Your Gym Program...

[Piggymon]

Yay gym stuffs!

Here's my routine :

Monday - Weights Split 1.
Tuesday - 2 mile jog
Wed - Body Pump
Thurs - 2 mile jog
Friday - Weights Split 2
Sat & Sun - F All !

Here's the weights splits :





Not started the jogging yet, hopefully gonna do that next week

[Will]

Back

Wide Grip Pullups

3 Sets x 10 (or until failure)

Bent Over Rows

Set 1 - 50K 10 reps
Set 2 - 55k 10 reps
Set 3 - 60k 10 reps
Set 4 - 65k 10 reps

Hyper Extensions

Set 1 - 15K 10 reps
Set 2 - 15K 10 reps
Set 3 - 15k 8 reps
Set 4 - 15k 6 reps

Shoulders

Behind Neck Press

Set 1 - 30k 10 reps
Set 2 - 35k 10 reps
Set 3 - 40k 8 reps
Set 4 - 45k 4 reps


Shrugs

Set 1 - 100K 10 reps
Set 2 - 110K 10 reps
Set 3 - 120K 7 reps
Set 4 - 135K 4 reps

Dumbbell Bent Over Rear Delt Raise

Set 1 - 16k 10 reps
Set 2 - 19k 8 reps
Set 3 - 22.5k 5 reps

Side Dumbbell Lateral raises

Set 1 - 10k 10 reps
Set 2 - 12k 8 reps
Set 3 - 12k 5 reps
Set 4 - 13k 3 reps

Cleans

Set 1 - 60k 8 reps
Set 2 - 70k 8 reps
Set 3 - 80k 5 reps
Set 4 - 90k 3 reps


Chest

Incline Bench Press

Set 1 - 70k 10 reps
Set 2 - 75k 10 reps
Set 3 - 80k 10 reps
Set 4 - 90k 8 reps

Decline Bench Press

Set 1 - 70k 10 reps
Set 2 - 75k 10 reps
Set 3 - 90k 7 reps
Set 4 - 92.5k 4 reps

Bent-Arm Dumbbell Pullover

Set 1 - 30k 10 reps
Set 2 - 35k 10 reps
Set 3 - 40k 6 reps

Dumbbell Flyes

Set 1 - 27.5k 5 reps
Set 2 - 30k 5 reps
Set 3 - 32.5k 5 reps


Triceps


Skull Crusher

Set 1 - 25k 10 reps
Set 2 - 27.5k 10 reps
Set 3 - 30.5k 7 reps
Set 4 - 37.5k 4 reps

Tricep extensions

Set 1 - 20k 8 reps
Set 2 - 22.5k 8 reps
Set 3 - 25k 6 reps
Set 4 - 30k 3 reps

Legs

Squats

Set 1 - 100K 10 reps
Set 2 - 110k 10 reps
Set 3 - 130k 8 reps
Set 4 - 140k 2 reps

Calf Raises - Smith Machine

Set 1 - 160K 15 reps
Set 2 - 165K 15 reps
Set 3 - 165K 15 reps
Set 4 - 165K 15 reps


Shoulders

Shrugs

Set 1 - 100k 10 reps
Set 2 - 110k 8 reps
Set 3 - 115k 6 reps
Set 4 - 120k 5 reps

Dumbbell Bent Over Rear Delt Raise

Set 1 - 19k 15 reps
Set 2 - 19k 15 reps
Set 3 - 22.5k 15 reps
Set 4 - 22.5k 15 reps

