OlyWaMuscle's Workout

[OlyWaMuscle]

This is current workout routine. (I'm halfway through week)

Cardio 10 min. warm up
Leg Curl 190 x 8
Leg Extension 210 x 7 HR=140
Leg Press 320 x 8
Strait Arm Pullover 75 x 8 HR=160
Bench Press 260 x 8
Bent Over Row 175 x 9
Overhead Press 160 x 7 HR=160
Bicep Curl 120 x 6
Barbell Shrug 360 x 9 HR=160
Treadmill cool-down 20 min.

Done 3 times a week, Wednesday, Friday, Sunday. Next week will be Tuesday, Thursday, Saturday.
Daily calories = 2300
Protein = 230 grams per day
Carbs = 172 grams per day
Fats = 77 grams per day
__________________________________________________________________________________________________
Wk 2 Day 1 (Tuesday)

Cardio 10 min. warm up
Squat w/Barbell 270 x 7
Standing calf raise 425 x 8 HR=150
Stiff legged deadlift 205 x 9
Pulldown (lat machine) 160 x 8
Front raise 50 x 9 HR=165
Bent arm fly 60 x 7
Tricep extension 80 x 8
Bench press 270 x 6 HR=165
Four way neck machine FB/SS 65 x 10
Treadmill cool-down 30 min

Daily calories = 2300
Protein = 230 grams per day
Carbs = 172 grams per day
Fats = 77 grams per day

[vamp]

Okay......

Cardio 10 min. warm up - can use 1st set at a lower weight as a warm up use say a 50 % of max for 12-20 rep range.

try a different workout for each day your in the gym.

go from biggest to smallest muscles for your workout and use more compound instead of isolated movements...better results (is your goal, strength, size, endurance, ...?)

so....

legs, back, chest, abs, shoulders, arms

Squats, deadlifts, lunges, rows, pull-ups, push-ups, etc.

cheers

[OlyWaMuscle]

This isn't you common workout. I use HIT, so there is only 1 set. And there is a 2 week rotation on the exercises. Thanks for the comments.

[swanso5]

why don'y you take out those shitty leg exercise and just do squats?

[vamp]

hmmm, didn't mention any rotation to start with....

Only going through that one time? - Why, are you a +60 year old only trying to keep moving and not worried about strength or muscle growth or fat burning?

try it 3 times through with 2-5 minute rest between and it would be more effective

Swanso's right, trash the the 3 leg excercises and do squats!!!!!

Once again, back before chest and shoulders and arms.

cheers

PS working out means just that, work!

[swanso5]

vampy he's doing the old school HIT routine which is one set to failure

[OlyWaMuscle]

hmmm, didn't mention any rotation to start with....

Only going through that one time? - Why, are you a +60 year old only trying to keep moving and not worried about strength or muscle growth or fat burning?

try it 3 times through with 2-5 minute rest between and it would be more effective

Swanso's right, trash the the 3 leg excercises and do squats!!!!!

Once again, back before chest and shoulders and arms.

cheers

PS working out means just that, work!

Yeah, should have mentioned the rotation. I tried the multi set workouts and had mixed results, and decided for myself that the high intensity single set to be the most productive. I do a 4-2-4 rep, with about a 30 second break between exercise.

clients seem to prefer the lighter weight/multi set work-outs, and the compound over the isolation exercises, and they have mixed results so I try to tailor their workouts for what goals they are trying to reach. Mine, its just to get back into shape after having surgery this summer. Thanks for the input.

Michael

[vamp]

Ah, that makes more sense now.

I admit, I've tried it but never felt like I accomplished anything by the time I hit the shower. Over the month I tried it, results were very minimal. But, we all know everyone's body and mind is different, so if its working for you, have at 'er!

cheers