Routine critique

On Tue, 27 Sep 2005 13:07:32 -0700, Ryan Case <[email hidden]>

Quoted message said:

I have noticed lately that there has been a lack of requests for these.
So, in order to keep the MFW universe in balance, I will post what I am
currently doing with my gym time and let the folks tell me what they
think of it.

You are a pansie.

Ryan Case said:

I have noticed lately that there has been a lack of requests for these.
So, in order to keep the MFW universe in balance, I will post what I am
currently doing with my gym time and let the folks tell me what they
think of it.

A little background first. I am coming off a five month stretch in which
I spent no time in the gym. My wife and I bought a little 1300sq/ft
place in February and then my father and I transformed it into 2200sq/ft
on weekends and nights. Our old place sold almost right away, so we were
forced to take our two year old and shack in with the folks until the
project was done. This caused the gym to fall off the priority ladder.

Secondly, I am in my second week of the lmmpmsf. So my main goal in
going to the gym at this point is to keep as much lbm during my fat
reduction as I can.

That being said I have split my workout into three days. I normally go
two days on one off.

Day one:
Chin ups (4x8)
Seated Hammerstrength rows (4x8)
Lat pull downs (4x8)
Shrugs (4x8)
ABS

Quoted message said:

Day two:
Incline DB press (4x8)
Cable Cross, low and stiff armed (4x8)
Lateral raises (4x8) I think this is what these are called. Start with
DBs at your sides and raise your arms straight out to the same height as
your shoulders.
Tris (4x8)
Bis (4x8)

Quoted message said:

Day three:
OFF

Quoted message said:

Day four:
Squats (4x8) NOT POWER CURTSIES
Calf Raises (4x8)
SLDL (4x8)
Trunk extensions (4x8) I think this is what these are called. They are
like a reverse sit up.

Day five would start over with Day 1's workout and six would be an off
day. etc etc. You all are a pretty smart bunch, I am sure you get it.

I always stretch first, and usually run about a half mile on the
elliptical before lifting in order to get the blood moving.

Thoughts, opinions, criticisms? (on the routine)

Ryan

Split routines, pfui.

Some nice exercise choices. Lotta isolation stuff, though; I doubt that I'd
have the energy to burn on a lmmpsmf; one hard set would be more plausible than
four, too.

Work your biceps hard two days in a row, is that on purpose?

Rearranged T-style, workout twice a week:

Press, squat, chin, crunch, calf raise... hits everything, I think, and in ten
hard sets a week (not counting warmups) instead of 98.

Ryan Case said:

I have noticed lately that there has been a lack of requests for these.
So, in order to keep the MFW universe in balance, I will post what I am
currently doing with my gym time and let the folks tell me what they
think of it.

A little background first. I am coming off a five month stretch in which
I spent no time in the gym. My wife and I bought a little 1300sq/ft
place in February and then my father and I transformed it into 2200sq/ft
on weekends and nights. Our old place sold almost right away, so we were
forced to take our two year old and shack in with the folks until the
project was done. This caused the gym to fall off the priority ladder.

Secondly, I am in my second week of the lmmpmsf. So my main goal in
going to the gym at this point is to keep as much lbm during my fat
reduction as I can.

That being said I have split my workout into three days. I normally go
two days on one off.

Day one:
Chin ups (4x8)
Seated Hammerstrength rows (4x8)
Lat pull downs (4x8)
Shrugs (4x8)
ABS

Quoted message said:

Day two:
Incline DB press (4x8)
Cable Cross, low and stiff armed (4x8)
Lateral raises (4x8) I think this is what these are called. Start with
DBs at your sides and raise your arms straight out to the same height as
your shoulders.
Tris (4x8)
Bis (4x8)

Quoted message said:

Day three:
OFF

Quoted message said:

Day four:
Squats (4x8) NOT POWER CURTSIES
Calf Raises (4x8)
SLDL (4x8)
Trunk extensions (4x8) I think this is what these are called. They are
like a reverse sit up.

Day five would start over with Day 1's workout and six would be an off
day. etc etc. You all are a pretty smart bunch, I am sure you get it.

