Weight Training, Routines and More

The Iron Game

February 22nd, 2011 at 1:24 am

About Self Discovery

This activity is about self discovery, there is no one way to train just as there is no one way to cut a cake.  For seasoned weight lifters who are not competing in organized power lifting or body building events, but compete with themselves just for the love of training and the benefits you derive from it, it’s a good thing to shake up your routine!  There is nothing wrong with shaking things up now and then, noone’s keeping score except you.  The bottom line is to have fun, sweat you rear end off  and train like a mad man!  Here’s my routine that I’ve been using the past six weeks and looks like will be doing for awhile.  Take note that not only is this a lot of fun, it has increased my strength significantly!

Most people train with cable machines because, for whatever reason, they don’t want to train with free weights or their routines consist of using these new fangled machines vs. free weights and dumbbells.  As for me, I use two machine/cable exercises, the rest are done with free weights and dumbbells.  So here we go and I’m having a blast with this!  The new routine is done Monday, Tuesday, Thursday and Friday because of my fluxuating work schedule there are times where I do this workout Monday, Tuesday, Wednesday and Friday or basically, the same workout four days per week:

  • Incline bench pressreps 8 to 10 in sets of 10 to 15.
  • Standing cable flies-reps 6 to 8 in sets of 10 to 12
  • Sumo deadlifts-2 reps per set at 135, 185, 205, 215, 255 lb.  then add five chains, one at a time, they are 33 lb. per chain, per set to the bar.  Then I add 10 lb. per next 3 sets to the bar.  After these sets I strip off the chains and go up by 20 lb. increments-2 reps per set as high as I can in weight.
  • Shrugs in a power rack-reps 4 to 6 starting at 315 lb. and going up by 90 lb. increments up to 765 lb. to the mid 800’s depending on how I feel.
  • Dumbbell shrugs-reps 4 to 6 starting at 65 lb. dumbbells and working up to 120’s to 135’s.
  • Seated cable rows-reps 8 to 12 per set climbing the ladder to 200 to 225 lb.
  • Cardio-stationary bike for 15 to 20 minutes.

That’s it!  Normally the deadlifts I go heavy on Monday, little lighter on Tuesday, then on Thursday heavy and Friday as heavy as I can.  Also one day a week I’ll add t-bar rows for 6 to 8 sets at 2 reps per set-heavy.

I’m not suggesting that you follow such a program, my point is there is no one way to always work out.  As long as you are having fun and making gains and reaching your goals, that’s what it’s all about.  Since changing to this routine, I haven’t felt this strong in a long time!  I’m staying with it for as long as it feels good.

Train hard or go home!

Gary Lillvis

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