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post #1 of 9 Old 01-02-2014, 11:36 AM Thread Starter
bhoch
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My workout thread

I am on the "work out from home" plan as I have a pull up bar, dumbbells, and a treadmill at the house. Plan on adding a rack and oly bar/weights and more (heavier) DBs as I can afford throughout 2014.

My current routine is a 5 workouts over a 7 day rotation with 2 non weight days being a light cardio or a short duration HIIT cardio session.

Lifting goes in this order with Wednesday and Saturdays as off days
Lift Day
Push Day
Squat Day
Pull Day

Lift day:
Dead Lifts
Shrugs
RDLs
Bicep Curls
reverse lunges
calf raises

Push Day:
Flat DB press
Incline DB Press
flat DB flyes
skull crushers
tricep DB press
Abs

Squat day:
Squats
walking lunges
Step ups
jump squats
Calf Raises

Pull Day:
Pull ups
Military press
Bent over rows
reverse grip bent over rows
Hammer curls
Abs

Week example is
Sun - Lift day
Mon - Press day
Tue - squat day
Wed - cardio (plyo or interval or treadmill)
Thur - Press day
Fri - Lift day
Sat - cardio or off
Sun - contiue on with press day, Monday - Squat day, etc...

Basically the first exercise each day is 7 sets and the rests are 2 - 5 sets depending on the week (for instance 20 rep weeks are 2-3 sets each remaining exercise, 3-5 rep weeks its 5 sets on each reamining exercise)

From a strength standpoint, seems to be working pretty well. When I started, i had lots of DBs that I rarely used, now I am needing to get heavier DBs (only have to 80 Lbs currently) as I don't have enough weight to do 3-5 reps on some exercises now..

Anyway, I thouht I would start this and try to add/ update with how things are goign on it and when I change my routine (will need to do that soon (been on this one for 4 months now)

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post #2 of 9 Old 01-03-2014, 05:28 AM Thread Starter
bhoch
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Todays squat day went pretty well. Was nice listening to 'Bama /Sooners game replay on ESPN while doing legs this morning.

7 sets Squats
4 sets - Walking lunges
4 sets - step ups with DBs
6 sets Calf raises
4 sets - jump squats with DBs
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post #3 of 9 Old 01-09-2014, 10:13 AM
tyvanwie
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Sounds like a pretty solid plan. Curious though, why do you do military press on pull day? If it were me, I'd move it to the lift day since its a pretty compound move.

I don't even own a jeep anymore
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post #4 of 9 Old 01-09-2014, 02:03 PM Thread Starter
bhoch
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Thanks - tyvanwie.. I agree - it is a good compound movement. I have i on pull day and have shrugs on lift day. For me, I seems to work really well as the shoulders are really warmed up and ready to go after pull-ups or - pull-downs. I thought about moving it to lift day, and pulling shrugs in on pull day but for me it's too much work that on lift day with deads and SDLs and my shoulders suffer some what from a recovery standpoint.

some more update:

Sunday was pull day
Monday was lift day
Tuesday was press day
Thursday was Squat and
Friday is pull again..


week was good - Friday will feel good to get through another week of the plan..
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post #5 of 9 Old 01-10-2014, 10:51 PM
PolkaPower
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Remember always do 3x the pull than the push. Why is military press on a pull day?
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post #6 of 9 Old 01-11-2014, 04:28 AM
tyvanwie
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Quote:
Originally Posted by PolkaPower
Remember always do 3x the pull than the push. Why is military press on a pull day?
Huh? I've always read your row should be about the same as your bench.

I don't even own a jeep anymore
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post #7 of 9 Old 01-11-2014, 05:08 AM
PolkaPower
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Quote:
Originally Posted by tyvanwie View Post
Huh? I've always read your row should be about the same as your bench.
No way. The chest will just pull your shoulders forward and cause impingement around the rotor cuff area. The back/rear delts should take precedence over the chest. IMO. The back also enables you to push more weight as well.

I know this is a stupid yahoo page but it's all I have time to find now. T nation has a lot of trainer info on this too.

Give it some thought. http://voices.yahoo.com/training-bac...t-8817457.html

Here is a good T nation bit. I love the shoulder shocker. http://www.t-nation.com/free_online_...oulder_shocker
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post #8 of 9 Old 01-11-2014, 08:09 AM
tyvanwie
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Quote:
Originally Posted by PolkaPower

No way. The chest will just pull your shoulders forward and cause impingement around the rotor cuff area. The back/rear delts should take precedence over the chest. IMO. The back also enables you to push more weight as well.

I know this is a stupid yahoo page but it's all I have time to find now. T nation has a lot of trainer info on this too.

Give it some thought. http://voices.yahoo.com/training-bac...t-8817457.html

Here is a good T nation bit. I love the shoulder shocker. http://www.t-nation.com/free_online_...oulder_shocker
Good info, thanks. It does make more sense now that I think about it.

I don't even own a jeep anymore
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post #9 of 9 Old 01-11-2014, 08:22 AM
PolkaPower
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Yea as a kid all I did was chest and it messed my shoulders up. It took many years of doing rehab to get everything back the right way. Squats, dead lifts, and back are my favorite. You'll get huge all over making those muscles big. For chest I do pushups everyday and at the gym I do dumb bell pressing and dips. Once a week. Surprisingly it's been enough to stimulate decent growth.

T Nation has a lot of great info and a bunch of movements I had never seen before. I try to keep it varied. Cheers.

Here is another good article to help keep the shoulders pain free. Sorry for the thread hijack. I just found all this info to be very helpful in fixing and preventing imbalances.
http://www.t-nation.com/free_online_...e_finest_whine
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