Log me on automatically each visit     Register Log in to check your private messages Goalie Forum Forum Index » General Discussion My weight training routine Goto page 1, 2  Next   Author Message itechwarrior Hall of Fame Joined: 06 Nov 2008 Posts: 1120 Location: Surrey, BC Posted: Fri Sep 04, 2009 10:10 pm    Post subject: My weight training routine Daily Workout Schedule: Monday - Shoulders and Triceps Shoulders Exercise Sets Reps Smith Machine Shoulder Press 4 12,10,8,6 Dumbbell Lateral Raise 4 12,10,8,6 Dumbbell Reverse Fly 4 12,10,8,6 Dumbbell Shrugs 4 12,10,8,6 Triceps Exercise Sets Reps Lying Tricep Extension 3 10,8,6 One Arm Cable Extension 3 10,8,6 One Arm Dumbbell Extension 3 10,8,6 Tuesday - Back Back Exercise Sets Reps Wide Grip Pull Up 4 12,10,8,6 Close Grip Pull Down 4 12,10,8,6 One Arm Dumbbell Row 4 12,10,8,6 Bent Over Barbell Row 4 12,10,8,6 Wednesday - Rest Day Thursday - Chest and Biceps Chest Exercise Sets Reps Incline Dumbbell Bench Press 4 12,10,8,6 Barbell Bench Press 4 12,10,8,6 Incline Dumbbell Flys 4 12,10,8,6 Cable Crossovers 4 12,10,8,6 Biceps Exercise Sets Reps Incline Dumbbell Curl 3 10,8,6 Preacher Curl 3 10,8,6 Standing Hammer Curl 3 10,8,6 Friday - Legs Quads, Hamstrings & Glutes Exercise Sets Reps Squat 4 12,10,8,6 45 Degree Leg Press 4 12,10,8,6 Leg Extension 4 12,10,8,6 Stiff Legged Deadlifts 4 12,10,8,6 Calves Exercise Sets Reps Seated calf Raise 3 10,8,8 Standing Calf Raise 3 15,12,10 puckstopper135 Hall of Fame Joined: 13 Feb 2009 Posts: 1523 Location: Ontario Posted: Sat Sep 05, 2009 1:28 am    Post subject: Sat + Sun? No cardio/endurance? itechwarrior Hall of Fame Joined: 06 Nov 2008 Posts: 1120 Location: Surrey, BC Posted: Sat Sep 05, 2009 3:23 pm    Post subject: You need rest days lady... No Cardio, my cardio is my two hockey games a week (I am playing forward as well this year). Not going for endurance right now. I don't get tired during games as is. Once I bulk up over the next few months, I will introduce cardio to cut weight and chisel out. puckstopper135 Hall of Fame Joined: 13 Feb 2009 Posts: 1523 Location: Ontario Posted: Sun Sep 06, 2009 12:48 am    Post subject: Pfft... rest is for weaklings Kidding... but sounds awesome. rjattack19 Pro Joined: 07 Apr 2008 Posts: 618 Location: look out your window... Posted: Sun Sep 06, 2009 5:41 pm    Post subject: just an fyi bulking up will make your reflexes slower. _________________ How hard would you play today if you couldn't play tomorrow? NO THOUGHT CONTROL 6'5" 205 Lbs. 78inch wingspan itechwarrior Hall of Fame Joined: 06 Nov 2008 Posts: 1120 Location: Surrey, BC Posted: Sun Sep 06, 2009 6:27 pm    Post subject: rjattack19 wrote: just an fyi bulking up will make your reflexes slower. Thanks tips... I am aware of what does what. You need to bulk to gain muscle mass faster. If you noticed what I said I need to bulk for a few month then cut. Ultimately by gaining muscle mass, I will become much stronger, and faster in the position. If you took a look at most athletic goalies, in pro hockey at any level. They look a hell of a lot better than you or I. I'm not talking about looking like a body builder, but I promise you by doing this my game will improve immensely. But thanks for your concern. rjattack19 Pro Joined: 07 Apr 2008 Posts: 618 Location: look out your window... Posted: Mon Sep 07, 2009 7:21 pm    Post subject: oh alright, i was just thinking bulk=BIG. lol. but your right. ive been working out alot the past few months both to lose weight and to put on lean muscle to get cut rather than get big. so far i have lost 30 lbs of fat and put on 10 of muscle _________________ How hard would you play today if you couldn't play tomorrow? NO THOUGHT CONTROL 6'5" 205 Lbs. 78inch wingspan itechwarrior Hall of Fame Joined: 06 Nov 2008 Posts: 1120 