Now or never: Taking it to the next level

Rancid Schnitzel

Considering I'm still sharing my bs opinions on other threads, I might as well continue here.
 
No real change in the current situation, but things haven't gotten worse which is very positive. I think I've missed this log, which I found to be quite therapeutic. There is also the fact that my commitment and focus fall away quite a lot when not reporting my workouts. I've been pretty active considering, but I'd like to ramp it up a bit.
 
The plan is to stick to the following if possible:
 
Sunday: Off
Monday: Chest and biceps
Tuesday: Back and triceps
Wednesday: Legs
Thursday: Cardio
Friday: Shoulders
Saturday: Cardio
 
I might also chuck a run in on one of the other days as well. I've been finding that I'm working late then slumping in front of the TV. I'd prefer to replace that with a light jog. No Walking Dead on anyway.
 
Anyway today was chest and biceps. As I mentioned, the commitment just hasn't been there. Theres a major difference between walking around the gym lifting a bit of tin here and there and reading TSF on the mobile in between sets and really smashing each rep and set. Today I went hard. I was also doing rope pullovers between some sets. Feeling it a bit now, and will probably have plenty of "good" pain tomorrow.

Rancid Schnitzel

BTW, does anyone have a decent workout programme with that kind of split? I'm looking for something new.

MN5

One potential criticism I may have is you're doing triceps the day after chest. If you're doing chest I'm assuming that's gonna be lots of benching/dipping etc which should fry the triceps as well as the chest. Paeks and JK what are your thoughts?

Rancid Schnitzel

Yeah, coincidentally enough I've just decided to change that. I've now found a good workout which is:
 
Mon-Chest, Tris, calves
Tues - Back, biceps abs
We'd - Rest/Cardio
Thurs - Legs
Fri - Shoulders

JK

That's a better split 
All comes down to preference really. Some like to pair up chest and triceps and then back and biceps which makes sense but chest and bi then chest and Tri also works but you often need a day between them due to the overlap 
Id be tempted to give the arms another tickle on your shoulder day too or the calves a second go, or even more abs

JK

Personally I find training each body part just once a week not quite enough for me so have set out my week to hit everything twice. 
Having said that. I'm pretty small and never make huge gains. Maybe once a week per body part but more comprehensive could be worth a try

Paekakboyz

I'd consider the following
 
Mon- Chest, arms and some core - mix up between flat/decline bench and using barbell and dumbells. Add a finishing set for biceps/triceps as bench variations would have already worked you over
Tues - Back and core - I like to start back with some light shoulder work - waiters carries etc. What is your primary back exercise/s? deadlifts? or rows and pulldowns?
We'd - Rest/Cardio - stretching and rolling out
Thurs - Legs - squats, lunges, leg press maybe... front squats hit your core really well, you could work a few core variations in there too.
Fri - I'd use Friday to focus on whatever is feeling good - can be a good way to keep some variation in your training etc.
 
Reckon the monday/tuesday bit is the trickiest, chest and back have a lot of overlap so maybe doing legs on tuesday and back on thursday is the way to go?

MN5

I'm directly targeting the core a bit more directly with stomach vacuums plus the Pilates work. 
I'm of the school of thought ( and Internet research, not just Broscience backs this up ) that you can do this multiple times a week. At a bbq over the weekend a 'mate' pointed out I looked a bit thicker round the middle than usual, definitely partially winding me up but also elements of truth so I've taken it on board.

JK

<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="554230" data-time="1453751024">
<div>
I'd consider the following
 
Mon- Chest, arms and some core - mix up between flat/decline bench and using barbell and dumbells. Add a finishing set for biceps/triceps as bench variations would have already worked you over
Tues - Back and core - I like to start back with some light shoulder work - waiters carries etc. What is your primary back exercise/s? deadlifts? or rows and pulldowns?
We'd - Rest/Cardio - stretching and rolling out
Thurs - Legs - squats, lunges, leg press maybe... front squats hit your core really well, you could work a few core variations in there too.
Fri - I'd use Friday to focus on whatever is feeling good - can be a good way to keep some variation in your training etc.
 
