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  1. I've never heard of this systemic recovery idea. Do you have any recommended readings to learn more about it? 2-3 workouts just doesn't sound like enough to me, plus I really enjoy getting intense exercise every day. I do think that what I am doing allows for localized muscle recovery, as no two days in a row work the same muscles. Yes, there is a small amount of overlap between chest/arms and back/shoulders, but not so much that it should interfere significantly. I've been doing this for about 2.5 months now, and am not feeling over-trained and have gained a few pounds of muscle. Still, I would be curious to read more about your training ideas.
  2. Eh, kinda pieced it together myself based on what I've learned over the past couple of years. I'm mostly concerned about my back day, not really feeling like I am making much progress, other than on deadlift. I am pretty slow to increase weight or reps on the barbell row and pull-ups especially.
  3. Hey all, Been working out seriously for about 6 months now, and have been vegan for about 2! I got burnt out on what I was previously doing in the gym, so I decided to switch things up a bit. I am primarily going for overall fitness and strength, but definitely do want to add some mass. I'm hoping you can take a look at my routine and give me some good constructive criticism on what is good about it, and what you think I should change. I do a 3 day rotation twice a week, as I've marked below. Here's what I've been doing for about the last month: Legs (Monday/Thursday) • Leg press • Lunges • Jump-ups (basically jumping onto a raised platform as fast as I can) • Quad extensions • Hamstring curls Chest and arms (Tuesday/Friday) • Barbell Bench Press • Incline Dumbell chest press • Dips • Cable cross-overs (low, mid, high) • Bicep curls • Tri-cep pulldowns Back and shoulders (Wednesday/Saturday) • Deadlifts • Pull-ups • Barbell/dumbbell Overhead press • Barbell/dumbbell row • Barbell pullover • Deltoid flies (front, side, rear) • Shrugs I generally do 8-12 reps at ~60% 1RM, for 3-4 sets. Every fourth workout or so I do more in the 4-6 rep range for 80-90% 1RM. I know I should be doing squats, but I had been doing them 3x a week, and it was starting to kill my lower back. I know this was from poor form, so I am trying to get my back healthy and relearn proper squat form before adding them back in. Leg press is a poor substitute. I do a solid ab workout every other day. I would be grateful for any constructive criticism. Thanks.
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