Phantasm

[Phantomb]

Alrighty it's been a good 10 weeks so I'm gonna change my routine and do something fresh.

Opinions on this?

Monday - Chest and Back

Tuesday - Shoulders and Lats

Thursday - Legs and more legs

Friday - Arms

The workouts would be made up of opposing exercises.

ie. Shoulder Press + Lat pulldowns.

Dips + Chins

Hammer curl = rope pushdown.

It's more an excuse to get an arm workout on it's own. At present I feel my biceps aren't getting much attention. Plus I've also been talking to a work colleague from Pakistan who trained with Yahya Butt (http://www.ysepk.com/yahyabutt.htm). He advocated very strongly an arms-only workout.

[Pseudonym]

I like the dedicated arms day, but I don't like the idea of doing "back" one day, and "lats" the next.

I'd be more inclined to do something like this:

Monday - Back and Lats

Tuesday - Chest and Shoulders

Thursday - Legs and more legs

Friday - Arms

[Phantomb]

The back is a nasty creature, especially when you can exercise it from totally different angles. Horizontal AND vertical? Needs to be split up especially considering the difference between the recovery times of lats and upper back.

[ohjoshua]

Yeah I like spliting Lats and back up too...

[2guns]

The back is a nasty creature, especially when you can exercise it from totally different angles. Horizontal AND vertical? Needs to be split up especially considering the difference between the recovery times of lats and upper back.

i never heard of training back and lats on different days. when u do bb rows and other back exercises u hit yr lats as well (well wide grip back exercises anyway)

u can easy train them back and lats in one session, i would call my lats part of my back

[Mike Zero]

The back is a nasty creature, especially when you can exercise it from totally different angles. Horizontal AND vertical? Needs to be split up especially considering the difference between the recovery times of lats and upper back.

True but I think you'll find that if you target your lats, the rest of your back is going to get a big workout too and vice versa. You could do a horizontal and vertical pull day but you need more than 24 hours rest.

[Pseudonym]

:nod: Absolutely. Perhaps I should have gone into more detail... There's nothing wrong with splitting a back workout into two (although I've never been terribly excited with the results on the occassions I've tried it). But if you are going to do that, it's best to put them at opposite ends of the week.

[Phantomb]

I'll see how I feel on Wednesday.

I've had trouble getting satisfactory back work-outs so by splitting up and partnering with other exercises it may well allow me to kickstart some growth. Certainly the supersetting with the chest today felt great.

Mon - CHEST/BACK (all supersets)

BB Rows/Incline Press

50 x 10/60 x 10

55 x 10/70 x 9

57.5 x 8/75 x 6

DB Press/Single Row

25 x 10/25 x 10

27.5 x 10/27.5 x 10

30 x 10/30 x 10

Third exercise experimentation.......

Cable cross/pull

14x 20/14 x 12 - that was crap, but there was no room for anything else

Flyes

15 x 10

12.5 x 15

I'm moving my workouts to afternoon with HIIT cardio in the morning.

[2guns]

u need to do more exercises and sets to grow

[Phantomb]

u need to do more exercises and sets to grow

I'll tweak once I get settled into the routine.

A gym full of sweaty students at 5pm is a lot different to an empty ice chamber at 6am.

[Phantomb]

Decided to stick with my status quo and do legs on Tuesday.

Squats/Deadlifts (all supersets)

60 x 10/60 x 10

90 x 6/90 x 6

100 x 6/110 x 6

110 x 6/120 x 6

Leg xtensions/ham curls

75 x 8/60 x 8

89 x 7/74 x 7

96 x 6/81 x 6

103 x 6/88 x 6

Calves

90 x 10

96 x 9

102 x 9

Oblique Abs

Wednesday

Indoor Soccer

[ohjoshua]

Squats/Deadlifts (all supersets)

60 x 10/60 x 10

90 x 6/90 x 6

100 x 6/110 x 6

110 x 6/120 x 6

those sound intense... not often you hear of people superseting squats and deads...

how did you find it?

[Phantomb]

It was great.

110 is my PB squat and 125 is my PB deadlift so I should burst pass those in no time.

I felt them today though :-)

[Phantomb]

Thursday - ARMS

All supersets

Chins/Dips

5/8

5/10

4/10 x 7

Preachers/Overhead Ezi press

17 x 10

24.5 x 8

27 x 8/27 x 12

Incline hammers/DB tri o/heads

12 .5 x 8/12.5 x 10

15 x 6/15 x 10

15 8/17.5 x 6/5

Cables tri/bi

44 x 10/32 x 10

56 x 10/44 x 10

68 x 8/56 x 8

Didn't workout on Friday - got a bad cold and no energy.

44

[Phantomb]

Didn't workout all week - the cold sapped my energy big time.

Made a comeback yesterday with a win in indoor soccer and back into the gym today.

Shoulders/Lats.....ish

BB Press/Pull-down

40 x 10/60 x 10

47.5 x 10/66 x 8

50 x 8/72 x 5.5

52.5 x 3/72 x 5.5

Straight arm side cable pushdown(?)/DB side raise

20 x 10/7 x 10

20 x 12/7 x 12

20 x 14/7 x 14

Upright Row/Front plate raise

32 x 10/20kg plate x 8

37 x 10/15 x 10

42 x 8/10 x 16

DB press with fly (?)

