Islanders routine

**islander** · 03-02-2008, 01:23 AM

ok this is what i do in order. (this is what i want your opinion on)

i was doing the 3 sets of 12 but for the past 2 month been doing 12 of the easyisest weight 8 -second 6- heaviest back to 12 on the easyest. think im going to go back to the 3 sets of 12 which means i would be doing the middle number. i only do it once threw all.

upper body one day lower the next with 45 cardio after everyday

1 Vert Row wt 80 (rep 12) wt 90 (rep 8) wt 110 (rep 6) wt 80 (rep 12)
2 Vert Bench 70/80/95/
3 Tricep 70/80/90
4 Sholder Press 50/50/60
5 Pec Fly 75/95/105
6 Rear Delt 55/65/75
7 Lat Pull Down 70/80/90 (have sholder issue clicks..? so sometime skip)
8 Arm Curl 25/30/30
9 Upright Row 25/30/30
10 Seated Cable Row 80/90/100
11 Dip Chin Assit 130 3 sets 8
plus crunches and side bends and rotator cuff one with 10 pound free weight

next day lower body

12 Leg extenstions 90/100/120
13 Seated Leg Press 180/200/240
14 Seated Leg Press (leg up style) 180/200/240
15 Squat 85/100/130
16 Calf Raises 90 10 rep 3 times
17 girly kick back things

ok from what i read im prob doing to much in one day. this workout is just over and hour not including cardio. but i think i liked the 3 sets of 12 better just thought id try this. i do it in this order cuase thats the order the machines are numbered in. ive never had a trainer go threw it with me but i just bought a year pass and get a free oriantation so hopfully he knows his shit. so what do you guys think? change up orders? i want to add free weights too. i use machine becuase i find they help with form. also i have weak wrists.

**Kaboom** · 03-02-2008, 09:21 AM

I think it ok to start off with the machines but after you have been lifting a little while and get use to it then you need to incorporate more free weights.
Personally yes i think you are doing to much work in one day.Maybe you could do a 3 day work out.There are several splits out there you could try.
You have prob said before but what are your goals?
Then I could give more efective advice,I think in any routine .you should be doing at least 3 excersises per bodypart

**islander** · 03-02-2008, 03:22 PM

hmm i know ive needed to incorperate free weights for awhile. i just have a hard time remebering from the time i see how to do them online to the time when im in the gym. ive had a little luck just copying people. i might just geek it out and bring a book or a cheat sheet. also hard to get on free weight benchs, machines are usallly free. so mabey thats part of my problem i dont have set goals. i just want to increase all my maxes and loose as much bf as possible. should it be a set weight?... thanks kaboom

**Kaboom** · 03-02-2008, 08:10 PM

Well I would set a goal for like 15-20 lbs or whatever so you can rich that goal.
If you want to up your maxes then you will be building muscle so you might want to watch your inches not your weight.Work the larger muscles first.Keep your reps between 8-10 to really try to increase strength,

**islander** · 03-03-2008, 12:18 AM

ya its so crazy reading about all the guys on here trying to gain weight lol i thought i was covering all my main muscles? i have i lost 15 pounds in the last 2 months but that last couple weeks ive been really watching diet and lifting at least 4-7 times a week and now i havent dropped a pound but i can tell im smaller. ive taken all my measurement so i know. gona get my bf to take well not before but mid pics. i tried last night but me flexin out for the camera was to much he thinks im silly. haha. 8-10 eh hm. im happy with my strength, always can be more of course lol but i just want to cut down and see some of those muscles better. went to the library and got some good books too for free weights. if i start looking around on the net for instruction i get side tracked. i started watching jay cutler that you guys seem to like on youtube and ended up watching muscle guys strip for 2 hrs lol.

**Kaboom** · 03-03-2008, 05:38 AM

Muscle guys strip haha.Really you need to watch the advice too coming from guys cause things are a little different for women.There quite a few personal trainers on here.Myself included.That might could help you because they have studied or worked with women before.If you have any questions on technique or anything feel free to PM me I'll be glad to answer or find the answer for you.Ok so you are wanting to cut some more fat and see the muscle then you need to keep th reps a little higher in the 12-15 range and actually lighten the weight a little.Dont rest too long during sets either.keep your heart rate up during your lifting as well as your cardio.

