1/26/2005 11:22am, #1
Be horribly, horribly mean to the little girlie.
Yet another of the 'critique my routine' thrad. I've been hitting the gym 3 days a week for the last 2-3 weeks. I wasn't previously in horrible shape or anything, though. Mostly starting lifting instead of BWE's to take it to the next level. My weight varies, I tend to take it a bit easier on Fridays, so I won't mention that. Don't keep particularly great track, other than a little mental sidenote to myself whether I'm going up or down. My schedule is:
Lift: Mon, Wed, Fri
Class: Tues, Thurs, Fri
Long run: Sun
Saturdays, I usually have a horse show in the morning, and am a pickup goalkeeper for a couple of rec league indoor soccer teams
Warmup: Run for about 10 minutes, some light stretching
2x18 DB Bench Press
3x12 Single Leg Squats, with one leg behind me on a bench
2x25 Weighted Incline Situps
2x18 Straight Leg Deadlifts
3x25 Forearm extensions
Then, my obligatory heavy stretching at the end. Old habits die hard.
Anybody see anything I'm missing? Also, my core work feels like it is lacking. At the least, I can never make my core muscles burn pleasantly like the rest of them, other than my back during deads. When I am doing situps, I feel it in my back more than anything, but they're not hard. Maybe I simply have poor form, I'm not sure.
1/26/2005 11:26am, #2
What are your goals here? You already know I don't suggest weights and class on the same day. :)
Also, what is your split, don't tell me you do that every day.
1/26/2005 11:36am, #3
You lack upper body pulling movement.
Flys are redundant.
Other than that...
1/26/2005 11:36am, #4
Yes, dear, I know, but it's unavoidable. At least they only overlap once a week, now. I hate going to the gym on weekends. I'm there to work out, not socialise, and especially not to be ogled by the old, fat perverts, and occasional hot-but-no-less-creepy guys. Just, no. I either go when it opens in the morning, or the last hour before it closes at night, when it's nearly deserted. Obviously, I'm not going to just ... only go two days a week. Even three doesn't feel like often enough, even though I'm always still sore from the last day.
My goals are for greater strength in general, as opposed to the fairly decent endurance that I already have. Essentially, to take my fitness level to the next level. That's so repetative. Also, generally evaulatate where I'm weakest and strongest. Obviously, I am going to have weak areas, but so far everything seems generally proportionate. Oh, and the forearm stuff is kind unrelated, it's for riding.
1/26/2005 11:37am, #5Originally Posted by keinhaar
1/26/2005 11:38am, #6
- Join Date
- Jun 2004
What kind of strength are you trying to build? Are you trying to move heavy objects or do better at a particular sport? Or are you looking for a more defined, cut build? Different goals mean different workouts.Is Wayne Brady gonna have to choke a bitch?
1/26/2005 11:42am, #7Originally Posted by TylerDurden
For the moment, I'm still doing judo, so being strong in a fashion that helps me with that is good. Definition is always nice, but not really my overall goal.
1/26/2005 11:44am, #8
Like Keinhaar said: "Flys are redundant." You can include them if you want to have another exercise that makes your chest grow. Just stick with benching if you want strength.
For strength - Lower total reps, increase weight. Attempt to increase weight you move slowly everytime you go.
Since your joints are mostly good, you can consider really working for strength.
I suggest a 5*5 working set setup, after you have warmed up properly with some light cardio and 'less weight more rep' sets.
Easy on the knee.
Check out bent-over barbell rows or single arm dumb bell rows.
Consider getting handgrippers, or bug your gym to get them.
1/26/2005 11:49am, #9
- Join Date
- Jun 2004
Strength in Judo is like wrestling, you want explosive power rather than powerlifter type strength. keinhaar is the pro here, but I will throw out my suggestions all the same. Forget the DB flys, on your DB bench lower the weight slowly, like a slow 3 count, then explode them up as fast as possible. You will need to use less weight to do this, but the focus is on speed.
Add dumb bell power cleans. Basically take a light weight to start, put one dumb bell on the floor between your feet. With one hand lift it to the shoulder as fast as possible. Use your hips and legs. Then drive it out over your head. It should look like an olympic style clean and jerk, but you are using a dumb bell instead of a barbell. This is good for explosive strength and core.
Do bent over dumb bell rows, use the same method as the DB bench. Slow down, explode back up. Do not use lifting straps, work your grip.
Instead of single leg squats work on squats on either an inflated balance disc, or a theraball of you are advanced enough.Is Wayne Brady gonna have to choke a bitch?
1/26/2005 11:50am, #10
Ok, may have lost some of this post, but here goes some more:
A couple sites I use for reference.
Also, now that you are training for strength, take longer breaks in between sets.
Never compromise form for more weight moved.