Want To Know If I Could Do Thing's Better.

Sharring

New Member
I have long been meaning to ask for advice here, but I find it difficult to ask, so I try to find it out on my own. I've realized that there's just too much to read and I find so many conflicting advices and so much I don't quite understand, that I'm at the point now where I need some help. I want to become better, stronger, more muscular, and most important, I want to stay injury free and feel great, mobility and flexibility wise.

I am 33 years old, 177cm height, and I weigh 79-81kgs. I never stray outside of that weight range, and I stay closer to 79 than 81 for the most. I have been going to the gym steady for a couple of years now, and I've been doing pretty much the same thing for a while. Recently I've noticed that I get "injuries" far more often. I have scoliosis in my back, and I avoided deadlifts and things that could mess with my back. I also got tendinitis in various places, mainly shoulders/pecs are troubled with it now. I started going to chiropractor and he gave me exercises to increase my mobility and flexibility, which has allowed me to do deadlifts and focus on heavier lifting. He also told me that the reason that I am starting to get more injured can most likely be explained by the fact that I don't change my exercises enough, and that I am paying the price of specializing.

I am having trouble finding substitutes that are as efficient however.

The shoulders/pecs are status quo atm, however only at the end of some cycles, not every.

Here is a sample of my last round - it is a reflection of what I have been doing the past year, with slightly lower weights because of injuries (mind this is after quite some time trying to figure out what feels best, both physically, in the mirror, and mentally)

15s --- 2x15 in the morning, and 1x 15 in the evening. All in kilos. Workout every other day.
Squats 90 95 100 105 110 115
Chins -20 -17 -15 -12 -10 -7 (on machine, assisted weight supinated grip)
Bench decline 62 65 70 75 80 85 (decline was easier on the tender areas)
Pendlay rows 55 60 65 70 75 80
Military press 42 45 47 50 52 55
Dips 6 8 10 12 14 16
Legs 42 45 47 50 52 55 (1 foot raise on smith machine) (With 2 feet the weights become ridiculous)
stiff deadlifts 55 60 65 70 75 80
Shrugs 22 24 26 28 30 32
Reverse flies 10 12 14 16 18 20
Incline dumbbells 20 22 24 26 28 30
Tricep push downs on machine
Bicep curls 7,5 10 10 12 12/15 (Excluding whatever the bar weighs)

10s --- 2x10 morning, and 1x 10 in the evening.
Switch over to deadlifts.
Deadlift 110 120 130 140 160 170 (jumped 20, felt safe and it was too easy)
Bench decline 70 75 80 85 90 95
Chins 5 7 10 12 15 17 added to body weight supinated grip
Military press 47 50 52 55 57 60
Pendlay rows 75 80 85 90 95 100
Stiff deads 75 80 85 90 95 100
Legs 57 60 62 65 67 70 (1 foot raise, smith machine)
Dip 15 20 25 30 35 40
Shrug 30 32 34 36 38 40 (Thats as high as the dumbbells go unfortunately)
Reverse flies 18 20 22 24 26 28 (Not straight arms)
Incline dumbbells 22 24 26 28 30 32 (This is mostly because I like it, but need to keep it low)
Tricep push downs on machine
Bicep curls 12 12 15 15 17 17 (Excluding whatever the bar weighs)

5s --- 2x5 morning, and 1x 5 in the evening.
Deadlifts 140 150 160 170 180 190 (I have decided to keep it slightly lower on 5s, and instead increase on 3s)
Bench decline 100 105 110 115 120 125
Chins 5 10 15 20 25 30
Military press 55 57 60 62 65 67
Pendlay rows 85 90 95 100 105 107
Stiff deadlifts 85 90 95 100 105 107
Legs 72 75 77 80 82 85
Dip 25 30 35 40 45 50 (only as long as it felt safe, and only 1-2 sets depending on feeling)
Shrug
Incline bench
Reverse flies
Tricep push downs on machine
And whatever else I feel like doing some light weight on in the blank spaces, just for the feeling. I stay at 1-2x 15-20 reps.

3s --- 2x3 morning, and 1x 3 in the evening.
Deadlifts 195 200 205 210 215 215
Bench decline 130 135 137 140 140 140 (1 set morning only, did not want to overload sensitive areas)
Chins 35 40 42 45 47 47
Military press -- I avoided this, my shoulders didn't want to.
Pendlay rows 110 112 115 117 120 120
Stiff deadlifts 110 112 115 117 120 122
Legs 87 90 92 95 100 102
Dip -- Avoided
Shrug
Incline bench
Reverse flies
Tricep push downs on machine
And whatever else I feel like doing some light weight on in the blank spaces, just for the feeling. I stay at 1-2x 15-20 reps.

Gym every other day, and light jogging/bicycle (depending on lower back) every other day.

