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      11-07-2008, 08:16 PM   #1
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What am I missing from my workout?

I'm 5'9" 187lbs and I am looking for insight on what I may be doing wrong or missing from my workout. I am nursing a shoulder impingement and though it's getting better each day I can not afford to risk injuring it seriously. Here is what I've got thus far...

Chest/Tri:

Flat bench: 10@135lbs/6@185lbs/6@205/10 close interval @ 135lbs (before the shoulder injury I was at 8 reps @ 225lbs with a max of 275/305lbs

Skull crusher: 10@80lbs/10@80lbs/10@80lbs

Tri pull-down: 10@80/10@80/10@80

Incline fly: No longer do because of my shoulder

Push-ups: 25/5 close 5 wide clapper/25/5 close 5 wide clapper/25 and I half hold my last rep. I am a Solider so the form is top notch.

Back/Bi:

Curv bar curl: 10@80x3

Bent over row: 10@100x3

Low row: 10@100/10@120/10@120

Lat pull down: 10@100/10@120/10@120

Abs:


Flutter kicks:
3 sets of 100

Rope extensions:
3 sets of 10@ 60lbs

I used to do bridge,side bridge,side bridge: 3 sets of 45 second hold but it causes me to put all my weight on the shoulder to keep good form so I quit that...

I am a function over fashion type of guy. I am looking for what I am missing in my workout. I don't do legs because I run a ton between PT 3 days a week with ROTC and the random runs I throw in after my workout.

I for some reason feel like I am missing something, nutrition possibly has to do with why I am not extremely cut but to be frank I don't care. I'm a college student and don't need to have some psycho diet just to get some more creases in my abs. I just need to perform better on PT tests and in general for when I get pushed to the limit. What am I missing?
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      11-07-2008, 08:19 PM   #2
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      11-07-2008, 08:20 PM   #3
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Quote:
Originally Posted by xxForgedxx View Post
I'm 5'9" 187lbs and I am looking for insight on what I may be doing wrong or missing from my workout. I am nursing a shoulder impingement and though it's getting better each day I can not afford to risk injuring it seriously. Here is what I've got thus far...

Chest/Tri:

Flat bench: 10@135lbs/6@185lbs/6@205/10 close interval @ 135lbs (before the shoulder injury I was at 8 reps @ 225lbs with a max of 275/305lbs

Skull crusher: 10@80lbs/10@80lbs/10@80lbs

Tri pull-down: 10@80/10@80/10@80

Incline fly: No longer do because of my shoulder

Push-ups: 25/5 close 5 wide clapper/25/5 close 5 wide clapper/25 and I half hold my last rep. I am a Solider so the form is top notch.

Back/Bi:

Curv bar curl: 10@80x3

Bent over row: 10@100x3

Low row: 10@100/10@120/10@120

Lat pull down: 10@100/10@120/10@120

Abs:


Flutter kicks:
3 sets of 100

Rope extensions:
3 sets of 10@ 60lbs

I used to do bridge,side bridge,side bridge: 3 sets of 45 second hold but it causes me to put all my weight on the shoulder to keep good form so I quit that...

I am a function over fashion type of guy. I am looking for what I am missing in my workout. I don't do legs because I run a ton between PT 3 days a week with ROTC and the random runs I throw in after my workout.

I for some reason feel like I am missing something, nutrition possibly has to do with why I am not extremely cut but to be frank I don't care. I'm a college student and don't need to have some psycho diet just to get some more creases in my abs. I just need to perform better on PT tests and in general for when I get pushed to the limit. What am I missing?

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      11-07-2008, 08:21 PM   #4
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Legs (I read that you run...but weight training + agility will make you FAST), delts, and traps.
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      11-07-2008, 08:25 PM   #5
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Legs (I read that you run...but weight training + agility will make you FAST), delts, and traps.
What exercises FOR those things. I don't really need to be fast... and what will delt/trap workouts do for me?
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      11-07-2008, 08:29 PM   #6
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I'm nursing a shoulder/back injury as well. It sucks. One thing that has significantly helped my workout is a Whey / laurine mix I get at GMC. It's called "Whey Extreme 60" and is about $40-45 jar - a jar lasts me about 3 weeks if I'm taking every day and twice a day on my arm/chest workouts. I was told this is the best supplement for the price/result as I wasn't trying to spend hundreds a month as a few of my buddies do. It significantly helps in the amount of weight you can put up, I think extending about 30% increase in strength for your size, as well as helping your body feel just as worked with half the sets.

