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andyebs workout log
thought id start a workout log to show what im doing and if any improvment can make
so hear goes warm up 5mins skipping rope light rear delt 25 reps chest 25 press ups declind bench press 12,10,8,8 incline bench press 12,10,8,6 incline fly 12,10,8 flat fly 12,10,8 15 press ups tri close grip bench 12,10,8,8 dumbell kick backs 12,12,10,10 bench dips 20,15,15,10 forget to bring my gym bag so done this on home gym that have at work |
Thats a hell of a lot for chest!
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I'll be following your progress, mate.
Will be posting mine up soon. I always record my workouts, so it's just a case of finding time to make it read properly. Good luck |
do you think that is two much if i was in gym push up would have been replaced with cable flys
this is why thought post it up see where maybe going right or wrong |
I would have done it like this:
decline bench press 4 x 10 to 6 reps incline bench press 4 x 10 to 6 reps flat flye/incline flye 4 x 10 to 8 reps (alternate from week to week) Press up 4 x to failure and with a chest workout like that I would only have done 3 sets per exercise for triceps. |
tue back/bicept
warm up 3mins rower seated row machine light wights 25 reps back dead lift 12;10,8,4 lat pull down 12,10,10,8 bumbell row 12,10,8 t bar row 12,10,8 bi ez bar preacher curls 12,10,8,8 dumbell hammer curls 3 sets to fail cable curl 12,10,8,6 |
cheers cc
do you think i need to do less on most workout as normally aim for 4 exercises for one body part |
defo need less on the workouts mate.
There was absolutely no need to do biceps after that back workout. If you are going to biceps after that work out, you would only need 2 exercises and to do it as 3 x 8 to 10 and 2 x 8 to 10 The back workout itself is fine, although I would have done 4 sets on the barbell row and Tbar row |
thing is i only workout 4 days cant do weekends as have little ones
so do mon-tues-thrs-fri and do 2 muscle groups per day bar friday where its just legs |
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chest and biceps legs shoulders and triceps back |
yeah i think i will swap it around to
mon-chest /biceps tue-back thrs-shoulders/triceps fri-legs makes more sense really as back legs are biggest should have own day need to do legs on friday as do boxing tues and thrs nights so need to be able to stand for this lol anyway rest day today |
Legs on friday is best as you have the weekend to recover
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thrs
shoulders warm up rear delts light 25reps dumbell press light 25reps shrugs 12,10,8,8 smith machine press 12,10,8,6 upward row 10,10,8,8 dumbell arnold press 12,10,8 front raise 3 to failure with a plate side raise 12,10,10 rear delt (machine) 12,10,10 chucked in some forarms as weill change it around next week dont know what there called but roll bar down to fingers on bench and up agian and same thing but standing with bar at glutes area would this be to much aswell when swap around and do tricepts aswell obv take forarms out next week |
I'll be honest mate, if I did that much, with enough intensity, it would take me out of the game for quite a long while and I've been training for a long time. I should add that all my training until last week was naturally, rather than with chemical help.
I would say the overriding factor would be your recovery time. As long as you get the most you can out of each workout and you recover in time for the next and you can do that consistently, then you are probably not overtraining. If you do half hearted workouts, just to get the sets and reps in and then you struggle to recover then I'd say reduce it a bit. In my experience overtraining isn't immediately obvious. You might not even notice it until you suddenly realise you haven't worked out at all or at the very least put in a good shift for a week or so. You might find yourself making (lame) excuses for missing gym time, just feel knackered and not realise or appreciate why you feel shagged and then it'll suddenly dawn on you that you might be overtraining! Only you can judge that. Good luck anyway, whatever you decide. |
cheers to be honest i go hard and if didnt do as much i maybe wouldnt feel done enough
recovery is good its seven days before i work that muscle group ive also over last year this is how i ave trained as shown by friend and i have seem masive masive difference in gains |
I know exactly what you mean. There's nothing worse than sitting there an hour later wishing you'd done a bit more. All I would add though is sometimes coming out of the gym feeling completely done in doesn't always necessarily translate into having worked the intended muscle properly.
