Resistance Training

[Joanne]

I posted this in my journal but I didn't get a response so I decided to post here hoping to get some feedback with regards to my weight training.

I did my Day 3 of my training workout today but I didn't complete one of the exercises because my arms were too sore (mostly my forearms). I
tried but I couldn't even complete 1 set of bicep curls (incline) without dropping the weight. I decided to skip it and pick it up next time.

Here is my workout:
Back & Biceps
Wide lat. pulldown - 4x12 (60-65lbs.)
Seated row - 4x12 (70) found it to be too heavy in my last 2 sets
Close lat. pulldown - 3x12(60)
T bar row - 3x12 (60)
Back extension - 3x10
Bicep curl DB - 3x15 (12.5)
Incline seated DB curl - 3x12 - did not complete it
Hammer curl - 2x10 (12.5)

When I trained with my ex- about 2 years ago, I was able to lift the weight so I know that I can lift it again but it will take some time because I am not in the same shape as I was then. However, I want to know what to do when I can't complete the exercises or set? Can I reduce the weight or finish just do as many reps. as I can even if it's only 9-10 instead of 12? I am trying to stay mentally focused so that I can carry the weight through but I notice when I'm near the end of the exercises, I usually have a hard time finishing the last 2-3 sets (4 sets in total). What do I do? Is the weight too heavy?

Thanks.

[tim_mcf]

Do as many per set as you can do. If you don't make it all the way to 12, do the same weight next time, but go for more reps. Once you can do all reps of all sets with good form, raise the weight. If you're coming nowhere near your rep goal on most of the sets, the weight is probably too heavy.

[Lady C]

Since you are new or beginning back to lifting, I would do this until you can complete all of the reps and sets. Then figure out what weight you can lift 4-6 reps and do the same routine. When you can do the 6 reps for all sets increase the weight again.

[threenorns]

for my money, that's WAY too big a routine. knock the biceps in half - one barbell, one dumbbell, alternate between the different exercises.

do EITHER wide-grip OR close-grip pull-downs at a time - not both at once unless you only do two sets of each.

[LiftGirl]

Originally Posted by threenorns

for my money, that's WAY too big a routine. knock the biceps in half - one barbell, one dumbbell, alternate between the different exercises.

do EITHER wide-grip OR close-grip pull-downs at a time - not both at once unless you only do two sets of each.

I agree with 3norns. That seems like a lot of volume to me.

[Joanne]

Thanks. I thought so too after reading through some of my fitness magazine articles and noticing that biceps and triceps were performed in the same routine instead of back and bicep. I also read a posting whereby the person stated not to do back and biceps together in the same routine because it tires you out much faster. He said that you use a lot of the same muscles to perform your back and bicep exercises.
I will cut the bicep exercises in half.

[CF-OC_gal]

Take it easy and steady coming back from layoffs. One magazine article I read said to set your expectations for returning to former strength and volume levels to be one month for every year away. In otherwords if you took 5 years off then expect it to be about 5 months before you'll acheive the same level of strength that you were at before.

Of course that is a huge generalization but it hits home that patience and faith are virtues in this game.

[Firehawk]

Don't get your routines from magazines.

[Joanne]

Just to clarify, I got my routines from a personal trainer. They were divided into 4 days: day 1 - Quads/Abs, day 2 - Chest/Tricep, day 3 - Chest/Back, day 4 - Hamstrings/Shoulders. I use the magazines as a reference and guide. I am still learning and since I don't know a lot about weight training and designing programs, I use the magazines to help me understand more about this area along with this forum.

Out of curiousity, why would you not use the routines from fitness magazines? They seem like the type of exercises that one could adapt into their routine.

[threenorns]

not at all - the routines from magazines, without exception in my experience, are crap. WAY too much volume - you'll bust your hump using one for six months and after the initial rush, progress stops.

back and biceps is the perfect combination: the heavy back workout gives your biceps the real stimulation, all you need then is a couple sets of curls to finish them off. same with chest and triceps.

the best place to learn about designing routines, etc, is from fitness and powerlifting boards - it's easy to take the principles used by the big boys and tailoring them to your individual needs.

your trainer has you doing chest two days in a row!?

get another trainer.

[Joanne]

My mistake threenorms. It's suppose to read - chest/triceps and back/biceps. She is not really my trainer. She did offer to workout with me and train me because she needed a partner but she hasn't approached me about training with her since asking me. (She gave me the program and that was it). I was really disappointed and (a little pissed) because I was really looking forward to it and excited to have someone to workout with. (a little bit of venting there...lol).

[Joanne]

I showed you my back and bicep day and you told me to cut my bicep exercises in half. I will post my other 3 days and I would like your input - good, too much volume or any other changes that you would recommend.