10 x 10

12.5 x 8

ABS

Knee raise x 12 x 2

Decline crunch x 10

Incline knee raise x 10

Staple crunches x 12

Plank x 60 seconds

OK, so this was a bit of an experiment which didn't quite work out.

There's not much you can oppose the shoulders with apart from the lat pull-down.

Will have to tweak for next week when my strength is nearer my.....peak.

[Phantomb]

Arms

Dips/Chins

10/3

8 x 10/2

8 x 10/3 negatives

Preachers/o/head press

17 x 12/17 x 12

27 x 8/27 x 8

29.5 x 6/29.5 x 6

DB single arm tri/db curl

12.5 x 10/12.5 x 10

15 x 10/15 x 10

17.5 x 4/17.5 x 6

Cables bi/ ohead tri

38 x 12/38 x 12

44 x 10/44 x 10

32 x 14/32 x 14

50 x 6/50 x 6

26 x 20/26 x 20

ABS (each side)

side raise x 12

Oblique crunch x 12

Medicine ball twist x 12

Plank x 60 seconds

[Phantomb]

Tuesday - Chest and some back

BB Press/BB Row

60 x 10/60 x 10

65 x 10/60 x 10

75 x 10/60 x 10

85 x 6/60 x 10

Incline press/Lat pulldown

60 x 10/48 x 10

65 x 9/60 x 9

70 x 7/60 x 8

75 x 5/48 x 10

DB alternate press on swissball/Single row

15 x 10/15 x 10

20 x 10/20 x 10

22.5 x 10/22.5 x 10

Flyes

15 x 10

17.5 x 10

20 x 8

ABS

Incline crunch x 12

Decline knee raise x 12

Flat crunch x 12

Flat knee raise x 12

Plank x 60 seconds

[Phantomb]

LEGS

Squats/Deadlifts

60 x 10/60 x 10

90 x 8/90 x 8

110 x 6/120 x 6

Ham curls/leg xtensions

60 x 9/75 x 9

67 x 9/89 x 9

74 x 7/96 x 9

81 x 6/103 x 8

Leg Press/Calf raise

155 x 10/90 x 10

175 x 8/96 x 8

185 x 7/102 x 7

195 x 6/102 x 9

ABS

Side crunch 12 x each

Bicycle 20 counts

Side plank 60 seconds each

Didn't want to push too much in the squats coz I dinged my knee at soccer on Monday. Came through ok though so that's a relief.

[Phantomb]

Finally back into a routine.

Decided to ditch the chest/back routine.

Chest and Shoulders it is.

Bench

60 x 10

80 x 8

85 x 6

87.5 x 6 (2 assisted)

70 x 9 (failure)

Military press (behind neck)

40 x 10

45 x 6

45 x 6

Incline bench

60 x 10

70 x 6

70 x 6

Flyes/Front raise

10 x 10/10 x 10

12.5 x 10/10 x 10

ABS

Decline crunch x 10

Incline knees x 10

Decline x 10

Hip flexors x 12

Crunch x 12

Plank x 60 seconds

[Pseudonym]

Probably a good move. Chest and back are both such large muscle groups, doing them together must have been quite an effort!

[Phantomb]

Tuesday - Legs

Squats/Stiffy DL's Supersets

60 x 10/60 x 10

100 x 8/100 x 6

110 x 6/10 x 5

115 x 6/125 x 4

Calf raise/Leg ext (alternate, not supersetted coz people stealing in while I was resting bloody sonsabitches)

90 x 10/75 x 10

96 x 10/89 x 10

102 x 10/103 x 10

Ham curl/Leg extension (same as above)

60 x 10/175 x 10

67 x 10/185 x 10

74 x 8/195 x 10

Abs

Side crunch x 12

Bicycle x 12

Side plank

[Phantomb]

Friday - ARMS

Chins/Dips

4/10

4/10 x 10

4 10 x 8

DB curls/tri single overhead

12.5 x 10/12.5 x 10

15 x 8/15 x 8

17.5 x 6/17.5 x 5

Standing ezi/Skull

17 x 12

22 x 10

27 x 8

Cable bi/tri

38 x 10/50 x 10

44 x 10/56 x 10

50 x 8/68 x 8

56 x 6/74 x 6

Monday - CHEST/SHOULDErs

Incline BB/side raise

60 x 10/7 x 10

70 x 8/7 x 10

75 x 7/7 x 10

77.5 x 6/7 x 10

Front raise

12.5 x 10

12.5 x 10

DB press

22.5 x 10

27.5 x 10

30 x 8

Short workout today - busy nights this week

[Phantomb]

Bless me forum, for I have sinned. It's been 7 months since my last update.

In August last year I fractured my wrist playing indoor soccer. Was only a small fracture but it took a good 7 weeks of painful pushing and prodding by physios before an MRI scan revealed the small break. I got lazy and fat.

Finally I kicked my ass and joined back up at the gym - although it has been this long to feel comfortable with lifting anything with it. Need to take babysteps though - last thing I want is to aggravate it again.

So some lighter weights this morning - no huge efforts.

Bench/Front/Side Raise

50 x 10 / 10 x 10

60 x 10 / 10 x 10

65 x 8 / 10 x 10

Shoulder press/Flys

10 x 10/10 x 10

13 x 10/10 x 10

Started to feel a little in the second shoulder set so let it go there.

[Pseudonym]

Haha! Say ten Hail Marys and get back in the gym, my child.