Another rate my routine thread

[plateau]

Hi,
have done 3 blasts in the past, wanted to see if I've missed anything new in DC land. Took some time away from DC fixed some injuries, got stronger, became a father, and became fatter...

Chest:
Flat DB Press 20-30 RP
Incline DB Press 20-30 RP
Incline BB 11-15 RP

Shoulders:
Military Press 11-15 RP
Push Press 11-15 RP
Smith High Incline press 11-15 RP

Triceps:
Smith Wide Revere Grip press 15-20 RP
Dip 15-20 RP
JM Floor Press 20-30 RP


Back Width:
Rack Chin 15-20 RP
Underhand pulldown 15-20 RP
Close neutral pulldown 15-20 RP

Back thickness:
Bent over row 2 x 9-12 SS
1 arm low row machine 2 x 9-12 SS
Corner row 2 x 9-12 SS



Bicep:
EZ curl 20-30 RP
DB Curl 20-30 RP
Cable Curl 20-30 RP

Forearm:
Hammer Curl 11-20 SS
Pinwheel Curl 11-20 SS
Reverse EZ Curl 11-20 SS

Calf:
Toe Press on leg press 10-12 SS
Calf machine 10-12 SS
Toe Press on hack press 10-12 SS
***five seconds of lowering down to a full stretch, a 10-15 second hold in the stretched position

Hamstring:
Romanian DL 10-15 SS
Unilateral back extension 15-20 RP
Sumo DL 10-15 SS

Quad:
Close Stance Leg Press 4-8 SS + 20 WM
Back Squat 4-8 SS + 20 WM
Bulgarian Split Squat 4-8 SS + hack squat machine WM

My immediate issues are:
1. Do I straight set or the extended set for the romanian deadlift?
2. Sumo DL for hammies, I did try sumo leg press last week but struggled a bit for it hitting my hammies. The platform is very high and I couldn't get my toes over the edge.

Thanks for any advice

[hyperintensity]

Decline chest movement. Upright row. DL's for back thickness. Switch out a hamstring DL for curl movement 15-25 RP. SS the romanian's. Sumo DL's hit glutes mostly. Hope that helps. Everything else looks great to me.

[Taurus]

just gonna throw some things I think may help I am not advanced but anyways.

for calfs all ur exercises are straight leg arnt they? Consider tossing in a seated calf raise for one of them. I b think remember reading that you will hit 2 differant parts of ur calfs doing both and only the one is hit when knees arnt bent so you need to be sitting.

other is sumo press. I recentl just did them first time ever few weeks ago and are by far the best hamm exercises I've ever felt. What I had to do tho was try a few light weight sets going super slow with my fett placed in diff postions till I felt it get hit the most. My feet arnt all the way off either but I found that with my toes pointed outwaed hit em more aswell

[plateau]

Decline chest movement. Upright row. DL's for back thickness. Switch out a hamstring DL for curl movement 15-25 RP. SS the romanian's. Sumo DL's hit glutes mostly. Hope that helps. Everything else looks great to me.

I'm purposely using 2 inclines, will switch in a decline when I stall though.

Upright rows are murder on my wrists and shoulder.

There's only 1 leg curl machine at my gym, and my kneecaps don't agree with it. I could do a standing cable leg curl, but don't feel it has the best exercise to make strength increases on.

Thanks

[plateau]

just gonna throw some things I think may help I am not advanced but anyways.

for calfs all ur exercises are straight leg arnt they? Consider tossing in a seated calf raise for one of them. I b think remember reading that you will hit 2 differant parts of ur calfs doing both and only the one is hit when knees arnt bent so you need to be sitting.

other is sumo press. I recentl just did them first time ever few weeks ago and are by far the best hamm exercises I've ever felt. What I had to do tho was try a few light weight sets going super slow with my fett placed in diff postions till I felt it get hit the most. My feet arnt all the way off either but I found that with my toes pointed outwaed hit em more aswell

I would if I could, unfortunately my gym doesn't have a seated machine.

Maybe I should persevere with sumo leg press, up the reps to 20-30 I have seen as advice in the past, when I played around with it I only went in the 10-15 range...

