ipitydatfu
Member
any advice on powercleans? that movement makes no sense to me
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Fitness |OT6| Defying gravity, Quest madness, and Muscle Shaming
- Thread starter SquiddyCracker
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ipukespiders
Member
6'2 here, long legs and arms. Comes in handy for some things, but not in the gym.
So, here's my lifting routine:
Sunday, leg day::
- Opening and closing hip abductions on the machine, 18reps, 4 series for both.
- Ball squats pushing the ball against a wall, 18 x4.
- Knee extension on the machine (A pain in the ass) , 18x4.
- Heel rise on this machine
, 18x4
- Quadruped extension 10x4
- Fast rep abs - 12x4
Monday, back day:
- Rowing machine, 18x4.
- Open arm sit pullup machine, 18x4
- Closed arms sit pullup machine, 18x4
- Lateral dumbbell raise - 18x4
- Front dumbbell raise - 18x4.
- Back extension machine - 12x4.
- Butt lift bridge, 10x4.
Tuesday, chest/arm day:
- Vertical chest press , 18x4.
- Cable chest press (sit), 18x4.
- Peck deck - 18x4.
- Dumbbell biceps curl (sit), 18x4
- Push downs, 18x4
- Superman , 15x3
- Laying leg drop abs - 12x4
Wednesday, leg day again with minor variations:
- Opening and closing hip abductions on the machine, 18reps, 4 series for both.
- Ball squats pushing the ball against a wall, 18 x4.
- Knee extension on the machine (A pain in the ass) , 18x4.
- Heel rise on this machine
, 18x4
- Quadruped extension 10x4
- Back raises - 10x3.
Thursday, back + chest day:
- Rowing machine, 18x4.
- Open arm sit pullup machine, 18x4
- Closed arms sit pullup machine, 18x4
- Vertical chest press , 18x4.
- Cable chest press (sit), 18x4.
- Peck deck - 18x4.
- Fast rep abs - 12x4
- Quadruped extension 10x4
Friday, leg and shoulder/arm day:
- Horizontal leg press - 18x4.
- Step Ups, 18x4 each leg.
- Lateral dumbbell raise - 18x4
- Front dumbbell raise - 18x4.
- Shoulder dumbbell raise - 18x4.
- Back extension machine - 12x4.
- Superman, 15x3.
Saturday: Rest and cheat meal day
Sunday, leg day::
- Opening and closing hip abductions on the machine, 18reps, 4 series for both.
- Ball squats pushing the ball against a wall, 18 x4.
- Knee extension on the machine (A pain in the ass) , 18x4.
- Heel rise on this machine
, 18x4
- Quadruped extension 10x4
- Fast rep abs - 12x4
Monday, back day:
- Rowing machine, 18x4.
- Open arm sit pullup machine, 18x4
- Closed arms sit pullup machine, 18x4
- Lateral dumbbell raise - 18x4
- Front dumbbell raise - 18x4.
- Back extension machine - 12x4.
- Butt lift bridge, 10x4.
Tuesday, chest/arm day:
- Vertical chest press , 18x4.
- Cable chest press (sit), 18x4.
- Peck deck - 18x4.
- Dumbbell biceps curl (sit), 18x4
- Push downs, 18x4
- Superman , 15x3
- Laying leg drop abs - 12x4
Wednesday, leg day again with minor variations:
- Opening and closing hip abductions on the machine, 18reps, 4 series for both.
- Ball squats pushing the ball against a wall, 18 x4.
- Knee extension on the machine (A pain in the ass) , 18x4.
- Heel rise on this machine
, 18x4
- Quadruped extension 10x4
- Back raises - 10x3.
Thursday, back + chest day:
- Rowing machine, 18x4.
- Open arm sit pullup machine, 18x4
- Closed arms sit pullup machine, 18x4
- Vertical chest press , 18x4.
- Cable chest press (sit), 18x4.
- Peck deck - 18x4.
- Fast rep abs - 12x4
- Quadruped extension 10x4
Friday, leg and shoulder/arm day:
- Horizontal leg press - 18x4.
- Step Ups, 18x4 each leg.
- Lateral dumbbell raise - 18x4
- Front dumbbell raise - 18x4.
