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nathanlowe 01-30-2008 12:08 PM

Current workout + improvements...
Been doing this about 1 month. Some splits have been done 4 times and others 3. If i post down the workout and the improvements, would you look over it to see if the improvements are big enough to carry on with the workout?
Chest and Tris
Bench - Over 4 sessions i still manage 25kg 3 x 10
Incline dumbbell press - from 12.5kg DB 3 x 10 to 15 kg 3 x 10
Incline Flys - from 9kg DB 3 x 10 to 10kg DB 3 x 10
Skull Crushers - 15kg BB 3 x 10 still
Rope Pushdowns - from 30kg 3 x 10 to 2 x 10 30kg and 1 x 10 37kg

Back n Bis
Lat pulldowns - from 35kg 3 x 10 to 45kg 3 x 10
DB rows - from 12.5kg DB 3 x 10 to 12.5kg x 2 and then 12.5 x 1
Seated Row Pulley - 35kg 3 x 10 to 35kg 2 x 10 and then 42 1 x 10
Underhand Pullups - from 10, 10 7 reps to 10, 10, 10
Alternate DB curls - 9kg 10 reps, 7 reps, 7 reps to 9kg 3 x 10

Legs n shoulders
Squats - from 30kg 3 x 10 to 35 kg 3 x 10
Deadlift - from 35kg 3 x 10 to 27.5kg 3 x 10
Calf raises - from 112 kg 3 x 10 to 120 kg 3 x 10
BB shoulder press - from 20 kg 3 x 10 to 20kg 2 x 10 and 25 kg 1 x 10
Dumbbell Side Laterals - 5 kg DBS 3 x 10
Upright Row with BB - from 15kg 3 x 10 to 20kg 3 x 10
Shrugs - from 25 kg DB 3 x 10 to 27.5kg DB 3 x 10

Is this anything you could critique me on ?
Im doing all my sets on 3 x 10
Is this wrong looking for strength ?
I train monday, tuesday, thursday in the order of those workouts.

Pitysister 01-30-2008 02:49 PM

i would lower the reps and up the weight...

no need for shrugs since you're deadlifting...

personally i would drop down to 3 days a week...doing full body...and stick with: bench, deadlift, squats, military press, rows, pullups and abs.

OTIS 01-30-2008 04:59 PM

You should swap it around so you work your back with chest and biceps with triceps because they are similar in location on the body and opposite functions. If you do a really hard tricep workout, and then do biceps the next day, i have experienced that it still interferes with the motions, even if you dont work the triceps because when you curl up its biceps, when you lower the weight its the triceps. You can feel your triceps contract as you lower arms and the soreness may cause issues. Keep the legs and shoulders though.
For power, you can take heavy days, where you exercise with a weight that allows only 4-8 good reps before you start cheating. Just do sets of these rep ranges with your exercises and you will devlop power and strength. Different rep ranges are for different aspects of the muscle. Low reps means power, med range reps like you are doing now is mostly for growth and mass gain, usually
20-25+ reps means endurance, and not much muscle or strength gains.

Ross86 01-30-2008 07:20 PM

I completely disagree. I think tris and chest go well together. So do bis and back. The only change you might want to consider would be to add shoulders to your chest day. The two most utilized muscles in bench press are the front delts and triceps. They are used lots in most compound shoulder exercises also.

Pity summed it up pretty well though. I toss my 10 cents in with him.

nathanlowe 01-31-2008 12:38 PM

What do you suggest i do on each of my days then ?
monday -
tuesday -
thursday -

Pitysister 01-31-2008 03:09 PM

take a look in the personal journal section of the forum...look for a starting strength journal...should give you a good idea of what to look for...once you get started you may change some things...nothing is set in stone :)

is there any way you can get it on monday/wed/fri? it's good to have a day in between workouts for recovery when doing full body...

mine looks like this:

monday - week 1

squat 3 x 5
bench 3 x 5
barbell row 3 x 5
dips - 3 weighted sets
ab work


deadlift single set of five
light squat 2 x 5
military press 3 x 5
weighted pullups 3 sets
1-2 sets bicep curls...light weight
ab work

friday is a repeat of monday

monday - week 2

squat 3 x 5
military press 3 x 5
pullups 3 weighted sets
1-2 sets bicep curls...light weight
ab work


deadlift set of 5
light squat 2 x 5
bench 3 x 5
barbell row 3 x 5
weighted dips 3 sets
ab work

friday...repeat monday.

nathanlowe 02-03-2008 06:52 AM

If i cant commit to a day on, day off. With rugby training and gcse revision etc.

Would nothing work with doing bench, deads, squats 3 times a week ?>

Something like - monday
BENCH, Incline DB bench, Flys, Dips, Skull crushers, SQUATS

Tuesday - DEADS, BB Row, Seated Pully Row, Pullups, BB curls

Thursday - DEADS, BENCH ,SQUAT, Millitary Press, Shrugs

That would be concentrating on alot more compounds.

Maybe have monday and tuesday as Compounds with little isolation and on thursay something similar ?

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