Honestly, the supplements were what I was missing and has really helped in my rehab.
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      11-07-2008, 11:27 PM   #7
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Quote:
Originally Posted by xxForgedxx View Post
What exercises FOR those things. I don't really need to be fast... and what will delt/trap workouts do for me?
Working on delts will make your shoulders look broader. Im guessing you dont wanna look like you're on roids so some simple exercises will do.

Heres a list of delt workouts:
http://www.myfit.ca/exercisedatabase...muscle=Deltoid

Traps are the muscles between your shoulders and neck. If theyre too flat, you might look "frail". Again, I'm sure you don't wanna seem like a meat head so simple exercises will do.

http://www.nutristrategy.com/fitness/back.htm
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      11-08-2008, 12:09 AM   #8
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IMO, your intensity is really lacking. Not hitting each body part enough. Nothing in there for shoulders, even though you have a shoulder injury you need to be doing something with light weight, rotator cuff for example. A common cause of shoulder injury is lack of proper delt development front, middle, and back. Very common with guys that never train shoulders and then go try and jack up 300+ pounds on the bench.

Your back routine looks okay. Hit your bi's more, rotating between wide and close grip so you hit both heads of the bicep. Also, add in a decline or incline bench press, again to to hit the 3 main areas of the chest. Dips are great too, but not good for a bum shoulder. Add in another tri excercise or 2.

I stress doing more excercises because you say you need to be able to hold up better when pushed to the limit. You gotta exhaust your muscles completely.

Another great technique is utilizing drop sets, negatives, monster sets, supersets, etc.

Also, because of your stamina goal and your shoulder injury I'd recommend doing 12 reps in a set with lighter weight.

Hope this helps some.
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      11-08-2008, 12:17 AM   #9
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Quote:
Originally Posted by xxForgedxx View Post
I for some reason feel like I am missing something, nutrition possibly has to do with why I am not extremely cut but to be frank I don't care. I'm a college student and don't need to have some psycho diet just to get some more creases in my abs. I just need to perform better on PT tests and in general for when I get pushed to the limit. What am I missing?
What are the criteria for the PT tests? It's hard to give any advice without knowing exactly what you're hoping to gain. Regardless, your chest workouts are going to suffer until your shoulder heals.

I agree with ballinboi that you should lift legs. You're not doing yourself any favors by skipping out on them. Squats, front squats, lunge variations and RDLs are all a good start. Take the time to learn the form with no/light weight so you're doing it right.

You should also vary your routines to avoid plateaus and boredom.
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      11-08-2008, 12:26 AM   #10
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legs and lowerback.

squat, lunges, leg press, calf raises, hamstring curl, deadlift, stiff leg deadlift, hyperextensions...
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      11-08-2008, 12:29 AM   #11
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Quote:
Originally Posted by Zephyr15 View Post
You're not doing yourself any favors by skipping out on them. Squats, front squats, lunge variations and RDLs are all a good start. Take the time to learn the form with no/light weight so you're doing it right.
You should start weight training your legs, especially if you dont mind getting slower (that way you can leave the tedious plyometric routines out). Most of your power is generated in your legs, especially if you play sports. (Football, baseball, boxing etc)
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      11-08-2008, 12:49 AM   #12
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legs and lowerback.

squat, lunges, leg press, calf raises, hamstring curl, deadlift, stiff leg deadlift, hyperextensions...
+1
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      11-08-2008, 04:33 AM   #13
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Alright first off, when it comes to your legs, do ironmikes(lunges), mountain climbers, basically the exercises in the FM. When you do them, in place or moving forward, make sure you bring your legs back together at the start point instead of using your momentum to alternate legs. If theres a hill you can find, it would help you greatly with your overall endurance because you can do so many exercises there.

