Of Beers and Burger King...

[TonySturch]

Routine: Fullbody
Weight: 218

Pullups:
BWx25

Back Hyperextensions:
BWx20

Crunch Machine:
200x20

BB Bench Press:
275x5
225x12

H/S Iso Row:
160x15

DB Incline Press:
110x15

H/S Shrugs:
450x20

DB Shoulder Press:
90x12

Seated Preacher Curls:
105x12

Cable Pushdowns: (V Bar)
95x30

Hammer Curls:
65x12

Parallel Dips:
BWx40

Comments:
Even Weaker Weaksauce.

MTB:
Rode GR at a race pace for a 2nd place personal finish. Nothing since then, trails have been wet.

[jtbull46]

Hello. Are you counting warm ups on all these? Some it appears you are only doing one set and on your flat benches did you do the heavier weight first and then the lower weight?

[TonySturch]

Hello. Are you counting warm ups on all these? Some it appears you are only doing one set and on your flat benches did you do the heavier weight first and then the lower weight?

No, I actually don't do any warmup sets, even on heavy bench. I do some static stretching, and then jump right into it, as long as its 315 or less. Occasionally Ill try 365 or 385, and will usually do a quick warmup single or double just to get used to the weight, otherwise Ive found I really dont need warmup sets, especially when doing fullbody circuits where theres only one set.

As for this past workout, I had some shoulder pain, which is why I cut the 275 set short, pulled the 25s off, then went right into a burnout set at 225 with a narrower grip to avoid aggravating it.

[TonySturch]

Routine: Fullbody
Weight: 218

Weighted Pullups:
45x12

Back Hyperextensions:
BWx20

Crunch Machine:
200x20

BB Bench Press:
225x25

Handlebar Row:
135x15

DB Incline Press:
120x12

H/S Shrugs:
450x20

DB Shoulder Press:
100x8

Seated Preacher Curls:
110x12

Weighted Dips:
90x12

BB Squats:
135x5
225x5
315x5

Donkey Calf Machine:
225x25

Laying Leg Curl:
165x8

DB Hammer Curls:
70x10

Cable Pushdowns: (V bar)
95x30

DB Lateral Raise to O/H Fly:
30x10

Life Fitness flys:
250x20

Comments:
Finally got an early start this week. Turned out to be a pretty solid day too. Went a little lowish on bench and some other exercises, but all in all, it was a good effort today.

MTB:
Rode Glacier Ridge at a race pace again friday night, then did overton sunday at a medium to fast pace. Solid times for both.

[jtbull46]

No, I actually don't do any warmup sets, even on heavy bench. I do some static stretching, and then jump right into it, as long as its 315 or less. Occasionally Ill try 365 or 385, and will usually do a quick warmup single or double just to get used to the weight, otherwise Ive found I really dont need warmup sets, especially when doing fullbody circuits where theres only one set.

As for this past workout, I had some shoulder pain, which is why I cut the 275 set short, pulled the 25s off, then went right into a burnout set at 225 with a narrower grip to avoid aggravating it.

How long have you been training that way and do you do that for all lifts? Somtimes i wonder if some people use all their energy on warmups. I do 1 sometimes two warmup sets, but i have seeen guys do like 5 warmup sets

[TonySturch]

How long have you been training that way and do you do that for all lifts? Somtimes i wonder if some people use all their energy on warmups. I do 1 sometimes two warmup sets, but i have seeen guys do like 5 warmup sets

I've been doing without warmup sets for 8 if not ten years at this point. I fully agree that a ton of energy is spent on warmup sets. I wont say its necessarily wasted, but I feel the energy is better spent working at higher weights. This is another reason I'm a big fan of single-set full body routines. When youre only doing one set, you dont have to save anything in the tank for subsequent sets, so you can work a lot closer to failure. I still have a mental hangup where I like to end on even or multiples of five, but thats just a mental thing. Properly done, I should be ending on 11, 13, 17, etc reps frequently.