Reckon the monday/tuesday bit is the trickiest, chest and back have a lot of overlap so maybe doing legs on tuesday and back on thursday is the way to go?
</div>
</blockquote>
 
Depends if you ever want to train shoulders other than the light stuff on Tues?
 
Its hard to fit it all in if not training weekends and want a rest or cardio day in the week.
 
Could always just make Friday shoulder and MORE ARMS

Paekakboyz

Moar arms!!!
 
<img src="http://cdn1.sciencefiction.com/wp-content/uploads/2015/08/predatorarmwrestle.jpg" alt="predatorarmwrestle.jpg">

Rancid Schnitzel

Cheers for the input fellas. 
Agree with JK that tickling the arms is an option for Fridays. In previous times I've done a bicep curl/dip superset to finish things off. I'm also doing abs most days. A exercise ball plus overhead weighted pulldowns superset kills the abs nicely. 
Did shoulders today. For some reason this is the day when I regularly smash it: 
DB shoulder press 
Side raises 
Front raises 
Shrugs 
Head-height row type thingies.

JK

Got shoulders tomorrow. Love shoulders. Usually pair them up with back. Makes for a big day but a day I enjoy.
 
The head height row type thing is probaby upright rows if you are doing them through the vertical. Or possibly a face pull if using a cable and pull towards your face.

Rancid Schnitzel

That's the one! 
Face pull. 
Good little exercise that one.

Rancid Schnitzel

Last night:
 
50 minute run. Was muggy as all hell and would no doubt have destroyed a New South Welshman, but this QLD Kiwi is made of sterner stuff (:
Went ok, although knees were aching a bit. Jumped straight in pool afterwards and felt much better.
 
This morning:
 
Back and tris. A bit meh this one. Didn't have much time and didn't really smash it properly. It was sort of indicative of how I've been the past six months or so. Lifting weights, but not really counting reps or having any plan. Will fix this when I start on the new programme next week.

Rancid Schnitzel

Bit of catchup here. 
After back and tris on Thursday, had pizza for dinner. Was heaven but felt bad and decided to do a 45 minute run that night. Once again, humid as a sauna but refreshing dip at the end was lovely. 
Friday: Didn't get going until after 10pm. Was legs, but knees still a bit sore so took it fairly easy. No squats or anything. Plenty of ab work and a good tickling of the arms (hat-tip JK). 
Saturday: Was supposed to be the storm of the century here, but nothing happened so I did a shit load of work outside. The humidity was shocking and I was sweating buckets but you surprisingly get used to it after embracing it (:. Am not a fan of air con. 
Today: Was going to run, but at 30 plus degrees and sauna humidity I put aside that death wish. Did a bit of cross fit beside the pool. 
5x 
20 burpees (30 on last set) 
Equivalent of about 50 metres with swimming band (tie around waste) 
100 leg lifts in pool 
Felt great. 
S

kiwiinmelb

Any of you guys had any experience with Rotator Cuff injuries ? Ive torn a tendon , ( he said small tear ) 
 
Wear and Tear thing , 20 years of weights , 
 
Had a Cortisone injection a week ago , the guy that gave me the shot said the cortisone will give some relief but the only way to repair it is surgery , not happy with that option being a self employed tradie , 
 
 I need to get another opinion

Rancid Schnitzel

That sucks mate. I think a fella at the gym I train at had some problems with the rc. Not sure what treatment he had. Will ask him if I see him this week.

kiwiinmelb

Cheers , been doing some research online , there are different degrees of tears , , small to medium can improve with treatment it seems , large definitely needs surgery , he did say mine was a small tear 
 
But the tear even if small never fully repairs , and you are always in danger of damaging further , you do your best to strengthen around it , 
 
It does sound like surgery is the best option if you want it back to 100% 
 
Training Chest and Shoulders has been put on hold indefinitely

Paekakboyz

Lots you can do with stretching and working on mobility. That won't solve the problem but will make day-to-day use much better. Tough situation with work bro, I'd say go for the op but I'm sure if that was a really viable option you wouldn't be turning to the Fern :think:
 
What is the rehab time like? has the doc spoken to you about that at all?

kiwiinmelb

I worked today , I think without surgery I will be ok with work , it will improve , 
 
Its whether I can get back in the gym without surgery , 
 
Will find out more

The Silver Fern

Now or never: Taking it to the next level