Chance to Punish a wise ass

[cookiedough]

I'm revamping my entire workout routine and would like to get some insights from the guys. It's also an opportunity for you all to cause me some pain in the gym Ideally, I'd like to make muscle soreness a regular affliction.

Goals: increase strength, stamina, maintain weight, stave off fat gains.
Injuries: 3rd degree shoulder separation (old injury, did not have surgery) Movements avoided to prevent re-injury: decline bench, dips, front shoulder raises.

Current Schedule:

4 sets of 10-15 reps per exercise

Chest:
Flat bench
Incline bench
Incline dumbbell presses
Machine flys (upright, seated pec deck)
Push ups (barbell on floor, wide grip)

Back
Chin ups
Wide grip pull ups
Wide grip pull downs
Narrow grip pull downs
Seated narrow grip rows
Seated pull downs on hammer strength machine, different angle from others
Roman bench reverse sit ups no weights

Legs

Squat Sled
Lunges w/ Dumbbells
Step ups w/cables
Bench squats w/dumbbells
Leg extensions
Leg curls
Calf raises, seated
Calf raises standing w/machine


Shoulders
Military machine press
Dumbbell seated press
Side raises
Seated shrugs, hammer strength machine
Reverse lat curl, cables
Upright rows barbell
Posterior delt, pec deck

Arms
Tricep Pushdowns W-Bar
Tricep Eyepress EZ-Bar
Tricep Pushdowns Rope
Tricep Pulldowns one arm-reverse grip
Tricep extensions dumbbell over head
Bicep Curls Straight Bar
Bicep Curls Dumbell-same time
Bicep Curls Dumbell-hammer
Bicep Curls One arm-concentration
Forearm curls bench
Reverse Forearm curls standing easy bar

Abs: 3-4 days per week, mostly gravity only. Some light machine work w/50 reps minimum.

I need to mix it up a little and I'll start a daily log once we get it nailed down.

Please chime in w/any all comments. Thanks, CD

[admin]

CD Doesn't train legs.
Damn you do a lot of exercises. I'll chime in later when I have time.

[yohimbe]

That's a lot of sets.

How often are you training?

Bump admin-were the wheels?

[Replicator]

Personally I would keep your 4 sets 10-15 reps but change to 4 exercises in each group with some kind of deadlift as one of the back exercises, and add 4 leg exercises (Where's the legs ) and cut the abs to once a week. set up a rouitne for youself that is done over 3 or 4 days a week

MY 02
REP

[breakthrough]

No legs??? Please refer to this link that Supy found and posted on his "Jokes" thread.....I think it will help. You have to go to post # 5503 on this page:

http://forum.bodybuilding.com/showth...29731&page=184

[breakthrough]

I just clicked on the link and it didn't work....I copied and pasted it right from the link that works on Supy's thread so you may have to go there to see it.

[crazedhate]

IMO you are def on the edge of over-training. i would stick to 16 or less total sets per muscle group, hit em' once every 5-7 days, reps 8-12, abs are fine (its all in what your body is use to, i do mine at least 5 days a week), your exercises are all good ones- maybe try to mix up the order, take you some shorter rests between sets, superset different exercises, and LEGS, LEGS, LEGS, start with extensions to warm up knees and pre-exhaust quads, squats, leg press, lunges, stiff leg deads, lying leg curls; all good stuff.
keep the muscle guessing...

and P.S. you are certainly a wise ass

[cookiedough]

Thnx to all for the quick and helpful replies. I edited the original post to add in the legs. Smart ass/dumb ass I got distracted mid-post and spaced out the wheels. Basically, I've found that I'm just not sore anymore. I realize this is partially the cycle at work here, but it's also the muscles not guessing anymore as Crazed suggested.

[cookiedough]

Originally Posted by yohimbe

That's a lot of sets.

How often are you training?

Bump admin-were the wheels?

I train 4 days a week on average and in the order I set up above i.e. chest, back, legs, shoulders, arms. I'll take rest days when I need them and as many as needed. Some weeks I'll rest 3 days in a row, sometimes less. It just depends on how the body feels.

[powerman]

Originally Posted by breakthrough

I just clicked on the link and it didn't work....I copied and pasted it right from the link that works on Supy's thread so you may have to go there to see it.

it still works on the joke thred....lol

[powerman]

Originally Posted by crazedhate

IMO you are def on the edge of over-training. i would stick to 16 or less total sets per muscle group, hit em' once every 5-7 days, reps 8-12, abs are fine (its all in what your body is use to, i do mine at least 5 days a week), your exercises are all good ones- maybe try to mix up the order, take you some shorter rests between sets, superset different exercises, and LEGS, LEGS, LEGS, start with extensions to warm up knees and pre-exhaust quads, squats, leg press, lunges, stiff leg deads, lying leg curls; all good stuff.
keep the muscle guessing...

and P.S. you are certainly a wise ass

Id have to agree with crazed hate. That is just way to much for my old ass
28 sets for shoulders i do a little more than half of this
28 sets for back i think i do 15 tops

you do several of nearly identical exercises that should be eliminated
for instance
incline bench and incline dumbell basically same thing you only need one of theese
military press
seated dumbell same situation IMO
you get my drift here

[WetWorks]

[QUOTE=cookiedough;68118]I'm revamping my entire workout routine and would like to get some insights from the guys. It's also an opportunity for you all to cause me some pain in the gym Ideally, I'd like to make muscle soreness a regular affliction.

