Workout Too Long

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Replies

  • Azdak
    Azdak Posts: 8,281 Member
    Theoldguy1 wrote: »
    Azdak wrote: »
    Dump:

    One of the chest presses
    Calf raise
    Shrugs
    Leg raise
    Cable chest
    Biceps curls for now

    Add:
    Rear deltoid exercise (google for examples)
    If you can’t do body wt dips and they have an assisted dip machine, consider substitute/ alternate dip for cable tri ext.

    Consider adding loaded carry (farmers walk and variations)

    I’m sure others will have more ideas.


    Agree with all the above. Also with @wiigelec comments that squats and deadlifst should be in your base. If you lack the time take out the leg press and do these instead.

    If you work a desk job and have the typical rounded shoulders that go with it, I'd drop the cable triceps extensions and add another pulling movement. Horizontal rows are a good option IMO because they force one to engage the core:

    https://www.youtube.com/watch?v=VSq-Aon--x4

    This exercise has it’s place—esp if you are stuck and have to improvise a body weight workout routine.

    I am not the biggest fan of using a fixed bar for a high row exercise. The vast majority of people cannot properly do a high row anyhow and the fixed bar just adds to kinesiologic confusion (my invented word). I prefer cable, band, TRX, where you can modify the wrist and humeral angle as needed and also more easily articulate the scapula.

    Just another old guy’s opinion.
  • Theoldguy1
    Theoldguy1 Posts: 2,486 Member
    Azdak wrote: »
    Theoldguy1 wrote: »
    Azdak wrote: »
    Dump:

    One of the chest presses
    Calf raise
    Shrugs
    Leg raise
    Cable chest
    Biceps curls for now

    Add:
    Rear deltoid exercise (google for examples)
    If you can’t do body wt dips and they have an assisted dip machine, consider substitute/ alternate dip for cable tri ext.

    Consider adding loaded carry (farmers walk and variations)

    I’m sure others will have more ideas.


    Agree with all the above. Also with @wiigelec comments that squats and deadlifst should be in your base. If you lack the time take out the leg press and do these instead.

    If you work a desk job and have the typical rounded shoulders that go with it, I'd drop the cable triceps extensions and add another pulling movement. Horizontal rows are a good option IMO because they force one to engage the core:

    https://www.youtube.com/watch?v=VSq-Aon--x4

    This exercise has it’s place—esp if you are stuck and have to improvise a body weight workout routine.

    I am not the biggest fan of using a fixed bar for a high row exercise. The vast majority of people cannot properly do a high row anyhow and the fixed bar just adds to kinesiologic confusion (my invented word). I prefer cable, band, TRX, where you can modify the wrist and humeral angle as needed and also more easily articulate the scapula.

    Just another old guy’s opinion.

    Yeah I actually use straps with gymnastic rings and hang them from the Smith machine.
  • Azdak
    Azdak Posts: 8,281 Member
    Theoldguy1 wrote: »
    Azdak wrote: »
    Theoldguy1 wrote: »
    Azdak wrote: »
    Dump:

    One of the chest presses
    Calf raise
    Shrugs
    Leg raise
    Cable chest
    Biceps curls for now

    Add:
    Rear deltoid exercise (google for examples)
    If you can’t do body wt dips and they have an assisted dip machine, consider substitute/ alternate dip for cable tri ext.

    Consider adding loaded carry (farmers walk and variations)

    I’m sure others will have more ideas.


    Agree with all the above. Also with @wiigelec comments that squats and deadlifst should be in your base. If you lack the time take out the leg press and do these instead.

    If you work a desk job and have the typical rounded shoulders that go with it, I'd drop the cable triceps extensions and add another pulling movement. Horizontal rows are a good option IMO because they force one to engage the core:

    https://www.youtube.com/watch?v=VSq-Aon--x4

    This exercise has it’s place—esp if you are stuck and have to improvise a body weight workout routine.

    I am not the biggest fan of using a fixed bar for a high row exercise. The vast majority of people cannot properly do a high row anyhow and the fixed bar just adds to kinesiologic confusion (my invented word). I prefer cable, band, TRX, where you can modify the wrist and humeral angle as needed and also more easily articulate the scapula.

    Just another old guy’s opinion.

    Yeah I actually use straps with gymnastic rings and hang them from the Smith machine.

    And who said Smith machines were useless. :D

    They also great for incline push up progressions.





