Current training routine
 

I'm just curious to see how everyone is training at the moment,
Can you post up your current training program so we can see how everyone trains?

It would be good to compare and see how and why people train the way they do.

right now my freaking training is so wacked out right now with ruts and trials to work through so im going to pass on this one.... lol :) but as soon as i get my deli-ma straightened out ill be posting my routine.. :D

at this moment i have no training routeen at all
i go in gym every day and just do what feels right on that day
so its bit sloopy to say the least
but will be trying a 5x5 or 6x6 later in year

I'm on my last week of 6 x 6, I'm going to have a 2 week break then go back to basics 4 sets of 6 to 10 reps apart from legs which is going to be 20 rep sets
Looking forward to the break to be honest 6 x 6 is great but its also a killer!

more like brutal cc.. lol :)

Two days on, one off, three days on, one off.

Rep range is from 6 to 10.

Warm up first, then start with heaviest weight, as I tire, the weight gets dropped so that I can stay in the same rep range- if that makes sense.

Abs are done Saturdays and Tuesdays
Calves are done on Sundays and Wednesdays

Saturday - Chest (current routine to focus on more upper chest thickness)
5 sets incline dumbells
4 sets flat bench dumbells
3 sets of dips
2 sets cable flys to failure
2 sets of high rep dumbell pullovers

Sunday - Back (back exercises are varied each workout, but set pattern stays the same). Due to some serious low back pain, I don't deadlift or do low back extensions.
4 sets front lat pull-downs
4 sets cable rows.
3 sets machine rows for upper lats
3 sets dumbell rows
3 sets mid-back machine rows
2 sets of high rep mid-back dumbell rows.

Monday - Off (busiest gym day at my gym)

Tuesday - Shoulders/Hamstrings
4 or 5 sets of rear delts uisng one of the pec decks at the gym
5 sets of seated military presses (done to the front)
4 sets of side delt raises
6 sets of shrugs

5 sets of seated machine hamstring curls
4 sets of lying hamstring curls
3 or 4 sets of standing hamstring curls (one leg at a time)

Wednesday - Arms (exercises are vaired most workouts)
5 sets seated dumbell curls
4 sets machine preacher curls
3 sets of high rep bicep flexes done on one of the cable machines

(while doing triceps, I use a lat bar gripped at one end and do forearm curls between sets)
5 sets of tricep pushdowns
4 sets of seated behind the head machine extensions
4 sets of cable kick-backs

(done as a superset)
4 sets of dumbell forearm curls
3 sets of hammer curls

Thursday - Quads (can't squat or load any weight on my back due to serious pain)
5 to 6 sets of leg slides
5 sets of lying machine squats
3 sets of leg extensions (moderate weight, done to failure, really focusing on getting a good tight squeez each rep)
3 sets of individual leg extensions (different machine from other leg extensions)

Friday - Off

After Erich's far more comprehensive reply I felt guilty so here is the workout routine's I tried to follow up until about 4 or 5 weeks ago . . .


I work shifts and have never been able to stick rigidly to a strict workout diary, but I rarely train 3 days in a row

I usually workout in this order . . .

Chest

Dumbbell Presses (sometimes incline/sometimes flat)
After a warm up I progressively load the weight for 6 sets of 12, 10, 8, 6, 10 and 12 reps

Dumbbell Flyes (usually flat bench but occasionally incline)
Usually 4 sets of 10 reps

Barbell Bench Presses (sometimes incline/sometimes flat)
Again I progressively load the weight for 6 sets of 12, 10, 8, 6, 10 and 12 reps

Leverage Gym Bench Press (Usually set very incline)
To finish I usually do 3 or 4 sets of around 8 to 10 reps to failure using rest/pause


Legs

Almost always start with barbell squats
Usually 6 to 8 sets working up in weight and going down to 2 reps, then 1 last set of at east 25 reps to finish

Leg Extensions
4 sets of 10 reps

Usually finish off with some calf work on my leverage gym

Don't have access to a leg press/hack squat machine


Shoulders

I almost always change the order with each workout but . . .

4 sets at 15, 12, 10 and 10 reps of Seated dumbbell presses (mainly just to warm up and get the blood flowing)

6 sets of barbell military presses at 12, 10, 8, 6, 10 and 12 reps (always standing and always to the front)

4 sets of 10 reps of Single arm side lat raises

3 sets of dumbbell shrugs for 10 reps

Seated military presses on my leverage gym to finish. Usually only manage 3 sets of 12, 10 and 6 reps with rest/pause where necessary to get the reps in.


Back

Almost always start with bent over barbell rows

After a thorough warm up I do up to 8 sets from 12 down to 3 or 4 reps using various widths.

Follow this with Kroc rows (a form of one arm dumbbell rows). Usually 3 sets of 25 reps, sometimes 4 if I've had a good pre workout drink. Gets the old ticker pumping like a teenager's right hand!

Seated Rows
After a couple of warm up sets at 15 reps I do 6 sets of 12, 10, 8, 6, 10 and 12 reps

I also mix wide grip using a lat pulldown bar and a close grip with a V bar.

Lat Pull Downs
I usually just do 4 sets of between 6 and 8 reps

I mix up underhand close grip and overhand wide grip for these.


Deadlifts

These usually have a day on their own thrown in somewhere depending how I feel.

I almost always do between 8 and 10 sets. I also tend to do mainly straight legged rather than conventional, but I'm trying to change that round a bit.


I'm not so strict that I follow the above exactly every time. It usually depends how I feel, but I do try to give it everything I can give on any given day.


I also workout with various other people at times and occasionally change my routine to fit in with what suits all of us!

That's a good workout................

I'm usually fu%ked out when I finish.

However, as I said in some of my very first posts I'm not a bodybuilder. I don't want to be a monster. I just enjoy training and I like being stronger than I otherwise would be, so my training is more for the exercise and the endurance.

But . . . . . having been on this forum for a year or so I'm starting to change my mind a bit. I wouldn't mind being a bit monster :)

In September or October I intend to start a bulking routine to get bigger than I've ever been (no mean feat at my age). And after feeling like I've been on a diet for decades I'm going to eat like 13uie67.

Obviously that means a change in the way I workout as well. I'm looking forward to it and I thank everyone on this board for the inspiration they provide.

I'll try to post a log of my progress as well . . .