- Shoulder dumbbell raise - 18x4.
- Back extension machine - 12x4.
- Superman, 15x3.
Saturday: Rest and cheat meal day
ohhthegore
Member
Where did you get this routine from because it really looks like an over complicated mess?
ipitydatfu
Member
cuevas. PhD.
Member
cuevas. PhD.
Member
New Romaleos 2 prototypes:
Those look sexy. I'm sorry but your all blacks look awful IMO.
Check this out. You can spend 2 hours a week doing squats, deadlifts, over head press, bench press, and pull ups and get 10 times the results as your current routine which looks to be over 10 hours a week.
CherryWoodFuton
Member
Damn thats a lot of exercises for one day I would get totally burnt out in a week
6'3 here with long legs and arms and a short torso. I think it's pretty good for pulling, although I guess it would be "better" with short legs.
Still, it's awful for pressing. My bench and OHP sucks ass compared to my deadlift and squat.
Spiritreaver
Member
Cooter how do you already have a six pack? STOP.
3 weeks please stop. I need to catch up for the summer!!!
Moocow, my god, MY GOD. Great work.
3 weeks please stop. I need to catch up for the summer!!!
Moocow, my god, MY GOD. Great work.
+1 praise post for moocow. That is a VERY succesful before after, is like going from a boy to a man, inspiring.
how old are you in each pic?
I don't think so. From reading his posts, it seems he is trying to come up with a routine that will help him achieve his aesthetic goal, which is to look lean and defined.
more than critiziing the composition of the routine, I am going to be blunt and say that all those "18 rep" things are awful. I mean, 18 reps is basically going for a "til failure" set on everything, In order to achieve that,you have to go very low on the weight, 18-20 range is warm up range.
just my opinion.
how old are you in each pic?
I don't think so. From reading his posts, it seems he is trying to come up with a routine that will help him achieve his aesthetic goal, which is to look lean and defined.
more than critiziing the composition of the routine, I am going to be blunt and say that all those "18 rep" things are awful. I mean, 18 reps is basically going for a "til failure" set on everything, In order to achieve that,you have to go very low on the weight, 18-20 range is warm up range.
just my opinion.
That's the routine that gym gave me, I don't take more than a daily hour doing all the excercises.
It's not that hard since I'm not strong enough and can't add too much weight (I can only lift 5lb dumbbells for the lateral and frontal raises, sometimes I try with the 10lb dumbbells but I can't keep my arms fully extended, I suck ) .
If I add some weight, I have to rest at the 9th-10th rep, If I do it at light weight I won't gain too much or probably no strength at all, that's why I try to mix 18x2 some weight, 18x2 light weight.
Not to sound too harsh but that's probably the shittiest routine I've seen in a while. You should definately start doing the OP routine.
So ever time I go to the gym, there's always the same dude on the squat rack. I ask him how many sets he has left and he says "dunno, I squat 3x a week."
He was on the rack from the time I came to the gym to the time I left, over an hour and fifteen minutes.
His do you deal with someone like that?
As an aside, he isn't intimidating or anything, he goes and does 3 reps at 135 and sits and takes a 5 minute break...rinse and repeat.
I ended up having to use the smith machine on Wed. It was very unsatisfying.
He was on the rack from the time I came to the gym to the time I left, over an hour and fifteen minutes.
His do you deal with someone like that?
As an aside, he isn't intimidating or anything, he goes and does 3 reps at 135 and sits and takes a 5 minute break...rinse and repeat.
I ended up having to use the smith machine on Wed. It was very unsatisfying.
It it was up to me, I would ask to jump in with him. It'll be slightly annoying to constantly change the weight, but I'm not going to substitute my squats. I would even jump in to do OHP. I won't have to change the weights too much in that case.
HisshouBuraiKen
Member
Holy fuck.
Today marks 9 months exactly since I started cutting
5/6/13 - 192.4 lbs
2/6/14 - 152.4 lbs
40 lbs on the dot. I know a few are from being totally glycogen depleted but still...I can't believe that number.
11 days left on UD2.0.
Today marks 9 months exactly since I started cutting
5/6/13 - 192.4 lbs
2/6/14 - 152.4 lbs
40 lbs on the dot. I know a few are from being totally glycogen depleted but still...I can't believe that number.
