How much variety is in your routine?

tomomatic
tomomatic Posts: 1,794 Member
in Fitness and Exercise
Sometimes, I'm a little tight on time but this is my current routine (with subs in parentheses)

Day 1 - Chest and Triceps
Stationary Bike (elliptical machine) (cardio hitting bag)
Bench Press (Push-ups using 100 Pushup App on phone)
Tricep Extension with curl bar (Tricep press using Excercise ball) (Seated Dips)

Day 2 - Backs and Bicep and Shoulder
Stationary Bike (elliptical machine) (cardio hitting bag)
Lat Pulldown (Chair assisted pullups)
Dumbell Rows (Standing upright curl bar rows)
Curl bar bicep curls (dumbbell curl)
Shoulder Press

Day 3 - Cardio only day
Stationary Bike (elliptical machine) (cardio hitting bag)
Crunches

Rest day and then repeat.

I'm thinking I should move the shoulder presses into Day 1, scratch Day 3 and only have a rest day after I've completed the cycle twice.

Any thoughts? Input? Feedback?

Replies

  • JamesDanek
    JamesDanek Posts: 95 Member
    Train your legs
  • HelloDan
    HelloDan Posts: 712 Member
    Agree on the legs, but also way to many variables to consider, as we know nothing about you.

    What are you trying to achieve?
    What's your lifting ability\experience?
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    17571271.jpg
  • deksgrl
    deksgrl Posts: 7,237 Member
    Where are the squats, deadlifts and lunges?
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    I'm sure you get the point but...

    tumblr_m7oxy8wJGc1qcb5fko1_1280.jpg
  • FrankiesSaysRelax
    FrankiesSaysRelax Posts: 403 Member
    Where are the squats, deadlifts and lunges?

    ^^^ this
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    here you go OP. https://www.dropbox.com/s/gzss70u7z8zxys8/531_2nd_edition_ebook.pdf

    a program designed by a guy that wanted to dead lift and squat, and overhead press, and bench a lot... while still being able to have great cardiovascular conditioning.
  • AJ_G
    AJ_G Posts: 4,158 Member
    2w5unhl.jpg
  • tomomatic
    tomomatic Posts: 1,794 Member
    I have bad knees, bad ankles bad back and arches. If I do squats, I can do them without weights or with very low weights. Would you still recommend them?

    I used to lift pretty extensively for highschool football and all through college. Then I got in a car accident, hurt my back, and never went back to doing squats or dead lifts. I tried to get back into it but it sent me back to physical therapy.
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    i have pretty crappy knees myself, but i eased into squatting and dead lifting, and it's actually helped me out. start with low weights, and don't exasperate yourself.

    PS, when asking how to vary your routine, you should not neglect to tell us of any limitations you may have.
  • tomomatic
    tomomatic Posts: 1,794 Member
    I'm sure you get the point but...

    tumblr_m7oxy8wJGc1qcb5fko1_1280.jpg

    This... is getting the point across. Thanks.
  • HelloDan
    HelloDan Posts: 712 Member
    So as someone who first joined here when recovering from a car accident, I know how it feels.

    That said, unless you have been told that medically you cannot do these movements, I would look to incorporate them. It might be the case that you're going to have to do assistance work to build up to a level where you can squat and deadlift, and you're going to have to start off light, but unless there is a good reason, I wouldn't skip them.

    From my own experience it took (and is still ongoing) a lot of mobility and rehab work to be able to squat decently without suffering. I'm now mostly OK, but still ironing out issues with my snatch, so be prepared for the long hall, but don't cut them out, unless you absolutely have to.
  • tomomatic
    tomomatic Posts: 1,794 Member
    So as someone who first joined here when recovering from a car accident, I know how it feels.

    That said, unless you have been told that medically you cannot do these movements, I would look to incorporate them. It might be the case that you're going to have to do assistance work to build up to a level where you can squat and deadlift, and you're going to have to start off light, but unless there is a good reason, I wouldn't skip them.

    From my own experience it took (and is still ongoing) a lot of mobility and rehab work to be able to squat decently without suffering. I'm now mostly OK, but still ironing out issues with my snatch, so be prepared for the long hall, but don't cut them out, unless you absolutely have to.

    HelloDan and Capt_Apollo - Thanks. I didn't think about my injuries because they were so long ago. haven't thought about working out my legs because I already do so much cardio. More or less, I had one incident about 7 years ago where I hit the squat rack too soon/too heavy after the accident and I had to go back to PT. I opted for golf to be my re-hab activity and it worked. I haven't had any more serious back pain since I took a class to learn how to swing a golf club. I've been taking it easy on my back but I think I'm ready to take on the challenge. I'm going to modify my routine accordingly.

    Day 3
    Cardio (less than 15 minutes)
    Squats (Lunges)
    Power cleans
    Deadlifts
    Calf Raises

    I'm trying not to make anymore excuses for myself but need to change some of my old thinking/limitations.

    Edit: Seriously, all you guys have been a great help.
  • eellis2000
    eellis2000 Posts: 465 Member
    bump for inspiration
  • HelloDan
    HelloDan Posts: 712 Member
    Glad to have helped, and nice ideas to change things up. My only comment would be to maybe drop the power cleans, and do something else, and then add them in later, once you have a more solid base of lower body strength.

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