For my particular schedule, where I can only sneak out for a lunch break maybe twice a week, single-set fullbody routines work well. For instance, I can bench more weight, and higher total reps for the week if I do single bench sets on two separate days. If I did two sets back to back, I have to reduce the weight and reps in order to have enough energy to do two working sets back to back. Additionally, I need more rest between sets when doing 2 or more working sets. By contrast, in a fullbody routine, I can alternate push and pull movements so I'm actually resting the push muscles while doing a pull exercise. I may only need 30 to 60 seconds rest between sets instead of 2 to 3 minutes. Its a more efficient use of time, in my opinion. That said, I do go back to a multi-set push/pull split at certain times just to mix it up, or when I know Ill be at the gym on consecutive days.

But to get back to your original point, I dont think you need warmup sets at all, and certainly not on EVERY exercise. Organizing your workouts thoughtfully will allow your muscles to be warmed up already. As in, my biceps will be warmed and stretched after doing pullups and rows, no need to do a warmup for curls, just jump right in. Just be careful with heavier weight, as youll need to make sure your muscles are properly stretched and able to hold the weight on a heavy bench or squat. Sometimes stretching will suffice, sometimes its more prudent to do a warm up set. It really depends on where your personal limit is, and youll only find it by experimenting.

Good luck.

[TonySturch]

Routine: Fullbody
Weight: 219

Hammer Grip Pullups:
BWx25

Back Hyperextensions:
BWx20

Incline Alternating Situps:
BWx16 (3rd rung)

BB Bench Press:
225x25

Iso Row:
135x20

Incline DB Bench Press:
110x15

DB Shrugs:
120x25

DB Shoulder Press:
90x12

DB French Press:
45x10

Seated DB Curls:
45x12

Tricep Cable Pushdown: (Rope)
65x30

Single Arm Preacher Curl Machine:
20x12

Flat DB Flys:
45x15

Comments:
Not bad for a second day this week. A bit more tired than I expected but nothing alarming. No riding to speak of, hopefully doing a 30 miler on sunday though.

[TonySturch]

Routine: Fullbody
Weight: 219

Weighted Pullups:
45x12

Back Hyperextensions:
BWx20

Crunch Machine:
200x20

BB Bench Press:
225x25

H/S Iso Row:
135x20

DB Incline Press:
120x12

DB Shrugs:
140x20

DB Shoulder Press:
90x10

Hammer Curls:
75x10

Weighted Dips:
90x12

BB Squats:
225x5
315x5

Single Arm Preacher Hammer Curls:
50x15

Cable Pushdowns: (V bar)
95x30

Life Fitness flys:
250x20

Comments:
Another good start to the week. Had to shorten it up and rush through it a bit, but all in all, pretty good.

MTB:
Rode 28+ miles of GRO in 2:45 over the weekend, then did a slow flat east setauket last night.

[TonySturch]

Routine: Fullbody
Weight: 220

Hammer Grip Pullups:
BWx25

Back Hyperextensions:
BWx20

Incline Alternating Situps:
BWx16 (3rd rung)

H/S Iso Wide Press:
160x15

Cable Row:
180x20

Incline H/S Iso Press:
135x15

H/S Shrugs:
450x20

H/S Shoulder Press:
115x15

DB Incline French Press:
40x15

Seated DB Curls:
40x15

CGBP:
205x9

Reverse Curls:
85x15

Incline DB Flys:
40x15

Comments:
Not too bad. Still trying to work around some shoulder pain in the left shoulder (non torn labrum side). Went high rep today, felt good.

