Just wanting some experts to tell me if my routine is ok?
1st off Monday thru Friday 1st thing in the morning b4 I eat I pop in Denise Austin's Blast away 10lbs. kickboxing video there's 2 workout sessions on that video the 1st is pretty much non stop fast paced action for 20 minutes, I do that one on m-w-f mornings, the 2nd one has fast paced action with some slow down parts in it where you use dumbbells for toning(I don't have little dumbbells so I just grab 2 5lb plates and use those) it's 20 minutes also, Ido this one on tues-thurs. then after every video session i lay down on the floor and do my crunch workout:
1 set of 60 regular crunches
1 set of 60 side crunches (oblique??)
1 set of 60 on other side
1 set of 60 knee to elbow crunches
1 set of 60 where my back is on floor and I boost my knees up to where my butt just barely gets up off the floor.
1 set of 60 back extensions.
I do my crunch workout after every video workout mon-fri
then I get ready for work.
I lift weights in the afternoon in my garage with weight bench and olympic weights. Itry to power lift 3 days and the do endurance lifting for 3 days this usually takes between 7-10 days with some days off from lifting.
My powerlifting method is I start off with a weight that's kind of heavy, but I know that I can do it for 10 reps. So anyways I do 1 set of 10 reps, then add 10lbs. and do a set of 8 reps, add 10lbs. do a set of 6, add 10lbs. do aset of 4, then on to the next exercise.
My endurance lifting method is use less weight and and do 3 sets of reps ranging from 10 to 30 reps just depends on how bad my muscles are burning.
here's the exercises I try to do:
chest and triceps day
bench press
incline press
decline press
skull crushers
*dumbbell butterflies
*dumbbell arm extensions behind back
*dumbbell pull over arm extensions elbows stay pointing up in air behind head
*dumbbell 1 hand and 1 knee on bench with other arm pulling up to your chest
*dumbell raise arms out to side (Iuse this exercise on bicep and shoulder day too because it seems to work the shoulders)
curlbar double arm pullover arm extensions behind head
curlbar hands close together forearms out pulling up from waist to about your chin(this one feels like it might also be working biceps, and shoulders too so I also do it on bicep and shoulder day.
Bicep and shoulder day
*dumbbell curls
*dumbbell curls crossovers
*dumbbell preacher curls
*dumbbell shoulder shrugs and soulder rolls
curlbar regular curls
curlbar regular curls halfway up all the way down, and half waydown all the way up.
curlbar forearms up full curls
curlbar forearms up half wayup allway down, halfway down allway up
plus the 2 exercises I mentioned above for chest and tricep day.
Leg day
Squats ( I have bad knees so I put my bench under my butt and just go down to there)
Lunges (because of my bad knees on power lift days I just put 40 lbs. on my curlbar and do my 10,8,6,4 method without adding any weight for lunges, on endurance day I use dumbbells for lunges and hold them to my side instead of curl bar on my shoulders.)
Deadlift
Leg curls
Leg extensions
*(When powerlifting with dumbbells I do my 10 and 8 reps at 10 lbs. and 6 and 4 reps at 20 lbs. my little clamps won't safely hold 30lbs. on my olympic style dumbbell bars.)
Now a few questions I have:
1.A few have asked me why I do triceps with chest and why not do the whole arm together, I read somewhere that it's best to do triceps with chest because you have to use your tri's inorder towork your chest, and you don't want to overtrain them and use them again the next day when your doing biceps. Is what I read right? or is it wrong?
2.Is there any crucial exercises on the weight lifting that I can do at home with my bench and weights that i'm missing? (if so please explain how to do this exercise as I'm not always familiar with the names of some of them)
3.Is all the stuff I'm doing enuff, 2much, not enuff ? If I'm looking to shed off my big belly and love handles, and build some muscle an defenition? I don't have to look totally ripped but want people to think I'm in good shape.
4.Ripped fuel extreme does this stuff work? Is it safe? Me and my cousin who lifts with me got some and it doesn't bother me, but my cousin hated it said it kept him awake at night, and had to make several trips to the bathroom.
5.My 14 year old nephew who also lifts with me, plays basketball and wants to get stronger and bigger so I picked him up a big jug of protein powder stuff called Nitrotech made by Muscletech(for cheap), I haven't let him use it yet because I want to find out if this stuff is ok first?
