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04-30-2006, 09:01 PM
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Cammo's new routine
I started a new routine today based around a routine TKD Guy posted a while back. I've been doing upper/lower splits since Noah was a cowboy and got bored (as you do).
My new routine is a 3 day split. Today being Chest, Shoulders, Triceps (and a bit of ab work that I'm going to try and get in every session). Bench Press: (3 sets of 8) 1x55kg, 1x50kg, 1x45kg Superset with Military DB Press: (3 sets of 8) 1x22.5kg, 1x20kg, 1x17.5kg Incline DB Press (3 sets of 8) 1x22.5kg, 1x20kg, 1x17.5kg Superset with Lateral DB Raises (3 sets of 8) 1x12.5kg, 2x10 Unassisted Dips (2 sets of 8) I'm 101kg (223lbs) Tricep extensions/kickbacks (2 sets of 10) 1x12.5kg, 1x10kg Bent-over cable Triceps Extension (2 sets of 10) 1x60kg, 1x54kg Weighted crunches (2 sets of 12) Lying Leg Raise (on a bench with a small swiss ball between my feet) (2 sets of 15) hanging leg raises (2 sets of 12) This workout took 1 hour (give or take a couple of minutes). Although I mentioned I was supersetting the chest with the shoulders, I was still having a small break (my joints needed a break - must get back on that glucosamine). I would love to maybe up my weights with a spotter but I go to a family orientated gym and during the day when I go, there ain't that many people I would trust to spot me (most of them are middle aged ladies who are there just to 'keep fit' and if I started talking about spots they'd probably inform me of a really good household cleaner to get it out). Any feedback, CONSTRUCTIVE critisim, would be appreciated. Cheers Cammo. Last edited by Cammo; 04-30-2006 at 09:14 PM. 
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05-01-2006, 10:52 AM
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__________________
"We're only alive on the edge of the moment." ~Zarathustra
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05-01-2006, 11:11 AM
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Looks good. Very similar to my workout just too bad you don't have any spotters at your gym.
__________________
I am here for entertainment only. Tiger Woods benches 300 You can talk that talk but I walk that walk.
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05-02-2006, 04:52 PM
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Tues May 2nd
Legs & a little but of ab work (was going to be more ab work but I'm throwing them in with every workout). Squats (3x10) 80kg, 80kg, 80kg Stiff leg DL's (3x10) 100, 80, 80 45º Leg press (3x10) 180, 180, 180 Hamstring curls (3x10) 54, 48, 42 Standing calf raises (3x12) 146, 146, 146 Weighted incline twisting sit-ups (3x20) with 5kg weight. I'm taking it a little easy on the squats & DL's at the moment to get my form in cheq. I put my back out a few months ago doing squats (I hadn't done to many of them before as I'd stuck mainly to the leg press) so I'm probably being over cautious but it won't be long before I can be confident to add some good weight.
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05-05-2006, 09:07 PM
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May 4th
Lat pull downs (3x8) 72kg 72kg 66kg
BB rows (3x8) 60 60 60 Deadlifts (3x8) 100 100 100 DB Shrugs (3x8) 30 30 30 BB curls (3x8) 32 32 29.5 DB curls (3x8) 15 15 15 DB Wrist curls (3x10) 12.5 12.5 12.5 2x12 hanging leg raises 1x20 Cable Kneeling Crunchs - 72kg
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05-05-2006, 09:15 PM
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Fri May 5th
Bench (3x8) 70 65 60
Military press (3x8) 22.5 20 20 Inc. DB press (3x8) 25 22.5 20 (should have stayed at 22.5, not lowered) DB Lat Raises (3x8) 12.5 12.5 10 Dips (2x8) unassisted weighted crunches (2x12) w5kg Tri ext (2x10) 12.5 12.5 lying leg ups (2x20) small exercise ball between feet overhead cables (8x2) 54 48 Hanging leg raises (2x12)
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05-09-2006, 05:13 PM
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Monday 8th May
Squats (3x10) 90kg, 90kg, 90kg
Stiff leg DL's (3x10) 110, 110, 110 45º Leg press (3x10) 180, 180, 180 Hamstring curls (3x10) 54, 48, 48 Seated calfs (2x12) 70, 70 Standing calfs (2x12) 146, 146 Weighted incline twisting sit-ups (3x20) with 5kg weight.
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05-09-2006, 05:17 PM
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Tuesday 8th May
Lat pull downs (3x8) 78kg 78kg 72kg
BB rows (3x8) 70 70 70 Deadlifts (3x8) 100 100 100 DB Shrugs (3x8) 30 30 30 BB curls (3x8) 32 32 29.5 DB curls (3x8) 15 15 15 DB Wrist curls (1x10) 12.5 Broom handle & rope wrist curl ups (2 sets, both sides) 5kg 2x12 hanging leg raises 1x20 Cable Kneeling Crunchs - 72kg I'm starting to get tired & my workouts are taking a bit longer - I'm either overtraining or I gotta kick the cat out of the bedroom at nights (that little b@stard keeps waking me up).