[TonySturch]

Routine: Fullbody
Weight: 218

Pullups:
BWx25

Back Hyperextensions:
BWx20

Crunch Machine:
200x20

BB Bench Press:
275x10

H/S Iso Row:
160x12

H/S Incline Press:
115x15

DB Shrugs:
110x30

DB Shoulder Press:
90x10

Back Icarian Hack Squat:
360x10

Seated DB Curls:
40x15

Cable Pushdowns: (V Bar)
95x30

Hammer Curls:
60x10

DB French Press:
45x15

Life Fitness Flys:
250x15

Comments:
First day back after a few weeks. Sliced my toe open on a piece of rusty conduit while closing up my pool. Just starting to be able to put weight on it again. Oddly enough, Ive been able to ride my bike after the first few days.

MTB:
Less frequent, but still riding.

[TonySturch]

Routine: Fullbody
Weight: 217

Hammer Grip Pullups:
BWx25

Back Hyperextensions:
BWx20

Ab Slider
40x15 left
40x15 right

BB Bench Press:
225x20

Handlebar Row:
135x12

Incline DB Bench Press:
110x12

Seated Shrugs:
280x12

DB Arnold Press:
60x10

Seated DB tricep extension:
90x12

Preacher Curls:
100x12

Parallel Dips:
BWx40

Single Arm DB Hammer Preacher Curls:
45x15

Life Fitness Flys:
250x12

Comments:
Meh day. Foot still hurts. Not a ton of energy, but still happy I went. Legs are sore as hell.

MTB:
Rode GR last night. Frequent stops, but fast paced in between. Night ride with six guys.

[TonySturch]

Routine: Fullbody
Weight: 216

Pullups:
BWx25

Back Hyperextensions:
BWx20

Crunch Machine:
200x20

H/S Iso Wide Press:
180x10

H/S Iso Row:
160x12

H/S Incline Press:
135x12

H/S Shrugs:
450x20

DB Shoulder Press:
90x10

Seated DB Curls:
40x12

CGBP:
165x15

Single Arm DB Hammer Preacher Curls:
45x15

Parallel Dips:
BWx30

Cable flys:
35x15

Comments:
Kept it light today. Working around some shoulder to brach area pain, especially during flys and bench press.

[TonySturch]

Routine: Fullbody
Weight: 215

Pullups:
BWx25

Back Hyperextensions:
BWx20

Ab Crunch Machine:
200x20

BB Bench Press:
225x20

H/S Row:
135x20

Incline DB Bench Press:
110x12

DB Shrugs:
110x30

DB Shoulder Press:
80x12

CGBP:
165x12

Seated DB Curls:
40x12

Cabple Tricep Pushdowns: (Flat Bar)
95x25

Single Arm DB Hammer Preacher Curls:
45x15

Life Fitness Flys:
250x15

Comments:
Meh. Still got some shoulder / upper arm pain. Working through it, trying not to make it worse.

[TonySturch]

Routine: Fullbody
Weight: 215

Pullups:
BWx25

Back Hyperextensions:
BWx20

Ab Crunch Machine:
200x20

BB Bench Press:
225x20

Handlebar Row:
135x12

Incline DB Bench Press:
120x7

DB Shrugs:
110x30

DB Shoulder Press:
90x12

Incline DB French Press:
45x15

Seated DB Curls:
45x10

Cabple Tricep Pushdowns: (V Bar)
95x30

Standing Hammer Curls:
70x8

Comments:
Shoulder pain still persists. Not sure how serious a deal this is, but its keeping me from being able to bench. Might have to do machines and DB for a while. Ugggh. At least normal daily activities are fine.

[TonySturch]

Routine: Fullbody
Weight: 214

Pullups:
BWx25

Back Hyperextensions:
BWx20

Ab Crunch Machine:
200x20

DB Bench Press:
110x12

H/S Row:
135x15

Incline DB Bench Press:
110x10

DB Shrugs:
120x20

DB Shoulder Press:
90x8

Incline DB French Press:
45x15

Seated DB Curls:
40x12

Cabple Tricep Pushdowns: (V Bar)
95x20

Standing Hammer Curls:
60x10

Comments:
First day back in a while. I was expecting to be weak. Still have shoulder/upper arm pain, so I'm gonna do DB and machines for a while. Flat bar puts a lot of pressure on the shoulder and causes pain. If I angle the DBs in, I can avoid the pain.

