 times a day M-F and Pec Flies on a butterfly machine set to 66lbs just to get the chest in a little more (3 sets/16 reps).

I also do a powershake afterwards consisting of whey powder, soymilk, egg whites and yogurt - about 2 cups. 5mg Creatine Mono + 1000mg of L-Arginine (pure, mixed in gatorade) - pre-workout. Daily multivitamins (2x day), plus 3-6-9 Omega oils (2x day), and just added 10ml Floradix iron suppliment to it (feeling tired lately).

Sometimes I get interrupted between sets due to my office being across the room, but I do my best to keep it back to back - putting the phone off hook more often.

bixtonim · 06-25-2007, 02:12 PM

deadlift ,squat etc...
reps are too much for str sets too few for hypertrophy,i dont understand what this program is meant to achieve.

majscarecrow · 06-25-2007, 02:17 PM

Quote:

Originally Posted by bixtonim

deadlift ,squat etc...
reps are too much for str sets too few for hypertrophy,i dont understand what this program is meant to achieve.

Its a strength and tone workout top to bottom - please elaborate on your criticisms I am all ears and interested in what you have to say. I'm not married to anything.

BTW, this is just today's workout - the weight levels and reps change day to day so that each exercise has its light and heavy variations. I should probably post the whole month to put it in perspective.

I notice that as I get more experience, its increasing the number of sets per exercise so if you've been working out a long time, perhaps its not enough sets for you, but I'm 39 and have been doing this program since January 07. Prior to that I was just doing a freeweight/barbell program put together by a friend of mine.

MISSINGLINK · 06-25-2007, 02:17 PM

Quote:

Originally Posted by bixtonim

deadlift ,squat etc...
reps are too much for str sets too few for hypertrophy,i dont understand what this program is meant to achieve.

x2. Reps are very high.

romeyjdogg · 06-25-2007, 02:24 PM

I'm sorry, I don't like that program for the reasons below:

There is no method to what is happening there. Why would you do isolation exercises before compounds? Also, isolations are just not going to cut it for legs. I mean, there are no squats or even *cough*leg presses*cough*.

It just seems like too much nonsense and not enough hard work. The routine listed is over 50% isolation moves, which I would not advise for anyone. Just my 2 cents

majscarecrow · 06-25-2007, 02:27 PM

Quote:

Originally Posted by romeyjdogg

I'm sorry, I don't like that program for the reasons below:

There is no method to what is happening there. Why would you do isolation exercises before compounds? Also, isolations are just not going to cut it for legs. I mean, there are no squats or even *cough*leg presses*cough*.

It just seems like too much nonsense and not enough hard work. The routine listed is over 50% isolation moves, which I would not advise for anyone. Just my 2 cents

I don't have a leg press machine. These particular exercises were chosen by me in part based on the equipment I have access to.

And yes, I am putting squats in next month, that was a hole I found after trolling around here for the last month.

majscarecrow · 06-25-2007, 02:32 PM

Quote:

Originally Posted by romeyjdogg

There is no method to what is happening there.

Here is my progress as of last months testing on my one rep max since January:

So its a strength program but I am also getting mass and tone too. I'm not trying to complete or anything, I am working primarily on strength as a goal.

romeyjdogg · 06-25-2007, 02:37 PM

What I mean is that the exercises are not in any sort of logical order, to me at least.

majscarecrow · 06-25-2007, 02:40 PM

Quote:

Originally Posted by romeyjdogg

What I mean is that the exercises are not in any sort of logical order, to me at least.

Yes the are. The sequence is to do the exercises in the order listed which is large muscles to small muscles. This ordering will help conserve your energy.

romeyjdogg · 06-25-2007, 02:46 PM

Quote:

Originally Posted by majscarecrow

Yes the are. The sequence is to do the exercises in the order listed which is large muscles to small muscles. This ordering will help conserve your energy.

So calves are bigger than lats? You're missing my point I think

majscarecrow · 06-25-2007, 02:46 PM

Quote:

Originally Posted by MISSINGLINK

x2. Reps are very high.

Hrmmmm, for low experience, reps start out high. Advice I've been reading in multiple places is for strength workouts with 1-4 months experience, 15 reps at 3 sets (as a range, reps with vary with light or heavy days). As you get more experience you lower the reps, increase the weight and increase the number of sets... with more experience you also need more rest as time goes on... am I wrong on any of this?

majscarecrow · 06-25-2007, 02:48 PM

Quote:

Originally Posted by romeyjdogg

So calves are bigger than lats? You're missing my point I think

No, because its also split between lower and upper body, lower going first.

You're right, I am missing your point, please assume I am stupid and draw me a picture...

majscarecrow · 06-25-2007, 02:57 PM

Quote:

Originally Posted by MISSINGLINK

x2. Reps are very high.

Actually you bring up a good point. I went back and looked at the settings and my experience level is set to 3 months - that would have been March 07. When I do the workup for July, it did this to the workout with the experience set to 5 months:

Mind you this is prior to retesting my maxes for June, so I am sure the weight levels will be higher once I properly recalculate it.

majscarecrow · 06-25-2007, 03:05 PM

More info, here is the logic of how the workouts are built. Its based on a 4 week Microcycle.

Week One is an Unloading week. After testing strength for your current capacity, it is important to give yourself a week of rest and recovery but not a week off. This Unloading can vary from 90% to 100% of total weekly workload. A 5% reduction during the first week is calculated to allowing you to recover without a loss of strength.

Week Two is a Reload week where the workload increases back to your current capacity level.

Week Three is an Overload Week where your workload is increased beyond what you have done before. This week you begin to make progress toward your projected maximum gain.

Week Four is an Adaptation Week where the workload increases still more, your body adjusts to the higher workloads.

After completion of week four you should re-test your capacity and switch the development emphasis to either High or Low repetitions starting a new Microcycle.

High or Low repetitions will be based on your particular fitness goals selected. (ie: strength/endurance vs strength/tone, etc).

In my experience I gain between 5% and 20% strength per month as I progress, depending on muscle group.

majscarecrow · 06-25-2007, 03:10 PM

Quote:

Originally Posted by romeyjdogg

It just seems like too much nonsense and not enough hard work.

Hard work?!? Jesus kid you must be superman, I'm pretty spent by my little 'tip-toe-through-the-daisies' workout by the time I hit the end of it...