I always stretch first, and usually run about a half mile on the
elliptical before lifting in order to get the blood moving.

Thoughts, opinions, criticisms? (on the routine)

Ryan

Split routines, pfui.

Some nice exercise choices. Lotta isolation stuff, though; I doubt that I'd
have the energy to burn on a lmmpsmf; one hard set would be more plausible than
four, too.

Work your biceps hard two days in a row, is that on purpose?

Rearranged T-style, workout twice a week:

Press, squat, chin, crunch, calf raise... hits everything, I think, and in ten
hard sets a week (not counting warmups) instead of 98.

T said:

Ryan Case said:

I have noticed lately that there has been a lack of requests for
these. So, in order to keep the MFW universe in balance, I will post
what I am currently doing with my gym time and let the folks tell me
what they think of it.

A little background first. I am coming off a five month stretch in
which I spent no time in the gym. My wife and I bought a little
1300sq/ft place in February and then my father and I transformed it
into 2200sq/ft on weekends and nights. Our old place sold almost right
away, so we were forced to take our two year old and shack in with the
folks until the project was done. This caused the gym to fall off the
priority ladder.

Secondly, I am in my second week of the lmmpmsf. So my main goal in
going to the gym at this point is to keep as much lbm during my fat
reduction as I can.

That being said I have split my workout into three days. I normally go
two days on one off.

Day one:
Chin ups (4x8)
Seated Hammerstrength rows (4x8)
Lat pull downs (4x8)
Shrugs (4x8)
ABS

Quoted message said:

Day two:
Incline DB press (4x8)
Cable Cross, low and stiff armed (4x8)
Lateral raises (4x8) I think this is what these are called. Start with
DBs at your sides and raise your arms straight out to the same height
as your shoulders.
Tris (4x8)
Bis (4x8)

Quoted message said:

Day three:
OFF

Quoted message said:

Day four:
Squats (4x8) NOT POWER CURTSIES
Calf Raises (4x8)
SLDL (4x8)
Trunk extensions (4x8) I think this is what these are called. They are
like a reverse sit up.

Day five would start over with Day 1's workout and six would be an off
day. etc etc. You all are a pretty smart bunch, I am sure you get it.

I always stretch first, and usually run about a half mile on the
elliptical before lifting in order to get the blood moving.

Thoughts, opinions, criticisms? (on the routine)

Ryan

Split routines, pfui.

??PFUI??

Quoted message said:

Some nice exercise choices. Lotta isolation stuff, though; I doubt that
I'd have the energy to burn on a lmmpsmf; one hard set would be more
plausible than four, too.

Work your biceps hard two days in a row, is that on purpose?

Not always two days in a row. Check the rotating day off. But yeah, it
was. I just like bicep work. I'm not curling 300lbs or anything on the
bis day though.

Quoted message said:

Rearranged T-style, workout twice a week:

Press, squat, chin, crunch, calf raise... hits everything, I think, and
in ten hard sets a week (not counting warmups) instead of 98.

I used to do something similar once every three days. Just had a couple
more things thrown in.

I find that I don't really have it in me to do more than one or two big
compound movements a day at the gym. And this keeps me going on a
regular basis which is pretty important to me staying motivated.

Thanks for the input. It is much appreciated.

Ryan

T said:

Ryan Case said:

I have noticed lately that there has been a lack of requests for
these. So, in order to keep the MFW universe in balance, I will post
what I am currently doing with my gym time and let the folks tell me
what they think of it.

A little background first. I am coming off a five month stretch in
which I spent no time in the gym. My wife and I bought a little
1300sq/ft place in February and then my father and I transformed it
into 2200sq/ft on weekends and nights. Our old place sold almost right
away, so we were forced to take our two year old and shack in with the
folks until the project was done. This caused the gym to fall off the
priority ladder.

Secondly, I am in my second week of the lmmpmsf. So my main goal in
going to the gym at this point is to keep as much lbm during my fat
reduction as I can.

That being said I have split my workout into three days. I normally go
two days on one off.