[TonySturch]

Routine: Fullbody
Weight: 217

Pullups:
BWx25

Back Hyperextensions:
BWx20

Ab Crunch Machine:
200x20

DB Bench Press:
110x15

Cable Row:
200x10

Incline DB Bench Press:
110x10

HS Shrugs:
410x20

DB Arnold Press:
60x12

Incline DB French Press:
40x15

Seated DB Curls:
40x10

Cabple Tricep Pushdowns: (V Bar)
95x30

Singel Arm DB Preacher Hammer Curls:
45x15

Comments:
Haven't made it to the gym nearly as often as I should have. Got clobbered with a cold this weekend and today was the first chance I had. All in all, the time off seems to be helping my shoulder issue. I had no pain at all with the DBs today. I tried flys but felt they would likely cause pain, so I bailed on those. All in all, felt pretty good.

[TonySturch]

Routine: Fullbody
Weight: 216

Pullups:
BWx25

Back Hyperextensions:
BWx20

Situps: (Second Rung)
BWx20

DB Bench Press:
110x15

H/S Handlebar Row:
135x12

Incline DB Bench Press:
110x12

HS Shrugs:
410x25

DB Shoulder Press:
70x12

Incline DB French Press:
44x15

Standing DB Hammer Curls:
60x12

Cabple Tricep Pushdowns: (V Bar)
95x30

Singel Arm DB Preacher Curls:
45x12

Comments:
This cold is still hanging on a bit, but mainly Ive just been busy and stressed. Finally took lunch and got in the gym. Had some mild shoulder pain, but largely managed to avoid any irritation. Still dont know when and if this will ever heal up. Dont even know what muscle or ligament it is that irritated, but I'm hoping I can work around it for a while and slowly add heavy BB bench back into the mix. At my age, I'm starting to see ever reaching my lifetime goal of a 405 bench is slipping out of grasp. I hope this heals up.

[TonySturch]

Routine: Fullbody
Weight: 215

Pullups:
BWx25

Back Hyperextensions:
BWx20

Ab Crunch Machine:
200x20

DB Bench Press:
110x15

H/S Iso Row:
160x12

Incline DB Bench Press:
110x12

DB Shrugs:
120x20

DB Shoulder Press:
100x6

Seated DB Curls:
45x12

Incline DB French Press:
45x15

Singel Arm DB Hammer Preacher Curls:
45x15

Parallel Dips:
BWx40

Comments:
Wife is sick. I'm feeling run down and low on batteries. Its only a matter of time. Glad I got in there while I still could. Working around the shoulder pain, so far so good.

[TonySturch]

Routine: Fullbody
Weight: 219

Hammer Grip Pullups:
BWx25

Back Hyperextensions:
BWx20

Incline Situps: (Second Rung)
200x20

DB Bench Press:
110x15

Cable Row:
220x10

Incline DB Bench Press:
110x12

DB Shrugs:
130x20

Arnold Press:
70x12

Standing DB Hammer Curls:
60x12

DB Pullovers:
70x12

Reverse Curls:
80x12

Cable Pushdowns: (flat bar)
95x25

Comments:
Got another day in the gym before getting sick. Got a bike ride in as well. Not bad. Shoulder feels pretty banged up though today.

[TonySturch]

Routine: Fullbody
Weight: 218

Pullups:
BWx25

Back Hyperextensions:
BWx20

Ab Crunch Machine:
200x20

DB Bench Press:
110x15

H/S Iso Row:
135x20

Incline DB Bench Press:
110x12

DB Shrugs:
120x20

DB Shoulder Press:
90x8

Seated DB Curls:
45x10

Incline DB French Press:
45x15

Hammer Curls:
60x10

Cable Pushdowns:
95x25

Comments:
Happy New Year! First day back since before the holidays. VERY busy at work with some upgrades and working through some issues. Did get a cold, but would have pushed through it had I had the time available. Anyway, glad to be back now.

