Tear apart my new routine v.full body

Discussion in 'Fitness & Nutrition' started by crown royal, Feb 29, 2008.

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  1. crown royal

    crown royal Active Member

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    To begin with - stats:
    6'1", 210 lbs
    BF% - ? When I started about 3 months ago I would have guessed 27-28%, now I'm down to an estimated 20-21?:dunno:
    Goals - Total body fitness, health, cardio endurance, relative athletic ability (ie - I'd like to be able to play a game of pickup basketball without wanting to die)

    Recall this thread: http://forums.offtopic.com/showthread.php?t=3695348 where I stated I can not do barbell exercises due to shoulder injury. Since I began, my routine has been iso exercises on a 3 day split - chest and tri, leg and shoulder, back and bicep. Started off with cardio 3 times a week, increased to 5-6 about 2 weeks ago and started shedding mad weight & BF. I am now using the shoulder as a good time to switch my routine into a more cardio paced full body workout. I started tonight and based it off of this: http://www.bodybuilding.com/fun/randy29.htm workout. I didn't get legs or cardio in tonight- this was harder than I am used to and thought I was going to vomit. This is what I plan on doing for a while, though:


    Begin with 5 min cardio warmup to get heart going moderately

    Abs 3x20 (incline situps)
    45 degree body weight back extentions 3x20
    Flat Dumbbell bench press 3x12
    Incline dumbbell bench 3x12
    Lat pulls 3x10
    Seated Rows 3x12
    Dumbbell shoulder flies 2x12
    2x12 curls (crooked bar)
    2x12 rope tricep pushdowns
    2x15 dumbbell squats
    2x10 walking dumbbell lunges
    30 min cardio

    I'll do this every other day during the week and take off weight training on the weekends. Off days will be 1 hour of cardio training.

    ibterrible :o
     
  2. crown royal

    crown royal Active Member

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    I can't mention enough - compared to my old routine I feel completely fucking gassed. I need a protein shake but I feel like I would throw it back up right now.
     
  3. PaddoK

    PaddoK Some dolphins get massacred, some dolphins get blo

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    why mang why
     
  4. Icedtea

    Icedtea New Member

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    you forgot legs bro
     
  5. TZ

    TZ Banned

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    That is the best routine I've ever seen..Nice job, man :bowdown:

    I'm lovin' them dumbbell squats and no exercises with a barbell, son
     
  6. crown royal

    crown royal Active Member

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    I did today, just because I thought I was going to vomit. I can't do squats because I can't hold a barbell right now. Should I take away the dumb bell squats and just do an incline leg press?
     
  7. crown royal

    crown royal Active Member

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    :hsugh:
     
  8. retorq

    retorq What up bitch??

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    :ugh:
     
  9. crown royal

    crown royal Active Member

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    Whatever the fuck it's called.

    Jesus Christ - any comments (contructive) on the routine itself?
     
  10. Abomb

    Abomb New Member

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    i would rather watch someone get pozzed than do your routine.
     
  11. PaddoK

    PaddoK Some dolphins get massacred, some dolphins get blo

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    I'm three weeks into the Westside for Skinny Bastards routine, and I will say that it's quite great. You should really look into switching to a better established routine, designed by professionals, to fit what you are trying to accomplish. Ultimately, their routines will always be better than what you can create.
     
  12. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    Poz rep points.
     
  13. b21bballer

    b21bballer Active Member

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  14. michael

    michael FLORIDA > *

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    mf dot.
     
  15. Drilldo

    Drilldo Active Member

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    :werd: I do one warm up exercise to get the blood pumping, then hit the hardest (most important) stuff first and fade into the BS beach boy shit. Regarding the OP's routine... I'd focus more on stuff like real squats and deadlifts, that's the stuff that's going to give you the athletic ability you want.
     
  16. TZ

    TZ Banned

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    Allthatshitbyyou.mpeg
     
  17. TZ

    TZ Banned

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    :)
     
  18. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    Let us know how much you regress...
     
  19. crown royal

    crown royal Active Member

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    I didn't create this - I posted the link to where I got the routine.
     
  20. crown royal

    crown royal Active Member

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    What's the point of people responding when they didn't read the post? I can't use barbells.
     
  21. GuOD

    GuOD mcflurry diet

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    real men don't need to use their arms for barbell squats
     
  22. Paintballny

    Paintballny New Member

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    Where do you hold the weights for a db squat?
     
  23. timberwolf

    timberwolf New Member

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    Its fine.
    While I would agree that the incline situps and back extensions (hyperextensions?) would normally be better at the end, it depends on his priorities and the fact that I don't think he's going to be attempting to push heavy. If anything I would probably move the squats and lunges at the beginning.
    And yeah...replace the dumbell squats with the leg press. If you have shoulder issues you won't be using any appreciable weight holding the dumbells.
     
  24. PurEvl

    PurEvl going out gassed and not half assed...

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    guys enough with the bullshit, if you dont want to help then dont say anything at all...thanks
     
  25. Drilldo

    Drilldo Active Member

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    :o
     
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