Workout Review/Critique

PikaKnight

Hi! I was wondering if anyone would mind taking a look at my planned workout week that I'm starting either next week or the week after. The reason I am starting it later rather than now is because I have to wait for the handle I ordered for the low pulley machine to come in.

I know some of you may wonder why I don't go with free weights and believe me, I would if I could. Right now, I use my apartment's gym and all they have weight training wise is an older model Pacific Fitness home gym setup. I finally figured out that there was a low pulley to it and that opened a whole new door (so to speak) to what I am able to do.

Thanks for taking the time to look this over and lend your opinions/advice

ETA: I am trying to follow SL 5x5 and have found alternate exercises (i.e. Split squats w/ low pulley instead of squats, cable deadlifts, etc)

Monday, Wednesday and Friday (alternating workouts and lifting days)

Workout A:
Jumping Jacks - 2 or 3 sets of 75
Split Squats - 5x5
Chest Press, Machine - 5x5
Bent Over Low-Pulley Side Laterals - 5x5
Standing Bicep Curls w/ Low-Pulley - 3x5
Hip Adductions - 3x5
Standing Cable Wood Chop - 3x5
Reverse Crunches - 3x20
Glute Bridges - 3x15
Half Chin-Ups - 3x1 (This is what I can do now. I will be working to increase reps)

Workout B:
Jumping Jacks - 2 or 3 sets of 75
Split Squats - 5x5
Single Arm Cable Shoulder Press (OHP) - 5x5
Stiff-Legged Deadlift w/ Low-Pulley Cable - 1x5
Tricep Press, Machine - 3x5
Lat Pulldown - 3x5
Leg Kickbacks - 3x5
Vertical Crunches - 3x25
Glute Bridges - 3x15
Half Pull-Ups - 1x1 (This is what I can do now. Working on increasing sets and reps)

Tuesday and Thursday Workouts:
Jacks - 3x30 (doing more as a warm up. Can't do the jump part of it because of downstairs neighbors)
Reverse Lunges - 3x10 (w/ 8lb dumbbells..yeah, I know. But those dumbbells were free and all I got lol)
Push Ups - 3x25 (This is what I can do right now. My goal is to do 3x50)
Cardio (Elliptical, Tai Chi, Yoga, Stationary Bike, or Treadmill)
Planks - 3 planks at 120+sec each. (on Tuesday)
Side Planks - 2 planks at 60+sec each (on Thursday)

Saturday Workout:
Standing Calf Raises - 3x10
One Leg Squats - 3x10
Jacks - 3x30
Planks - 3 planks at 120+ each
Push Ups - 3x25
Cardio (Elliptical, Tai Chi or Yoga)

Sunday Workout:
Yoga

Sarauk2sf

Tagging to get to later.

Sarauk2sf

Sorry - this slipped through - will get to shortly

Sarauk2sf

Is there a way that you can post a pic of the equipment so I can get a better idea of what you have available?

PikaKnight

Here is the Chest Press machine I use for chest and tricep presses.




Here is the lat pulldown. I got a different handle (which is shown below), which I'll use w/ this for the Woodchoppers (using as a high pulley)





And here is the low pulley machine, the anklet I have for hip adductions and leg kickbacks, and the other handle I'll be using for low pulley exercises (standing bicep curls, deadlifts, split squats, single arm overhead shoulder press)

PikaKnight

I'm thinking about moving the push ups to Mondays, Wednesdays and Fridays and adding some other easy body weight leg and core exercises on Tuesdays and Thursdays (that I found on the YAYOG app)...depending on what your advice is.

Sarauk2sf

Thanks for the pics - it helps a lot. I will try to come up with some suggestions tomorrow.

PikaKnight

No prob and thank you Sara!!!

Sarauk2sf

So, I think you should limit your strength training to 3 x a week - you can do cardio/HIIT/yoga on other days if you wish - or after strength training.