Day one:
Chin ups (4x8)
Seated Hammerstrength rows (4x8)
Lat pull downs (4x8)
Shrugs (4x8)
ABS

Quoted message said:

Day two:
Incline DB press (4x8)
Cable Cross, low and stiff armed (4x8)
Lateral raises (4x8) I think this is what these are called. Start with
DBs at your sides and raise your arms straight out to the same height
as your shoulders.
Tris (4x8)
Bis (4x8)

Quoted message said:

Day three:
OFF

Quoted message said:

Day four:
Squats (4x8) NOT POWER CURTSIES
Calf Raises (4x8)
SLDL (4x8)
Trunk extensions (4x8) I think this is what these are called. They are
like a reverse sit up.

Day five would start over with Day 1's workout and six would be an off
day. etc etc. You all are a pretty smart bunch, I am sure you get it.

I always stretch first, and usually run about a half mile on the
elliptical before lifting in order to get the blood moving.

Thoughts, opinions, criticisms? (on the routine)

Ryan

Split routines, pfui.

??PFUI??

Quoted message said:

Some nice exercise choices. Lotta isolation stuff, though; I doubt that
I'd have the energy to burn on a lmmpsmf; one hard set would be more
plausible than four, too.

Work your biceps hard two days in a row, is that on purpose?

Not always two days in a row. Check the rotating day off. But yeah, it
was. I just like bicep work. I'm not curling 300lbs or anything on the
bis day though.

Quoted message said:

Rearranged T-style, workout twice a week:

Press, squat, chin, crunch, calf raise... hits everything, I think, and
in ten hard sets a week (not counting warmups) instead of 98.

I used to do something similar once every three days. Just had a couple
more things thrown in.

I find that I don't really have it in me to do more than one or two big
compound movements a day at the gym. And this keeps me going on a
regular basis which is pretty important to me staying motivated.

Thanks for the input. It is much appreciated.

Ryan

T <[email hidden]> wrote in
news:[email hidden]:

Quoted message said:

Ryan Case said:

I have noticed lately that there has been a lack of requests for these.
So, in order to keep the MFW universe in balance, I will post what I am
currently doing with my gym time and let the folks tell me what they
think of it.

A little background first. I am coming off a five month stretch in
which I spent no time in the gym. My wife and I bought a little
1300sq/ft place in February and then my father and I transformed it
into 2200sq/ft on weekends and nights. Our old place sold almost right
away, so we were forced to take our two year old and shack in with the
folks until the project was done. This caused the gym to fall off the
priority ladder.

Secondly, I am in my second week of the lmmpmsf. So my main goal in
going to the gym at this point is to keep as much lbm during my fat
reduction as I can.

That being said I have split my workout into three days. I normally go
two days on one off.

Day one:
Chin ups (4x8)
Seated Hammerstrength rows (4x8)
Lat pull downs (4x8)
Shrugs (4x8)
ABS

Quoted message said:

Day two:
Incline DB press (4x8)
Cable Cross, low and stiff armed (4x8)
Lateral raises (4x8) I think this is what these are called. Start with
DBs at your sides and raise your arms straight out to the same height
as your shoulders.
Tris (4x8)
Bis (4x8)

Quoted message said:

Day three:
OFF

Quoted message said:

Day four:
Squats (4x8) NOT POWER CURTSIES
Calf Raises (4x8)
SLDL (4x8)
Trunk extensions (4x8) I think this is what these are called. They are
like a reverse sit up.

Day five would start over with Day 1's workout and six would be an off
day. etc etc. You all are a pretty smart bunch, I am sure you get it.

I always stretch first, and usually run about a half mile on the
elliptical before lifting in order to get the blood moving.

Thoughts, opinions, criticisms? (on the routine)

Ryan

Split routines, pfui.

Some nice exercise choices. Lotta isolation stuff, though; I doubt that
I'd have the energy to burn on a lmmpsmf; one hard set would be more
plausible than four, too.

Work your biceps hard two days in a row, is that on purpose?

Rearranged T-style, workout twice a week:

Press, squat, chin, crunch, calf raise... hits everything, I think, and
in ten hard sets a week (not counting warmups) instead of 98.

And what about the rep range? Maybe go heavier and do 5 or less?

