Tweak or overhaul routine?

[jeepchick]

I started a 3 day routine about 3 months ago- and I just finished it today ha ha

Anyway, the routine has gone really well but I've adjusted to the 5:30 am time and am able to complete the routines with about 15 minutes to spare so I either would like to add a few more exercises or totally change it up. I manipulate the routine with either more weight or increasing the number of reps. I am still getting results I just want to utilize all my time in the gym.
Necessary info: goal- better definition and strength, prefer db to machines, old shoulder(left) injury,

Current routine:
Monday- seated row, set1: 50lbx15, set2: 55lbsx12, set3:60x10, set4:65lbx8
lat pull down- 4 sets: 55lb x10
pullover- 2 sets 25lbx8
bicep curl- set1:10lbx15, set2: 12lbsx12, set3&4: 15lbx10
hammer curl- set1: 15lbx12, set 2&3 20lbx10
Vertical knee raises 3 sets of 15

Wednesday- Incline chest press-set1: 25lbx15, set2: 30lbx12, set3: 35lbx10, set4: 40lbx8
flat bench chest press- 4 sets 35lbx10
chest flye-2 sets 25lbx8
tricep push down set1: 25lbx15, set2: 30lbx12, set3: 35lbsx10, set4: 40lbsx8
supersetted with
tricep kickbacks- set1: 10lbx12, set2: 12lbx10, set3: 15lbx8
skull crushers-3 sets of 15lbx12

Friday Leg day
leg press-set1: 175lbx15, set2: 185lbx12, set3: 190lbx10, set4: 200lbx8
or I alternate weeks with incline leg press
incline leg press set1: 270lbx15, set2: 320lbx12, set3: 360lbx10, set4: 380lbx8
ball squat: 4 sets of 15 with 15 lb db
supersetted with hanging knee raises 4 sets of 15
lunges 3 sets of 12. I alternate various lunges- bosu lunges, bench lunges(Russian?), walking etc
leg extension 3 sets: 105lbx8
leg curl 3 sets: 75lbx8
shoulder press set1: 8lbx15, set2:10lbx12, set3: 12lbx10, set4: 15lbx8
supersetted with
laterals 3 sets:12lbx8
crunches

I have about an hour to workout plus my 10-15 minute warm up on the TM. I am trying to add HIIT on Tuesday and Saturday. Thanks, JCK

 

[slat1]

I like to at least change my split every 3 months. Some of the exercizes are the same but I either perform them in different order or change them a little with supersets or something along those lines.

 

[Thandie]

I started a 3 day routine about 3 months ago- and I just finished it today ha ha

Anyway, the routine has gone really well but I've adjusted to the 5:30 am time and am able to complete the routines with about 15 minutes to spare so I either would like to add a few more exercises or totally change it up. I manipulate the routine with either more weight or increasing the number of reps. I am still getting results I just want to utilize all my time in the gym.
Necessary info: goal- better definition and strength, prefer db to machines, old shoulder(left) injury,

Current routine:
Monday- seated row, set1: 50lbx15, set2: 55lbsx12, set3:60x10, set4:65lbx8
lat pull down- 4 sets: 55lb x10
pullover- 2 sets 25lbx8
bicep curl- set1:10lbx15, set2: 12lbsx12, set3&4: 15lbx10
hammer curl- set1: 15lbx12, set 2&3 20lbx10
Vertical knee raises 3 sets of 15

Wednesday- Incline chest press-set1: 25lbx15, set2: 30lbx12, set3: 35lbx10, set4: 40lbx8
flat bench chest press- 4 sets 35lbx10
chest flye-2 sets 25lbx8
tricep push down set1: 25lbx15, set2: 30lbx12, set3: 35lbsx10, set4: 40lbsx8
supersetted with
tricep kickbacks- set1: 10lbx12, set2: 12lbx10, set3: 15lbx8
skull crushers-3 sets of 15lbx12

Friday Leg day
leg press-set1: 175lbx15, set2: 185lbx12, set3: 190lbx10, set4: 200lbx8
or I alternate weeks with incline leg press
incline leg press set1: 270lbx15, set2: 320lbx12, set3: 360lbx10, set4: 380lbx8
ball squat: 4 sets of 15 with 15 lb db
supersetted with hanging knee raises 4 sets of 15
lunges 3 sets of 12. I alternate various lunges- bosu lunges, bench lunges(Russian?), walking etc
leg extension 3 sets: 105lbx8
leg curl 3 sets: 75lbx8
shoulder press set1: 8lbx15, set2:10lbx12, set3: 12lbx10, set4: 15lbx8
supersetted with
laterals 3 sets:12lbx8
crunches

I have about an hour to workout plus my 10-15 minute warm up on the TM. I am trying to add HIIT on Tuesday and Saturday. Thanks, JCK

Jeepchick!