  • Theoldguy1
    Theoldguy1 Posts: 2,486 Member
    Azdak wrote: »
    Theoldguy1 wrote: »
    Azdak wrote: »
    Theoldguy1 wrote: »
    Azdak wrote: »
    Dump:

    One of the chest presses
    Calf raise
    Shrugs
    Leg raise
    Cable chest
    Biceps curls for now

    Add:
    Rear deltoid exercise (google for examples)
    If you can’t do body wt dips and they have an assisted dip machine, consider substitute/ alternate dip for cable tri ext.

    Consider adding loaded carry (farmers walk and variations)

    I’m sure others will have more ideas.


    Agree with all the above. Also with @wiigelec comments that squats and deadlifst should be in your base. If you lack the time take out the leg press and do these instead.

    If you work a desk job and have the typical rounded shoulders that go with it, I'd drop the cable triceps extensions and add another pulling movement. Horizontal rows are a good option IMO because they force one to engage the core:

    https://www.youtube.com/watch?v=VSq-Aon--x4

    This exercise has it’s place—esp if you are stuck and have to improvise a body weight workout routine.

    I am not the biggest fan of using a fixed bar for a high row exercise. The vast majority of people cannot properly do a high row anyhow and the fixed bar just adds to kinesiologic confusion (my invented word). I prefer cable, band, TRX, where you can modify the wrist and humeral angle as needed and also more easily articulate the scapula.

    Just another old guy’s opinion.

    Yeah I actually use straps with gymnastic rings and hang them from the Smith machine.

    And who said Smith machines were useless. :D

    They also great for incline push up progressions.





    Actually i hog the Smith machine for a while. I do the inverted rows with the straps/rings, adjust the strap length a bit then do pushups on the rings.

    Feels like it really helps my shoulders.
  • allother94
    allother94 Posts: 588 Member
    Theoldguy1 wrote: »
    Azdak wrote: »
    Theoldguy1 wrote: »
    Azdak wrote: »
    Theoldguy1 wrote: »
    Azdak wrote: »
    Dump:

    One of the chest presses
    Calf raise
    Shrugs
    Leg raise
    Cable chest
    Biceps curls for now

    Add:
    Rear deltoid exercise (google for examples)
    If you can’t do body wt dips and they have an assisted dip machine, consider substitute/ alternate dip for cable tri ext.

    Consider adding loaded carry (farmers walk and variations)

    I’m sure others will have more ideas.


    Agree with all the above. Also with @wiigelec comments that squats and deadlifst should be in your base. If you lack the time take out the leg press and do these instead.

    If you work a desk job and have the typical rounded shoulders that go with it, I'd drop the cable triceps extensions and add another pulling movement. Horizontal rows are a good option IMO because they force one to engage the core:

    https://www.youtube.com/watch?v=VSq-Aon--x4

    This exercise has it’s place—esp if you are stuck and have to improvise a body weight workout routine.

    I am not the biggest fan of using a fixed bar for a high row exercise. The vast majority of people cannot properly do a high row anyhow and the fixed bar just adds to kinesiologic confusion (my invented word). I prefer cable, band, TRX, where you can modify the wrist and humeral angle as needed and also more easily articulate the scapula.

    Just another old guy’s opinion.

    Yeah I actually use straps with gymnastic rings and hang them from the Smith machine.

    And who said Smith machines were useless. :D

    They also great for incline push up progressions.





    Actually i hog the Smith machine for a while. I do the inverted rows with the straps/rings, adjust the strap length a bit then do pushups on the rings.

    Why does this not surprise me?
  • Theoldguy1
    Theoldguy1 Posts: 2,486 Member
    edited December 2019
    allother94 wrote: »
    Theoldguy1 wrote: »
    Azdak wrote: »
    Theoldguy1 wrote: »
    Azdak wrote: »
    Theoldguy1 wrote: »
    Azdak wrote: »
    Dump:

    One of the chest presses
    Calf raise
    Shrugs
    Leg raise
    Cable chest
    Biceps curls for now

    Add:
    Rear deltoid exercise (google for examples)
    If you can’t do body wt dips and they have an assisted dip machine, consider substitute/ alternate dip for cable tri ext.

    Consider adding loaded carry (farmers walk and variations)

    I’m sure others will have more ideas.


    Agree with all the above. Also with @wiigelec comments that squats and deadlifst should be in your base. If you lack the time take out the leg press and do these instead.

    If you work a desk job and have the typical rounded shoulders that go with it, I'd drop the cable triceps extensions and add another pulling movement. Horizontal rows are a good option IMO because they force one to engage the core:

    https://www.youtube.com/watch?v=VSq-Aon--x4

    This exercise has it’s place—esp if you are stuck and have to improvise a body weight workout routine.