The last PT test I took, back in.....August, with the extended scale was in the 400's. Can't remember the score. I do chest/back on day, then arms and abs the next. If you want to do better with your situps, flutterkicks are useless. I could go on and on, but you're learning and you'll be fine.

You have to understand that everything you do is harder when you weigh more, more injuries are likely to happen, etc. When you're in the Army, endurance is more important than strength. You weigh a lot and I'm guessing from what you've posted that you're not exactly toned. Not to toot my own horn, but when I was weighing 200lbs, I ran 15:30's. I lost 15-20lbs and now I run late 12's. Like I said, everything's easier now.

I start ROTC in Jan and that'll be fun. GL
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      11-08-2008, 09:20 AM   #14
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In the straightest way, here are some pics lol... I have to straighten out the misconception that I'm some fatty

My little brother and I:



Xmas shopping:



And for the purpose of science I took a pic:

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      11-08-2008, 11:02 AM   #15
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if you're not working your legs you're working out less then half your body.. legs are your largest muscle group, don't neglect them!
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      11-08-2008, 11:07 AM   #16
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Quote:
Originally Posted by xxForgedxx View Post
I'm 5'9" 187lbs and I am looking for insight on what I may be doing wrong or missing from my workout. I am nursing a shoulder impingement and though it's getting better each day I can not afford to risk injuring it seriously. Here is what I've got thus far...

Chest/Tri:

Flat bench: 10@135lbs/6@185lbs/6@205/10 close interval @ 135lbs (before the shoulder injury I was at 8 reps @ 225lbs with a max of 275/305lbs

Skull crusher: 10@80lbs/10@80lbs/10@80lbs

Tri pull-down: 10@80/10@80/10@80

Incline fly: No longer do because of my shoulder

Push-ups: 25/5 close 5 wide clapper/25/5 close 5 wide clapper/25 and I half hold my last rep. I am a Solider so the form is top notch.

Back/Bi:

Curv bar curl: 10@80x3

Bent over row: 10@100x3

Low row: 10@100/10@120/10@120

Lat pull down: 10@100/10@120/10@120

Abs:


Flutter kicks:
3 sets of 100

Rope extensions:
3 sets of 10@ 60lbs

I used to do bridge,side bridge,side bridge: 3 sets of 45 second hold but it causes me to put all my weight on the shoulder to keep good form so I quit that...

I am a function over fashion type of guy. I am looking for what I am missing in my workout. I don't do legs because I run a ton between PT 3 days a week with ROTC and the random runs I throw in after my workout.

I for some reason feel like I am missing something, nutrition possibly has to do with why I am not extremely cut but to be frank I don't care. I'm a college student and don't need to have some psycho diet just to get some more creases in my abs. I just need to perform better on PT tests and in general for when I get pushed to the limit. What am I missing?

What are your goals? I think you should drop the flys. Since you are nursing a shoulder injury I would try something like flat bench, decline. You can throw one more chest exercise but if you do an exercise like dips it would work both your chest and triceps.

For back maybe you want to throw in some heavy lifts like a deadlift, which work your whole body, esp your back and traps. ( they also improve your grip and overall strength)
Deadlift
Pullup
Row

With that back workout you should have to worry about biceps as much as pullups and rows also work your bi's.



This is similar to my workout except I have a shoulder day. I have seen much success with this type or workout.

As far as eating goes.... I am a college student as well. Just try to eat lean proteins as much as you can. Get some carbs in too. I try to eat every 3-4 hours at least 4 meals a day.
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      11-08-2008, 05:33 PM   #17
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squats and deadlifts
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      11-08-2008, 05:43 PM   #18
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Quote:
Originally Posted by xxForgedxx View Post
I'm 5'9" 187lbs and I am looking for insight on what I may be doing wrong or missing from my workout. I am nursing a shoulder impingement and though it's getting better each day I can not afford to risk injuring it seriously. Here is what I've got thus far...

Chest/Tri:

Flat bench: 10@135lbs/6@185lbs/6@205/10 close interval @ 135lbs (before the shoulder injury I was at 8 reps @ 225lbs with a max of 275/305lbs

Skull crusher: 10@80lbs/10@80lbs/10@80lbs

Tri pull-down: 10@80/10@80/10@80

Incline fly: No longer do because of my shoulder

Push-ups: 25/5 close 5 wide clapper/25/5 close 5 wide clapper/25 and I half hold my last rep. I am a Solider so the form is top notch.

