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Is my workout worthless (sometimes it feels as though it is) - Page 3

post #31 of 37
6/18/07 at 8:10pm
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Quote:
Originally Posted by Coulomb View Post
I personally rarely ever focus on cardio. I just do reps faster with less rest or circuit training to get my heart rate up. I can't stand being on the treadmill and I hate running.

I'm 5'10, 150 sitting at 10% +/- .5% BF. I just lift weights 4-6 days a week. My main days are monday (chest), tuesday (back), wednesday (legs), thursday (shoulders). Fridays and saturdays are just fun days where I'll do whatever I feel like.

How many exercises do you do for each muscle group on your main days? Your program sounds a lot like mine (though I've merged leg and shoulder day), and it sounds like you've gotten the desired results.
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post #32 of 37
6/18/07 at 10:03pm
Quote:
Originally Posted by DGP View Post
How many exercises do you do for each muscle group on your main days? Your program sounds a lot like mine (though I've merged leg and shoulder day), and it sounds like you've gotten the desired results.

i pretty much do 6 exercises per muscle group. each exercise is anywhere from 6-10 reps with about 4 sets. i hardly have a set number i just try to keep it above 6 reps ideally and at least 3 sets.

i think this is a lot, and i know folks like drizzt would probably say i'm over training but it works for me so....
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post #33 of 37
6/19/07 at 1:54am
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Quote:
Originally Posted by Coulomb View Post
i pretty much do 6 exercises per muscle group. each exercise is anywhere from 6-10 reps with about 4 sets. i hardly have a set number i just try to keep it above 6 reps ideally and at least 3 sets.

i think this is a lot, and i know folks like drizzt would probably say i'm over training but it works for me so....

Maybe that's something to try, adding exercises. I have a similar routine, but do between two and four per muscle group.
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post #34 of 37
6/19/07 at 2:55am
Quote:
Originally Posted by DGP View Post
Maybe that's something to try, adding exercises. I have a similar routine, but do between two and four per muscle group.

one of the main reasons why my workout is not as structured is a result of my gym being extremely crowded. i'm not going to wait 15 minutes before a barbell bench opens up, so i'll just do dumbells or the incline or the decline. therefore, my order and exact routine will vary from week to week. i just keep in mind to do the major compound exercises.
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post #35 of 37
6/19/07 at 3:11am
Quote:
Originally Posted by Coulomb View Post
one of the main reasons why my workout is not as structured is a result of my gym being extremely crowded. i'm not going to wait 15 minutes before a barbell bench opens up, so i'll just do dumbells or the incline or the decline. therefore, my order and exact routine will vary from week to week. i just keep in mind to do the major compound exercises.

Are you doing a lot of weight? I find anything more than about 180 reps total per session at lifts equivalent to 1 x my BW is overtraining (generalizing a lot). Lately I've been doing 3 sets of 10 reps of 5 different exercises for about 150 total sets. During HST, at the low weight high rep period, I might do 2 x 10 x 12 = 240 reps but at probably 40% less weight.
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post #36 of 37
6/19/07 at 4:56am
Quote:
Originally Posted by drizzt3117 View Post
Are you doing a lot of weight? I find anything more than about 180 reps total per session at lifts equivalent to 1 x my BW is overtraining (generalizing a lot). Lately I've been doing 3 sets of 10 reps of 5 different exercises for about 150 total sets. During HST, at the low weight high rep period, I might do 2 x 10 x 12 = 240 reps but at probably 40% less weight.

here's an example, this is what i did today:

flat bench (barbell)
135x10
135x10
185x10
225x7
245x4
185x6

incline dumbell
130x10
130x10
150x8
150x6

incline barbell
135x10
135x10
135x10

decline (hammer machine)
225x10
225x10
225x10

60 pushups (3 sets of 20)

then i did some seated flies on the machine and some tricep pulldowns and finally some situps.
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post #37 of 37
6/19/07 at 4:59am
Quote:
Originally Posted by Coulomb View Post
here's an example, this is what i did today:

flat bench (barbell)
135x10
135x10
185x10
225x7
245x4
185x6

incline dumbell
130x10
130x10
150x8
150x6

incline barbell
135x10
135x10
135x10

decline (hammer machine)
225x10
225x10
225x10

60 pushups (3 sets of 20)

then i did some seated flies on the machine and some tricep pulldowns and finally some situps.

Interesting workout. I think you're getting some cardio from your lower weight sets and body weight which is a nice benefit as well.
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