I really love going to the gym, and I always look forward to it when I'm not there. I loathe the 10 days I give to resting, and I am aspiring to be able to lift more, with less injuries and hiccups. If anyone has any improvements, can point out anything that can help me in any way, then please don't hesitate.

Also, sorry for wall of text.
 
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ve long been meaning to ask for advice here, but I find it difficult to ask, so I try to find it out on my own. I've realized that there's just too much to read and I find so many conflicting advices and so much I don't quite understand, that I'm at the point now where I need some help. I want to become better, stronger, more muscular, and most important, I want to stay injury free and feel great, mobility and flexibility wise.

I am 33 years old, 177cm height, and I weigh 79-81kgs. I never stray outside of that weight range, and I stay closer to 79 than 81 for the most. I have been going to the gym steady for a couple of years now, and I've been doing pretty much the same thing for a while. Recently I've noticed that I get "injuries" far more often

You say you want to more muscular and your body weight is generally between 79 and 81kgs - you need to IMO go on a 'proper cut and bulk cycle' as your range is not wide enough - my body weight range is quite small compared to others (7kgs - 76 to 83kgs) but this gives me an approximate body fat range of between 10 and 15%.

He also told me that the reason that I am starting to get more injured can most likely be explained by the fact that I don't change my exercises enough, and that I am paying the price of specializing

Do not agree with that statement at all, more likely too many exercises - 13 exercises per session twice a day - how long does that take?

15s --- 2x15 in the morning, and 1x 15 in the evening. All in kilos. Workout every other day.
Squats 90 95 100 105 110 115
Chins -20 -17 -15 -12 -10 -7 (on machine, assisted weight supinated grip)
Bench decline 62 65 70 75 80 85 (decline was easier on the tender areas)
Pendlay rows 55 60 65 70 75 80
Military press 42 45 47 50 52 55
Dips 6 8 10 12 14 16
Legs 42 45 47 50 52 55 (1 foot raise on smith machine) (With 2 feet the weights become ridiculous)
stiff deadlifts 55 60 65 70 75 80
Shrugs 22 24 26 28 30 32
Reverse flies 10 12 14 16 18 20
Incline dumbbells 20 22 24 26 28 30
Tricep push downs on machine
Bicep curls 7,5 10 10 12 12/15 (Excluding whatever the bar weighs)

Far too many exercises IMO assuming you do all of the above exercises for both sessions, is that correct? Based on your volume you could cut out all direct arm work as biceps are being worked doing Chins and Pendlays and triceps when you are doing Decline, Military Press, Dips and Incline Dumbell Press (you are probably doing too many pressing exercises as well)
 
Hmm, the longest morning sessions last 1hr'ish, not much over (I have to get be at the gym at 6:30, and at work at 8, so no time for messing around) and in the evening after work, they usually don't last longer than 20-30 minutes, because I want to get home shower eat more etc.
The easier days don't last longer than 40+20 mins. Like I said, I have lowered the weights, and the silly exercises (isolations, dumbbells etc) are more there for the feeling, I don't actually have that much weight there, and I have never felt they interfere with anything, I noticed no difference when I implemented them..
I will remove dips from the program, and I guess I could use cables/flies for that chest strip at low weights.

I have been wondering for a while if calories are related to injuries, and if I that might be a problem area. I tried googling it but I found nothing related.
I would very much like to avoid putting on more weight. I have issues at higher body fat. :)

It would seem my biggest problem is greed, and I find it very hard to dial back on anything. Very hard.
 
Hmm, the longest morning sessions last 1hr'ish, not much over (I have to get be at the gym at 6:30, and at work at 8, so no time for messing around) and in the evening after work, they usually don't last longer than 20-30 minutes

That's quite quick for that amount of exercise, quiet Gym?

I will remove dips from the program, and I guess I could use cables/flies for that chest strip at low weights

I would keep dips in probably the best exercise for chest development and it is the only chest exercise I do!!!

I would very much like to avoid putting on more weight. I have issues at higher body fat

What do you consider to be higher body fat? do you know what you are, if so how was you measured? Based on your height, weight etc and the loads you are lifting I would expect you to be 12/13 maybe 15% body fat at the absolute highest, I only go to ~15% as I am now 50!!
 
I usually don't have to wait for anything, so I guess I save time there compared to others. Not sure what press exercise to remove if not dips though? Not to mention that they are known to be unkind to shoulders. Maybe I should mention that I consider my actual routine to be 8 exercises (7 if dips is removed) and the others (isolation etc) are what I consider metabolic stress exercises.

I have no clue what body fat I have, and I don't trust any of the measurements I have done. I have tried those caliper things, and biometrical impedance analysis.
The calipers showed me at clinically dead 2.7% bf, and the impedance machine at 6%. That was 3 years ago. I have veins crossing my abs from top to bottom, something I have read repeatedly that means you are rather low,
and if I compare myself to pictures of others who claim different bodyfats etc, I'd say I'm around 7-8 at my best guess.
 
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