Thanks

[Carlito Gambino]

I'm purposely using 2 inclines, will switch in a decline when I stall though.

Upright rows are murder on my wrists and shoulder.

There's only 1 leg curl machine at my gym, and my kneecaps don't agree with it. I could do a standing cable leg curl, but don't feel it has the best exercise to make strength increases on.

Thanks

Are you using a wide grip? Do them like this and it shouldn't feel bad on your wrists:

http://www.bodybuilding.com/fun/glasscut1.htm (skip to around 7:00)

Another option is snatch grip high pulls (don't drop the barbell every rep). The lateral raise machine is an interesting option as well.

[Lock it Up]

for calfs all ur exercises are straight leg arnt they? Consider tossing in a seated calf raise for one of them. I b think remember reading that you will hit 2 differant parts of ur calfs doing both and only the one is hit when knees arnt bent so you need to be sitting.

For clarification, if I can recall from basic ex phys, when you have a bent knee, you are soley contracting the gastrocemius of your calf " (the meatiest portion), when standing you are able to contract both the gastroc and the soleus together, hitting the calf a bit differently.

Or it might be flipped, I can't remember, GOOGLE IT!!

To the op:

The only thing I would change is adding in some kind of dead for back, and also ditching pulldowns in favor of either weighted chins or another rack chin variation....once I started ditching pulldowns, and started working on chinning more weight...EVERYTHING started growing bigger and thicker in my lats.

[Ajweins]

Sorry Lock it up. You are backwards. A bent knee generally hits the soleus more than the gastroc because it originates at the top of the tibia and fibula (it doesn't cross the knee joint like the gastroc does which inserts on the femoral condyles). So when the knee is straight, the gastroc is more on stretch which increasing its recruitment.

[plateau]

Are you using a wide grip? Do them like this and it shouldn't feel bad on your wrists:

http://www.bodybuilding.com/fun/glasscut1.htm (skip to around 7:00)

Another option is snatch grip high pulls (don't drop the barbell every rep). The lateral raise machine is an interesting option as well.

I must admit to having not used a wide grip, haven't done the exercise itself for a good 5 years so worth a try!

Snatch grip high pulls - hadn't thought about them - good call!

Lat machine is a good call - but like the hamstring machine the new one does not agree with my structure!

[plateau]

The only thing I would change is adding in some kind of dead for back, and also ditching pulldowns in favor of either weighted chins or another rack chin variation....once I started ditching pulldowns, and started working on chinning more weight...EVERYTHING started growing bigger and thicker in my lats.

I want to keep horizontal rows for thickness as my shoulders are happier when I keep my pulling and pushing more equal. Have had a few shoulder issues and experience tells me that this helps more than most other things.

I have struggled to progress chins and pull-ups in previous blast, on DC training I noticed I suck at reps on these moves! But I will switch these in when I stall. Close grip neutral pulldowns from the past work well for my width. I guess I could try chin-up grip rack chins.

[Big R]

Are you using a wide grip? Do them like this and it shouldn't feel bad on your wrists:

http://www.bodybuilding.com/fun/glasscut1.htm (skip to around 7:00)

Another option is snatch grip high pulls (don't drop the barbell every rep). The lateral raise machine is an interesting option as well.

Oh man, this was excellent. I personally had only ever known the form for an upright row that emphasizes trap recruitment. Honestly I never felt my delts involved in an upright row except maybe some rear delts. Props

[BryanB]

Upright rows are murder on my wrists and shoulder.

Thanks

If you still want to do them, try using a close grip V handle on a low cable. Much easier on the wrists

[plateau]

If you still want to do them, try using a close grip V handle on a low cable. Much easier on the wrists

Thanks for the advice but the position for the shoulders would be even more internally rotated, then adding load doesn't seem sensible (for me) given my injury history.

[Lock it Up]

Sorry Lock it up. You are backwards. A bent knee generally hits the soleus more than the gastroc because it originates at the top of the tibia and fibula (it doesn't cross the knee joint like the gastroc does which inserts on the femoral condyles). So when the knee is straight, the gastroc is more on stretch which increasing its recruitment.

Haha, like I said, it might have been flipped