Current Events > CE Gym goes what do you think of this new workout?

(+) Yeah! (+)

Day 1: Legs and Back

- Machine Leg Extensions: 3 sets of 8 reps
- Machine Leg Press: 3 sets of 8 reps
- Hack Squat: 3 sets of 8 reps
- Machine Calf Raises: 3 sets of 8 reps
- Cable Row: 3 sets of 8 reps

Day 2: Shoulders and Arms

- Barbell Upright Row: 3 sets of 8 reps
- Machine Bicep Curl: 3 sets of 8 reps
-Machine Brench Press: 3 sets of 8 reps
- Machine Shoulder Press: 3 sets of 8 reps
- Cable Elevated Row: 3 sets of 8 reps
- Machine Seated Triceps Dip: 3 sets of 8 reps

Day 3: Chest and Abs (work in progress)

- Barbell Overhead Front Raise: 3 sets of 8 reps
-Machine Inverted Row -That is like pull up using the Bench Press
-Cable Triceps Pushdown:3 sets of 8 reps
-Machine Fly: 3 sets of 8 reps
-Leg Raises: 3 sets of 8 reps

Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakn' huge, solid, thick and tight you can get. Thanks for the motivation.

too many machines.. prefer olympic style lifting rn.

Why do you have one back exercises on back day and 2 back exercises on not back day

Theres literally no cardio there. Surprised. Im about that cardio life.

Thanks for all the input. As far as Cardio. I do cardio every night. When I stop doing that I stop losing weight.

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I can switch the Machine Brench Press and Cable Triceps Pushdown:

My only issue is if you'll have consistent and timely access to all those machines. I'd be there all fucking day just waiting for a turn.

Guide posted...

My only issue is if you'll have consistent and timely access to all those machines. I'd be there all fucking day just waiting for a turn.

Thank you I normally go in the AM. So there isn't a big wait. Today I went in the middle of the day at a new gym and people were hoggin more than one station at a time. So I see what you mean. But when I go in the morning to my normal Gym I normally never have issues. And just for me Machines are just better. I don't know why.

Less machine more dumbbells imo

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Thats a good thing lol

Thanks for the extra impact everyone.

I will see how long it takes. I can't be in the gym all day. And it is on MWF.

I would get rid of Hack Squats or Leg Press and add in a seated hamstring curl or Bulgarian split squats, you got a lot of quad stuff and not much for hamstrings/glutes.

Drop one or both of the Cable Rows, instead do pull ups or lat pull downs, you got nothing hitting lats in your workouts.

Drop the machine shoulder press or barbell overhead front raise, instead do some form of lateral raises. Your front delts get hit enough with stuff like bench press, no need to do more. Side delts are what you want to focus on for shoulders

I've heard 3 exercises per workout is the magic number. That seems like too much

WizardPowers posted...

I've heard 3 exercises per workout is the magic number. That seems like too much

Three compound exercises is probably the sweet spot for the time:gains ratio, but it's probably not quite as MAXXED as tc's thing. Though I do expect tc to adjust with time, as we all do.

2x12 > 3x8

For leg day you currently have 3 quad dominant exercises, one calf, one back. I generally split legs and back into separate days, but if you want to combine them I know a lot of people make deadlifts mandatory for it. Add in what others have said: more free weights and compound movements over machines.

After looking at your others days IMO I would just do PPL (push, pull, legs) plus arms: but split arms into triceps on push day and biceps on pull day and it'll be much easier to plan and make more sense mechanically.

Crushed515151 posted...

Theres literally no cardio there. Surprised. Im about that cardio life.

Yeah I'm also on the cardio life. Has spent my hole life doing weight training and now I'm just hearing from Dr Mike to prioritize cardio first and wait till I lost enough weight.

cjsdowg, you are inspiring as hell.

Losing weight, eating cleaner, and now working out? That takes serious dedication.

deoxxys posted...

Yeah I'm also on the cardio life. Has spent my hole life doing weight training and now I'm just hearing from Dr Mike to prioritize cardio first and wait till I lost enough weight.

I'm not a doc, but I'll always advocate for weight training>cardio for losing weight. I'm not sure which is faster, but weight training will be less harsh on your skin if you're obese obese.

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I have a weight lose General. While we do speak about excise and living a healthy life.

https://gamefaqs.gamespot.com/boards/400-current-events/80687095

Most of the time it is not keyed into workout like this question. And I didn't want a over reaching topic like a workout plan to take up too much space. IS there another General for working out ?

ZannoL posted...

cjsdowg, you are inspiring as hell.

Losing weight, eating cleaner, and now working out? That takes serious dedication.

Thank you so much. People who joined my weight lose social. Really helped me say on track. A Poster named Jazz . Said it is not about the pounds but what they are made up. And that has literally changed my life. Again thank you for you kind words.

Guide posted...

I'm not a doc, but I'll always advocate for weight training>cardio for losing weight. I'm not sure which is faster, but weight training will be less harsh on your skin if you're obese obese.

I've done weight training my whole life, I've ended up just hurting myself and not losing weight fast enough. Also I think my blood circulation is bad which your muscles need in order to gain strength. Some starting with cardiovascular improve my heart strength and blood flow.

Thanks for the help everyone. I have add this to my workout app. And I am ready to get going with it on Monday. I tried to go today but too many people were there and I was like I will just go back at 5 am on Monday. but I am so pumped for my new workout.

- Machine Leg Extensions: 3 sets of 8 reps
- Machine Leg Press: 3 sets of 8 reps
- Hack Squat: 3 sets of 8 reps
- Machine Calf Raises: 3 sets of 8 reps
- hamstring curl

I took out the Cable Row for the suggested Hamstring workout. The Hack and Press are just my two favorite lifts so I didn't want to drop those. And the Row was on the wrong day .

cjsdowg posted...

Day 3: Chest and Abs (work in progress)

- Barbell Overhead Front Raise: 3 sets of 8 reps
-Machine Inverted Row -That is like pull up using the Bench Press
-Cable Triceps Pushdown:3 sets of 8 reps
-Machine Fly: 3 sets -of 8 reps
-Leg Raises: 3 sets of 8 reps

That's the only chest exercise you have listed. Consider adding in dumbbell bench presses(flat, incline & decline) or machine chest presses. Hitting cable flys at different angles or single arm cable flys, recommend doing them kind of standing so your starting position is roughly 25-50% of the full range of motion to focus on bringing the cable further across your body.