Rep vary from which i start first.

[DSM4Life]

Ok i been logging all my stuff and the numbers are staring to look flaky. My reps and weight are varying depending on where/when is start them, for example.

Take a look at an example:
Week1

DB flat chest press 80-12, 80-8, 80-5
DB incline chest press 65 - 6, 65-5, 60-7
some kind of fly

week 2 (i change the order)
DB incline 70- 7, 70-4, 70-3
flat DB 75-7, 75-4, 75-4


This is the issue i am running into. So my question is , should i keep the order in which i do all my movements the same so i can track them week by week ?

Seems like some days i want to really blast inclines and i know if i start with flat they will hinder the inclines. Don't think its mental just the muscle slowing down.

What you think guys ?

I use to change the order to change up my movements (the shock factor) but when i do this its hard to keep track of progress.

[D7M]

good call on the rotation.

keep it, and just log that you are on Rotation 1 or Rotation 2 that week.

[DSM4Life]

Man, i really have to stop listening to music and typing, My English sucks.

So my original plans was to change things up each week and never do the same workout twice. Some days i would focus on DB movements other days machines etc. Problem is i can't properly track the correct weight/reps since they keep changing.

[D7M]

So my original plans was to change things up each week and never do the same workout twice. Some days i would focus on DB movements other days machines etc. Problem is i can't properly track the correct weight/reps since they keep changing.

Right, I think that is a great idea. I do the same.

So, in your log book, just note whether it was Rotation I or Rotation II.

That way you can still compare your weights

[DSM4Life]

Right, I think that is a great idea. I do the same.

So, in your log book, just note whether it was Rotation I or Rotation II.

That way you can still compare your weights

So then i should make a

week's 1 rotation

then

week's 2 rotation

Then switch them week by week and keep them until progress on reps and or weight stops. So i will have two different rotations that keep the same movements in the same order.

[DSM4Life]

Also for weight i was thinking of this, 3 sets. I will not move up in weight until every set is above the 6 rep mark. Not sure if this is a good move.

So for like chest
DB flat chest press 80-12, 80-8, 80-5

The following week i would keep the same weight since i failed to reach the 6th rep mark.
What do you think ?

[D7M]

bingo!

I actually know a guy who has one of those clicky 4 colored pens, and has a different color for each rotation.

I always tell him he's a douche for doing so.

[D7M]

Also for weight i was thinking of this, 3 sets. I will not move up in weight until every set is above the 6 rep mark. Not sure if this is a good move.

So for like chest
DB flat chest press 80-12, 80-8, 80-5

The following week i would keep the same weight since i failed to reach the 6th rep mark.
What do you think ?

depends on your goals.

[DSM4Life]

depends on your goals.

Size right now.

[D7M]

Yah, that sounds good, then.

My only concern is that you're doing 80 for 12 reps, then 80x8, then 80x5

if you can do 80 for 12, then how are you getting 5 after only two sets?

Up that weight, DSM!

so, do 80x12, then move the weight up to whatever you can handle for 6 reps and stay there.

[DSM4Life]

Yah, that sounds good, then.

My only concern is that you're doing 80 for 12 reps, then 80x8, then 80x5

if you can do 80 for 12, then how are you getting 5 after only two sets?

Up that weight, DSM!

so, do 80x12, then move the weight up to whatever you can handle for 6 reps and stay there.

I think i need to rest a little longer between sets. The DB's only go up to 85 in my gym

[D7M]

I think i need to rest a little longer between sets. The DB's only go up to 85 in my gym

yah, nothing wrong with a lil extra rest.

LOL....your gym sounds slightly more pathetic than mine!

[DSM4Life]

yah, nothing wrong with a lil extra rest.

LOL....your gym sounds slightly more pathetic than mine!

Its bally's and is a "Total Fitness" Establishment !.....So they say

[F4iGuy]

LOL, i think its funny that a big establishment stops the dbs at 85. Are they trying to avoid the insurance of the bigger weights or are they trying to avoid the guys who like to lift the bigger weight?

When 85's get light pre exhaust with inclines of flye's. Throws some barbell and smith in there too. Nothing wrong with taking an extra minute rest to get the most of your set.

[DSM4Life]

Check it out, this is what i came up with really quick
As you will notice, one week will focus more on one muscle then the next on other. Example one week focuses on hamstrings when the next is aiming for the quads.

What do you think :

Mon - chest/ bi
Tue - Legs
Wed - Off
Thur - Shoulder/ tri
Fri- back

Week 1

Mon
DB flat chest press
DB Incline chest press
DB incline fly
BW dips
--
2 Arm preacher machine curl
1 arm machine curl
straight bar curl


Tues
BB squat
Lunges
Str8 leg deads
Lay ham machine ext

wed
Off

Thur
Military press
DB shoulder press
Cable (or DB) side lateral
Machine side lateral
--
Skullcrushers
Rev grip cable pulldown
Over head rope ext


Fri
Bent over BB row
Floor Tbar
seated cable row
machine lat pulldown



Week 2

Mon
Smith incline press
Smith flat press
Machine fly
--
Cable str8 bar curl
seated incline DB curl
seatd 2 arm db curl

Tue
Leg sled
Machine hack squats
Legs ext
**another quad movement

wed
off

Thur
Cable up right row
Standing db lat raise
Arnold DB press
--
Close grip smith bench press
Reg grip cable push down
Machine cable ext
rev grip dips

Fri
pullups
Deadlift
Wide grip cable pulldown
close rev grip cable pulldown

[DSM4Life]

Still going to play as i don't want too much volume but this is the gist of it.

[DSM4Life]

bump

[Dont wanna be old]

The way you stated some kind of flys sounds as this is a time filler. I know they are a finishing move . Try them first and pre-exhaust them . Drop the weight 20% on DP press. Use cable's or DB's. Try this a couple weeks see if that gets you over the top .

[Matt]

Why are you doing the straight leg deads on tuesday??

[DSM4Life]

Why are you doing the straight leg deads on tuesday??

The primary target of a straight leg deadlift are the hamstrings:
http://www.exrx.net/WeightExercises/...gDeadlift.html

The way you stated some kind of flys sounds as this is a time filler. I know they are a finishing move . Try them first and pre-exhaust them . Drop the weight 20% on DP press. Use cable's or DB's. Try this a couple weeks see if that gets you over the top .

Time filler ? No way, i feel flys A LOT. I think its an excellent isolated movement for the chest.

[Matt]

More so than back??

[DSM4Life]

More so than back??

Do i feel it in the back yes ? but enough to be a back movement ? no.

I deadlift a lot more weight then i straight leg.

[Matt]

Ok il pass on that for now, whats your reasoning for using a smiths machine??

[DSM4Life]

Ok il pass on that for now, whats your reasoning for using a smiths machine??

Benching for me is a VERY awkward movement. I am not built for big benching period. I pretty much stopped BB flat bench pressing all together. I am getting back to benching but use the smiths to not only guide me but since i go to failure to be my spotter. I workout a lone.