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  1. #1
    Registered User kyle38's Avatar
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    Frequency and rest

    Wanted a little input here. Work schedule has tightened up a lot and I am trying to get a full body workout every other day with dumbbells, along with cardio and body weight exercises on my off day. I'm crunching each work out into a little under an hour. My concerns are 1, do I need more time off, and 2, is it enough to continue to challenge myself. The workout hasn't been an issue, but I'm starting to feel like I'm maxing out of gains, and while I've slimmed down a lot, I don't feel stronger, just like I have more endurance really. I want to keep pushing myself, but with the frequency, I'm a bit worried about going up much more in weight, since I'm on that boarder of strength training, and don't want to push into injury. Maybe I'm just at where I'm going to get. You'll notice, I am working mostly large muscle groups out. I don't spend a lot of time on secondary muscle groups.


    I break each work out as following:

    ----------A day-------------

    10 mins elliptical - hardest setting
    10 mins 110lbs weighted pack on stairs

    (setting dumbbells from floor from dead lift position)
    Incline dumbbell press 110lbs (220lbs total) 12 reps
    High incline pres 105lbs (210lbs total) 10 reps
    Incline press 105 lbs (210lbs total) 10 reps
    flat bench 105lbs (210lbs total) 8 reps

    Standing military press 75lbs (150lbs total) 10 reps

    Dumbbell squats 80lbs dumbbells (160lbs total) (weight on shoulders) 18 reps

    High incline press 90lbs (180lbs total) 15 reps
    incline press 90lbs (180lbs total) 12 reps

    dumbbell squats 80lbs (160lbs total) (weight on shoulders) 14 reps

    hammer curls 2 sets 35lbs dumbbells
    concentration curls 2 sets 35lbs dumbbells
    triceps pulls 2 sets 35lbs dumbbells

    --------------B day--------------

    30 mins elliptical hardest setting
    10 mins stationary bike
    2 sets decline sit ups
    2 sets high steps each leg
    2 sets push ups
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  2. #2
    In Witness Protection mtpockets's Avatar
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    Where is your back work?

    Don't see much for legs either

    You need a balanced routine, plenty of good programs out there pick one
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  3. #3
    Registered User kyle38's Avatar
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    Originally Posted by mtpockets View Post
    Where is your back work?

    Don't see much for legs either

    You need a balanced routine, plenty of good programs out there pick one
    My back is large, handling the dumbbells from the floor and the weighted pack take care of a lot of that. I find if I do too much leg work, it starts to over work the legs. Remember each one of those dumbbell presses is heavy and it is a full body lift.
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    Well if you're worried you're not doing enough to challenge yourself, but don't want to do specific leg or back work - you're wondering if you should do even more presses?
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    In Witness Protection mtpockets's Avatar
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    Originally Posted by kyle38 View Post
    My back is large, handling the dumbbells from the floor and the weighted pack take care of a lot of that. I find if I do too much leg work, it starts to over work the legs. Remember each one of those dumbbell presses is heavy and it is a full body lift.

    That's more bullsh!t than I can handle in one post, good luck with your goals...
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    I always question how much growth is left for us older lifters if we've been approaching things in a semi intelligent manner for 5 years or more, but change up either your frequency, intensity, or volume and tweak it while watching your logbook to see if it's having a positive effect or not. And you don't have to keep the pedal to the floor. You can start at 80% of your max weight or reps and slowly work back up to your max. Then go back to your 80% weight and work your way back up and see if you beat your previous best or not. Give this a try for 3-4 cycles to see if your change has been beneficial or not.
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    Have you tried 1) Taking a quick break? Maybe 1-2 weeks. Sometimes time off is what your body needs. 2) Maybe a deload week? 3) Changing up your workouts?
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