    I am not the biggest fan of using a fixed bar for a high row exercise. The vast majority of people cannot properly do a high row anyhow and the fixed bar just adds to kinesiologic confusion (my invented word). I prefer cable, band, TRX, where you can modify the wrist and humeral angle as needed and also more easily articulate the scapula.

    Just another old guy’s opinion.

    Yeah I actually use straps with gymnastic rings and hang them from the Smith machine.

    And who said Smith machines were useless. :D

    They also great for incline push up progressions.





    Actually i hog the Smith machine for a while. I do the inverted rows with the straps/rings, adjust the strap length a bit then do pushups on the rings.

    Why does this not surprise me?


    If it makes you feel better my comment on
    hogging the Smith machine was somewhat tongue in cheek. I do about 10 sets total of pushups and rows, about 200 total repa. My rest between sets is 30 seconds of a dead hang. Whole thing takes 12-15 minutes. Have been doing this for about a year and maybe had 2 people ask how many more sets i had.left. In both cases i offered to move my set up to an empty power cage.

  • Chieflrg
    Chieflrg Posts: 9,097 Member
    edited December 2019
    allother94 wrote: »
    My trainer is an ex lifting competitor. I believe it base on their body. There must be something in my form, or weakness in my body, that I can’t communicate via posting.

    Regardless, I’ve been taught the squat and deadlift now. I’m just going to practice them here and ther and work them in over 6 months just in case my trainer was right. It’s only 6 months after all...

    As far as lift selection more info is needed such as training history and how you respond.

    There is nothing wrong if you don't perform deadlifts or squats especially if you are only 6 months in. Its such a short time span when we think long term. They are just the most efficient way to train initially and is more dependant on goals.

    I'd hazard there was nothing wrong with your form or weakness. When all is said and done form comes from the proper load, volume, and practice through reps.

    Keep plugging and I hope the trainer suits your needs.
  • Theoldguy1
    Theoldguy1 Posts: 2,486 Member
    allother94 wrote: »
    Theoldguy1 wrote: »
    allother94 wrote: »
    Theoldguy1 wrote: »
    Azdak wrote: »
    Dump:

    One of the chest presses
    Calf raise
    Shrugs
    Leg raise
    Cable chest
    Biceps curls for now

    Add:
    Rear deltoid exercise (google for examples)
    If you can’t do body wt dips and they have an assisted dip machine, consider substitute/ alternate dip for cable tri ext.

    Consider adding loaded carry (farmers walk and variations)

    I’m sure others will have more ideas.


    Agree with all the above. Also with @wiigelec comments that squats and deadlifst should be in your base. If you lack the time take out the leg press and do these instead.

    If you work a desk job and have the typical rounded shoulders that go with it, I'd drop the cable triceps extensions and add another pulling movement. Horizontal rows are a good option IMO because they force one to engage the core:

    https://www.youtube.com/watch?v=VSq-Aon--x4

    Not sure I would feel comfortable doing the exercise in the video... I think people will look at me funny.

    Not sure why you would feel uncomfortable. If you think people will believe you look funny compare your build to those clowns doing unending sets of concentration curls after 6 months

    It’s just not something I see others doing. There are a lot of big dudes in my gym, and they all pretty much do the same 10-15 exercises. There is one guy that is always doing weird stuff like this, but he is no bigger than the others.

    Plus I would need to set this up. Need a bar to pull up on near a place I can push with my feet.

    Is this an exercise you do? And when you call yourself an “old guy”, how old are we talking here?

    @allother94 yes the inverted row is an exercise I do at the recommendation of a nationally known physical therapist and Certified Strength and Conditioning Specialist I work with. I've worked a desk job for a number of years which really takes a toll on your shoulder and upper back health.

    For the inverted row you are not pushing with your feet. Your foot point of contact is the heel on the floor (you can progress the exercise by raising the the feet on a bench and from there adding external load via a weight vest). The camera angle may be confusing you regarding pushing with your feet. You can use a Smith machine or any rack with the bar placed at the appropriate height.

    I'm in my 60's been lifting/running/biking for about 45 years. I've done/do a fair amount of reading on the topic. I took a 45 hour prep class at the local JC and passed the ACE Personal Trainer exam a couple years ago just for personal enrichment.

    There is a ton about resistance training in particular and exercise in general I don't know but I feel I have enough training experience and and "book learning" to know when BS is being thrown out there.

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