1st off Monday thru Friday 1st thing in the morning b4 I eat I pop in Denise Austin's Blast away 10lbs. kickboxing video there's 2 workout sessions on that video the 1st is pretty much non stop fast paced action for 20 minutes, I do that one on m-w-f mornings, the 2nd one has fast paced action with some slow down parts in it where you use dumbbells for toning(I don't have little dumbbells so I just grab 2 5lb plates and use those) it's 20 minutes also, Ido this one on tues-thurs. then after every video session i lay down on the floor and do my crunch workout:
1 set of 60 regular crunches
1 set of 60 side crunches (oblique??)
1 set of 60 on other side
1 set of 60 knee to elbow crunches
1 set of 60 where my back is on floor and I boost my knees up to where my butt just barely gets up off the floor.
1 set of 60 back extensions.
I do my crunch workout after every video workout mon-fri
then I get ready for work.
I lift weights in the afternoon in my garage with weight bench and olympic weights. Itry to power lift 3 days and the do endurance lifting for 3 days this usually takes between 7-10 days with some days off from lifting.
My powerlifting method is I start off with a weight that's kind of heavy, but I know that I can do it for 10 reps. So anyways I do 1 set of 10 reps, then add 10lbs. and do a set of 8 reps, add 10lbs. do a set of 6, add 10lbs. do aset of 4, then on to the next exercise.
My endurance lifting method is use less weight and and do 3 sets of reps ranging from 10 to 30 reps just depends on how bad my muscles are burning.
here's the exercises I try to do:
chest and triceps day
bench press
incline press
decline press
skull crushers
*dumbbell butterflies
*dumbbell arm extensions behind back
*dumbbell pull over arm extensions elbows stay pointing up in air behind head
*dumbbell 1 hand and 1 knee on bench with other arm pulling up to your chest
*dumbell raise arms out to side (Iuse this exercise on bicep and shoulder day too because it seems to work the shoulders)
curlbar double arm pullover arm extensions behind head
curlbar hands close together forearms out pulling up from waist to about your chin(this one feels like it might also be working biceps, and shoulders too so I also do it on bicep and shoulder day.
Bicep and shoulder day
*dumbbell curls
*dumbbell curls crossovers
*dumbbell preacher curls
*dumbbell shoulder shrugs and soulder rolls
curlbar regular curls
curlbar regular curls halfway up all the way down, and half waydown all the way up.
curlbar forearms up full curls
curlbar forearms up half wayup allway down, halfway down allway up
plus the 2 exercises I mentioned above for chest and tricep day.
Leg day
Squats ( I have bad knees so I put my bench under my butt and just go down to there)
Lunges (because of my bad knees on power lift days I just put 40 lbs. on my curlbar and do my 10,8,6,4 method without adding any weight for lunges, on endurance day I use dumbbells for lunges and hold them to my side instead of curl bar on my shoulders.)
Deadlift
Leg curls
Leg extensions
*(When powerlifting with dumbbells I do my 10 and 8 reps at 10 lbs. and 6 and 4 reps at 20 lbs. my little clamps won't safely hold 30lbs. on my olympic style dumbbell bars.)
Now a few questions I have:
1.A few have asked me why I do triceps with chest and why not do the whole arm together, I read somewhere that it's best to do triceps with chest because you have to use your tri's inorder towork your chest, and you don't want to overtrain them and use them again the next day when your doing biceps. Is what I read right? or is it wrong?
2.Is there any crucial exercises on the weight lifting that I can do at home with my bench and weights that i'm missing? (if so please explain how to do this exercise as I'm not always familiar with the names of some of them)
3.Is all the stuff I'm doing enuff, 2much, not enuff ? If I'm looking to shed off my big belly and love handles, and build some muscle an defenition? I don't have to look totally ripped but want people to think I'm in good shape.
4.Ripped fuel extreme does this stuff work? Is it safe? Me and my cousin who lifts with me got some and it doesn't bother me, but my cousin hated it said it kept him awake at night, and had to make several trips to the bathroom.
5.My 14 year old nephew who also lifts with me, plays basketball and wants to get stronger and bigger so I picked him up a big jug of protein powder stuff called Nitrotech made by Muscletech(for cheap), I haven't let him use it yet because I want to find out if this stuff is ok first?