My suggestions would be:

- warm up (jumping jacks are good)

- bulgarian split squats or pistol squats (see here for instructions - http://www.myfitnesspal.com/topics/show/902569-barbell-routines-when-you-only-have-dumbbells)

- chest press (make sure the fixed trajectory does not cause an unnatural motion - if it does, just do push ups)

- lateral and side raises - alternate between workouts A and B - see first 2 exercises here - http://www.youtube.com/watch?v=hgQNfyFHqg0

- face pull and rear delt fly - alternate between workouts A and B - angle face pull downwards more than a 'standard' face pull to get the mid back more (as you do not have rows in the routine and it looks like the pulley is fixed at the top): http://www.youtube.com/watch?v=uQS-tXL1CLg. The delt flys are the third exercise on the video above.

- pull throughs http://www.youtube.com/watch?v=A32WSOB-6Gw

- lat pull down

- cable barbell curls


If you do not have a rope attachment, it would be a good investment - they are about $20 I believe.

I would do 3 x sets of 8 - 12 (going up reps each workout until you get to 12 and then drop back to 8 and up the weight)

PikaKnight

Thanks Sara! I'll research and make a few edits.

The only ones I wouldn't be able to do are those requiring dumbbells. I only have 5lb and 8lb ones, which is why I'm going to try the cable split squats.

The pull throughs will have to wait. Just bought two attachments so it'll be a bit before I will buy another. The thing with those too, is that I have had bad back probs in the past. (Got so bad I had to get a shot in the back). So I'm scared to do pull throughs because I don't want to chance throwing it out. Maybe once I lose a bit more body fat and get stronger, I'll be more confident and give it a go.

PikaKnight

I'll have to look more into the face pulls and delts because they are fixed at the top (the high/lat) and ground (low pulley). And there isn't much room from the low pulley to the wall. Plus it's kind of dirty so I'm hesitant to try to sit on the floor, but if that's the only way to really do these, I'll just deal with it lol


ETA: You said I didn't have rows but I was planning on trying/doing these:

Bent Over Low-Pulley Side Lateral. You had side lateral, but the video for the bent over side lateral is different. Would these be okay as bent over substitutes?

http://www.youtube.com/watch?v=MWo03HuTuz4


They have this for cable bent over rows I could do. I tried them, but it wasn't comfortable. That's why I was going to switch over to the bent over low pulley side laterals.

http://www.youtube.com/watch?v=vv6a9jyLJkc

Another option (once I get the rope attachment) is from the video you posted : http://www.youtube.com/watch?v=uQS-tXL1CL
The cable upright rows. Would this be a preferable substitute for bent over rows versus the other two?



==============================

For the face pulls, I just found two variations that I might be able to do using the lat pulldown pulley. I'm thinking I might try the seat one once I get the rope attachment because I don't have that much room to do the standing one.

http://www.youtube.com/watch?v=ktRgCaWb5aI

http://www.youtube.com/watch?v=KxZzOUeo2-w

PikaKnight

Sorry for all the postings. Wish MFP would let us edit past the 30 min...lol. I kept thinking and researching in regards to the bent over rows, and I think that I can do cable bent over rows a lot more effectively/easier once I get the rope attachment. And I think I might try those pull throughs...just take it really slowly at low weight.

But for the rope bent overs, I'm not sure which form I should be aiming for:

http://www.youtube.com/watch?v=Eq_ArlGoZac

http://www.youtube.com/watch?v=j8bBp2Lv1uk

http://www.youtube.com/watch?v=a4EKAYqXJ_Y

Sarauk2sf

Bumping as I want to add some more input. Sorry for the delay in getting back to you.

PikaKnight

It's okay lol. I'm grateful for any advice and I know how busy you are

PikaKnight

Another question, sorry.


I was wondering if I could get an opinion on deadlift form using a low pulley. Below are a few vids and I'm not sure which has the correct form. I've watched what deadlifts with a barbell look like, but I think with a cable it would be a little different to compensate for the forward pull.

http://youtu.be/3VxMSuF_YdQ

http://youtu.be/61UNqAAYiAs

http://youtu.be/4TowzZm78ZM

http://youtu.be/NMYgYLBYFV4

Sarauk2sf

Will look at all these tomorrow - promise :flowerforyou:

Sarauk2sf

OK, going to address these one at a time.