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05-11-2006, 05:08 PM
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05-11-2006, 07:02 PM
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Hey Cammo! What's up brother? I been eyeing your journal since you started it and I see you like to superset.
 Have you ever thought about doing V's routine? It's designed to promote fat loss also y'know.....you are trying to lose weight right? Or do I have you confused with someone else?  
__________________
"Supplements are supplements to your training, nutrition & most of all attitude." -Mehdi
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05-11-2006, 08:16 PM
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I think when incorporated correctly, yes they do.
I was gonna say Cammo: Regardless of your fitness goals, if you're a fan of supersetting or you just straight up like them, you should try V's routine. It's a killer routine and it cuts down your gym time and sets by half. Just a thought...
__________________
"Supplements are supplements to your training, nutrition & most of all attitude." -Mehdi
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05-11-2006, 08:42 PM
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Quote:
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I quite like what I'm doing now but I've upped my weight pretty quick (maybe too quick). That's the problem living in a metric society - it's all Kilos. Anyways, I've taken a couple of days off to 'charge the batteries' - might be a week or so - I just worked it out that I hadn't had a lay off for 8 weeks before I started this new routine - stooopid. Cheers.
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06-11-2006, 08:56 PM
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Haven't posted for a while but I've still been keeping a journal (scrappy moth eaten looking thing that it is).
I'm just going to post where I am to date.....can't be bothered typing all the workouts in between. Thurs 8th June - Legs Squats (3x8) 110kg Stiff leg DL's (on the smith getting my form sorted) (3x8) 130kg 45º Leg press (3x10) 210 Hamstring curls (3x10) 54, 48, 48 Standing calf raises (2x12) 156 Seated calf raise (2x12) 70, 80 Cable woodchop (3x10) 42, 42, 48 Sat 8th June - back, biceps, forearms Lat pull downs (3x8) 81kg 81kg 78kg BB rows (3x8) 70kg Deadlifts (3x8) 125 Upright rows (3x8) 50 BB curls (3x8) 32 32 29.5 DB curls (2x8) 15 Cable curl (1x8) 51 DB Wrist curls (1x10) 15 Half Broom handle with rope & 5kg weight for forearms (2x3up & down) 2x12 hanging leg raises 1x20 Cable Kneeling Crunchs - 72kg Mon 12th June - chest, tri's, shoulders Bench (3x8) 72.5kg 72.5kg 67.5kg DB Military press (3x8) 22.5 22.5 20 Inc. DB press (3x8) 25 22.5 22.5 DB Lat Raises (3x8) 15 12.5 12.5 Dips (2x8) unassisted (I'm 102kg) weighted crunches (2x20) 10kg DB tri ext (1x10) 12.5 Cable (with rope) tri extension (1x10) 54 lying leg ups (2x20) small exercise ball between feet overhead cables (10x2) 48 48 (weight was higher before but my form was rubbish - now my elbows stay where they should  )Hanging leg raises (2x12)
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06-26-2006, 04:35 PM
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Doing an upper/lower split for a while starting 26/06/06
The last 2 sets of 12 for each muscle group are superset (that's why some of the numbers in the second exercise are a bit low).
Dumbbell Bench Presses 12 x 20kg 10 x 22.5kg 8 x 25kg 6 x 27.5kg 12 x 22.5kg (only got 10 done) Dumbbell Flyes 12 x 12.5 Seated Cable Rows 12 x 78kg 10 x 84kg 8 x 90kg 6 x 96kg 12 x 84kg Wide-Grip Lat Pulldowns 12 x 54kg DB Military Presses Seated on exercise ball 12 x 9kg 10 x 10kg 8 x 12.5kg 6 x 17.5kg 12 x 12.5kg Lateral Raises 12 x 8kg Barbell Curls 12 x 14.5kg 10 x 17.5kg 8 x 19.5kg 6 x 24.5kg 12 x 17.5kg Cable Curls 12 x 24kg Triceps Pushdowns 12 x 42kg 10 x 48kg 8 x 54kg 6 x 66kg 12 x 54kg Overhead Cable Extensions 12 x 42kg Last edited by Cammo; 06-30-2006 at 04:55 PM.
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06-27-2006, 12:26 AM
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Hey cam...just popping in to see how things are looking for ya! I had one question:
What type of stack are you on right now? Anything geared toward fat loss or just your basic multi/whey stack?
__________________
"Supplements are supplements to your training, nutrition & most of all attitude." -Mehdi
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