Goals: increase strength, stamina, maintain weight, stave off fat gains.
Injuries: 3rd degree shoulder separation (old injury, did not have surgery) Movements avoided to prevent re-injury: decline bench, dips, front shoulder raises.

Current Schedule:

3 sets of 8 - 10 reps per exercise

Chest:
Flat bench ( reps 20, 15, 10, 8, 6, 4 )
Incline bench
Incline dumbbell presses
flat dumbbell flyes
dips

Back use wrist wraps
Deadlifts ( reps 20, 15, 10, 8, 6, 4 )
Dorian Rows
Heavy Dumbbell rows
Hammer Strength rows
wide grip pull downs
narrow grip pull downs


Legs

Squats ( reps 20, 15, 10, 8, 6, 4 )
leg press
Lunges w/ Dumbbells
Leg extensions( 20 reps )
Leg curls " "
Calf raises, seated " "
Calf raises standing w/machine " "


Shoulders

Military machine press
Dumbbell seated press
front raises
Side raises
Upright rows barbell
Posterior delt, pec deck

Arms
Tricep skull crushers
Tricep Pushdowns
Tricep extensions dumbbell over head
Bicep Curls Straight Bar
Bicep Curls Dumbell-same time
Bicep Curls Dumbell-hammer
Forearm curls bench
Reverse Forearm curls standing easy bar

Abs: 3-4 days per week, mostly gravity only. Some light machine work w/50 reps minimum.

I changed your workout to the way I would do it. I think you was over training with all those exercises. my .02

[shotgun]

bump rep, also how about some barbell bent over row's for back, wide and narrow grip switch off on your pulldowns and pull ups and throw some rows in there. also are you super setting and drop setting ? super sets get me sore as hell best of luck with new routine

[Replicator]

Originally Posted by breakthrough

I just clicked on the link and it didn't work....I copied and pasted it right from the link that works on Supy's thread so you may have to go there to see it.

Links only work when you copy from the source
REP

[powerman]

Originally Posted by shotgun

bump rep, also how about some barbell bent over row's for back, wide and narrow grip switch off on your pulldowns and pull ups and throw some rows in there. also are you super setting and drop setting ? super sets get me sore as hell best of luck with new routine

I love drop sets , supersets , trisets = unreal pumps

[cookiedough]

REp, you're the one who catches me not reading the whole thread. This time you did it No dips or front raises for me b/c of the shoulder injury. So I guess you are human and not all wolf HA

[powerman]

I like what Wetworks laid out for ya CD

[mike0286]

Originally Posted by supy1962

I like what Wetworks laid out for ya CD

Same here....I will prolly steal it for a change in pace in my own training

[Modee]

When I am training to get sore i put enough weight on to where i can only do between 5-8 reps before failure. If i do more than 8 reps of an exercise before failure, i add more weight. I would do the 10 to 15 reps if i were maintainig muscle per say. Intensity i believe is key to breaking down muscle. Heavy weight will bring on the intensity. I bump everyone on the amount of sets u have there. I am usually in the 10 set range per muscle group but i go heavy as possible typically unless i am doing a body part that i am nursing at the time. Its all good. Different strokes for different folks!

[powerman]

Originally Posted by Modee

When I am training to get sore i put enough weight on to where i can only do between 5-8 reps before failure. If i do more than 8 reps of an exercise before failure, i add more weight. I would do the 10 to 15 reps if i were maintainig muscle per say. Intensity i believe is key to breaking down muscle. Heavy weight will bring on the intensity. I bump everyone on the amount of sets u have there. I am usually in the 10 set range per muscle group but i go heavy as possible typically unless i am doing a body part that i am nursing at the time. Its all good. Different strokes for different folks!

Agree totally it seems the stronger i get the less volume i need

[cookiedough]

Originally Posted by supy1962

I like what Wetworks laid out for ya CD

WW... WiseWorks. He's like a bb sage

[cookiedough]

Originally Posted by Modee

When I am training to get sore i put enough weight on to where i can only do between 5-8 reps before failure. If i do more than 8 reps of an exercise before failure, i add more weight. I would do the 10 to 15 reps if i were maintainig muscle per say. Intensity i believe is key to breaking down muscle. Heavy weight will bring on the intensity. I bump everyone on the amount of sets u have there. I am usually in the 10 set range per muscle group but i go heavy as possible typically unless i am doing a body part that i am nursing at the time. Its all good. Different strokes for different folks!

This sounds like it could do me some good too. Thanks Kool Modee

[cookiedough]

WW, I got some wrist wraps today from a buddy, per your suggestion. I'd get Breakthrough's hooks, but I'm a lil broke right now. Next year I'll get some.

[yohimbe]

Bump everyone on the sets-10-15 per muscle I think is a good range.

[WetWorks]

Originally Posted by cookiedough

WW... WiseWorks. He's like a bb sage