Hey, what about Pavel's PTP routine? (I've got it on the brain because I
started with it last week. I was doing Aikido every night and wanted a
routine that was compatible.) Maybe that kind of high-intensity low-volume
would work with the lower energy from not eating enough.

Hugh

--
Exercise is a dirty word. Whenever I hear it, I wash my mouth out with
chocolate. ("Ladi"😉

T <[email hidden]> wrote in
news:[email hidden]:

Quoted message said:

Ryan Case said:

I have noticed lately that there has been a lack of requests for these.
So, in order to keep the MFW universe in balance, I will post what I am
currently doing with my gym time and let the folks tell me what they
think of it.

A little background first. I am coming off a five month stretch in
which I spent no time in the gym. My wife and I bought a little
1300sq/ft place in February and then my father and I transformed it
into 2200sq/ft on weekends and nights. Our old place sold almost right
away, so we were forced to take our two year old and shack in with the
folks until the project was done. This caused the gym to fall off the
priority ladder.

Secondly, I am in my second week of the lmmpmsf. So my main goal in
going to the gym at this point is to keep as much lbm during my fat
reduction as I can.

That being said I have split my workout into three days. I normally go
two days on one off.

Day one:
Chin ups (4x8)
Seated Hammerstrength rows (4x8)
Lat pull downs (4x8)
Shrugs (4x8)
ABS

Quoted message said:

Day two:
Incline DB press (4x8)
Cable Cross, low and stiff armed (4x8)
Lateral raises (4x8) I think this is what these are called. Start with
DBs at your sides and raise your arms straight out to the same height
as your shoulders.
Tris (4x8)
Bis (4x8)

Quoted message said:

Day three:
OFF

Quoted message said:

Day four:
Squats (4x8) NOT POWER CURTSIES
Calf Raises (4x8)
SLDL (4x8)
Trunk extensions (4x8) I think this is what these are called. They are
like a reverse sit up.

Day five would start over with Day 1's workout and six would be an off
day. etc etc. You all are a pretty smart bunch, I am sure you get it.

I always stretch first, and usually run about a half mile on the
elliptical before lifting in order to get the blood moving.

Thoughts, opinions, criticisms? (on the routine)

Ryan

Split routines, pfui.

Some nice exercise choices. Lotta isolation stuff, though; I doubt that
I'd have the energy to burn on a lmmpsmf; one hard set would be more
plausible than four, too.

Work your biceps hard two days in a row, is that on purpose?

Rearranged T-style, workout twice a week:

Press, squat, chin, crunch, calf raise... hits everything, I think, and
in ten hard sets a week (not counting warmups) instead of 98.

And what about the rep range? Maybe go heavier and do 5 or less?

Hey, what about Pavel's PTP routine? (I've got it on the brain because I
started with it last week. I was doing Aikido every night and wanted a
routine that was compatible.) Maybe that kind of high-intensity low-volume
would work with the lower energy from not eating enough.

Hugh

--
Exercise is a dirty word. Whenever I hear it, I wash my mouth out with
chocolate. ("Ladi"😉

Quoted message said:

Quoted message said:

Rearranged T-style, workout twice a week:

Press, squat, chin, crunch, calf raise... hits everything, I think,
and in ten hard sets a week (not counting warmups) instead of 98.

Quoted message said:

I used to do something similar once every three days. Just had a couple
more things thrown in.

Quoted message said:

I find that I don't really have it in me to do more than one or two big
compound movements a day at the gym.

You mean 4-8 hard sets, right?

Anyway, sure; kill yourself on the squats, everything else is icing.

You really find a hundred sets a week easier than ten?

Quoted message said:

Thanks for the input. It is much appreciated.

Sure; fun; interesting to see how other people do it.

Hugh Beyer said:

T <[email hidden]> wrote in
news:[email hidden]:

Quoted message said:

Ryan Case said:

I have noticed lately that there has been a lack of requests for these.
So, in order to keep the MFW universe in balance, I will post what I am
currently doing with my gym time and let the folks tell me what they
think of it.

A little background first. I am coming off a five month stretch in
which I spent no time in the gym. My wife and I bought a little
1300sq/ft place in February and then my father and I transformed it
into 2200sq/ft on weekends and nights. Our old place sold almost right
away, so we were forced to take our two year old and shack in with the
folks until the project was done. This caused the gym to fall off the
priority ladder.

