My current workout

[trex74]

Thought I'd include what weight I'm currently using.

Thurs- Back and Bis

Back:
seated rows 3x10:
warm up 60 lbs
work sets 80 lbs

lat pulldowns 3x10
warm up: 50 lbs
work sets: 60 lbs
I'm going not as heavy as i think I should and just really squeezing the lats hard and keeping good form. My shoulders try to take over when I go heavier i've noticed.

Bis:
concentration curls 3x10: only 10 lbs but squeezing hard and will move up soon I think
DB curls 3 x 10: 15 lbs
I stopped the preacher curls as my left wrist started to hurt a lot, and I noticed it was always after this day once I stopped the pain went away after a few days
I am really slowing down the curls so as to thoroughly work the muscles. I also am going lighter because i noticed that with 15 and 20 lb DBs I was swinging them a bit, and using my shoulders, so I am sacrificing my ego for the sake of better form.


Fri: cardio or off

Saturday- Legs/Abs/light cooldown cardio (walking)

Legs:
squats-
warmup with bar: 12
pyramiding worksets
12@ 55
8@ 65
5@ 70
3@ 80

leg extensions 4x10-12
warmup: 70 lbs
1-80 lbs
2-90 lbs
3-100 lbs
4-100 lbs

lying leg curls 4x 10
warmup:
30 lbs
worksets 40 lbs
hyperextensions 4x10-
warmup: no weight
worksets: with 10 lbs weight

seated calf raises 3 x 12-15
using only 50 lbs as my calves are kinda naturally huge from years of riding

I added in about 30 walking lunges holding 15 lb weights. My glutes thank me

Sunday- Chest / Shoulders / Tris
and cardio

Chest:
db bench press 3-4 x 10-12 @ 20 lbs
going to move to 25 next week for the last set Ithink

pec deck 3x 10:
I think its at 40 lbs usually due to my shoulders not really liking this movement

Shoulders:
lateral raise 4x10 12.5 lbs
Shoulder press 4x10-12
15 lbs then 20 lbs last set
shrugs 3 x10
35 lbs

Tris:
Skullcrushers 4x 12-15
18 lb bar
rope pushdown 4 x 10-12
usually at 20 or 25

 

[hesnobradpitt]

Form over ego nice .
Great work .

Brad.

 

[Haematological]

I would also suggest varying exercises from week to week to develop a well-rounded physique, and activate different stabilizer muscles, etc. I would suggest doing barbell bench press one week just to switch things up. You might want to try dumbbell flyes occasionally to swap in for the pec dec. Same concept applies to working your back. You might want to try one-arm dumbbell rows instead of barbell rows to develop symmetrically. Another idea is varying your grip on the lat pulldown from close-grip to wide-grip, or trying pull-ups (or assisted ones if you can't do one on your own yet). You might want to consider dropping the front raise shoulder work, as you seem to have been working the front delts a great deal with your benching. Just some thoughts...

 

[trex74]

I would also suggest varying exercises from week to week to develop a well-rounded physique, and activate different stabilizer muscles, etc. I would suggest doing barbell bench press one week just to switch things up. You might want to try dumbbell flyes occasionally to swap in for the pec dec. Same concept applies to working your back. You might want to try one-arm dumbbell rows instead of barbell rows to develop symmetrically. Another idea is varying your grip on the lat pulldown from close-grip to wide-grip, or trying pull-ups (or assisted ones if you can't do one on your own yet). You might want to consider dropping the front raise shoulder work, as you seem to have been working the front delts a great deal with your benching. Just some thoughts...

We're on the same wavelength I think, this morning I just got the urge to switch things up a bit, and added the db flys in.. Also switched the skullcrushers for lying db tri extensions, and i could really notice a difference, i was getting too used to the same old i think. my arms were shaking almost immediately, which made me laugh a bit.
i will absolutely try varying my grip on the pulldown...
i have tried the pull ups from time to time, and uh, i'm not quite there yet, but i'll keep trying LOL
Thanks!!

 

[Haematological]

Regarding chest, you are probably using improper bench technique. Almost everyone does though, so you're in good company. The "groove" is actually much lower than most people think. The bar should touch you right at the very bottom of your ribcage, well below the breasts. The movement will initially feel very awkward, but for a very good reason. The brain tells us to move weights in such a way as to expend as little energy as possible, so we try to move stuff in a form that allows as many different muscle groups as possible to help us. Pressing the bar up near your shoulders involves the delts way too much. It puts undue pressure on the rotators (a BAD, BAD thing), works the upper region of the pecs a lot more, and works the front delts a lot more.

I'm not too sure about this. The very bottom of your ribcage would be closer to your bellybutton than to your chest. I'm just curious if you can point me to any videos that illustrate this? Maybe I'm just not understanding correctly.

 

[trex74]

I'm not too sure about this. The very bottom of your ribcage would be closer to your bellybutton than to your chest. I'm just curious if you can point me to any videos that illustrate this? Maybe I'm just not understanding correctly.

I took it to mean the bottom of the sternum in the middle, if it were the bottom of my rib cage on the side it is only indeed a couple of inches from my bellybutton ( and only 4 inches from my hips)- and I have a very long torso- from chin to gusset is 30 inches.