**islander** · 03-22-2008, 11:24 PM

well im not sure im about to fall down, throw up or both! just wanted to say thanks to ibazman for help and directions on deads. ive been reading you guys talk about them so tried them for the first time tonight! 7@100x4 i was wondering do you count the bar cuase that would be anougher 45! i coulda put more on but thought mabey not push it lol. then sqauts 12@100x3 calf raises 12@90x3 Incline Leg presds 12@180x3 seated leg prss 12@220x3 leg extension 12@100x3 and i dont know what you call them the rope with the balls onit kneeling on the floor for stomach 30@50x2 omg im going to throw upppp. woot! and im getting gloves these caluses i have are grossing me out. thanks for the help kenny and kaboom my wrists are so much stonger i cant belive it!

**ibanezman88** · 03-22-2008, 11:40 PM

Quote:

Originally Posted by islander

ya its so crazy reading about all the guys on here trying to gain weight lol i thought i was covering all my main muscles? i have i lost 15 pounds in the last 2 months but that last couple weeks ive been really watching diet and lifting at least 4-7 times a week and now i havent dropped a pound but i can tell im smaller. ive taken all my measurement so i know. gona get my bf to take well not before but mid pics. i tried last night but me flexin out for the camera was to much he thinks im silly. haha. 8-10 eh hm. im happy with my strength, always can be more of course lol but i just want to cut down and see some of those muscles better. went to the library and got some good books too for free weights. if i start looking around on the net for instruction i get side tracked. i started watching jay cutler that you guys seem to like on youtube and ended up watching muscle guys strip for 2 hrs lol.

you aalmost made me spit out my food with that last comment

my advice is, get a personal trainer to show you some free weight movements even if you gotta pay them. and then go it alone from there.

in the meantime, i'll try to help out as much as i can

**ibanezman88** · 03-22-2008, 11:41 PM

oh, and don't watch jay cutler lol

**islander** · 03-22-2008, 11:44 PM

its those darn links on the side! hmm guys stripping i forgot.. going to youtube now!

**chrispghmuscle** · 03-23-2008, 10:05 AM

Strippin,,Girl your crackin me up.. I did spray coffee on my pc monitor on that comment.. Boy did i get funny looks... Lol

Chris

**islander** · 04-08-2008, 01:47 AM

sooo tried out my superpump sample tonight. did a half dose (i was nervous lol) So I thought my weight were good but there about the same but I did 12 instead of 6 of them. and I havent updated in awhile.

Vert Row 110 3x12
Pec Fly 105 3x12
Bench 100 3x12
Seated Row 120 3x12
Squat 105 3x12
Leg Ext. 120 3x12
Seated Leg Press 240 2x12
Calf Rasies 90 4x12
Tri Bench Dip (i dont know what you call it) 30
Lat Pull Down 90 3x12 (couldnt do these by this time I have blisters)

AND>>>>>>>my reg bent leg deadlifts 140 4x12 BUT>>> this guy gets on and does what i had done a 45 on each side, but then put a extra 35 on each side...i wondered...went up and asked him 'mind if i try 1 ive never foudn out my max' soooooo 1 @ 205 baby!!!!!!!!!!!

so ive had a better pump just me natural but I think if you did the full dose it would be good. but that sour taste omg i dont know its worth it. super suagr rush at first, then a got hot and sweaty, then it was all good, really good clarity, no jitters. I didnt even feel tired and that I couldve done everything agian but I know have blisters under my calluses oucchhhhh. gloves from now on. oh and I dont usually do this all in one day but it was rest day yesterday and I know im not going to make it tommorw so I went all out. oh and I did these crunchs when you hang your tailbone over the end of the bench and the reach your arms back and hang on then straighten and crunch your legs, killller ab workout but i either pulled a lower ab muscle or a ovary im not such which.