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September 09, 2010, 10:16:45 pm |
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V I S I T I R O N A G E . U S
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Topic: Scottie's Workout Log (Read 860 times)
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Scott_S
Mr. Iron Age
Universe Level
 Offline
Gender: 
Posts: 143
Someday you'll have a back Louie nobodys ever seen
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Some quick info about myself here. I've been working out for the past 5 years. I was the classic skinny kid, and before I started any training I was probably only 100 pounds. I am 26 years old, 5'5 and currently about 145lbs.
I'm not sure if I will post every workout, but I will see what I can do! Here's what I did yesterday.
BACK/BI
Really wide chins - 4 sets each time to failure
T-bar rows - 70x15, 105x12, 120x10, 130x8
Close grip lat pulldown - 95x15, 115x10, 125x10, 140x6, extra burn set at just 75
One arm preacher curl 15x12, 20x10, 20x10, 25x8
incline curls, supination 20x12, 25x10, 25x10, 30x6
standing concentration curls 15x12, 15x12, 20x10, 20x10
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Scott Steinbrenner
"Lay down in the bus in the back!" - Matty Ferrigno
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Scott_S
Mr. Iron Age
Universe Level
Offline
Gender:
Posts: 143
Someday you'll have a back Louie nobodys ever seen
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Wendnesday Shoulders/Legs
Arnold Presses 35x15, 40x12, 45x10, 50x7
Seated STRICT lateral raises 15x12, 20x10, 20x10, 25x7
Seated rear delt raises 10x15, 15x12, 20x10, 20x10
Upright rows 40x15, 50x12, 50x12, 60x8
Leg presses 200x12, 200x12, 250x10, 275x10
Machine hamstring curl 65x15, 80x10, 95x10, 110x10
seated calf raise 4 sets, all with just 50lbs
stuck with machines basically for legs, its been a while. and i just had the flu..not much strength yet!
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Scott Steinbrenner
"Lay down in the bus in the back!" - Matty Ferrigno
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finnegan
Olympia Level
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Gender:
Posts: 2162
Natural Born Ironager
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Sorry to hear that brother. Good luck. What kind of sickness? (If I may ask) Cold/flu type or something worse?
Make sure your getting adequate nutrition.
One time about 10 years ago I had some type of bad cold/flu thing that I had a real hard time over coming. It took me a few months before I had any stamina and recuperative ability. This work out allowed me to train and recover. Maybe it or a variation will help you.
Monday- Benches warm up as needed then 5x5. Dead lift lockouts 3, 3, 3, 2, 2, 1, then a few sets using straps.
Tuesday- Squats Warm ups then 10x 2 light 5x4 heavy. Possibly some partials. Then 1x5 picture perfect reps. BTW I only do picture perfect reps. No crap reps.
Wednesday- Push press warm ups then 5, 5, 4, 4, 3, 2, 2, 1, 1, increasing weight each set. Then a few sets of dumb bell presses.
Thursday- Power cleans 5, 5, 4, 4, 3, 3, 2, 1, 1, increasing weights. Hang snatch same progression
Friday- Lots of chins and dips in 30 minutes. Just pumping. Do pull downs and dip machine or something else if necessary.
When doing this routine I kept in mind that I was trying to recuperate. So be sensible and don't let the low reps fool you. It worked for me. Short and sweet. Let me know how you're doing.
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You can't be a gorilla if you pay a monkeys dues. A weight room to me is like a bar room to a drunk. "In three words I can sum up everything I've learned about life. It goes on."
-- Robert Frost
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Scott_S
Mr. Iron Age
Universe Level
Offline
Gender:
Posts: 143
Someday you'll have a back Louie nobodys ever seen
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I've completely changed my workouts. Hope it helps!
Day 1 Chest/Back
Day 2 Shoulders/Arms
Day 3 Legs
Repeat and take sunday off. And of course, cardio work 3 days per week.
I decided to isolate my legs in a workout session because I feel that they are my biggest weakness.
In the gym today I had the intensity and focus that would rival Arnold. I keep to myself while working out, even if I see the same people in the gym all of the time I don't socialize (unless of course they do then I'll be polite). I'm very quiet and don't ask for any help being spotted or anything like that. I always increase my weight with each set. Between every set I stretch. Here is what I did today.
Dumbell Presses
4 sets, moderate weight to get a pump started 45-50pound dumbells
Lat Pulldown, normal overhand grip
4 sets, 10-12 reps on each set except the last which was 8 reps
Dumbell Flyes
4 sets, 30-40pound dumbells. 15-11 reps
T Bar Rows
4 sets, 14-8 reps, heaviest set was 140lbs
Dips
4 sets, no added weight but VERY strict and slow
Wide grip pullups
4 sets, I use the smith machine, putting my hands at each end of the bar which is really wide for a little guy like me 
not even sure how many i did, went until failure
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Scott Steinbrenner
"Lay down in the bus in the back!" - Matty Ferrigno
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Deke Hatley
Olympia Level
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Gender:
Posts: 272
Nutrition is my game fellas.
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Not that I'm an expert or anything but, I think you might be getting sick due to your immune system being weakened from overtraining. You sure are doing a serious amount of volume brother. I'm like 60 lbs bigger than you and been at this for 15 yrs. and your workout would bury me. Try scaling back a bit with more emphasis on the compound moves and less of the isolation stuff. And maybe just 3-4 sessions per week. Your trying to train like Arnold in his prime and he was a genetic freak using anabolics. An average guy like you drug free can't pull that off. Just my 2 cents no offense intended.
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Frank Capallupo
Ironage Champion
Olympia Level
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Gender:
Posts: 1022
Natural Born Ironager
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thanks, but without getting too personal, at the time I was getting sick I hadnt even been training for a while. plus had immense added stress. I have done this for a while, made great gains, and I feel good. I wouldnt even compare what I do to Arnold. I do the same routine that everyone else does that I know, each muscle group 2 times per week. In the gym for an hour. Is 3 exercises per muscle too much? I have cut back, experimented, and tried all kinds of routines and I find that this is what works best for me. I guess everyone is different, but thanks for the advices, I'll keep it in mind!
For a bodybuilder, I do not think that 3 exercises per body part worked twice a week is too much. I am not sure how many sets you are doing but 2-4 sets per exercise should be enough. Remember to eat well and get enough rest.
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Pages: [1] 2 
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Legs are my biggest weakpoint. Second is my core area so I've really been focusing on those specific areas! I do a 3 day split routine of chest/back, shoulders/arms, and legs/calves. I do abs/obliques whenever I feel that they are recovered from the last workout. The shoulder/arms workout seems like an overload but I've been doing ok with it. Sometimes do half in the early afternoon and half in the evening but I usually have the energy to do it all in one shot!