MTB:
Had a few rides but nothing particularly noteworthy. Finished the year with 1,626 miles of trail, and 104,000 ft vertical. Beat my goal, but should have been more had I not tapered off towards the end.

[TonySturch]

Routine: Fullbody
Weight: 218

Pullups:
BWx25

Back Hyperextensions:
BWx20

DB Bench Press:
110x12

Cable Row:
200x12

Incline DB Bench Press:
110x12

DB Shrugs:
110x25

Arnold Press:
65x12

Seated DB Curls:
45x12

Incline DB French Press:
45x15

Hammer Curls:
45x15

Single DB Overhead Extension:
70x20

Comments:
Weird day. Cold is still hanging on, and I felt a lower infection / pneumonia coming on the other day and took some antibiotics for two days till it cleared. Strength is definitely low. But today was thoroughly exhausting. Got a good burn going.

[TonySturch]

Routine: Fullbody
Weight: 219

Pullups:
BWx25

Back Hyperextensions:
BWx20

Ab Crunch Machine:
200x20

DB Bench Press:
110x15

H/S Iso Row:
160x15

Incline DB Bench Press:
110x11

DB Shrugs:
120x20

Arnold Shoulder Press:
60x10

Seated DB Curls:
45x10

Incline DB French Press:
50x10

Incline DB Flys:
45x10 (for a stretch)

Seated Single Arm Preacher Hammer Curls:
50x12

Cable Pushdowns:
95x25

Rack Pulls:
455x2

Comments:
First day back in a while. Been busy busy. This workout put a hurtin' on me.

[jtbull46]

still liking this thread. I am amazed of the results from 3 sets for say chest. hell people think i dont do much and i do about 8 sets

[TonySturch]

still liking this thread. I am amazed of the results from 3 sets for say chest. hell people think i dont do much and i do about 8 sets

Thanks man. I'm getting close to 40, and battling some wear and tear on the body, so I'm just in maintenance mode these days. I'm certainly not building anything up anymore. But ideally, I went in this direction because I could do 1, 2, 3 or more days a week. More days if I want the volume. But on weeks I just dont have the time, I'm still hitting most everything at least once. And you dont hold back when you aren't saving energy for subsequent sets, so you can work a lot closer to failure (reasonable fatigue, not absolute failure).

[TonySturch]

Routine: Fullbody
Weight: 219

Pullups:
BWx25

Back Hyperextensions:
BWx20

Ab Crunch Machine:
200x20

DB Bench Press:
120x12

Handlebar Row:
135x12

Incline DB Bench Press:
120x8

DB Shrugs:
120x20

DBd Shoulder Press:
90x10

Preacher Curls:
120x8

Incline DB French Press:
50x10

Leg Press:
631x10

Hammer Curls:
65x10

Cable Pushdowns:
95x25

Comments:
Good day, relatively speaking. Had very little motivation to go in today, but glad I did. The shoulder, while still irritated, was not nearly as painful as it had been recently. I moved up to 120s for DB bench and didnt have any cause for concern. Still wont be able to hit BB quite yet, but hopefully that means whatever the issue is might actually be healing. Ill just have to try and avoid aggravating it.

MTB:
Lots of riding this past week. Rode GR blues to Overton on tuesday, flat setauket on friday, then sunday was a brutal doubleheader, rode the bluffs in the early morning, then pulled my son on the trailer all 15 miles of glacier ridge. That was taxing to say the least.

[TonySturch]

Routine: Fullbody
Weight: 217

Hammer Pullups:
BWx25

Back Hyperextensions:
BWx20

Ab Crunch Machine:
200x20

DB Bench Press:
100x18

Cable Row:
200x12

Incline DB Bench Press:
100x12

DB Shrugs:
100x30

Arnold Press:
60x12

Standing DB Curls:
50x10

Flat DB French Press:
50x12

Single Arm Preacher Hammer Curls:
50x12

Parallel Dips:
BWx30

Comments:
Two days this week! Not too shabby. Kept it light. Felt good. Still working around the shoulder injury, but no real pain again today.

