Tell me where my routine fails

Discussion in 'Fitness & Nutrition' started by moses, Jan 25, 2006.

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  1. moses

    moses OMGWTFBBQ

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    I'm shooting for 3 day full body, cardio on off days totalling 6 days activity. Currently 28 years old, 218 lbs, 5'11 guessing around 28% body fat. working abs every day

    Mon/Wed/Fri

    Doing sets of 8 with weight added each set until muscle failure. Typically 5 sets total.

    Squat
    lying leg curls
    flat bench
    incline bench
    lying tricep extension
    DB curls
    Pullups
    weighted hyperextension
    5 sets of 10 crunches

    tues/thurs/sat
    35-45 minutes of cardio.
    5 sets of 10 crunches

    I'm sure i'll get flamed or whatever, but tell me how it fails not just that it sucks.
     
  2. AznRyda

    AznRyda キモかわいい!

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    I think thats a shit ton of volume especially if you are in a caloric deficit. But thats me.
     
  3. Shady VW

    Shady VW New Member

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    A little bit much volume, don't work to failure since it will really just increase recovery time.

    Really no need to do incline and flat bench on the same day
     
  4. moses

    moses OMGWTFBBQ

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    which would be more beneficial, incline or flat?
     
  5. AznRyda

    AznRyda キモかわいい!

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    I don't see why you can't switch it up on MWF
     
  6. moses

    moses OMGWTFBBQ

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    i'm gonna try the full body routine for 3 months and see if there's any benefit to it. I'd also like to do cardio 6 days a week in the AM, but that just doesn't fucking happen.
     
  7. Shady VW

    Shady VW New Member

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    Just alternate days, it's not like you have to pick one or the other.
     
  8. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    vary your set/rep schemes
     
  9. MyLittleAirport

    MyLittleAirport OT Supporter

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    I said it here first, you're going to burn out.
     
  10. moses

    moses OMGWTFBBQ

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    only reason i stopped before is because of EC stack.
     
  11. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    What evidence do you have supporting this?
     
  12. moses

    moses OMGWTFBBQ

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    more/less reps or sets
     
  13. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    i mean don't do the same sets and reps every day...for example:

    mon - 6 sets of 3 reps
    wed - 3 sets of 12 reps
    fri - 5 sets of 5 reps
     
  14. moses

    moses OMGWTFBBQ

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    oh, okay. noted, thanks.
     
  15. onslaught61

    onslaught61 OT Supporter

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    no deads?
     
  16. moses

    moses OMGWTFBBQ

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    pullups
     
  17. moses

    moses OMGWTFBBQ

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    i thought about replacing the lying leg curls with deads, it would probably be more beneficial, but i'm always scared i don't have my form right
     
  18. onslaught61

    onslaught61 OT Supporter

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    go light then, and do you plan on doing shoulders too?
     
  19. moses

    moses OMGWTFBBQ

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    I was hoping incline bench and pullups might cover those. I could throw in some shrugs somewhere
     
  20. black jesus

    black jesus OT Supporter

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    i want to be inside your avatar.
     
  21. moses

    moses OMGWTFBBQ

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    why you think i'm in the gym 6 days a week
     
  22. darkostoj

    darkostoj NEEEERRRRDDDDSSSS

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    I'd like to see more variations in your ab exercises.

    when it comes to cardio...less is more IMO....thats where High intensity interval training comes in.

    I have never tried full body workouts, but I hear they work decent. The only way you can fail now is with a lack of intensity, which is the MOST IMPORTANT THING!!!
     
  23. moses

    moses OMGWTFBBQ

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    my cardio is the following

    4 minutes warming up
    4 minutes getting heart rate to 135
    4 minutes full on sprint pushing heart rate to 155-160
    4 minute cool down to 130ish
    4 minutes full on sprint pushing heart rate to 155-160
    4 minute cool down to 130ish
    4 minutes full on sprint pushing heart rate to 155-160
    5 minute cool down

    yay, nay?
     
  24. darkostoj

    darkostoj NEEEERRRRDDDDSSSS

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    you want to keep your HIIT to around 25min....because if you do it properly at the end of the 25minutes you will be on the verge of puking.
     
  25. moses

    moses OMGWTFBBQ

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    would you say thats a decently designed routine, or too much volume?

    Also what supps would you recommend, no uppers though as my heart didn't like EC stack and I thought i was gonna die.
     
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