It is best to change your training program as you won't allow your muscles to get used to the workout. I change it once a month or so. I see you should substitute kickbacks with something else. I find them best for beginners.

I'm going to let others help you tweek things, but I'd love to help you with nutrition. Even if I gave you suggestions, I can change things a bit.
So, if you haven't already, please post what you're eating and drinking.

 

[needtogetaas]

Ya shit gets boring after a wile. But hay look at you go girl. Good for you!!!!!!!!!

 

[jeepchick]

the current meal plan: 5am 1 scoop (12 g) of whey & water
7 am Post w/o smoothie- milk, 1/2 banana, 1 tbsp NPB, 2 scoops of whey(in transit to school)

11 am snack: 1 c cottage cheese & small serving of walnuts
2:00 lunch : (usually)chicken breast, salad with oil and vinegar or 1 c of cottage cheese or oatmeal or smoothie (milk, whey,&NPB)
4 pm snack option from lunch choice above
7"ish" dinner lean protein, steamed veggies and a healthy carb such as ww pasta, brown rice, yams.
And water- I'm not in the gallon club but I am pretty consistent with 80+ oz a day
I know it is kind of boring during the day but with my schedule I don't want to think about what I am going to eat. I w/o, go to school, come home, eat lunch and start carpool duty and end most days with soccer practice. We grill several chicken breast at once and then I am set for the week. I can make extra rice and add it to a wrap and have that for lunch but I don't usually leave my desk so that option isn't really feasible.the first part of the day has to be packable.
I ran the numbers in fitday. It is around 1800 calories, 34% fat, 24% carbs and 42% protein give or take. I am toying with the idea of doing a "cutting?" cycle but that just sounds like a really severe diet and I don't know that I want to do that. The results sound great but what does it do to your energy and metabolism?

Thandie- what would you add/change to the triceps? I've finally reached the point where I like working my arms but I do feel this routine does not fine tune all the muscles. I'd love to have more definition in my shoulders.

Other suggestions? I'm thinking about dedicating the month of May to my legs- you know putting a lot of emphasis on defining and cutting. (Anyone want to join me?) Can I just say I hate lunges. I know they are an integral part of the w/o and I love the results but they rank right up there with the TM for me. The music better be popping when I am lunging.
I look forward to hearing more suggestions but it is time to put the kids to bed. JCK

 

[Thandie]

the current meal plan: 5am 1 scoop (12 g) of whey & water
7 am Post w/o smoothie- milk, 1/2 banana, 1 tbsp NPB, 2 scoops of whey(in transit to school) (Have instead a substantial meal like oatmeal and 3 egg whites. You can add a yolk also. I always suggest these bc egg is the perfect protein and we need grains and a bolt of carbs to start the day. Especially for you who is going to school and training, so you're burning with the training and the stress from school)

11 am snack: 1 c cottage cheese & small serving of walnuts (How about an apple with 1 tsb peanut butter; providing it doesn't trigger a pb binge)
2:00 lunch : (usually)chicken breast, salad with oil and vinegar or 1 c of cottage cheese or oatmeal or smoothie (milk, whey,&NPB) (The chicken, salad, and some brown rice)
4 pm snack option from lunch choice above (Good)
7"ish" dinner lean protein, steamed veggies and a healthy carb such as ww pasta, brown rice, yams. (Don't have starchy carbs at night, instead have fish and vegetable. Meat takes 2 days to digest so I don't recommend having that at night. If you're pulling an all nighter studying, then have some cottage cheese later, without making it a habit)
And water- I'm not in the gallon club but I am pretty consistent with 80+ oz a day
I know it is kind of boring during the day but with my schedule I don't want to think about what I am going to eat. I w/o, go to school, come home, eat lunch and start carpool duty and end most days with soccer practice. We grill several chicken breast at once and then I am set for the week. I can make extra rice and add it to a wrap and have that for lunch but I don't usually leave my desk so that option isn't really feasible.the first part of the day has to be packable.
I ran the numbers in fitday. It is around 1800 calories, 34% fat, 24% carbs and 42% protein give or take. I am toying with the idea of doing a "cutting?" cycle but that just sounds like a really severe diet and I don't know that I want to do that. The results sound great but what does it do to your energy and metabolism?