Back/Bi:

Curv bar curl: 10@80x3

Bent over row: 10@100x3

Low row: 10@100/10@120/10@120

Lat pull down: 10@100/10@120/10@120

Abs:


Flutter kicks:
3 sets of 100

Rope extensions:
3 sets of 10@ 60lbs

I used to do bridge,side bridge,side bridge: 3 sets of 45 second hold but it causes me to put all my weight on the shoulder to keep good form so I quit that...

I am a function over fashion type of guy. I am looking for what I am missing in my workout. I don't do legs because I run a ton between PT 3 days a week with ROTC and the random runs I throw in after my workout.

I for some reason feel like I am missing something, nutrition possibly has to do with why I am not extremely cut but to be frank I don't care. I'm a college student and don't need to have some psycho diet just to get some more creases in my abs. I just need to perform better on PT tests and in general for when I get pushed to the limit. What am I missing?
It all depends on what you are after...if you are after size, then decrease the reps and go for more weight. If you are into toning, then you would need to do plenty of reps and less weight - also mix that with spinning classes, etc which contribute to sweat. Also a lot of it depends on your diet...
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      11-08-2008, 05:55 PM   #19
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if you're not working your legs you're working out less then half your body.. legs are your largest muscle group, don't neglect them!
+1

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      11-09-2008, 02:05 AM   #20
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Working out your legs (squats/deadlifts) is the best workout for overall body growth. I read in an article that when you train your legs your body releases hormones that help you grow. So your legs being one of the largest muscles in your body training them more often than you do should help. For your shoulder injury try standing with your back against a wall and lift both your arms up to 90 degrees. Your arms and back should all be flat against the wall, now move your arms up and down about a foot continously while keeping your arms against the wall. This will help straighten out your shoulders and after about 2 weeks your workouts should get easier. G/L with the recovery.
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      11-09-2008, 02:29 AM   #21
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Quote:
Originally Posted by xxForgedxx View Post
I am a function over fashion type of guy. I am looking for what I am missing in my workout. I don't do legs because I run a ton between PT 3 days a week with ROTC and the random runs I throw in after my workout.

I for some reason feel like I am missing something, nutrition possibly has to do with why I am not extremely cut but to be frank I don't care. I'm a college student and don't need to have some psycho diet just to get some more creases in my abs. I just need to perform better on PT tests and in general for when I get pushed to the limit. What am I missing?
I'm by no means an expert, but for the past 2 years I've been training in Muay Thai (and some MMA) a few days a week, then going to the gym after and doing weight training. I haven't been to Muay Thai in like 3 months, but I've been hitting the gym more, and I feel like I'm getting stronger/making gains. BUT, as great as these improvements are, I feel like when I was training Muay Thai/MMA I was WAY more functional, and well rounded physically.

I'd focus on your legs more, but I'd really consider some sort of fight training/martial arts which would definitely help out in utilizing your body to it's fullest potential.
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      11-09-2008, 03:52 AM   #22
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Gunna try my best to help you out, going by everything I have learned thus far.

Here's what you're missing:
- Chest Day: Incline / Decline Press, switch it occassionally between Dumbbells and Benchpress.
- Back / Bicep Day: Well the workout you're doing is kind of skimpy...
- Legs / Shoulder Day: Well, you're missing this day for one...
- Also you're missing calves and traps.

Legs are the MOST important muscle group when it comes to working out / building strength. When you work out your legs it releases human growth hormone and testosterone all throughout your body...also you're testosterone levels increase. Therefore, leading to bigger gains throughout your whole body. If the only thing you worked out was your legs, then your whole body would still get bigger.

I know you said you have a shoulder issue, and I did too, it really sucked. I couldn't bench the weight I was supposed to be doing and I really fell behind. I learned that I wasn't warming my shoulders up enough before utlizing them. You need to make sure your shoulders are COMPLETELY warmed up before doing any benching or anything on shoulder day. I suggest getting on an eliptical (spelling?) machine and using only your arms/shoulders to move the machine for 5 minutes. After you get off the machine you should rotate your arms around like a helicopter on its side, kind of, lol?

