Reply
Results 1 to 1 of 1
  1. #1
    Registered User thatgingerbeard's Avatar
    Join Date: Sep 2016
    Age: 34
    Posts: 144
    Rep Power: 153
    thatgingerbeard will become famous soon enough. (+50) thatgingerbeard will become famous soon enough. (+50) thatgingerbeard will become famous soon enough. (+50) thatgingerbeard will become famous soon enough. (+50) thatgingerbeard will become famous soon enough. (+50) thatgingerbeard will become famous soon enough. (+50) thatgingerbeard will become famous soon enough. (+50) thatgingerbeard will become famous soon enough. (+50) thatgingerbeard will become famous soon enough. (+50) thatgingerbeard will become famous soon enough. (+50) thatgingerbeard will become famous soon enough. (+50)
    thatgingerbeard is offline

    Transitioning to machines and a split, critique requested.

    I started my lifting journey about 4 years ago, after I lost over 200 lbs, I was incredibly weak and wanted to get stronger and look like a super hero, basically.

    I got into strongman for a few years, did the stones and heavy farmers / yokes, along with basic SBD training. Starting at a body weight of 215 bulked up to 240 and I went from barely being able to squat 185 to 375, deadlifting 255 to 535, and benching 185 to 250 (My bench has always been extremely hard, I have spinal stenosis that restricts the nerve endings in my chest / triceps according to my chiropractor but who really knows, it definitely affects my grip as my thumbs have like 0 strength in them.)

    But, at a body weight of around 235 I can't really break these numbers. I'm on TRT because my hormones were completely fkd after I lost all the weight, so I know it's not that, and I also have been getting a lot of strains and I've severely bruised my shin bones to the point that it's painful to break parallel.

    So, training is something I consider a necessity in my life, I don't want to go back to being a fat slob ever again, but, I also don't want to be crippled either. I want to be doing this still when I'm 60, and I'm only 33 now.

    So, I want to transition into machines at this point and do a split, watched a really powerful interview with flex wheeler talking about how he made the switch and attributes it to keeping him in the game so long, so seems like a solid idea.

    TLDR: Here's my actual routine if you don't care about why I'm doing this:

    Monday/Friday:

    All of these are super sets

    Chest Press 120 lbs on each arm 4x10
    Row 110 lbs on each arm 4x10

    Shoulder press 60 each arm 4x10
    Low row 90 each arm 4x10

    Assisted dips 4x10 barely any assitance
    Assisted chin ups, moderate assistance, 4x10

    Glute Ham Raise with 50lb dumbbells in each hand 4x10
    Inverted sit ups 45lb kettlebell in hands 4x10

    Tricep Extension 50lb 4x10
    Bicep Curls 90lb 4x10

    Shoulder laterals with 15 lbs 4x10
    Pec flys 18 on machine (moderate weight) 4x12

    Finish with Side planks 45 sec each side, with legs elevated to chest level, then I do 30 mins of 150 heart rate stair stepper machine.


    Wed/Sat

    Hack Squat 125 each side 4x10

    Ground base squat (machine works a lot like a hex bar deadlift and I use it as such) 180 each side 4x10

    Leg extension 225 4x10
    Lying Leg curl 145 4x10

    Inner thigh max the machine to failure x4
    Outer thigh max the machine to failure x4

    Calf raises 145 each side 4x10
    Toes to bar 4x10

    Leg press 290 4x10
    Regular plank 1min 4x10

    Shrugs with 120's 4x10
    Hold the 120's for grip until I drop them.

    Finish with 30 mins at 150 heart rate on the stair stepper.


    The volume seems good so far, the workouts are pretty long in comparison to my previous lifting, but I'm only resting 90 seconds in between sets instead of the 3-5 minutes I was resting doing compound movements. However, I'm not nearly as sore the next day, and I'm noticing my current injuries aren't getting aggravated each workout like they were previously. Overall, I just want to know I'm on the right track and I'm not completely fking up or anything, I know this probably isn't perfect or going to make me arnold by any means, but is it sustainable and is it going to produce a solid well rounded body?
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
www.000webhost.com