Secondly, I am in my second week of the lmmpmsf. So my main goal in
going to the gym at this point is to keep as much lbm during my fat
reduction as I can.

That being said I have split my workout into three days. I normally go
two days on one off.

Day one:
Chin ups (4x8)
Seated Hammerstrength rows (4x8)
Lat pull downs (4x8)
Shrugs (4x8)
ABS

Quoted message said:

Day two:
Incline DB press (4x8)
Cable Cross, low and stiff armed (4x8)
Lateral raises (4x8) I think this is what these are called. Start with
DBs at your sides and raise your arms straight out to the same height
as your shoulders.
Tris (4x8)
Bis (4x8)

Quoted message said:

Day three:
OFF

Quoted message said:

Day four:
Squats (4x8) NOT POWER CURTSIES
Calf Raises (4x8)
SLDL (4x8)
Trunk extensions (4x8) I think this is what these are called. They are
like a reverse sit up.

Day five would start over with Day 1's workout and six would be an off
day. etc etc. You all are a pretty smart bunch, I am sure you get it.

I always stretch first, and usually run about a half mile on the
elliptical before lifting in order to get the blood moving.

Thoughts, opinions, criticisms? (on the routine)

Ryan

Split routines, pfui.

Some nice exercise choices. Lotta isolation stuff, though; I doubt that
I'd have the energy to burn on a lmmpsmf; one hard set would be more
plausible than four, too.

Work your biceps hard two days in a row, is that on purpose?

Rearranged T-style, workout twice a week:

Press, squat, chin, crunch, calf raise... hits everything, I think, and
in ten hard sets a week (not counting warmups) instead of 98.

And what about the rep range? Maybe go heavier and do 5 or less?

That has been on my mind. But I really lost a lot in some of my lifts
like squat while off and am working on getting a good base going again
with them. And finding my range. I figure in a couple more weeks I will
know better what a good working weight for a set number of reps is for
me in a certain lift.

Quoted message said:

Hey, what about Pavel's PTP routine? (I've got it on the brain because I
started with it last week. I was doing Aikido every night and wanted a
routine that was compatible.) Maybe that kind of high-intensity low-volume
would work with the lower energy from not eating enough.

mebbe, if this starts to really drag on me, or I feel a rut I will check
it out.

Quoted message said:

Hugh

T said:

Quoted message said:

Quoted message said:

Rearranged T-style, workout twice a week:

Press, squat, chin, crunch, calf raise... hits everything, I think,
and in ten hard sets a week (not counting warmups) instead of 98.

Quoted message said:

I used to do something similar once every three days. Just had a
couple more things thrown in.

Quoted message said:

I find that I don't really have it in me to do more than one or two
big compound movements a day at the gym.

You mean 4-8 hard sets, right?

Well if it were being looked at on a dial like a stovetop has for the
burners it would prolly be between hard and medium hard. And I am doing
4 sets. No more, no less.

Quoted message said:

Anyway, sure; kill yourself on the squats, everything else is icing.

You really find a hundred sets a week easier than ten?

If I only went in twice a week my enthusiasm would wane and I would
prolly quit going.

Quoted message said:

Quoted message said:

Thanks for the input. It is much appreciated.

Sure; fun; interesting to see how other people do it.

Quoted message said:

Quoted message said:

Quoted message said:

I find that I don't really have it in me to do more than one or two
big compound movements a day at the gym.

Quoted message said:

Quoted message said:

You mean 4-8 hard sets, right?

Quoted message said:

Well if it were being looked at on a dial like a stovetop has for the
burners it would prolly be between hard and medium hard. And I am doing
4 sets. No more, no less.

Well, 4 times one or two big compound movements, right?

Quoted message said:

Quoted message said:

Anyway, sure; kill yourself on the squats, everything else is icing.

Quoted message said:

Quoted message said:

You really find a hundred sets a week easier than ten?

Quoted message said:

If I only went in twice a week my enthusiasm would wane and I would
prolly quit going.