Also I hope you're stretching before and after you workout your muscles. Abs should be done every single day, except on your off days. The way you are splitting your workout you should be hitting every muscle twice a week with one day off. That is how my workout is going for the moment. I am not sure what flutterkicks are...I wish I could record some vids of some great ab workouts that no one really knows about. Situps/crunches are fucking worthless, let me just say.

Make sure you're eating carbs/protein within 30 minutes of your workout. Also NEVER NEVER NEVER buy anything from GNC or VitaminShoppe, etc. All those shops are bullshit. If you ever want to buy supplements research them first and then order from www.amazon.com, they ship to my door for free in two days and you never have to pay tax, also I pay $42 for my TrueMass (leanmass weight gainer) whereas at GNC/VitaminShoppe it costs ~$70. I would suggest you checkout a protein called Syntha-6 by BSN - check Amazon and BSN's website for more info.

Here is my workout: (Things that are the same color go together as a SUPERSET, and I say 12 reps, that means on your first set you should get 12 reps, and on the next 2 sets it should be something like 10 reps then 8 reps, if you're getting 12 each time you're not challenging yourself.) Remember abs every day, no excuses. Hopefully I will get some vids up if I can get my hands on a camcorder of some exercises that have helped me hugely.

- Chest / Tricep / Calves (Monday/Thursday)
Incline Benchpress - 12 reps / 3 sets
Incline Dumbbell Press - 12 reps / 3 sets


Decline Benchpress - 12 reps / 3 sets
Flatbench Dumbbell Press - 12 reps / 3 sets


Skullcrushers - 12 reps / 3 sets
Flatbench Dumbbell Fly - 12 reps / 3 sets


Tricep Pushdown - 12 reps / 3 sets
Overhead Tricep Extension - 12 reps / 3 sets


Donkey (for calves) - 25 reps / 3 sets
Seated Calf Raise - 15 reps / 3 sets


- Legs / Shoulders / Traps (Tuesday/Friday)
Smith Machine Squat - 12 reps / 3 sets
Leg Press - 12 reps / 3 sets


Smith Machine Hacksquat (this is where you put your feet out far) - 12 reps / 3 sets
Seated Leg Extension - 12 reps / 3 sets


Romanian Deadlift (works mostly the hamstrings and partially your back) - 12 reps / 3 sets
Lying Hamstring Curl - 12 reps / 3 sets


Military Press on Smith Machine - 12 reps / 3 sets
Leaning Lateral Raise - 12 reps / 3 sets


Bent Over Lateral Raise - 12 reps / 3 sets
Upright Row - 12 reps / 3 sets


- Back / Bicep (Wednesday/Saturday)
One Arm Dumbbell Row - 12 reps / 3 sets
Seated Cable Row - 12 reps / 3 sets


Lat Pulldowns - 12 reps / 3 sets
Barbell Curls - 12 reps / 3 sets


Barbell Preacher Curls - 12 reps / 3 sets
Incline Dumbbell Curls - 12 reps / 3 sets


Also, I know you're a college student, as am I, but do not eat fastfood. There is no excuse, so please don't make one, and I've already taught you how to shop. By the way, no homo, you're obviously in good shape and you have a good "mold" to work from. I hope all this has helped, and hopefully all this time I spent writing this up wasn't in vain...I'm going to bed now, feel free to ask questions, or PM me. Good luck.

*Edit* Holy shit, this is definitely my longest post in all of my history here. Oh and to MrSteak above me, MMA is freaking great for your whole body, I love it...since I'm at college right now away from home I can't attend my classes at the school I go to. I am really missing it.

*NOTE* Oh and Forged, on shoulder day, try not to completely skimp out, just try and go with a really light weight and build up from there, time will heal all. Also be careful on chest day if you have a shoulder injury especially with the incline benchpress and incline flies. You can substitue for flat benchpress and a seated chest fly (pec-dec) machine, respectively.

Last edited by DougLikesBMW; 11-09-2008 at 04:22 AM.
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