Squats: try pistol squats if you do not have heavy enough DBs for Bulgarian split squats. See here: Pistol Squats http://www.t-nation.com/free_online_article/most_recent/breaking_down_the_pistol_squat

Sarauk2sf

I'll have to look more into the face pulls and delts because they are fixed at the top (the high/lat) and ground (low pulley). And there isn't much room from the low pulley to the wall. Plus it's kind of dirty so I'm hesitant to try to sit on the floor, but if that's the only way to really do these, I'll just deal with it lol


ETA: You said I didn't have rows but I was planning on trying/doing these:

Bent Over Low-Pulley Side Lateral. You had side lateral, but the video for the bent over side lateral is different. Would these be okay as bent over substitutes?

http://www.youtube.com/watch?v=MWo03HuTuz4


They have this for cable bent over rows I could do. I tried them, but it wasn't comfortable. That's why I was going to switch over to the bent over low pulley side laterals.

http://www.youtube.com/watch?v=vv6a9jyLJkc

Another option (once I get the rope attachment) is from the video you posted : http://www.youtube.com/watch?v=uQS-tXL1CL
The cable upright rows. Would this be a preferable substitute for bent over rows versus the other two?

Those lateral raises look fine to me. Make sure you engage your core during it - I would try to keep a straighter back than he is.

If you are not comfortable, do not do the rows. I cannot get into the other one you linked for some reason - but if they are what I think they are, I am not a fan as it will be mainly traps (and traps are not usually something women want to be too developed - you get trap engagement in other lifts anyway).

Try this: http://www.youtube.com/watch?v=-XstBkPvXKg ignore the feet together stability BS. For the record, I have not tried these. I would not go too heavy - keep it quite light and reps a bit high as if it is too heavy I can see you being thrown off balance which will create unnecessary pressure/misalignment. Also, ignore the silly chat.

PikaKnight

I'll have to look more into the face pulls and delts because they are fixed at the top (the high/lat) and ground (low pulley). And there isn't much room from the low pulley to the wall. Plus it's kind of dirty so I'm hesitant to try to sit on the floor, but if that's the only way to really do these, I'll just deal with it lol


ETA: You said I didn't have rows but I was planning on trying/doing these:

Bent Over Low-Pulley Side Lateral. You had side lateral, but the video for the bent over side lateral is different. Would these be okay as bent over substitutes?

http://www.youtube.com/watch?v=MWo03HuTuz4


They have this for cable bent over rows I could do. I tried them, but it wasn't comfortable. That's why I was going to switch over to the bent over low pulley side laterals.

http://www.youtube.com/watch?v=vv6a9jyLJkc

Another option (once I get the rope attachment) is from the video you posted : http://www.youtube.com/watch?v=uQS-tXL1CL
The cable upright rows. Would this be a preferable substitute for bent over rows versus the other two?

Those lateral raises look fine to me. Make sure you engage your core during it - I would try to keep a straighter back than he is.

If you are not comfortable, do not do the rows. I cannot get into the other one you linked for some reason - but if they are what I think they are, I am not a fan as it will be mainly traps (and traps are not usually something women want to be too developed - you get trap engagement in other lifts anyway).

Try this: http://www.youtube.com/watch?v=-XstBkPvXKg ignore the feet together stability BS. For the record, I have not tried these. I would not go too heavy - keep it quite light and reps a bit high as if it is too heavy I can see you being thrown off balance which will create unnecessary pressure/misalignment. Also, ignore the silly chat.

Thanks! I ended up going with bent over rows with the rope attachment. The rope attachment turned out to be so awesome! thanks for suggesting that!

Unfortunately, I can't do the shoulder press. The pulley doesn't reach. I tried kneeling and it was just too awkward. Aside from hurting my knees, it was jerking me backwards a bit because I didn't really have good balance. Right now, the only shoulder/overhead press is going to be done with either the 8lb dumbbells or 20lb resistance band I have.

