What to change / add / remove ???

Cookie_Monster

I've been in the gym now for about 6 months since finishing final year in college, was there for about 1.5 years before that also but gave it up to study.

Over that time I've done a multitude of different exercises and combinations. I have a review coming up next week where my programme will change again and I am looking for some ways / suggestion to improve it.

Here's what I currently do

Day 1*****************

Warm up rower - 15 mins cover 3.3 k level 8.9 or 9 /10. This has increased in the last 8 weeks from around 2k in 12 mins to current

Weights Shoulder & Back

Frontal raise 3x12 (times x reps) 7 kg up from 5 at start of programme
Lateral Raise 3x12 7 kg up from 5
Shoulder press 3x12 22.5 kg up from 15
Lateral row (?) 3x10 8 kg up from 5
Chest press 3x12 27.5 kg (machine) up from 22.5
Can’t remember name think; pec fly dumb bells 9 kg 3x 10/12 up from 7
Incline Chest press 3x10 9 kg dumbbells up from 7

Sit-ups – on ball 2 x 15
Sit-ups “Isometric” – on ball 2 x 15 hold for 3 sec each time
Back – can’t remember what it’s called, reverse sit-up type thing 2 x 15 – on ball 4 kg

Day 2*************

Warm up rower - 15 mins cover 3.3 k level 8.9 or 9 /10
X – Trainer 20 mins level 13-14 of 20 “random” programme, changes resistance every 10 secs

Weights

Leg press 3x12 107.5 kg up from 97.5
Squat – bar in front 15 kg 3x10, 1 set full movement, 1 half raise, 1 full again up from 12.5 (too heavy sitting on arms to go higher weight)
Squat – bar behind 17.5kg 3x10, , 1 set full movement, 1 half raise, 1 (3xhalf then 1 full) x 10 (i.e. 40 movements in this bit) up from 12.5

Sit-ups – on ball 2 x 15
Sit-ups – on ball 2 x 15 hold for 3 sec each time


Day 3************

Warm up rower - 15 mins cover 3.3 k level 8.9 or 9 /10

Weights

Bicep curl 3x12 17.5 kg barbell up from 15
Bicep curl 3x10 20kg barbell 1 set full, 1 half, 1 full up from 15
Concentration curl 3x12 10 kg – 3x12 separately each arm up from 8
Bent over lateral row 3 x10 7/8 kg
Lat pull down 3x12 50 kg up from 42.5
Dead lift 3x10 20kg up from 10 while getting used to technique
Frontal raise 3x10 20 kg up from 15

Sit-ups – on ball 2 x 15
Sit-ups – on ball 2 x 15 hold for 3 sec each time
Back – can’t remember what it’s called, reverse sit-up type thing 2 x 15 – on ball 4 kg



I think I’ve made a lot of progress during the 8 weeks of this particular programme. Can both feel and see a difference especially on the rower and in my arms.

I want to add a HIIT cardio at least once a week and maybe move cardio to after all the weights, which should see weights go up as well. Have done a version of this before, dunno if exactly as HIIT would be described. Basically in 20 mins did 2 mins warm up then mins 3,4,5,6 each went up a level or two and then min 7 was same as mins 3 and repeated 4 times and two mins cool down, on stepper/x trainer/ bike.

Some other information: I’m male, 23, would hike often enough as well. My left knee is a bit dodge so I can’t use treadmills and my left elbow has a trapped/ weird nerve which tends to slide across the joint under pressure, which rules out a lot of tricep exercises. Cannot do dips or the one where you hold the weight behind your head and raise and lower it. Can only go 2/3 way down for press ups. Generally it is not a problem until arm near full extension or retraction. Can usually tell when I can safely work to depending on exercise.

Any comments?
(Hope its tough enough for this forum:D)

aye

Cookie_Monster wrote: »

Some other information: I’m male, 23, would hike often enough as well. My left knee is a bit dodge so I can’t use treadmills and my left elbow has a trapped/ weird nerve which tends to slide across the joint under pressure, which rules out a lot of tricep exercises. Cannot do dips or the one where you hold the weight behind your head and raise and lower it. Can only go 2/3 way down for press ups. Generally it is not a problem until arm near full extension or retraction. Can usually tell when I can safely work to depending on exercise.

does that mean you cant do a full chest press?

could you get some physio on it.

i would be wary of doing so much work on your biceps if you cant do any work on your triceps.

Cookie_Monster

aye wrote: »

does that mean you cant do a full chest press?

If I was lying flat doing it I can bring my arms down 90 degrees (i.e. parallel with the floor) but not any further down really

Have been to physio previously about it, was told there nothing I can do about it except work around it. As it nerve and not muscle / ligament its only an issue when it moves (across joint from pressure) and not normally. Have been thinking about going back to a different physio to get another opinion though.
I think it is a result of archery as never had a problem with it up to starting archery when in college.

rubadub

Chinups & pullups. Possibly dips on gymnastics rings. Rings have a free range of motion so are suited to people with joint injuries.

Cookie_Monster

Cookie_Monster wrote: »

I want to add a HIIT cardio at least once a week and maybe move cardio to after all the weights, which should see weights go up as well. Have done a version of this before, dunno if exactly as HIIT would be described. Basically in 20 mins did 2 mins warm up then mins 3,4,5,6 each went up a level or two and then min 7 was same as mins 3 and repeated 4 times and two mins cool down, on stepper/x trainer/ bike.

So is that HIIT or something similar or something different entirely?

Jimmy Bottlehead

Cookie_Monster wrote: »

... and my left elbow has a trapped/ weird nerve which tends to slide across the joint under pressure, which rules out a lot of tricep exercises.

Not stealing your thread, but when I do skull crushers, my right elbow will often click. or I feel a little pop inside it. Is it similar to yours? I got an elbow support but not sure whether to wear it or not.

Hanley

I tore my tricep doing skull crushers so I avoid going even remotely heavy on them now. Alot of people seem to get sore elbows from there. Whereas others don't. More than anything, it's a personal thing. If they hurt, don't do them.

Jimmy Bottlehead

Hanley wrote: »

I tore my tricep doing skull crushers so I avoid going even remotely heavy on them now. Alot of people seem to get sore elbows from there. Whereas others don't. More than anything, it's a personal thing. If they hurt, don't do them.

Aye... the only thing is, they seem to work the tricep more than any other exercise... if I do replace them, what would make a good substitute? I hate behind the neck / french presses.

Hanley

Jimmy Bottlehead wrote: »

Aye... the only thing is, they seem to work the tricep more than any other exercise... if I do replace them, what would make a good substitute? I hate behind the neck / french presses.

Close grip bench press, flat/incline/decline.

Dumbbell Extenstions, lying on the ground/a bench/seated

Tate Presses

Rolling Dumbbell Extenstions

JM presses

Pushdowns/over head rope extenstions

Military press lowering the bar to only the top of your head and pressing it back up again

Get creative!!