And when you say you've done it for a year I presume you mean that and something similar, as in changing your routine occasionally. A brief spell of low reps, or high reps, a different order to the exercises or changing dumbbells for barbells and back again etc etc etc etc Anyway, apart from that you've answered your question . . . if you are still gaining, then you must be doing it right. Cheers |
i have changed it around ie with deffernt wieght also swaped round different excercises also differnt reps so hasnt been same for year
mean ive done as much as can and always done the chest/tri back/bi shoulders/forarms legs routeen i have also swaped days these have been done on so do change things around |
friday
legs squats 12,10,8,8 standing hamstring raise 12,10,8,8 seated leg raise 12,10,8,8 standing calf raise 12,12,12,12 seated calf raise 12,12,12,12 job done |
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There needs to be more for your legs unless it's very high intensity! |
mon
chest/bicept warm up delt warm up light 30reps bench press bar only 30reps chest decline bench 10,8,6,15 incline bench 10,8,6,15 flat fly 10,8,6,15 cable cross over 10,8,6,15 bicept standing ez bar curl 10,8,6,15 hammer curls 10,8,6,15 one arm curl 10,8,6,15 preacher curl 10,8,6,15 |
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Bicep curls 3 x 6 to 10 hammer curls 2 x 6 to 10 Job done |
cheers i will cut bicepts down hear to learn
one thing will say first 2 are more like warm up sets so theres only one real working set per group this is something new i am giving a go sort of like this Take your 6 rep max for a particular exercise and base your percentages off this weight for the different sets. For the 10 rep set, use 50% of your 6RM weight. For the 8 rep set use 75% of your 6RM weight. For the 6 rep set use 100% of your 6RM weight. Then you would finish off with using 35% of you 6RM for the 15 reps set. |
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tues
back warm up cardio rower 5mins seated row machine light 25reps back lat pull down 10,8,6,15 dead lift 10,8,6,15 bent over dumbell row 10,8,6,15 cable high back row parrallel grip 10,8,6,15 couldnt help putting few wide grip chin ups in prob about 10 at end also done forearm exercise rolling a barbell on bench |
thrs
shoulders/triceps warm up light rear delt 25reps light dumbell press 25reps arms streaches shoulders dumbell shrugs 10,8,6,15 machine shoulder press 10,8,6,15 clean and press 10,8,6,15 rear delt raise 10,8,6,15 cable delt raise 10,8,6,15 triceps cable pshdowns 10,8,6,15 close grip bench press 10,8,6,15 tricept extensions 10,8,6,15 |
20 sets for shoulders!! That's way too much, bring it down bit.
12 sets is a good start |
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20 sets what have i done 20 sets of ??? |
friday
legs warm up some streaching 25 body squats sqauts 10,8,6,15 leg press 10,8,6,15 leg raise 10,8,6,15 hams raise 10,8,6,15 standing calf 10,8,6,15 seated calf 10,8,6,15 10mins on bike streaches |
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mon
chest/bicep warm up delt warm up falt bench ward up just bar 25 reps chest decline smith 10,8,6,15 incline dumbell 10,8,6,15 incline fly 10,8,6,15 cable fly 10,8,6,15 bicep standing barbell 10,8,6,15 hammer curl 10,8,6,15 preacher curl ez bar 10,8,6,15 |
tues
back warm up few light rows and few light lat pulldowns lat pull down 10,8,6,15 tbar row 10,8,6,15 face pulls wide grip 10,8,6,15 barbell rows 10,8,6,15 and also forearm excercise |
thrs shoulders/triceps
warm up arm streches delt work 25 reps light dumbell press 25 rep shoulders shrugs 10,8,6,15 smith machine press 10,8,6,15 rear delt machine 10,8,6,15 delt raises 10,8,6,15 done in like swiming butterfly motion to get both side and front delt in one move triceps cable rope pull down 10,8,6 over head dumbell raise 10,8,6 tricep extension machine 10,8,6 cut it down fair bit and still feel done enough |
Cut it down by what??
You're still doing too much, shoulders are not a large muscle group 9 to 12 sets is more than enough. |
woops forgot friday not clear what done been long weekend
sqauts leg press lunges calf raises was light one and dont remember all sets |
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right
monday chest/bicep warm up rear delt lift 25reps emty barbell flat 25reps chest decline dumbell press 10,8,6 incline dumbell press 10,8,6 incline fly 10,8,6 press ups 3 X 12 superset with cable crossovers 3 X 12 bicept ez bar preacher 12,10,8 hammer curls 12,10,8 cable curls 10,8,6 ??? thoughts have cut down bit |
Sorry andyebs, not taking the piss, honest, but CC's post had my laughing for ten minutes!
Keep up the good work tho, andyebs! I'm following your log. |
its cool
CC tells me im over training im trying to cut down but then i think the human body was never designed for sedentary lifestyle it was created to hunt saber tooth tigers and walk 50 miles a day |
Yes but you don't hunt sabre tooth tigers or walk 50 miles a day!!!
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tues back/forearms
warm up light barbell rows 25reps light dead lift 25reps deadlift 12,10,8,4 its all could get out of last one as put little extra than normal 6 rep max t bar rows 10,8,6 lat pull down 10,8,6 barbell rows 10,8,6 fore arms rolling bar on bench to fingers and back same but standing and bar behind me at glute area |
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