11 days left on UD2.0.
"Hey mind if I work in?"
Holy shit. Can't wait to see those before and afters.
I'm starting mah cut at the end of this month. Can't do Lyle's RFLD without fish oil and I can't take fish oil atm because of the vitamin A content (I'm on accutane for one more week).
Plan is to use RFLD for a 4-6 weeks perhaps and then probably UD 2.0 when I'm a bit leaner. Currently BF% is somewhere over 20.
Plan is to use RFLD for a 4-6 weeks perhaps and then probably UD 2.0 when I'm a bit leaner. Currently BF% is somewhere over 20.
TheOctodad
Member
Hah. No worries. They feel great and have been awesome. I got them for $120 brand new, but only if I was ok with black. So, worth the 60 bucks saved IMO.
Sorry to hear that, dude. The lack of surgery is a really good thing. Take it easy.
D
Deleted member 47027
Unconfirmed Member
Man, that's rotten. How long is your rehab going to take?
HisshouBuraiKen
Member
Wait so even though they're partially torn they can still heal properly with rest and a good long rehab protocol (and I'm assuming a lot of NSAIDS?) I thought once you had any kind of tear you were boned.
No surgery = good
That routine only lasts for about 1 month and a half, after I'm done, I'll folloe OP's routine while the gym assigns me a new routine.
Can I know what's so shitty about that routine?
Thanks again guys, seriously. You guys are definitely making me feel more accomplished even though I feel I still have a very long way to go
In the first pic I think I was 17, but I hadn't gained a pound till I was 19(which is when I started working out). So I looked the same, except I had finally got rid of that horrible haircut.
I posted a picture of me from when I was 22 in either this or the last OT, and I was around 144 then but significantly more cut up.
The other two pictures I am 24. I was really bad with injury recovery when I was 20 , so I think I had not worked out for a combined year from an upper back pain plus shoulder dislocation.
But yea, when you factor in how long I have been doing it on and off, it really isn't all that impressive. I actually am probably very behind where I should be at this stage.
In the first pic I think I was 17, but I hadn't gained a pound till I was 19(which is when I started working out). So I looked the same, except I had finally got rid of that horrible haircut.
I posted a picture of me from when I was 22 in either this or the last OT, and I was around 144 then but significantly more cut up.
The other two pictures I am 24. I was really bad with injury recovery when I was 20 , so I think I had not worked out for a combined year from an upper back pain plus shoulder dislocation.
But yea, when you factor in how long I have been doing it on and off, it really isn't all that impressive. I actually am probably very behind where I should be at this stage.
That's a month and a half you could be training smart. Why not just switch now?
It's a mess because it's all over the place and has way too many exercises for a novice. Less is more my friend.
BruceLeeRoy
Banned
Going through my photobucket account and I am so close to this...
Maybe 3 weeks... Bulks mess with you man!
Moocow, what a transformation! SHIT!!!
Looking fantastic as always Coot and that squat was a whole other level. Awesome job man
fredrancour
Member
Beginners are capable of progress at a far faster rate than that routine is likely to provide. It seems more designed to keep you busy than improve you towards a specific goal. The only exception would be if keeping busy is actually the goal. Gyms recommend things like this because their goal is to foster consistent gymgoing regardless of the progress you get.
best results are typically seen with a strong focus on a few exercises.. Body part splits aren't really all that good for beginners. Fitgaf will relentless recommend a routine like the op's for strength training because its so much better than a body-part split that it's not even funny (regardless of aesthetics, strength, or weight loss goals) and none of the exercises are actually as hard as beginners think.
haunted_taco
Member
starting to have some shoulder pain after lifting. It seems particularly after Dips and OHP.
Any recommendations for shoulder care? I'd really like to not jack this thing up and mess up my ability to lift or end up screwing it up just for life in general.
I've seen band pull aparts mentioned before, how often should I be doing them?
Any recommendations for shoulder care? I'd really like to not jack this thing up and mess up my ability to lift or end up screwing it up just for life in general.
I've seen band pull aparts mentioned before, how often should I be doing them?
ThLunarian
Member
I plan on starting the OP routine on Monday. My question is, how long can I expect to be at the gym each day, for planning purposes?
