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#420639 - 07/07/09 02:21 AM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
Hey guys, it's been a while! I'm practically using the same routine:

Day 1:
-Dumbbell Bench Press (60's)
-Seated Cable Rows (150lbs)
-Dumbbell Military Press (45's)
-Cable Pushdowns (120lbs)

Day 2:
-Back Squats (215lbs)
-Romanian Deadlifts (195lbs)
-Shrugs (230lbs + machine weight?)
-Alternating Dumbbell Curls (40's)

Note: All exercises 4 sets of 6-8. Numbers in parenthesis is the weight I use in either the last or 3rd set (as I sometimes bring the weight back down to reach target reps).

With that being said, I have been vastly gaining strength in the past month. I had seen hardly any progress in the past few months before this (probably due to inconsistancy and a poor diet/sleep schedule), and now I've been increasing in either weight or reps EVERY lifting session. However, I would like opinions on a new routine for when I plateau, as I have been using slight variations of the same routine for about a year now.

P.S. Age:19 Height:6'2" Bodyweight:163lbs


Edited by THEGENERAL (07/07/09 02:51 AM)
_________________________
It's not because I can, but because you couldn't if you tried.


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#420948 - 07/20/09 03:33 AM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
Originally Posted By: THEGENERAL
Hey guys, it's been a while! I'm practically using the same routine

However, I would like opinions on a new routine for when I plateau, as I have been using slight variations of the same routine for about a year now.


Bump. Would this be a good routine, or is it too similar to my last one?

Day 1: Push
-Squats
-Bench Press
-Military Press
-Tricep Extensions

Day 2: Pull
-One Armed Dumbbell Snatches
-Rows
-Shrugs
-Curls

Suggestions? Opinions? LOOK AT PREVIOUS POST PLEASE =P
_________________________
It's not because I can, but because you couldn't if you tried.


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#421084 - 07/27/09 01:39 AM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
suggestions??
_________________________
It's not because I can, but because you couldn't if you tried.


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#421087 - 07/27/09 05:03 AM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
Originally Posted By: THEGENERAL
Bump. Would this be a good routine, or is it too similar to my last one?

Day 1: Push
-Squats
-Bench Press
-Military Press
-Tricep Extensions

Day 2: Pull
-One Armed Dumbbell Snatches
-Rows
-Shrugs
-Curls

Suggestions? Opinions? LOOK AT PREVIOUS POST PLEASE =P


There is nothing wrong with the above, but you could try grouping things differently for a change.

Rather than have a 'push day' and a 'pull day' , as you have for so long, you could mix function each workout, meaning that exercises you have come to with agonists already fatigued, now get a chance to have a full tank of gas. Also, lets have a 3rd day, where you work elements you are currently missing, whilst also hitting the arms in a functional way.

Day 1.
Squat
Bench
Shrug

Day 2.
Snatch
Military Press
Rows

Day 3.
High Cable woodchoppers
Alternate side dumbell deadlift
Close Grip Bench
Close, underhand grip pull ups (weighted if necessary)
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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#421096 - 07/27/09 03:00 PM Re: THEGENERAL'S New Training Log [Re: Cord]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
hmm...I really like this, but what exactly are alternate side dumbbell deadlifts? And how do you suggest I break up the week - Mon, Wed, Fri?

Is this the deadlift you are talking about? http://www.exrx.net/WeightExercises/ErectorSpinae/DBOneArmStraightLegDeadlift.html


Edited by THEGENERAL (07/27/09 03:02 PM)
_________________________
It's not because I can, but because you couldn't if you tried.


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#421099 - 07/27/09 04:04 PM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
Originally Posted By: THEGENERAL
hmm...I really like this, but what exactly are alternate side dumbbell deadlifts? And how do you suggest I break up the week - Mon, Wed, Fri?

Is this the deadlift you are talking about? http://www.exrx.net/WeightExercises/ErectorSpinae/DBOneArmStraightLegDeadlift.html


Mon , wed, Fri would be spot on. As for that eg. of the deadlift, no way!!

These are the babies : http://www.youtube.com/watch?v=uE41ZCdb-mI&feature=related

You dont have to swap arms each rep, you can do 8 per side, with a 20 second 'mini rest' within each set. Every week, switch which side you lead with, ie: Week 1 - Left x 8, then R x 8. Week 2 - Right x8 , then L x 8
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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#421109 - 07/28/09 12:58 AM Re: THEGENERAL'S New Training Log [Re: Cord]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
I gotcha, sounds great! Thanks for everything, Cord
_________________________
It's not because I can, but because you couldn't if you tried.


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#421111 - 07/28/09 03:40 AM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
You meant high-to-low woodchoppers I'm guessing? For obliques, right? And is this all in the correct order, because I would think that rows would be done before military press...unless you don't want me to be drained from rows before doing military press, whereas the military press wouldn't affect my performance on rows too much.
_________________________
It's not because I can, but because you couldn't if you tried.


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#421116 - 07/28/09 07:02 AM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
Originally Posted By: THEGENERAL
You meant high-to-low woodchoppers I'm guessing? For obliques, right?


Yes and no. Yes the woodchoppers are high to low, no, they are not for the obliques- they involve the whole body, you are getting work through your entire core, your whole back, your hips, the works. Thinking of muscles in isolation makes you body weak. To paraphrase the bard 'no muscle is an island'. Learning and understanding how the anatomy works together, and maximising that concept in your training is how you get strong.

Quote:
And is this all in the correct order, because I would think that rows would be done before military press...unless you don't want me to be drained from rows before doing military press, whereas the military press wouldn't affect my performance on rows too much.


Why would overhead press fatigue your performance in a seated row? Biomechanicaly different actions, so it shouldnt make any difference.
The reason it is in the order listed, is because the dumbell snatch fatigues your grip, and your back muscles, whilst it merely mobilises your shoulders. This means that you go into the military press with activated, but primed delts, and by the end of those, your back and grip have recovered enough to do justice to the rows.
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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#421133 - 07/29/09 01:04 AM Re: THEGENERAL'S New Training Log [Re: Cord]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
Thanks for clearing everything up. BTW, I asked if the reason military press was before rows was because you wouldn't want me to be fatigued for military press if I did rows beforehand. Don't worry though, I now see your exact reasoning.


Edited by THEGENERAL (07/29/09 01:05 AM)
_________________________
It's not because I can, but because you couldn't if you tried.


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