Does this routine require tweeking?

[Wvack]

Hi there,

I've been reading a bit on this forum, and feel it's time for first post

I started working out about 2 years ago, due to neckproblems, that might be helped by getting stronger, to take strain off the neck...

That was the idea, and it seem to have worked

I went from 115kg to 119kg in the first month, and then went down to around 100kg in the next 8 month, and the weight is fairly steady, but i do see changes, not weightwise but bodyshapewise

I started getting excersize everyday 2 month ago, working out in the gym approx 5 times a week, I do a bit of jogging aswell and ride bike to Work, if I can't find the time to do any other excersizes...

I put together this program, with excersized that i enjoy (some excersizes are just a pain in the a.. )

I would like to get a bit wider at the top, while losing some , but don't we all

Day 1:
Barbell benchpress
Front Raise
Side raise
shoulder press
chest press
triceps rope (sometimes)

Day 2:
Seated row
lat pull Down
deadlift
Seated lowerback
back raise
biceps curl (sometimes)

day 3:
Squats
leg press
leg extension
leg bends
lying leg hip raise
plank

All excersizes are done 10 reps-3 sets

I skip legday sometimes to go for a run anything between 4-21 kilometers

Any input is very welcome

by the way, current stats are:
Height 195cm
Weight 100kg

[Boss Man]

Hi there Wvack, good to talk to you.

I think that routine look s a little hit and miss, especially adding direct exercises into the mix, without the direct work on the opposing muscle groups and sometimes having press movements not supported by enough row movements to balance things out.

This might work if you're doing some kind of 3 day split.

Day 1. Legs and abs

Squats, 4 sets 8-10 reps

Lunges, 4 sets 8-10 reps

Leg press, 4 sets 8-10 reps

Planks 30-45 seconds


Day 2. Back, biceps and abs

Deadlifts, 4 sets 8-10 reps

Good mornings, 4 sets 8-10 reps

Bent over Rows, 4 sets 8-10 reps

Cable rows, 4 sets 8-10 reps

E-Z bar Curls, 3 sets 8-10 reps

Hammer Curls, 3 sets 8-10 reps

Planks, 30-45 seconds


Day 3. Chest, Triceps, Shoulders and abs

Flat Bench press, 4 sets 8-10 reps

Cable Crossovers, 4 sets 8-10 reps

Skull crushers, 3 sets 8-10 reps

Tricep press, 3 sets 8-10 reps

Front raise, 4 sets 8-10 reps

Shrugs, 4 sets 8-10 reps

Lying side laterals, 4 sets 8-10 reps

Planks, 30-45 seconds


You're getting a better balance there of direct and indirect arm work mixed in with major muscle groups and working back a couple of days before chest should have less impact on chest training than the other way round.

In regards to the planks, add 5 seconds on each week until you're doing 90-120 seconds and increase the weight you use a bit every 1-2 weeks.

You can add cardio in but I'd suggest something like this.

Day 1. Cardio

Day 2. L+a

Day 3. Day off

Day 4. Cardio

Day 5. B, b+a

Day 6. Day off

Day 7. C, t, s+a

I think it's better to do cardio before a leg day not afterwards, so the 2 days between legs and cardio will help for recovery.

The split off days is better way of doing it, I feel, than 2 days back to back.

If you think you're having any problems with this, then after a week or three we can look at any changes you might need to make.

Hopefully that works okay for you.

GOOD LUCK

[Alinshop]

Hi. I don't really have anything else to add to Bossman's post, but I would like to say congrats on your weight loss! Keep up the good work.

[Wvack]

Thx for the feedback, I'm googling and youtubing the excersizes i don't know...

I will change program a bit at a time, making it more towards your suggestions.

I'm sure progress will continue, and hoping it will go even faster

Next move is to get the food right, but that is the hard part hahaha

Thx for the help, if anyone got any advice, please do not hesitate to spill it

[Wvack]

I completely forgot to mention:

I usually workout like this during a week:

Monday: weights

Tuesday: a run

Wednesday: bikeride

Thursday: weights in the morning and a run in the afternoon

Friday: weights

Saturday: weights (or sometimes a run)

Sunday: weights (or sometimes a run)

[Boss Man]

Then the weekly schedule could be adjusted to look like this.

Day 1. Run

Day 2. L+a

Day 3. Day off

Day 4. Bike ride

Day 5. B, b+a

Day 6. Day off

Day 7. C, t, s+a

[Wvack]

Quick question:
Which muscles does the cable row affect? Compared to seared row...
I found that i can only du half the weight during cable row...
I don't care about the weight, aslong as it works

[Boss Man]

I think you meant seated row didn't you not seared row , but as for the difference between that and a cable row, there isn't any it's the same thing if it's the seated version, or you can have a standing variation of a cable row.

The standing variation requires you to adopt the bent over row position and then copy the movement as per normal, but the seated version which I assume you're doing, is what I referred to as cable rows.

There are a few different type of cable row variations, I:E cable row machine, or doing it with the bottom of a crossover machine, or the bottom of a tricep press down machine.

[Wvack]

Damn the keyboard on phone hahaha or perhaps big fingers haha
Seated row of cause
I guess the difference in weight is due to the way the machines are build...
What would be better: close grip og wide?
It's easier to do heavy weights with closegrip, and everywhere you read, people have different opinions...
Thanks for all the advice

[Boss Man]

If you're talking seated row, the wide grip will just hit the lats on the lateral side, whereas the more narrow grip will hit the lats more in the medial side.

[Wvack]

So basically it would be good to do both wide and narrow?

[Boss Man]

You could do either or both, as long as you're not doing a disproportionate amount of back versus chest, or you could cause postural / muscular imbalances.

[Wvack]

Thanks Bossman

[Wvack]

So, Bossman
I've been thinking about your view on coffee (another thread)...
I would like to read more about it, have you got any links I can look into?
I can't seem to find anything myself, except articles that tebds to point out only good things about caffeine...
I'd like to see both sides of it

[Boss Man]

Caffine blocks nutrient absorption

Caffeien article