Not really for that purpose, TBH. I pretty much do what I feel like doing when I step into the gym. I just keep to more or less 8-10 sets per muscle group. Less sets for smaller ones that get worked during the workout as well.

24/7/2013

Legs


Front squats
2 x 5 x 110kg
1 x 5 x 115kg
1 x 3 x 120kg
1 x 5 x 110kg

2 x 10 x 70kg
1 x 2 x 70kg *


*mid back just started spasming and it felt like it was cramping up. Stopped the workout there and then. Thought it was gonna be a good day seeing as I hit PRs on my front squats, but no.

This post has been edited by -Dan: Jul 24 2013, 03:53 PM

Thanks man. Hope you won't mind me asking you here about leg days. This is what I'm doing right now, and I'm having a hard time completing my lunges and people commented on my form as well. I find it hard for me to get a hang of lunges. So was thinking if I can skip lunges and maybe replace it with something else or add sets to some other exercises. Your opinions please.


Barbell Squat 5x3

Romanian Deadlift 8x3

Dumbbell Lunges 8x3 <<<<

Leg Extensions 12x3

Seated Leg Curl 12x3

Leg Press 12x2

Standing Calf Raises 20x3

Sorry for the thread hijack, saw GameFr3ak's post and wanted to give my input

@GameFr3ak: thats a ton of exercises for a beginner. Pick 3-4 exercises (and 1 calf exercise) and focus on poundage and proper form. Squats, LegPress (or RDLs, whichever you prefer), Leg Extensions, and Seated Leg Curls. atleast 12 working sets. Thats all there is too it. No need to overcomplicate things. Just IMO.

@-Dan: I had a spasm once during back squats I find massaging the back the day prior and warming the lower/mid back before squats help alot
Anyways, how are you liking front squats? Cross body arm placement or oly style? Im just getting back into it and youre basically front squatting my back squat No worries, ill check up once fasting is over

My take on it is more or less the same as Kaffatsum's. 3-4 exercises for quads and hams and 1/2 more for calves. And perhaps record yourself doing lunges. If it's a form problem it could indicate some hip mobility issues so that could be something to work on.

Cheers, I should probably be doing more deep tissue stuff and mobility work. And I love front squats. The main reason I switched to them is because of my back injury, and with front squats I get very little lower back involvement and thus keep the back happy. Typically when I'm warming up I use an oly hand placement just to improve my wrist flexibility slowly but for my worksets I use a cross-arm placement. Eventual goal will be to be using the oly placement for my worksets once I get the flexibility for it.

I see both of your points. Though you guys have been lifting way way longer than I am but my routine looks over-complicated while only 3-4 exercises on you both.

@Dan, I would agree quickly that it's due to my mobility/flexibility. It's a known issue for me.

Would change mine to below, trade off by going heavier with all my exercises and would drop sets isolation exercises (ext and curls).

Squat 5x3

Romanian Deadlift 8x3

Leg Extensions 12x3

Seated Leg Curl 12x3

Standing Calf Raises 20x3

Again, thanks guys.

25/7/2013

Push workout


Bench press
4 x 5 x 100kg
1 x 10 x 90kg (4th set of 100kg felt like an RPE of 9.5 so being able to get 10 reps with 90kg surprised me.)


Machine shoulder press
1 x 12 x 60kg
1 x 10 x 75kg
3 x 9/8/8 x 85kg


HS chest press
3 x 10 x 35kg


Seated DB lateral raises
3 x 12 x 25lbs


Alternating cable triceps pushdowns
3 x 10/10/9 x 29kg
1 x 10 x 23kg


Seated calf raises
2 x 10 x 70kg
3 x 12 x 60kg


Added calves in at the end since I didn't get them done yesterday.

27/7/2013

Pull workout


Pullups
3 x 9/7/7 x BW+15kg


Seated cable rows
1 x 12 x 70kg
2 x 10 x 77kg


Deadlifts
1 x 8 x 90kg
1 x 5 x 100kg
1 x 5 x 110kg
1 x 2 x 120kg


Machine rear delt flyes
3 x 10 x 56kg


EZ bar curls
4 x 10 x bar+30kg


Trying out sumo deads, feels alright thus far. Gonna stick with them for a while. Must remember to wear track pants though, left half my of my shin on the bar...

29/7/2013

Legs


Front squats
1 x 5 x 100kg
1 x 5 x 110kg
1 x 5 x 120kg
1 x 3 x 125kg
1 x 8 x 100kg


DB RDLs
3 x 12 x 45/55/60lbs
1 x 10 x 60lbs


Leg extensions
3 x 12 x 90kg


Lying leg curls
3 x 10 x 50kg


Seated calf raises
5 x 12 x 60kg


Good workout. Back's feeling a bit tight though, have to get some deep tissue work done.

This post has been edited by -Dan: Jul 29 2013, 03:25 PM

30/7/2013

Push workout


Bench press
5 x 5 x 100kg


Machine shoulder press
1 x 9 x 85kg
2 x 8/7 x 90kg
2 x 8 x 85kg


Incline DB flyes
4 x 10 x 40lbs


Seated DB lateral raises
3 x 12 x 25lbs


Overhead DB triceps extensions
3 x 12/12/10 x 35lbs


Cable triceps pushdowns
2 x 12 x 71kg
1 x dropset to failure x 71/43/36/23kg (just felt like doing a dropset)


May have injured one of my thoracic vertebrae either from last week's leg workout or yesterday's leg workout. Slight pain when bending but it's localised to one or two vertebrae. Meh...

