Weightlifting/ Workout

[qu1cks1lver56]

My buddy went to the gym with me and got me started on dumbell bench press. I've never done it before a few weeks ago, liking it much more than regular flat bench, seeing results much faster.

I usually do chest and biceps on mondays, triceps, shoulders, and back on tuesday, and usually work in some abs at the end of each workout, then I usually do cardio on Wednesdays and legs on Thursdays.

I feel like I should do more for my back and shoulders though, but I don't know what.

On Tuesdays I do:

dumbell shoulder press 3x12x50 (50 in each hand) and sometimes can't get the last rep or 2 on set 3

shrugs with 65lb dumbells, usually 3 sets of 12

skullcrushers with a 40 or 45lb dumbell, 3x10

tricep pulldowns on cable machine with 90lbs, 2x20

single handed tricep pulldowns on cable machine with 30lbs 2x16

wide grip lat pulldowns with 165lbs 3x12

2 different row machines 1 low, 1 high, with 180lbs, usually 2x10 on each.

that's not the order I go in, usually start at shoulder press then move around to whatever I feel like next lol. But what else could I do for shoulders and back?

[blownengine]

Do side, front, and rear raises with dumbells. They will really bulk the outside and give you width. It also looks much better when you flex your biceps.

[qu1cks1lver56]

Ahh didn't even think about that.

Thanks

[optical]

Damn, I want to look like that haha

Don't we all. Yea nice work Optical.

thanks guys but looks are so deceiving. I look strong and am usually stronger than people my weight but i dont feel it. I would much rather look worse and be stronger.

Did the bench workout you posted orion, I feel very sore and was not even able to do the whole thing. I think i am going to have to split my tricep and my chest routine up i just get so exhausted from doing chest. Also i didnt put that i am training to be an mma fighter, I usually do grappling, heavy, and speed bag work everyday for 30-60 minites.

[OrionStang]

Glad you like it, man. I started a 5x5 program today. Doing it for bench, squat, deadlift, and military press. Legs and core monday, bench tuesday, off wednesday, deadlift/back and core thursday, and shoulders friday. Haven't squatted in about 6 weeks (knees), and it felt good to get back under the bar.

[optical]

Glad you like it, man. I started a 5x5 program today. Doing it for bench, squat, deadlift, and military press. Legs and core monday, bench tuesday, off wednesday, deadlift/back and core thursday, and shoulders friday. Haven't squatted in about 6 weeks (knees), and it felt good to get back under the bar.

nice!, curious as to what you are starting for numbers on your squat considering the knee. I also just got done doing legs and felt awesome did 5 sets total of squat. 10x135,10x155,10x175,10x195,10x225 and felt awesome. Plus everything else of course.

[OrionStang]

Glad you like it, man. I started a 5x5 program today. Doing it for bench, squat, deadlift, and military press. Legs and core monday, bench tuesday, off wednesday, deadlift/back and core thursday, and shoulders friday. Haven't squatted in about 6 weeks (knees), and it felt good to get back under the bar.

nice!, curious as to what you are starting for numbers on your squat considering the knee. I also just got done doing legs and felt awesome did 5 sets total of squat. 10x135,10x155,10x175,10x195,10x225 and felt awesome. Plus everything else of course.

Well being the first day back, I just did 5x5 at 225. Felt easy, but don't want to rush back in. I'll probably add 25lbs a week over the next few weeks.

[optical]

I think i am going to sit down and go through this whole topic and create a better workout schedual tonight. So much information! for how sore i got/still am on the chest workout im kinda scared for the shoulder one coming up at the end of the week. 1 exercise i did for awhile were body weight squats. I did them two ways. first, 1,2,3,4,5...up to 20 which equals 210 total. The second was 20 sets of 10. If anyone gets bored with weight or doesnt have time to run to the gym i encourage you to give them a try. Anyone ever try making these protein bars?

http://scoobysworkshop.com/scooby-poo-bars/

[optical]

Is doing everything 5x5 a good idea or just 1 exercise per muscle? I started doing my deadlift that way today. Started lighter than i probably should have (225) but i think i will add 10 total pounds each week.

[Tebo]

Ive been doing pull ups lots and lots of pull ups. they are indespensible pretty much so once you get your endurance with them you can just go forever. I got so into pull ups over the winter i got a buddy hooked and we made our own pull up bar outside, ill post pics tomorrow.