Putting Together Strength Routines

[Daisy_Girl]

LOL it was first kick at the cat damnit! Let me go back to the drawing board and put something together from your (Daisy's) and QTs posts and we'll see if I do a better job this time, hahaha.

LOL @ "kick at the cat" That is funny.

No worries - not trying to bring you down or be a biatch. I think you are doing the right thing - seeking input and trying to come up with a good routine.

 

[highoctane]

Ok, so revised. Pretty much the exact same thing the two of you said to me. I want to start this today, so tonight will consist of Chest/Shoulders/Triceps and a Body Combat class.

Monday - Chest/Shoulders/Triceps
Wednesday - Back/Biceps
Friday - Legs

Chest
Pushups
DB Incline Press
Flys
BB Chest Press

Shoulders
DB OH Press
Upright Row
Lateral Raise

Triceps
Dips
Skullcrushers

Back
Lat Pulldown
Pullups
Rows
Deadlifts

Biceps
BB Curl
Concentration Curl

Legs
Deadlifts
Lunges
Squats
Calf Raises


Now to add to this, I'm toying with the idea of trying to fit in a 30 minute run every morning at the gym, and filling in the other days with either plain cardio, or a class (IE. Tuesday, Thursday, Saturday and Sunday).

So my next question is, since I seem to have learned how to "dumb down" my concept of strength training...what is the best cardio cycle to put into the mix here? At this point I'm pretty much up for trying anything. I think I'll keep Saturday as my day of rest/cheat meal day...which like I have said in previous posts is a whole new concept to me...but none the less.

Whatever I commit to in this thread I'll keep for exactly 1 month to guage my response to it. Which means March 19th, 2007 would be the end date of the 1 month run. Setting a time line like this will help me with perspective. I keep thinking "November" and it gets completely overwhelming. I'd like to get my BF% done tonight, and measure...as well as take progress pics so that 4 weeks later when I do my next set I can see where I land. I almost feel like not weighing myself until that time too. I find that lately the scale does a pretty good job of screwing with me mentally.

Anyways...once again, thoughts/comments/input appreciated.

 

[superqt4u2nv]

My thoughts on tonight:
Warm up with push ups
BB Bench Press
Flys
Dips
Skullcrushers
DB OH Press
Lateral Raise

Just a note I haven't done any Shoulder Press at ALLl in the past month only side laterals and my shoulders have grown. I tried like crazy last year to get my shoulders to grow did tons and tons of diffrent splits for them the grew a little but not near much as they have in the past month.

 

[treilin]

Ok, so revised. Pretty much the exact same thing the two of you said to me. I want to start this today, so tonight will consist of Chest/Shoulders/Triceps and a Body Combat class.

Monday - Chest/Shoulders/Triceps
Wednesday - Back/Biceps
Friday - Legs

Chest
Pushups
DB Incline Press
Flys
BB Chest Press

Shoulders
DB OH Press
Upright Row
Lateral Raise

Triceps
Dips
Skullcrushers

Back
Lat Pulldown
Pullups
Rows
Deadlifts

Biceps
BB Curl
Concentration Curl

Legs
Deadlifts
Lunges
Squats
Calf Raises


Now to add to this, I'm toying with the idea of trying to fit in a 30 minute run every morning at the gym, and filling in the other days with either plain cardio, or a class (IE. Tuesday, Thursday, Saturday and Sunday).

So my next question is, since I seem to have learned how to "dumb down" my concept of strength training...what is the best cardio cycle to put into the mix here? At this point I'm pretty much up for trying anything. I think I'll keep Saturday as my day of rest/cheat meal day...which like I have said in previous posts is a whole new concept to me...but none the less.

Whatever I commit to in this thread I'll keep for exactly 1 month to guage my response to it. Which means March 19th, 2007 would be the end date of the 1 month run. Setting a time line like this will help me with perspective. I keep thinking "November" and it gets completely overwhelming. I'd like to get my BF% done tonight, and measure...as well as take progress pics so that 4 weeks later when I do my next set I can see where I land. I almost feel like not weighing myself until that time too. I find that lately the scale does a pretty good job of screwing with me mentally.

Anyways...once again, thoughts/comments/input appreciated.

My added thoughts...

I don't see any post shoulder work. You may want to add in reverse pec dec, or bent over DB flys.

If you are going to do deadlifts for both back and legs.... I think it's kind of redundant. If you do decide to do it I would make sure there is plenty of days between the 2 work-outs. From wed to friday your hams will still be fatigued more then likely.
Have you decided what kind of deadlift you want to do?
You could always do wide grip and close grip pull downs to hit the back differently. Rows you can do to waist or to chest level to also hit different aspects.

What kind of calf raises are you going to do? Standing and seated?!? If you do seated you will not be hitting your gastroc since the knee will not be straight. If you do standing then you will be hitting the soleus to a less degree. I would probably do both and I have seen substantial increase and definition in my calves from doing both.

On squats... I'm not sure of your background strength but I would probably place those up higher even before deadlifts just because you then can tackle them with all your energy, won't be fatigued, can concentrate on form more, and won't have to worry about falling over.

O.k. I know lots of questions but just like we talked about get it down, just do it, and then re-adjust.

Oh and more cardio is not necessarily better. Try 3 days of HIIT like laid out in the shadow plan... and adjust intensity each week.

 

[florencia]

WOW!!! I want to hit the gym after reading this!!! Good Luck!