What are your current weight and training regimens?

[redsquirrel]

Any best kept secrets out there? Anything anyone swears by?

Well, this week I started doing drop sets... This is one of my favorite workouts because it always gets my heart rate up and I really feel like a I get a good workout.Since I'm not competing in BBing anymore, I only do 4 workouts a week. But here's what I did today to give you an idea:

Cardio: 15 minutes

Bi's/ Tri's

Pushdowns: 2 sets ( All sets done right after another)
10 reps @ 40 lbs
12 reps @ 35 lbs
15 reps @ 30 lbs

Curls: 2 sets

10 reps @ 15 lbs
12 reps @ 12.5 lbs
15 reps @ 10 lbs

Seated Tri Machine
10 reps @ 70lbs
12 reps @ 60lbs
15 reps @ 50lbs

Preacher Curl
10 reps @ 25 lbs
12 reps @ 20 lbs
15 reps @ 15 lbs

I then did one burnout set of 25 for tri's/ bi's

[skitoy]

have you ever tried pilates along with cardio and weights?? i've been having back pain recently and find myself slouching while sitting at work. i've heard alot of good things about these classes helping your core muscles and posture. any insight???

[xxxkazxxx]

I did drop sets daily & always did everything in the 12 - 15 rep range. The drop set usually ended up between 15 & 25. It's such a hard change for me to move to the 8 rep thing. Even though I am lifting heavier & know it's what I have to do to achieve my goals, it's just a psychological thing that I just don't feel 8 is enough. I'm just so used to doing thing's for greater fitness and athletisism. Which is obviously why your routine you listed sounds so familiar to me RS, & I think you are on the right track for that longer leaner athletic look you spoke of. Thats what that kind of routine always gave me.

[dreamgirl]

one "secret" I have that my trainer thinks that has my shoulders/traps/upper back really defined is this (an old gymnastics lift we used to do)

using the back machine where you are sitting and you do pull downs...

stand facing the machine with your legs one in front of the other - you will switch which is in front with every set you do, and if you do 3 sets, the last your legs are even shoulder width apart. using the bar and with locked-straight elbows, hands on top of the bar, push down the bar to your thighs, then back up controlled.

I had one of my big-muscular guy friends try this and he thought it was hard. this also works the back of the shoulder, which is usually a really weak muscle. We used to do this in gymnastics because this is the exact move you do on bars when you are doing a kip.

[dreamgirl]

my current weight is 133-135. cause of summer, i am working out 4-5 days a week. 3-4 days of 40 minutes cardio and 20 minutes of weights on a specific muscle group. 1 day of just weight training with trainer

[fog_hat1981]

Originally Posted by dreamgirl

one "secret" I have that my trainer thinks that has my shoulders/traps/upper back really defined is this (an old gymnastics lift we used to do)

using the back machine where you are sitting and you do pull downs...

stand facing the machine with your legs one in front of the other - you will switch which is in front with every set you do, and if you do 3 sets, the last your legs are even shoulder width apart. using the bar and with locked-straight elbows, hands on top of the bar, push down the bar to your thighs, then back up controlled.

I had one of my big-muscular guy friends try this and he thought it was hard. this also works the back of the shoulder, which is usually a really weak muscle. We used to do this in gymnastics because this is the exact move you do on bars when you are doing a kip.

Do you mean a "cable-pullover"?

[dreamgirl]

Originally Posted by fog_hat1981

Do you mean a "cable-pullover"?

yes, I didn't know it had a name... I do this standing... I googled it and I guess you can also do this on a decline. '


I NEVER see anyone EVER doing this at the gym... I'm it... kind of wierd that no one else incorporates this into their workout for back.