Thoughts/Opinions on work out schedule

kwed95

kwed95

New member
I have been a lurker at this forum for years it seems like so I decided to finally join and post something. I have already lost 60 lbs over the past 2 years +, but since we just had our 2nd baby so during the past month or so I haven't been working out and have been eating pretty bad. I have come up with a pretty good routine (I think) to get me back on track. I am looking for some thoughts or ideas to improve it.

I am getting up at around 5 AM (best time due to kids) and am alternating workouts
Day 1:
Bench: 4 X 10 (225lbs)
Preacher Curls: 4 X 8 (25 lbs dumbbells)
Shoulder Shrugs: 4 X 10 (35 lb dumbbells or 45lbs)
Military Press: 3 X 8
Upright Rows: 3 X 8
Hammer Curls: 4 X 10
20 minutes on elliptical trainer (about 2.5 miles)

Day 2:
Leg Extension: 4 X 10
Leg Curl: 4 X 10
Squats: 4 X 10 (35 lbs dumbbells on shoulders)
Toe Raises: 4 X 20
30 minutes on elliptical trainer (about 3.6 miles)

thoughts?
 
Nice bench! I can't really advise as far as how optimal it is but it definitely looks good to me. Congrats on the 60 lb! Glad you finally posted.
 
Few general thoughts and observations.

kwed95 said:
Day 1:
Bench: 4 X 10 (225lbs)
Preacher Curls: 4 X 8 (25 lbs dumbbells)
Shoulder Shrugs: 4 X 10 (35 lb dumbbells or 45lbs)
Military Press: 3 X 8
Upright Rows: 3 X 8
Hammer Curls: 4 X 10
20 minutes on elliptical trainer (about 2.5 miles)
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Too much pressing.

Absolutely no back which makes this extremely imbalanced, surefire way to lead to imbalances, injury and poor posture.

Too much isolation volume.

Day 2:
Leg Extension: 4 X 10
Leg Curl: 4 X 10
Squats: 4 X 10 (35 lbs dumbbells on shoulders)
Toe Raises: 4 X 20
30 minutes on elliptical trainer (about 3.6 miles)
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IImbalance between quads and posterior chain... needs changing.

If you want specific recommendations, just ask, or if you want to go it on your own... that's fine too.

========

How frequently do you plan on training per week?
 
I usually go about 5-6 days a week. What else would you recommend? I figured you would jump in on this thread which I appreciate.

And can you dumb this down a bit for me
"Imbalance between quads and posterior chain... needs changing."
 
kwed95 said:
I usually go about 5-6 days a week.
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That's a lot of weight training considering you are dieting. 3-4 days per week is more than enough and more than that can be counterproductive. Your capacity to handle high volumes of intense activity is diminished when you're dieting and your training has to be adjusted accordingly.

What else would you recommend?
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If I were you I'd do something like a 3 days per week full body routine or an upper/lower split where you're training weights 4 days per week, two days upper and two days lower.

I figured you would jump in on this thread which I appreciate.
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No problem at all.

And can you dumb this down a bit for me
"Imbalance between quads and posterior chain... needs changing."
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Posterior chain = back, glutes, hamstrings. The only thing in your routine you have close to hitting this stuff is leg curls, which is suboptimal relative to the other exercises you could perform that target your posterior chain.

It can be argued that squats call on the posterior chain to execute but that's assuming you're doing TRUE full squats with your hips dropping well below your knees.

With something like a 4x/week upper/lower split you could do something like one day is quad dominant and the other day is glute/hamstring dominant.

Quad dominant exercises = squats, lunges, stepups, etc.

Hamstring/glute dominant = deadlifts, romanian deadlifts, SHELCS, glute bridges, etc.

I'm not sure if that clarifies what you're asking or are you talking more about the imblance comment alone?
 
Wow Steve. You sure make lifting heavy things sound complicated lol.

I mean that as compliment.
 
Haha, I hope not too complicated.

It's not rocket science so if I'm making it sound as such, I'm doing something wrong.