Location: Surrey, BC Posted: Mon Sep 07, 2009 10:18 pm    Post subject: rjattack19 wrote: oh alright, i was just thinking bulk=BIG. lol. but your right. ive been working out alot the past few months both to lose weight and to put on lean muscle to get cut rather than get big. so far i have lost 30 lbs of fat and put on 10 of muscle I'm the exact opposite, I've got weight to gain, not lose. I was never the fat kid, they called me stick. rjattack19 Pro Joined: 07 Apr 2008 Posts: 618 Location: look out your window... Posted: Tue Sep 08, 2009 3:03 am    Post subject: i was never fat until i graduated high school and started college, and even then i wasnt so much fat as i was just really out of shape. bring on the freshman 20 _________________ How hard would you play today if you couldn't play tomorrow? NO THOUGHT CONTROL 6'5" 205 Lbs. 78inch wingspan puckstopper135 Hall of Fame Joined: 13 Feb 2009 Posts: 1523 Location: Ontario Posted: Tue Sep 08, 2009 4:37 pm    Post subject: rjattack19 wrote: bring on the freshman 20 I'm so not letting that happen. I lost about 10 pounds while I was in Europe, I'd rather not put it back on And I figure I'll be busy enough with hockey, plus I'm not staying on campus (alcohol is a caloric nightmare) so I'm hoping to avoid the extra 20 caveman27 Minors Joined: 05 Jul 2008 Posts: 167 Posted: Wed Sep 09, 2009 12:58 am    Post subject: Getting strength involves a certain amount of bulking up. I wouldn't worry about loss of reflex speed. You do need to make stretching a part of your post-workout routine. Your workout routine looks fine. I would recommend that for each exercise in your program, you change up the rep/weight combination for all the sets each week. You have this reverse ladder-like pattern. Low rep to warm up, then you go with a high rep and coming back down. Nothing is wrong with that, I do it. Other patterns I do. I do 10 reps for each set. The only thing that changes is the weight. I warm up with a low in the first set and do 10 reps. Then, I go up in weight and do 10 reps for each set. The other thing (not really a pattern) I do to change it up is to warm up with a set, then start lifting with a heavy weight such that I am only able to lift it 1 to 3 reps in each set. I continuously go up until I've reached my max, i.e. I can lift it one repetition and cannot lift any more weight. I do this for the major exercises like the bench press, squat, pull-up, dips, curls. The one thing I would suggest you add to your leg workout is leg curls. You don't want to unevenly workout the quads (with the leg extensions) and the hams. itechwarrior Hall of Fame Joined: 06 Nov 2008 Posts: 1120 Location: Surrey, BC Posted: Wed Sep 09, 2009 2:14 pm    Post subject: The main problem with all the weight change for me is the amount of time it wastes. If I'm using the same weight, I just have to use the same amount, and just change the rep amounts. I am maxing out on weight, so when it states 12 reps, I'm just about at fail when I hit 12, and then 10 i'm just about at fail. It works my muscles really well, I've gone from frail to starting to look real strong in 7 weeks. caveman27 Minors Joined: 05 Jul 2008 Posts: 167 Posted: Thu Sep 10, 2009 12:03 am    Post subject: How long are your breaks between sets? itechwarrior Hall of Fame Joined: 06 Nov 2008 Posts: 1120 Location: Surrey, BC Posted: Thu Sep 10, 2009 4:25 am    Post subject: caveman27 wrote: How long are your breaks between sets? 90 seconds caveman27 Minors Joined: 05 Jul 2008 Posts: 167 Posted: Sat Sep 12, 2009 11:17 pm    Post subject: itechwarrior wrote: caveman27 wrote: How long are your breaks between sets? 90 seconds Okay. In the beginning, one's strength is such that you don't need a major break between sets. 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