I need a routine. Please help me!

[Demon]

Hey! I need a new routine for 2003. I asked DIESEL to help me formulate one but he hasn't replied back to me yet. (I don't think he checks his e-mail! I e-mailed him like a week ago.)

Here's a list of machines available to me at my current gym:

Arm Extension
Arm Curl
Chest Press
Shoulder Press
Rear Delt / Pec Fly
Pec Fly
Dumbbells
Lat Pulldown
Tricep Pressdown
Seated Rows
Dips
Pullups

Abdominal Crunch
Rotary Torso
Lower Back Extension
Abdominal
Rotary Calf
Hip Abductor
Hip Adductor
Leg Extension
Seated Leg Curl
Seated Leg Press
Seated Ham Curl
Glute Master
Calf Raise
Multi-hip

Bike
Stepmill
Treadmill

All products are by LifeFitness and Stairmaster excluding the free weights (e.g. dumbbells).

My goals are to build endurance, fortify strength, and burn off fat like no other. My diet is completely up to those who suggest a routine from the available machines above.

 

[The Great Juan]

You said you want a NEW routine, but you didn't say what your old one was. That would be helpful to know first.

 

[Demon]

Well, I used to workout 4 days per workday week including gymless training at home on the weekend. I don't remember the details. I know I wrote the routine down but I carried the paper with me into the gym every time so it was pretty worn down at the end of '02. Although I can say that my REP system was TES (10, 8, 6) combined with the 5x system (10, 8, 6, 8, 10) for SETs. I concentrated on a different major muscle group each of the four days (mid-body, lower body, upper body, lower/upper body). During the lower/upper body days, I never repeated an exercise I did the previous day (and that goes for the other days as well). I was always working a different major muscle group each day and never repeated the same exercise.

The weights I were using for each exercise is not important. I'll figure those out after I have a new routine. I'm available to go to the gym only twice a workday week but I'm free for other training every night except Tuesday and Thursday.

I'm planning on training in Brazilian Jiu Jitsu at the local Brazilian Jiu Jitsu Fabio (only 18 miles away). I have to call them next week. My work also consists of sitting in a leather chair, doing graphic design on the computer, industry and competitor research, e-mailing people, and making phone calls. Therefore, my eating habits are very lazy.

 

[Ricky]

Other guys might not agree but for someone pretty busy like you doing a fullbody workout in a day might be a good idea.

Why? Because in a given week you can be sure that you have worked every body part. Times when I tried to split my workout into 4 different days, I would often miss a workout. Then you end up screwing up the days of the week you do every workout, and ultimately your chance of skipping workouts can be increased.

In the summer I did a fullbody workout one day a week. That left another day of the week free for karate and also tennis lessons.

If you have good recovery ability you can do the fullbody workout twice in a week, but that is tough with high weights.

Work from the largest body part down to the smallest. You may want to do only one or two working sets. I was doing warmup sets (2 sets where I ramped up 50% of max weight, 75% of max weight) and then I did my one working set to failure. I kept getting stronger every week from it. You just have to be careful, I recently got up to pretty high squat weights and injured my back.

 

[Ricky]

I even gave you an order if you want to try the full body.

Arm Extension (I think this is for the triceps, I wouldn't bother with this one, I'd do dips as you have listed below)

Arm Curl- Do this
Chest Press- Do this (7)
Shoulder Press- Do this (9)
Rear Delt / Pec Fly- not sure about this (10, you need something like a lateral raise for your shoulders too)
Pec Fly- Do this (8)
Dumbbells- What weights do they go up to? That would determine what exercises to do with them. If you have decent weights do your bicep curls with them. If you have some pretty high weights you can do incline dumbbell press for the chest and shoulder press as well

Lat Pulldown- I do these (4)
Tricep Pressdown- this is decent, but dips are better IMO
Seated Rows- Do these (6)
Dips- do these (11)
Pullups- do these (5 reverse grip for back)

Abdominal Crunch- yes (12)
Rotary Torso
Lower Back Extension- possibly, i never did this on a regular basis
Abdominal
Rotary Calf- yes (or 3)
Hip Abductor
Hip Adductor
Leg Extension- NO, i injured myself on these going heavy, I know some people think they are great but hell no!
Seated Leg Curl- Yes good for the hamstrings (2)
Seated Leg Press- Yes (1)
Seated Ham Curl-Yes (or 2)
Glute Master- Depends on your butt and your level of embarrassment in using a "girly" machine
Calf Raise- yes, if this is a standing one, I prefer those to the seated ones. (3)
Multi-hip

Bike- yes (you can use it as a warmup)
Stepmill
Treadmill- yes but running outdoors is better. In SD go to Pacific Beach!


With the full body workout it is very tough. Keep religious track of the weights used. Do 2 warmup sets and 1 set all out to failure.

Do cardio on the other days.

 

[Demon]

What do you mean by the numbers? Why isn't there a number 5?

Dumbbells: I believe the toughest weight they have is up to 75lbs.

Lower Back Extension: I did this on a regular basis. I can do 300lbs (the max they have on there) with ease. I don't really need to do it anymore.

Glute Master: I always say that it's not girly and tell others it's all right to do it... but I'm reluctant to actually do it.

How long should I ride the bike for and how long should I be on the treadmill?


*** Do you live in San Diego? ***

 

[Ricky]

Originally posted by Demon
What do you mean by the numbers? Why isn't there a number 5?

5 is the pullups. The numbers are the order in which you would do the exercises. 5 is the 5th one you'd do.

Dumbbells: I believe the toughest weight they have is up to 75lbs.

Then the dumbbells should be good for everything from dumbbell bicep curls, to shoulder flyes and presses and even bench and incline bench chest presses. Use these from time to time in place of the machines.