31/7/2013

Pull workout


Pullups
3 x 9/8/8 x BW+15kg


Seated cable rows (straight bar, underhand grip)
3 x 10 x 80kg


Deadlifts
1 x 5 x 60kg
1 x 8 x 100kg
1 x 8 x 110kg
1 x 5 x 120kg
1 x 3 x 130kg


DB shrugs
3 x 15 x 115/120/120lbs


Face pulls
3 x 10 x 30kg


DB curls
4 x 10 x 40lbs


Seated calf raises
5 x 12 x 60kg

2/8/2013

Legs


Alternating leg extensions (squat rack was occupied)
3 x 10 x 40kg


Front squats
1 x 5 x 100kg
1 x 5 x 110kg
1 x 3 x 120kg
2 x 5 x 105kg


Lying leg curls
4 x 10/10/10/8 x 55kg
1 x 9 x 50kg


Standing calf raises
1 x 12 x 120kg
4 x 10 x 140kg


Wasn't feeling it today on squats.

3/8/2013

Push workout


DB bench press
4 x 5/5/5/4 x 95lbs
1 x 5 x 90lbs


Overhead press
5 x 5 x 60kg


Incline bench press
2 x 8/7 x 70kg
1 x 10 x 60kg


Seated DB lateral raises
3 x 12 x 25lbs


Dips
4 x 15/14/12/12



Ab wheel rollouts
5 x 15/12/10/10/10

supersetted with

Leg raises
5 x 15/15/15/12/12


Strength wasn't great today. Shoulders were feeling really unstable for the most part.

This post has been edited by -Dan: Aug 3 2013, 04:29 PM

4/8/2013

Pull workout


Deadlifts
4 x 5 x 100/110/120/130kg
140kg - failed, dropped weight and got 120kg x 3


HS pulldowns
1 x 10 x 35kg
2 x 8 x 37.5kg


HS rows
3 x 10 x 65kg


DB shrugs
3 x 15 x 120lbs


Face pulls
3 x 10 x 35kg


Hammer curls
3 x 10/8/8 x 50lbs


Straight bar cable curls
1 x 12 x 47kg
2 x 10 x 53kg


My initial pulls on my deads are pretty damn weak but once I get the bar moving my lockout seems to be strong. My guess is a form issue on the first rep. First rep of 130kg was a bit of a grind, but the next 4 went smoothly. Will take a video next session to analyze.

6/8/2013

Legs


Front squats
1 x 5 x 100kg
4 x 5/5/4/4 x 110kg

5 x 8/8/8/8/10 x 70kg


Lying leg curls
2 x 8 x 42kg
1 x 5 x 42kg + dropset 8 x 28kg


Hyperextensions
3 x 8 x BW+25kg


Alternating calf raises
5 x 10 x 25kg plate


Training at the GF's condo today. Leg curl machine has a slightly different mechanism so it felt heavier.

9/8/2013

Push workout


DB bench press
5 x 8/8/7/5/5 x 40kg


Machine shoulder press
4 x 8/8/8/7 x 56kg
1 x 8 x 49kg


Incline bench press
3 x 8 x 60kg


DB lateral raises
3 x 12 x 12kg


Dips
1 x 15 x BW
3 x 10/8/8 x BW+15kg
1 x 8 x BW+10kg


Horizontal calf press (not sure what the weight units are)
1 x 15 x 135
4 x 10 x 155


Hanging knee raises
5 x 15

supersetted with

Machine crunches
5 x 12 x 42kg


Regular gym is closed for raya so went to CF on a free trial.

10/8/2013

Pull workout


Chest-supported rows
1 x 10 x 55kg
1 x 8 x 57.5kg
1 x 8 x 60kg


Pullups
3 x 8 x BW+15kg


DB rows
3 x 12 x 100lbs


DB shrugs
3 x 15 x 120lbs


Face pulls
3 x 10 x 35kg


DB curls
3 x 8 x 45lbs


DB preacher curls
3 x 10 x 25lbs

12/8/2013

Legs


Front squats
3 x 5 x 100/110/120kg
1 x 2 x 120kg
1 x 5 x 110kg

5 x 8 x 75kg


Lying leg curls
1 x 8 x 55kg
3 x 8/8/7 x 60kg
1 x 8 x 55kg


Seated calf raises
5 x 10/10/9/9/9 x 80kg

13/8/2013

Push workout


DB bench press
5 x 5/6/5/5/6 x 95lbs


Overhead press
5 x 5 x 65kg


Dips (leaning forward to bring the chest into play more)
4 x 8/9/8/8 x BW+20kg


Cable lateral raises
3 x 10 x 17kg


Alternating cable triceps pushdowns
1 x 12 x 23kg
2 x 9/8 x 29kg
1 x 10 x 23kg


Ab wheel rollouts
5 x 10

supersetted with

Hanging knee raises
5 x 12


Pretty good day.

14/8/2013

Pull workout


Deadlifts
5 x 5 x 120kg


Straight bar cable rows
4 x 10 x 80kg


HS pulldown
2 x 8 x 35kg
1 x 8 x 32.5kg
1 x 9 x 30kg


DB rear delt flyes
3 x 12 x 25lbs


Face pulls
3 x 10 x 35kg


DB curls
3 x 8 x 45lbs


DB preacher curls
3 x 10 x 25lbs


Seated calf raises
5 x 12 x 60kg


F***ing hot today. Walked out of the gym looking like just went swimming. And forgot my straps so my grip got a good workout today.