Thandie- what would you add/change to the triceps? I've finally reached the point where I like working my arms but I do feel this routine does not fine tune all the muscles. I'd love to have more definition in my shoulders. (Do some building exercises first with lots of power, then you can do the cutting ones, although I never liked kickbacks unless you're a beginner and are trying to learn some movements)

Other suggestions? I'm thinking about dedicating the month of May to my legs- you know putting a lot of emphasis on defining and cutting. (Anyone want to join me?) Can I just say I hate lunges. I know they are an integral part of the w/o and I love the results but they rank right up there with the TM for me. The music better be popping when I am lunging. (Don't just do legs for a month. Instead hit the legs real hard when you train them)
I look forward to hearing more suggestions but it is time to put the kids to bed. JCK

I know you're busy in school and it's hard to keep your meals schedules, but do your best. Add some green tea and lots of water (if possible)
I do commend you for going to school, training and keeping your diet. I've done that and it's quite challenging.
I don't recommend doing a cutting cycle now. Not when you have exams. You won't be able to think, LOL! Please remind me how much you weight now. It might be posted, but can't tell now.
Great job!!!

 

[jeepchick]

I'll try the oatmeal in the am but can I still fit my smoothie in somewhere? I love it. Should I do just apples or is that a suggestion of "fruit" for snack? Ouch cutting out the evening carb- challenging but doable How often should I do fruit? (Right now some grilled pineapple and chicken kabobs sound really good?) Are the kabobs something I could add on a weekly basis? Just pineapple chunks in %100 light juice, chicken chunks and perhaps red peppers.

I didn't mean to imply that I was only going to do legs just a heavy emphasis on my legs. I will happily swap dips for kickbacks. What are cutting exercises as opposed to strengthening exercises?

 

[Thandie]

I'll try the oatmeal in the am but can I still fit my smoothie in somewhere? I love it. Should I do just apples or is that a suggestion of "fruit" for snack? Ouch cutting out the evening carb- challenging but doable How often should I do fruit? (Right now some grilled pineapple and chicken kabobs sound really good?) Are the kabobs something I could add on a weekly basis? Just pineapple chunks in %100 light juice, chicken chunks and perhaps red peppers.

I didn't mean to imply that I was only going to do legs just a heavy emphasis on my legs. I will happily swap dips for kickbacks. What are cutting exercises as opposed to strengthening exercises?

Jeepchick,

The fruit smoothie are good, but having too much sugar is not a good idea. I suggest adding some berries into your protein shake.

I don't want you to cut down on carbs, but to not have grains and starchy carbs late in the day or evenings. Have green vegetables then with your protein.
On the pineapple, again keep your sugar intake to a minimum. I suspect you have a sweet tooth because you gravitate towards fruit.
If you do have yams and butternut squash daily, the cravings will be controlled.

By cutting exercises I mean doing high reps. You can go as heavy as you can do up to 15 reps, or burn it out doing 30 even 40 reps with lighter weights. I personally prefer the first.

 

[RADAR]

Jeepchick,

The fruit smoothie are good, but having too much sugar is not a good idea. I suggest adding some berries into your protein shake.

I don't want you to cut down on carbs, but to not have grains and starchy carbs late in the day or evenings. Have green vegetables then with your protein.
On the pineapple, again keep your sugar intake to a minimum. I suspect you have a sweet tooth because you gravitate towards fruit.
If you do have yams and butternut squash daily, the cravings will be controlled.

By cutting exercises I mean doing high reps. You can go as heavy as you can do up to 15 reps, or burn it out doing 30 even 40 reps with lighter weights. I personally prefer the first.

In the last sentence, I prefer also,go as heavy as you can, getting huge muscles is a myth esp for women.


and change your routines every 2 months or so as the body does adapt.

RADAR

 

[myway]

When I get bored with my workouts or feel short on time, I just do tabata stuff. Yea, nothing new or fancy, but it has always worked for me.
I have heard a bunch of people say that it is reserved for only the well-conditioned athletes.... but I disagree. I think just about anyone can use tabata to increase strength and cut fat. When I am feeling a little "less fit" (like the first couple of months after my son was born) I still did tabata stuff. I just decreased the amount of weight I used. Plus, it's easy to do it at home if you can't make it to the gym.
I could be WAY off, but it has always worked for me. I toss it in once a week (twice a week if I'm feeling like a complete animal,lol). Its a good way to break up an old routine.

 

[jeepchick]

Checking and going to do research on "tabata". And Thandie your suspicions regarding my sweet tooth are right on target. They get really bad once a month. What is really weird is that the "sweet" stuff doesn't taste that good during that time so I keep craving sweet things and that starts a ridiculous cycle of constant eating trying to satisfy my craving. JCK

 

[Thandie]

Checking and going to do research on "tabata". And Thandie your suspicions regarding my sweet tooth are right on target. They get really bad once a month. What is really weird is that the "sweet" stuff doesn't taste that good during that time so I keep craving sweet things and that starts a ridiculous cycle of constant eating trying to satisfy my craving. JCK

Jeepchik,

I'm not sure if I already suggested, but add organic yams and butternut squash to the list of complex carbs and it will curve your cravings. Green tea also helps!