Introduction

jaxdiablo

Hi folks. (Hi Bryan!)

So I'm just starting out lifting, I talk with Joe and Saint regularly, but hey, I know their tired of listening to me question and complain (hey, I'm still out of shape, it's expected, and I'm really j/k lol). So since they added me to the group, I figured I might as well say, hi, try to get involved, and pick the hive mind about some questions. I worked with Joe and Saint to get my 3x a week full body work out (which will be listed below). I do have a question about the weights I'm doing on one specific exercise. At the gym at my office they have a "Smith" machine for squats, deads, and stuff like that. So I've been doing stiff leg deadlifts /w 1 45# plate on each side (stop snickering, I just started last week and I had back surgery a few months back! lol). What is the actual weight that I'm lifting?

And here's the 3x a week total body work out -
Bench 1 set @115# - 10 reps - 2 sets @120# - 7 and 5 reps

Leg Press (Machine) - 260# - 3 sets - 12 reps

Stiff Leg Dead Lift (Smith Machine) - 1 45# plate on each side - 3 sets 10 reps

Barbell Row (Low Row Machine) - 100# - 2 sets 10 reps/110# 1 set 10 reps

Shoulder Press - 50# - 1 set 12 reps/60# 1 set 10 reps/50# 1 set 8 reps

Standing Alternating Curls - 25# dumbbells - 3 sets 20 reps (10 per arm)

Tricep Push Down - 60# 3 sets 12 reps

Calf Raises - 160# 3 sets 12 reps

Stationary Bike - 2 1/2 miles

joejccva71

The smith machine bar isn't enough to be worthy of counting, but depending on the machine it could be between 5-20lbs. I never count the bar on a smith machine, just the plates. On an olympic standard bar, yes you count it as they are 45lbs.

Moving on.

Remember the amount of reps you do per set per exercise is normally dependant on what you are trying to achieve. (generally speaking of course)

Muscle endurance: 10-15 reps
Optimal mass gains: 6-8 reps
Strength gains: 4-6 reps

Now, before the naysayers hang me out to dry ...yes you CAN gain mass doing the strength gains 4-6 reps, but even Lyle McDonald argues this and says 6-8 is OPTIMAL for mass gains. It really depends.

Saint likes to do more reps because he strives for functional muscle. Me? I want to get bigger first. Strength and functionality of muscle will come with time.

For you? I would stick with lifting heavy. I wouldn't go higher than 8 reps in ANY exercise right now. Not until you cut that bodyfat down. Lifting heavy will retain as much lean muscle mass as possible while you are cutting that bodyfat off so you don't have horrible body composition down the road.

Your routine looks solid except I wouldn't do Stiff Legged Deads on a Smith Machine. That is asking for trouble IMO. Maybe others can chime in. Everything else looks good bro.

jaxdiablo

Awesome. With my back issues I figured it would be the safest way to get some lower back work in, with the most cautious approach just because if the back twinges or something I can just drop the bar and not hurt myself or anyone else.

The reason I'm kinda trying to hit the middle of the road on the free weight stuff is because I don't have a spotter or anyone to watch me in case I blow a blood vessel or something. So I wanted to find a happy median. I can do most of my lifts on machines, so I might switch to doing that to increase the weight and drop the reps.

Sound like a fair trade off? Higher weights, lower reps, but using machines. I think I'll try that tomorrow.

joejccva71

Awesome. With my back issues I figured it would be the safest way to get some lower back work in, with the most cautious approach just because if the back twinges or something I can just drop the bar and not hurt myself or anyone else.

The reason I'm kinda trying to hit the middle of the road on the free weight stuff is because I don't have a spotter or anyone to watch me in case I blow a blood vessel or something. So I wanted to find a happy median. I can do most of my lifts on machines, so I might switch to doing that to increase the weight and drop the reps.

Sound like a fair trade off? Higher weights, lower reps, but using machines. I think I'll try that tomorrow.

That sounds fine. Also the reason why I wouldn't do the SLDL's on a smith is because the smith machine restricts your movement drastically. I tried using a smith machine to do HEAVY shrugs and I ended up pulling my lats because of the restriction. I now do them on a standard barbell and its been great.