PikaKnight

Here's my revised weekly workout plan:

Monday, Wednesday and Friday (alternating workouts):

Workout A:
Jumping Jacks
Squats superset w/ Pistol Squats
Chest Press superset w/ Push Ups
Bent Over Cable Rows superset w/ Pull Throughs
Hammer Curls
Reverse Crunches
Chin Ups
Treadmill workout optional


Workout B:
Jumping Jacks
Cable Split Squats
Side Lateral Raises superset w/ Front Raises
Deadlift
Tricep Pushdown superset w/ Leg Kickbacks
Pull Ups
Shoulder Press (8lb dumbbell)
Stationary Bike workout optional

Tuesday and Thursday Workouts:
Planks (Tues)
Side Planks (Thurs)
Cardio (Elliptical, Tai Chi, or/and Yoga)

Saturday Workout:
Planks
Push Ups (to see max reps per set)
Tai Chi, Yoga or Belly Dancing
30-60min on Elliptical

Sunday Workout:
Yoga


The squats I'll be doing will either be goblet squats with the 8lb dumbbell or just bodyweight squats. I decided with these, that I'll just focus getting really low and on form.

Sarauk2sf

^^thanks.

I got myself a little confused as to where we were at. Will have a look shortly and see if there are any tweaks that make sense.

PikaKnight

^^thanks.

I got myself a little confused as to where we were at. Will have a look shortly and see if there are any tweaks that make sense.

lol. Well..I'm just wondering how well rounded the workouts are. More specifically the A&B ones.

Actually, aside from that, I was wondering your opinion on increasing the lift days from 3 to 4 days. Basically doing Workout A Mon and Thurs and workout B Tues and Fri,

Too much? Or should I create four separate workouts with additional exercises?

Sarauk2sf

^^thanks.

I got myself a little confused as to where we were at. Will have a look shortly and see if there are any tweaks that make sense.

lol. Well..I'm just wondering how well rounded the workouts are. More specifically the A&B ones.

Actually, aside from that, I was wondering your opinion on increasing the lift days from 3 to 4 days. Basically doing Workout A Mon and Thurs and workout B Tues and Fri,

Too much? Or should I create four separate workouts with additional exercises?

I would stick to 3 days a week as there is too much overlap. You could change it to a push/pull 2 day split, but the problem with that is if you miss one, you only do one workout once a week, which is not ideal. I will get back to you soon about the routine, but I have a couple of questions (the answers to which are probably in the posts above, but I want to make sure I am clear).

- how are you doing the deadlifts?
- how are you doing the split squats?
- how many sets and reps are you doing?

PikaKnight

^^thanks.

I got myself a little confused as to where we were at. Will have a look shortly and see if there are any tweaks that make sense.

lol. Well..I'm just wondering how well rounded the workouts are. More specifically the A&B ones.

Actually, aside from that, I was wondering your opinion on increasing the lift days from 3 to 4 days. Basically doing Workout A Mon and Thurs and workout B Tues and Fri,

Too much? Or should I create four separate workouts with additional exercises?

I would stick to 3 days a week as there is too much overlap. You could change it to a push/pull 2 day split, but the problem with that is if you miss one, you only do one workout once a week, which is not ideal. I will get back to you soon about the routine, but I have a couple of questions (the answers to which are probably in the posts above, but I want to make sure I am clear).

- how are you doing the deadlifts?
- how are you doing the split squats?
- how many sets and reps are you doing?

Deadlifts - http://www.youtube.com/watch?v=4TowzZm78ZM&feature=player_embedded
I was doing a stiff legged version but recently switched to this one. I do 4-5 warm up sets (1x5) and than 1x5 for max.

Split Squats - I do 4 warm up sets (2x5, 1x3, 1x2) and than 3 sets of 8.
http://www.youtube.com/watch?feature=player_embedded&v=alkroQK8YYY

Sarauk2sf

Thanks - will look at the whole routine (and probably chat to SideSteel about it) tomorrow. Hopefully one of us will get back to you then.