Lifting correctly, beyond the basic mechanics/form of the various lifts, comes down to training your total body with exercises that call on multiple muscles in balance. So many people do just as you see here. They blast their quads, chests, shoulders, and biceps. What's left is a heap of mess (your body) with gross imbalances in strength, flexibility and stability.

Joint pain anyone? Bad posture?
 
Steve said:
It can be argued that squats call on the posterior chain to execute but that's assuming you're doing TRUE full squats with your hips dropping well below your knees.
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Dumb question but can it only be argued that true deep squats bring the posterior into play or is it a proven fact?
I have been reading Coach Rippletoe's comments on videos that he receives and everytime the deep squat and hip drive is not enabled he talks about the hamstrings not being engaged.
I assumed that meant that they were if they were done right.
I know you said that was assuming they were done correct....
 
Bigguy said:
Dumb question but can it only be argued that true deep squats bring the posterior into play or is it a proven fact?
I have been reading Coach Rippletoe's comments on videos that he receives and everytime the deep squat and hip drive is not enabled he talks about the hamstrings not being engaged.
I assumed that meant that they were if they were done right.
I know you said that was assuming they were done correct....
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Your hamstrings and glutes are preferentially recruited out of the bottom of the squat when you're deep. That's not to say they aren't working AT ALL throughout the upper ranges of the movement. But they aren't working anywhere near the level they are when you're 'in the hole.'

It's not a matter of it being a proven fact. It's more a matter of functional anatomy.
 
Steve said:
Your hamstrings and glutes are preferentially recruited out of the bottom of the squat when you're deep. That's not to say they aren't working AT ALL throughout the upper ranges of the movement. But they aren't working anywhere near the level they are when you're 'in the hole.'
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I thought understand this hence the post for clarity. I just wanted to make sure i dd not need to bend your ear for anymore hamstring centered moves. For my legs these are the weak area and my main issue in regards to strength.
Steve said:
It's not a matter of it being a proven fact. It's more a matter of functional anatomy.
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Again- what I thought. Thank you for clearing it up.
 
Steve said:
Quad dominant exercises = squats, lunges, stepups, etc.

Hamstring/glute dominant = deadlifts, romanian deadlifts, SHELCS, glute bridges, etc.

I'm not sure if that clarifies what you're asking or are you talking more about the imblance comment alone?
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Yeah I am doing the proper form for squats. I think I might add deadlifts. What are the others? Are there videos of them?
 
kwed95 said:
I think I might add deadlifts.
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If i can add my opinion here.
Dont think about adding deadlifts, add them. Since I added deads to my routine everything has come together. I believe they are an awesome addition to any workout. If you have the means I highly suggest adding them.
 
kwed95 said:
how much weight do you do? We are about the same in terms of current weight.
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I have realatively slowly worked my way up to 1 set of 8x225 to warm up then 2 of 5x275. Sometimes 3.
I help off adding weight until I was confident in my form. Once the form was good the gains flew from there. Weight is not as important as form.
 
LandonsBaby said:
What would you add for the back?
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Completely depends on what's available but some sort of rowing for sure and possibly something for vertical pulling such as pullups or pullovers. It really depends though.

In general, if you're pressing horizontally, such as in the bench, you should be counterbalancing that with a horizontal pull which the rows would give.
 
Steve said:
In general, if you're pressing horizontally, such as in the bench, you should be counterbalancing that with a horizontal pull which the rows would give.
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Should the push and the pull occur in the same workout?

Oxygen magazine (and yes, I know to not necessarily believe everything i read in a magazine - especially not one that has ads for supplements and weight loss pills on every other page :D ) really encourages the idea behind push days and pull days... I'm not sure of their reasoning... because they don't go into a lot of detail about it...
 
I don't have a problem as long as things are balanced out overall. That balance coming in a day or over a training week doesn't really matter to me.

Personally, and this is just me, I prefer training both in the same day.

My favorite split is 4 days:

Day 1 = lower quad dominant

Day 2= upper horizontal pull and push emphasis

Day 3 = lower ham/glute dominant

Day 4 = upper vertical pull and push emphasis
 
Oh and I hate Oxygen mag.

They've got women believing you need to do plyometrics to get tone.

Yea, right.

Injuries here we come.
 
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