Military Press

Set 1 - 40k 10 reps
Set 2 - 45k 10 reps
Set 3 - 50k 8 reps
Set 4 - 60k 6 reps

Biceps


Preacher Curl

Set 1 - 27.5k 10 reps
Set 2 - 30k 8 reps
Set 3 - 32.5k 6 reps
Set 4 - 35k 5 reps

Dumbbell Reverse Forearm curl

Set 1 - 22.5k 10 reps
Set 2 - 25k 8 reps
Set 3 - 27.5k 5 reps
Set 4 - 30k 2 reps

Concentration Curl

Set 1 - 20k 8 reps
Set 2 - 20k 6 reps
Set 3 - 20k 5 reps

Barbell Forearm Curl

Set 1 - 40k 15 reps
Set 2 - 40k 15 reps
Set 3 - 40k 15 reps



This was basically my programme over the last couple of weeks. I mix it up a little over 3 to 4 visits to the gym a week. I sometimes axe some of the exercises in option for things like dips and own body weight exercises. I've missed out a few exercises such as inclined flyes and other shoulder work outs. This just gives a rough idea - that was last weeks. I tend to mix it up so that my body doesn't get used to the same exercises over and over.

I also superset a lot. For example if I'm doing a bench press, I'll follow it up by some barbell flyes. Or if I'm doing biceps, I'll follow it by some pull ups. I mix and match a lot. I also do "negatives" when I'm in the mood. I've missed out pull downs because it only goes up to 100k and it doesn't offer enough resistance to me anymore. I do do dips though.

Then at least 2x a week I play about 2hrs of basketball. And at least 1x a week I play 1hr of squash.

I will do about 30 mins of rowing/running/cycling every day though.

I'm hoping to start benching 100kg at higher reps. My record is 120kg but only a couple of reps. I'm slowly building up.

[Roberta]

Ah Mr Hoff, I see you also do pyramid training. I'm a big fan of that.

[Piggymon]

And me me me !! I is an Egyptian !!

[Roberta]

Originally Posted by Piggymon

And me me me !! I is an Egyptian !!

Walk like one baby!

[Tak]

Originally Posted by Roberta

Walk like one baby!

[Piggymon]

I'm off to bathe in some milk *flicks hair*

[Will]

Yep pyramids are great. I sometimes do them the other way round - this is just a snap shot. I vary my workouts a lot.

Glad you approve! I feel better now!

[Admiral Huddy]

Will, how do you split that program up.. Also, I see you do shoulder press behind the neck-- ouchh--. You do know this is not a recommended exercise.. One slight move on the neck whilst performming the excercise and you'll neck will be torn <speaks from experience> also, it the movement can tear the rotator cuff because the movement is unnatural.. Not very pleasant so be carefull

[Will]

Originally Posted by Admiral Huddy

Will, how do you split that program up.. Also, I see you do shoulder press behind the neck-- ouchh--. You do know this is not a recommended exercise.. One slight move on the neck whilst performming the excercise and you'll neck will be torn <speaks from experience> also, it the movement can tear the rotator cuff because the movement is unnatural.. Not very pleasant so be carefull

Good point huddy, I get a spotter to help me, lock my back into a strong position. Yes I'm aware it's a bit dodgy. I tend to do front of neck ones more, but I like to isolate different muscle groups. If I'm honest I usually stick to dumbells for shoulder pressing, but the dumbells don't go up beyond 40k at the moment, whereas I can get a nice rigid bar with 60kg. However You're right you have to be careful.

As for splitting my program up - well I like to give myself some recovery time. Bear in mind this is over 3 to 4 times a week. And I vary from big weights to lower weights at higher reps. This is just a snap shot of the last couple of weeks.

I tend to do push'/pull exercises in opposition to counter act and balance my work outs. For example if I do chest one day, I'll do back the next, biceps one day, triceps the next, legs are their own entity really. Normally I tend to do, Chest and arms. Shoulders and legs. Back and arms, chest and legs, shoulders. etc... it's on a rotating "rota" so to speak. I like to give some bigger recovery times on days where I have a "heavy" day. My routine isn't rigid, and I always vary the type of exercise so that my body doesn't get used to the same one. i.e. bent over rows, sat rows, vertical lifts etc... tricep pull downs, dips, tricep extensions etc... Varying incline angle, changing grip and all that jazz.

Is there anything specific you wanted to know Paul? Any further comments? I'm interested as you and I are roughly on the same level I guess as far as gym is concerned so I'd be interested to hear what you have to say.