Day 1 - Quads/Abs
leg extensions - 4x12
leg press - 4x12
SB ball squats with MB - 3x10
walking lunges - 3x12
ab machine - 3x15
on bench leg raise - 3x12
SB side bends - 2x10
MB twist - 2x20
(SB and MB - stability ball and medicine ball respectively)

Day 2 - Chest/Triceps
chest press - 4x12
fly machine - 4x12
incline fly - 3x12
incline press - 3x12
push ups - 2x8
tricep pressdown - 3x12
tricep extension - 3x12
dips - 3x12

Day 3 - Back/Bicep
We went through this one already - you told me to cut the bicep exercises down

Day 4 - Hamstrings/Shoulders
leg curl - 3x12
deadlift - 3x12
SB leg curl - 3x15
lunges - 2x20
abductor - 1x15
side raise - 3x12
rear raise - 3x12
upright row - 3x12

I did Day 2 again today (second week) and I have to admit that it was a little easier lifting heavy weights compared to last week. I couldn't do the push-up or dips because my arms were sore. I tried but they would give out. I am wondering how long my rest period should be in-between reps and sets.

It was my first time using the program last week so I think I just need to give it some time and I know that but because I put on some weight and I am not as fit as I was at the beginning of the summer, I was feeling somewhat frustrated and impatient. I'm good now. lol. Someone responded to one of my posting advising me that it would take at least 1 month to get back to lifting what I use to and they also said that depending on how long I have been out of the gym/routine, that it would take that much time to get back into it. I am setting a goal for the end of March ( down to 134lbs. and reduce bodyfat 19%). I will post a picture of what I would like to achieve - or something similar. I will have to play around with the program on uploading pictures to this forum because I haven't had much luck but hopefully I will get it up soon.

[Joanne]

I forgot to mention that I did cardio my weight training - 28 minutes on the lifecycle using HITT - 2min/L11, 5min/L16 repeat x1, 2min/L12, 5min/L17 repeat x1 - my legs were burning - sore from Day 1 exercises yesterday - Quads/Abs. Was it okay to do my cardio after resistance training or should I do it on separate days? I want to burn bodyfat and build muscle, not the bodybuilder type but a more nicely defined, toned look.

[LiftGirl]

Originally Posted by Joanne

I showed you my back and bicep day and you told me to cut my bicep exercises in half. I will post my other 3 days and I would like your input - good, too much volume or any other changes that you would recommend.

Day 1 - Quads/Abs
leg extensions - 4x12
leg press - 4x12
SB ball squats with MB - 3x10
walking lunges - 3x12
ab machine - 3x15
on bench leg raise - 3x12
SB side bends - 2x10
MB twist - 2x20
(SB and MB - stability ball and medicine ball respectively)

Day 2 - Chest/Triceps
chest press - 4x12
fly machine - 4x12
incline fly - 3x12
incline press - 3x12
push ups - 2x8
tricep pressdown - 3x12
tricep extension - 3x12
dips - 3x12

Day 3 - Back/Bicep
We went through this one already - you told me to cut the bicep exercises down

Day 4 - Hamstrings/Shoulders
leg curl - 3x12
deadlift - 3x12
SB leg curl - 3x15
lunges - 2x20
abductor - 1x15
side raise - 3x12
rear raise - 3x12
upright row - 3x12

I did Day 2 again today (second week) and I have to admit that it was a little easier lifting heavy weights compared to last week. I couldn't do the push-up or dips because my arms were sore. I tried but they would give out. I am wondering how long my rest period should be in-between reps and sets.

It was my first time using the program last week so I think I just need to give it some time and I know that but because I put on some weight and I am not as fit as I was at the beginning of the summer, I was feeling somewhat frustrated and impatient. I'm good now. lol. Someone responded to one of my posting advising me that it would take at least 1 month to get back to lifting what I use to and they also said that depending on how long I have been out of the gym/routine, that it would take that much time to get back into it. I am setting a goal for the end of March ( down to 134lbs. and reduce bodyfat 19%). I will post a picture of what I would like to achieve - or something similar. I will have to play around with the program on uploading pictures to this forum because I haven't had much luck but hopefully I will get it up soon.

This is way more volume than I would do. I still think you want to cut this down by at least half. But you can try it for awhile and if you like it, and don't think it's too much, then it works for you. Personally, I'd burn out on this program in about 3 weeks.

What's wrong with regular ol' squats with the barbell? A medicine ball doesn't weigh much, and won't be much of a challenge, at least not for long.

[Joanne]

LiftGirl, I need more direction because I'm not sure what to do. Could you tell me what to cut down or out. I do get tired by the time I get to the 4-5th exercise. Also, the squats that I do requires me to place the medicine ball in-between my knees, with the stability ball on my bum and then I squat down and up. I thought this would be a good exercise to do. I have done regular squats with a medicine ball in my hands or weights - are these ones better with my workouts?