rate my new workout
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Poast new message in this thread
Date: May 28th, 2016 12:00 AM Author: citrine double fault school
4x10 dumbbell bench
50 wide grip overhand pullups
4x10 dumbbell incline
50 chin-ups
3x12 dumbbell overhead press
been doing that 3x a week. trying to preserve my joints and still look good
(http://www.autoadmit.com/thread.php?thread_id=3236339&forum_id=2#30574660) |
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Date: May 28th, 2016 12:28 PM Author: Maniacal trailer park
abs, legs, lower back, supporting shoulder movements, and arms are all curiously absent. Unless this is just the above-the-waist routine in which that list can be pared down.
Pushups are great for muscular endurance and give you a massive chest pump, but they won't make you much stronger or bigger--I did hundreds per day to prep for army fitness tests and my physique didn't really improve. The bench and incline bench are good for this, although doing four sets of both on the same day is overkill--I'll do one set of incline with the bar, one set of flat on the bench (or vice versa) and a set of flat flyes and my chest is good.
Pullups are a great exercise and I'll usually do around 20 with a 20 lb dumbbell. 50 is overkill and getting that high without exhaustion indicates one or more of a few negative things--your lower body is small and weak, your pullup form is shit, and/or you're not targeting upper arms and shoulders enough with the rest of your workout
(http://www.autoadmit.com/thread.php?thread_id=3236339&forum_id=2#30576206) |
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Date: May 28th, 2016 12:46 PM Author: Maniacal trailer park
deadlift is the classic lower back movement, which I don't do because I'm a bitch. I do the leg curl machine instead which is a mostly acceptable substitute and that works the lower back. Cable rows, depending on how much back movement you use, can also work the lower back. More stationary cable rows will hit upper and middle--regardless, I do cable rows every time in the gym as an augment to pullups.
Both of the moves I do above will require machines though which you might not have. The free weight substitute for cable row is a bent over row with dumbbell or barbell.
For abs I do a bodyweight routine twice a week called Ab Ripper X, with my heavy boots on. You can find this on youtube (I think still) or download it illegally. Then once a week at the gym I"ll do decline situps with a 45 lb plate on chest plus captains chair knee-raises with a 70 lb dumbbell between my ankles to hit lower abs
(http://www.autoadmit.com/thread.php?thread_id=3236339&forum_id=2#30576291) |
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