Thrice a week?

T said:

Quoted message said:

Quoted message said:

> I find that I don't really have it in me to do more than one or two
> big compound movements a day at the gym.

Quoted message said:

Quoted message said:

You mean 4-8 hard sets, right?

Quoted message said:

Well if it were being looked at on a dial like a stovetop has for the
burners it would prolly be between hard and medium hard. And I am
doing 4 sets. No more, no less.

Well, 4 times one or two big compound movements, right?

Yep,

Quoted message said:

Quoted message said:

Quoted message said:

Anyway, sure; kill yourself on the squats, everything else is icing.

Quoted message said:

Quoted message said:

You really find a hundred sets a week easier than ten?

Quoted message said:

If I only went in twice a week my enthusiasm would wane and I would
prolly quit going.

Thrice a week?

Right now I am going five times a week. We'll see how things progress. I
will keep you informed, especially if I end up falling back on your advice.

Ryan

T said:

Quoted message said:

Quoted message said:

> I find that I don't really have it in me to do more than one or two
> big compound movements a day at the gym.

Quoted message said:

Quoted message said:

You mean 4-8 hard sets, right?

Quoted message said:

Well if it were being looked at on a dial like a stovetop has for the
burners it would prolly be between hard and medium hard. And I am
doing 4 sets. No more, no less.

Well, 4 times one or two big compound movements, right?

Yep,

Quoted message said:

Quoted message said:

Quoted message said:

Anyway, sure; kill yourself on the squats, everything else is icing.

Quoted message said:

Quoted message said:

You really find a hundred sets a week easier than ten?

Quoted message said:

If I only went in twice a week my enthusiasm would wane and I would
prolly quit going.

Thrice a week?

Right now I am going five times a week. We'll see how things progress. I
will keep you informed, especially if I end up falling back on your advice.

Ryan

Quoted message said:

Thoughts, opinions, criticisms? (on the routine)

Ryan

Goals?
How long have you done the same routine?

Quoted message said:

Thoughts, opinions, criticisms? (on the routine)

Ryan

Goals?
How long have you done the same routine?

In article <[email hidden]>,

Ryan Case said:

Dally wrote:

Quoted message said:

I wouldn't chase shoulder hypertrophy away with a big stick.

If you could then you wouldn't need to.

Quoted message said:

Quoted message said:

About the stretching: I'm reading that it's better to stretch after
you're warmed up. Ten minutes on the elliptical THEN some stretching,
or a warm-up set of bench or squats, THEN stretch. I'm old, so I have
to stretch AFTER the workout, too.

You're better off stretching ONLY after the workout. Stretching
reduces your strength temporarily.

Seth
--
Who cares? Shut up and lift. -- Watson (the pencil neck) Davis

Seth Breidbart said:

In article <[email hidden]>,

Ryan Case said:

Dally wrote:

Quoted message said:

I wouldn't chase shoulder hypertrophy away with a big stick.

If you could then you wouldn't need to.

Quoted message said:

Quoted message said:

About the stretching: I'm reading that it's better to stretch after
you're warmed up. Ten minutes on the elliptical THEN some stretching,
or a warm-up set of bench or squats, THEN stretch. I'm old, so I have
to stretch AFTER the workout, too.

You're better off stretching ONLY after the workout. Stretching
reduces your strength temporarily.

Interesting. I didn't know that. Makes sense. Luckily, I'm doing
endurance-weenie weightlifting these days, and that means lots of reps
at low weights.

Yes, I'm trying to tone.

(Kidding, people, kidding!)

Dally

Seth Breidbart said:

You're better off stretching ONLY after the workout. Stretching
reduces your strength temporarily.

Really? I always heard you should only stretch afterwards because
stretching cold muscles is more likely to damage them.

The Queen of Cans and Jars said:

Seth Breidbart said:

You're better off stretching ONLY after the workout. Stretching
reduces your strength temporarily.

Really? I always heard you should only stretch afterwards because
stretching cold muscles is more likely to damage them.

That doesn't contradict what he's saying. We all agree that stretching
cold isn't a good idea. He was suggesting I ought not to stretch after
the warm-up - just at the end.

Dally