PikaKnight

Thanks - will look at the whole routine (and probably chat to SideSteel about it) tomorrow. Hopefully one of us will get back to you then.

Thanks! I appreciate everything! And I'm going to wait for your feedback. I am trying to do the 4 days a week but so far haven't succeeded. This week is due because Thurs is a 4th. But I'm a bit worried that by doing the same exact program 2x a week for 2 different workouts is going to end up boring me or fatiguing me.

I guess it'd help to state what I want. I would love to be able to strength train Mon-Fri. I want to do at least 4x a week because I find that trying to workout at home just doesn't happen. If it is lift/gym day...I push myself to go and get it done.

I'll be tweaking the routine depending on suggestions and hopefully I'll get it set and try it out for a couple months. I think I've been changing the routine almost every week..lol.

ETA: I'm trying to get this set of dumbbells with plans of eventually getting heavier plates once I max out on it.
http://www.amazon.com/gp/product/B000VCDXNS/ref=ox_sc_act_title_2?ie=UTF8&psc=1&smid=ATVPDKIKX0DER

But might not be for another month. We'll see. I so, then I'll try to incorporate the previous exercises you mentioned

PikaKnight

Just an update - I am getting those dumbbells sooner than later. Should be here Thurs or Friday.
http://www.amazon.com/gp/product/B000VCDXNS/ref=ox_sc_act_title_2?ie=UTF8&psc=1&smid=ATVPDKIKX0DER
They go up to 40lbs, but there is an option to buy more/heavier plates in the future.

Guess that means reconfiguring my workout plans..lmao. *smh*.

So if you want to include any dumbbell exercise suggestions, that'd be great. I know I'm going to be adding in weighted squats and increasing the standing shoulder presses I was doing.

Sarauk2sf

Just an update - I am getting those dumbbells sooner than later. Should be here Thurs or Friday.
http://www.amazon.com/gp/product/B000VCDXNS/ref=ox_sc_act_title_2?ie=UTF8&psc=1&smid=ATVPDKIKX0DER
They go up to 40lbs, but there is an option to buy more/heavier plates in the future.

Guess that means reconfiguring my workout plans..lmao. *smh*.

So if you want to include any dumbbell exercise suggestions, that'd be great. I know I'm going to be adding in weighted squats and increasing the standing shoulder presses I was doing.

Having dumbbells makes it so much easier.

Looks like the empty DB pus collars are 5lb with 15lb to go on each one - so 20lb per DB. You will need to get some more plates at some point, but that is a good starting point.

PikaKnight

Just an update - I am getting those dumbbells sooner than later. Should be here Thurs or Friday.
http://www.amazon.com/gp/product/B000VCDXNS/ref=ox_sc_act_title_2?ie=UTF8&psc=1&smid=ATVPDKIKX0DER
They go up to 40lbs, but there is an option to buy more/heavier plates in the future.

Guess that means reconfiguring my workout plans..lmao. *smh*.

So if you want to include any dumbbell exercise suggestions, that'd be great. I know I'm going to be adding in weighted squats and increasing the standing shoulder presses I was doing.

Having dumbbells makes it so much easier.

Looks like the empty DB pus collars are 5lb with 15lb to go on each one - so 20lb per DB. You will need to get some more plates at some point, but that is a good starting point.

Yeah, definitely a good starting point. Better than just the 5lb and 8lb dumbbell..lol. The exercises I'm planning on incorporating will be ones that I can just use one of the dumbbells that way I can up the max weight I have/can use from 20 for 2 to 35lbs for 1.

PikaKnight

Instead of copying and pasting my revised (again) plan that I'll probably start on Monday, here's the blog post for my goals for July that include the weekly workout plan at the bottom.

http://www.myfitnesspal.com/blog/Joy_Joy_/view/july-2013-goals-549278

Figured this will be easier to read lol. I included the pistol squats and dumbbell pile/goblet squats, as well as dumbbell shoulder presses, upright rows and such.