I'd gotten a very different routine from someone else that had me spending 2 hours at the gym each day, so anything less than that would be an improvement.
My other question is, as a beginner, what's the best way to determine how much weight to put on the bars?
Oh and one more. The OP mentions "arm exercises" and "ab exercises" as some vague throwaway thing. Any guidance here?
Thank you!
I'd gotten a very different routine from someone else that had me spending 2 hours at the gym each day, so anything less than that would be an improvement.
My other question is, as a beginner, what's the best way to determine how much weight to put on the bars?
Oh and one more. The OP mentions "arm exercises" and "ab exercises" as some vague throwaway thing. Any guidance here?
Thank you!
D
Deleted member 47027
Unconfirmed Member
Brolic gives the truth - every day! Do them every day. It's like magic. He set me right on shoulder work.
In the beginning probably 30-45 minutes. Maybe even less. In the very beginning I was destroying my sets in 20 mins, but that was while I worked up in weight. Now I spend about an hour, maybe a little more, but I take my time.
TheOctodad
Member
Band pull a parts and shoulder dislocates every day for me, just 5 minutes during my warmup.
I also recommend this book: http://www.amazon.com/dp/1936608588/?tag=neogaf0e-20
Well, they first told me I had to focus on losing BF% first(Which was like 15.5+% a month ago) because I told them I wanted ripped abs, I guess that's why that routine seems to lack any focus.
If by the next month they still give me another shitty routine after my next sport-medic checkup (I get 6 free yearly checkups ), i'll then be following op's routine and links instead.
TheOctodad
Member
30 minutes - 60 minutes. Depending on rest, learning the movements, etc.
That's crazy. No bueno. I spend about 1.5 hours in the gym, but it's because I spend a lot of time on technical movement. If it was just about lifting and getting out, I can't imagine you need more than an hour.
Just trial and error honestly. Don't be a hero. It's better to go a little light and not regret it than go too heavy early on. You'll have plenty of time to progress as you're comfortable.
Mainly because compound lifts (like Starting Strength) are going to work your core and your arms. Especially if you're new to lifting, this will be "enough." That said, I think as you progress you'll want to add some exercises in that focus on arms and core more. I honestly wouldn't even worry about it the first few months though.
FallingEdge
Member
I really wish I had visible veins in my arms like you guys. Makes me sad ;_;
ipitydatfu
Member
Look, you're most likely going to keep getting shitty routines. Do whatever you wanna do, you're a big boy.
I hate to sound like a dick, but don't ask for advice and then just shrug it all off. People are taking time to help you.
D
Deleted member 47027
Unconfirmed Member
Keep cutting. I've got the same issue.
Thanks Darth, Sean, and Bruce!
It's your call if you want to waste your time. In the future, don't be so trusting of gyms and trainers when it comes to training advice. As we witnessed with the routine they gave you, they often have no clue.
It's your call if you want to waste your time. In the future, don't be so trusting of gyms and trainers when it comes to training advice. As we witnessed with the routine they gave you, they often have no clue.
ThLunarian
Member
haunted_taco
Member
Thanks for the response.
Okay, and Ive seen that book being recommended for me for awhile. Maybe it's time to check it out.
Ouch, it's only available in hardcover on amazon at the moment.
FallingEdge
Member
I think I need to get to single digits. Even when I was at my leanest, nothing popped like that.
rokkerkory
Member
Looks like a LOT of volume... can I ask what your goal is?
D
Deleted member 47027
Unconfirmed Member
Yeah. I lift with my brother and he was always the scrawny one, I was always the manster. He looks like he's put on serious muscle and his veins go bananas, I just look like a behemoth. Ready to cut for REAL. I've had some hard times trying to cut - showing up in the gym, feeling my energy GONE, all sorts of stuff. I need to keep my head down and not despair when gym work gets expoentially tougher, and not be a little crybabby about it. Just accept that there'll be harder gym days as opposed to the joy of bulking.
D
Deleted member 47027
Unconfirmed Member
is that pre-pump though? gotta get the pump for swelfies.
Shit, you're light there. I like that you got porked up. Gonna be fun to see when you hit that BF% again after the bulk you did.
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