Lower Back Extension: I did this on a regular basis. I can do 300lbs (the max they have on there) with ease. I don't really need to do it anymore.

I haven't used it alot, so I'm don't know what to say

Glute Master: I always say that it's not girly and tell others it's all right to do it... but I'm reluctant to actually do it.

You can do it. Don't worry about what others say. I actually don't use it normally because it is always in use (by a chick, but I don't mind watching them!)

How long should I ride the bike for and how long should I be on the treadmill?

I think if you do a full body workout, you could warmup for 5 minutes on the bike or treadmill than start your weight workout. As far as other days a week, if you do sports and other things that should count as a cardio workout too. If you want to lose a few pounds of fat definitely do the HIIT workout URL=http://www.musclemedia.com/training/hiit.asp]HIIT Cardio[/URL]

*** Do you live in San Diego? ***

Not anymore. I did for awhile. I wish I still did. I want to move there again, but need to get a new job there before I can. I have tons of resumes out there, but nothing yet.

I used to work out at UCSD, you can get a membership even if you aren't a student there, but it costs a bit more. Some good looking girls there like any healthclub.

 

[DIESEL]

Hey demon.. here ya go.. good luck, you'll need it!!

Day 1: Legs

Squats - 8, 6, 6, (4 to failure, drop weight do 8 more, drop do 8 more) = dropset notation = (4, 8, 8)

Leg Press - 8, 6, 6, (4,8, 12)

Walking Lunges with DB - do at least 2 sets of 50m up and back or you can do Bench Step-Ups (15reps each leg , 2sets)

Stiff-Leg Deads 6, 6, 4

Leg Curl 8, 6, 6


Day 2: Back

(warmup) Pull Ups - do 50 reps (as many sets as it takes you to get there - rest: 30 secs)

Barbell Rows 6, 6, 4 (alternate every week with Deadlifts - Deadlifts: same reps)

Heavy DB Rows 6, 6

(superset) T-Bar Rows (with close grip)/ Wide Grip (grip at the straight part of the bar before it begins to curve down)Pulldowns , 8/10, 6/10, 4/(8, 12)

Seated Rows 8, 8, (6, 12)

Day 3: Chest/ Delts

Incline Barbell Press 6, 6, 4

Incline DB Press 6, (4, 8)

Flat DB Press 8, 6, (4, 8)

Pec Flyes/ Cable Crossovers 8/to failure, 6/to failure

Delts:

Military Press: 6, 4

Arnold Press/ Side Lateral Raises 8/12, 6/12

Rear Lateral Raises (mind the form!! ) 8, 6

Day 4: Arms

Close Grip Bench 6, 6, 4

Skulls 6, 6, (4, 8)

Tri Pressdowns/Skulls to chin/Rope Pressdowns 4/8/to failure, 4/8/to failure

Bis / 4arms

Heavy Barbell Curls (straight bar) 8, 6, 4

Reverse EZ Curls/ Regular EZ Curls/Hammer Curls - 8/6/to failure , 8/4/to failure

Alternate DB Curls 6, (4,10)

Reverse Wrist Curls (4, 8,10), (4,8,10)


Cardio: (do 3-4 times a week) - do calves twice a week.

Stairmaster : Interval Training level 10 - 20-30 minutes - for bodyweight input ACTUAL BODY WEIGHT + 40.

for diet info see the GUIDEs

 

[Demon]

What was the site that shows you how each exercise is done?

DIESEL
On Walking DB Lunges, 50m is 50 meters, right? For those exercises with sets like (8, 6, 6, (4, 8, 8)), does that mean six sets?

You use the notation x/y (8/12) for some of the exercises. What do those mean? What's "Bis / 4arms"? Is the superset just various ways of doing the exercise?

That's all the questions I have for that routine, D.

 

[DIESEL]

Originally posted by Demon
What was the site that shows you how each exercise is done?

www.exrx.net

DIESEL
On Walking DB Lunges, 50m is 50 meters, right?[/b][/quote]

Yup.

For those exercises with sets like (8, 6, 6, (4, 8, 8)), does that mean six sets?

No. the reps in parentheses (4,8,8) is a DROP SET

Start with a weight where you will hit failure at the fourth rep...then IMMEDIATELY drop about 1/3 of the weight and keep doing reps til you either fail or hit 8 reps, then drop 1/4 of that weight and keep going til failure.

You use the notation x/y (8/12) for some of the exercises. What do those mean? What's "Bis / 4arms"? Is the superset just various ways of doing the exercise?

It's a SUPERSET notation.. i.e. you do the exercises back to back. For the 4 arms you are going to do a triple superset, done consecutively.

 

[Demon]

OK. Thanks. Still, what's "Bis / 4arms"? I was thinking it might be biceps but with that latter reply, you confused me all over again.

I'm going to use Hydroxycut (the new ephedra-free formula) in conjunction with this workout since this is pretty hefty.

By the way, there was a site that showed illustrations/photos of each exercise. I forgot what it was but it had a big collection of routines too.

 

[DIESEL]

Originally posted by Demon
OK. Thanks. Still, what's "Bis / 4arms"? I was thinking it might be biceps but with that latter reply, you confused me all over again.

Bis = Biceps 4arms = Forearms Tris= Triceps

So for that triple superset you do it like this:

Do the reverse grip EZ bar curls, then when you hit the number of reps, switch grip to the normal grip and continue doing curls for the number of reps or failure, after that the IMMEDIATELY grab some dumbbells and keep doing Hammer Curls till you fail.. of course you want to pick a wait heavy enough to cause failure after 6-8 reps.


Hydroxycut is good, but start with a half dose and see how your body reacts to it. It's powerful shyt !! Take 30 mins before working out.

D

 

[Demon]

Oi! That triple superset is going to hurt...