[TonySturch]

Routine: Fullbody
Weight: 218

Pullups:
BWx25

Back Hyperextensions:
BWx20

Ab Crunch Machine:
200x20

DB Bench Press:
120x12

H/S Iso Row:
135x20

Incline DB Bench Press:
110x12

DB Shrugs:
130x20

DB Shoulder Press:
90x10

Hammer Curls:
70x8

Incline DB French Press:
50x10

Seated DB Curls:
40x15

Cable Pushdowns:
60x25 (not pullied)

Comments:
Another pretty good day. Still working around the shoulder issue, but there was very little pain or irritation today. The needle ticked just a little heavier in a couple of exercises. Making up some lost ground. Feeling good.

MTB:
Rode a 34-miler on saturday. Overton and Cathedral Pines, and a bit of road between the two. It wasnt all that bad. Had enough steam to set a 3-cup in a new segment at the end of OV. Legs were feeling it the next day. Went out for a stretch the next day pulling the boy in his trailer on the paved path.

[TonySturch]

Routine: Fullbody
Weight: 218

Hammer Pullups:
BWx25

Back Hyperextensions:
25x12

DB Bench Press:
110x15

Cable Row:
200x15

Incline DB Bench Press:
110x10

DB Shrugs:
110x25

H/S Iso Shoulder Press:
115x10

Seated DB Curls:
40x15

Incline DB French Press:
40x15

Single Arm Preacher Hammer Curls:
45x15

Parallel Dips:
BWx30

Comments:
Second day to the gym this week and its only Wednesday. Moving along well. Careful not to irritate my shoulder injury, but I feel like its beginning to heal. No great numbers today, but still good work.

MTB:
Tons of riding lately. Did 11 miles on both Monday and again Tuesday night, both is DEEP mud. Total slopfest.

[TonySturch]

Routine: Fullbody
Weight: 216

Back Hyperextensions:
BWx20

Ab Crunch Machine:
200x20

H/S Iso Pulldowns:
90x15

BB Flat Bench Press:
225x20

DB Row:
100x15

Incline DB Bench Press:
100x12

HS Shrugs:
450x20

DB Arnold Press:
60x10

Standing DB Curls:
40x15

Incline DB Pullover:
70x15

Reverse EZ Curls:
70x15

Rope Pushdowns:
80x15

Comments:
Third day. Wanted to do some light work high rep burnout sets. Didnt has as much energy as I had hoped, but still a good day. Tried BB bench. Its still too early. I dont think I did any damage, but it wasnt comfortable.

MTB:
Rode an absolute brutal 7 miles last night at makamah and fuchs pond. Freeze/thaw cycles plus constant rain and drizzle. Steep rooty climbs, steep rooty descents, steep rooty climbs again. Sessioned a bunch of cool spots. Had a ton of fun. Kicked my ass too.

[TonySturch]

Routine: Fullbody
Weight: 217

Pullups:
BWx25

Back Hyperextensions:
25x12

Ab Crunch Machine:
200x20

DB Bench Press:
130x8

H/S Iso Row:
160x15

Incline DB Bench Press:
110x12

DB Shrugs:
130x20

DB Shoulder Press:
90x10

Hammer Curls:
70x8

Flat DB French Press:
45x15

Seated DB Curls:
40x15

Parallel Dips:
BWx40

Comments:
Good start to the day. Stuck with DB bench and the shoulder held together very well. It continues to improve. Ill just stay away from BB bench for a bit longer, but the DB feels fine.

MTB:
Beefy day at the bluffs on saturday. Rode the beach at 3mph with a headwind, and 28 mph with a tailwind. Suuuuuuuper cold though. Frozen surf.