Hot Rocks routine . What do you think ?

HOTROCKS

HOTROCKS

Joined
Feb 10, 2009
Messages
1,271
Seriously ...................

Here is my routine.
I like what I’m doing , but I get where I don’t want to change.
I like to keep mostly compound exercise.
Monday &Thursday
Military press
Upward Rows
Shrugs
Standing Sideways External Rotations
-------------------------------------------
Bench Press
Inclines Flies
High Cable Crossovers
------------------------------------------
Rope Push Downs
French Press w/ H-bar

Tuesday & Friday
Barbell Curl
Concentration Curl
Preacher Curl
---------------------------------
Lat Pull downs
Seated Rows
Standing Pull overs
----------------------------------
Hack Squat (on sled )
Leg Press
Calf Raises


I do crunches everyday.
I have to be very careful with my shoulders and knees.
I’ve had surgery on one shoulder and one knee.
The backside of my left fore arm was nearly severed in half (down to the bone) with a circular saw over thirty years ago.

All the nerves were severed. Over 250 stitches on the outside and who knows have many on the inside.
But, by the grace of God I have 95 % plus usage of it.
They say it is miraculous that I can use it at all.
It gives me very little trouble.
Anyways What do you guys think of my routine?
Too much?
Not enough?
I have my own equipment. Hack squat machine, Power rack, Cable crossover w/ high and low pulleys and a bench. The power rack has high and low pulleys where I do my Lat work. And many type of bars and tons of steel .

Hot Rocks
 
Revamp it bigtime. Wayyyyy too much on the same day brutha. Its NOT possible to kick it intensely when doing so much, namely on your back/legs/bi's day. Try splitting it up where your back and leg workouts are far apart as possible.

Also, did you list the exercises in the exact order you perform them? If so, revamp that too, as you never want to hit bi's before back, delts or tri's before chest, etc...unless you are prioritizing and I take it your not.
 
I've been doing that routine for 15 plus years .
I'll re-comment on this later my wife is calling me to go somewhere with her now.
 
Hey Dog Poung Hank

Hey Dog Poung Hank

Revamp it bigtime
Click to expand...
Ok ! DPH
Taking the exercises in my routine how would you revamp it.
Yes ! I do it in the same order as I post .

I'm going to start a new routine on Monday based on you advice, and need to get it down on paper sometime before them.
I guess what I'm asking is for you to help me set it up .
Along with the others who want to chime in .
 
HOTROCKS said:
I've been doing that routine for 15 plus years .
I'll re-comment on this later my wife is calling me to go somewhere with her now.
Click to expand...

HR we dont recover the same as we did 16 years ago. at almost 50 i can swear to that.:)
 
Hey Rocks, im no veteran like these other guys are but as far as overall growth goes i can tell you what i do that might help...try workin out 1 muscle group each day -ex. chest-monday
bi's- tuesday
shoulders-wed (maybe add legs on that day too)
tri's-thursday
back-friday
...i do this and it works for me. but there is certainly 1 thing i would change about your workout if you do nothing else--there is no way you like doing crunches everyday-THEY SUCK! I hate doing them myself so instead of doin 500 of them to ensure the slightest result--get a decline bench and a 45lb plate (if u have never done this u may want to try a 25lb weight and move up) lock your legs in and do sit-ups while holding that 45lb plate against your head. try to keep your back straight as opposed to crunching over to really get those lower abs. all you have to do is 3 sets of 15 on monday, wednesday, and friday. and i will guarantee u that u will see nice results and alot faster than regular crunches...plus you dont have to do any other exercise as you will see that this will work every section of your abs.

this is just my opinion tho bro, not to be confused with a factual statement but instead just a slight bit of knowledge from a minute little bit of experience. hope it helps u somehow bro.
 
I like that workout Rocky07! that is basically what i do. at my age one bodypart a day lets me really push it and have plenty of recovery time. depending on where i am at i will occasionally double up or repeat a bodypart that i want to emphasize but never more that two weeks in a row for thesame body part. and dont forget bcaas before and after workout.

jb
 
Boldman-- i totally agree abouy being able to push the muscle harder and having plenty of recovery time. recovery time is why i do it like that. i dont know if that is "the best" way but it has worked for me. plus when u focus on one muscle a day group u spend more time on it (atleast i do) ...i dont know the truth behind this but i have heard that it takes a "natural" body's muscle 7 days to completely recover. i dont know if juice speeds this up or not but i have heard it does but i like the rest. i feel lots stronger. i hope this helps Rocks
 
It is hard enought to get 4 days a week routine going , but having to do a 6 day routine would be out of the question .
Which muscle groups can I work in one routine and in what order .
I could do two per day . Yes ?
Shoulders , Chest and Tri's?
Bi's , Lat and Legs ?

I'm building mosly for how I look and I'm not ever thing about any contest .
So I choose to work the parts listed above.

I'm gonna do something tomorrow regardless .
 
well if u only have 4 days to play with then hit muscles that work "together"...chest & triceps on monday, biceps & back on tuesday, legs on thursday, & shoucxdsewlders on friday. personally i hate doin more than 1 muscle a day but time is not a factor to me really. make sure u do work the muscle thats more important or needs more attention 1st...for instance, chest 7 triceps--if ur triceps are weak then do ur tricep workout b4 doing benchpress and the rest of your chest workout...same with bi's and back.
 
HOTROCKS said:
It is hard enought to get 4 days a week routine going , but having to do a 6 day routine would be out of the question .
Which muscle groups can I work in one routine and in what order .
I could do two per day . Yes ?
Shoulders , Chest and Tri's?
Bi's , Lat and Legs ?

I'm building mosly for how I look and I'm not ever thing about any contest .
So I choose to work the parts listed above.

I'm gonna do something tomorrow regardless .
Click to expand...

i would rather see you do a 3 day routine than what your doing.
monday chest/tris/shoulders = pushing muscle days
wednesday legs
friday back/bis =pulling muscle day
 
wouldn't shoulders warm up chest and chest do the same for tri's?

I've always been taught like this.... shoulders then chest then tri's
then day 2 bi's lats, legs

I stand to be erected ! :D
 
Yeah Dawg, that sounds very sensible bro. Yo Rocks, ur biggest upper body lift is gonna be bench so u probably should do thwm in that order because if you workout back before bench it will effect ur bench man...on the other hand Dawg may have a more intelligent suggestion than mine lol after all he did come up with that work out! ;)
 
HOTROCKS said:
wouldn't shoulders warm up chest and chest do the same for tri's?

I've always been taught like this.... shoulders then chest then tri's
then day 2 bi's lats, legs

I stand to be erected ! :D
Click to expand...

You was taught wrong then.lol :p You always hit the biggest bdpt first in the chain, ie, chest before delts and tris, lats before bi's, etc. Only time one might deviate from that protocol is if he is prioritizing for some reason, in which he would probably do a different split altogther anyway.

Why not hit a smaller bdpt in the chain first you ask? OK lets say your hitting bi's before lats. Bi's come's into play bigtime when you hit lats, so if you hit them BEFORE lats, then when you get to lats, your bi's are gonna fatigue before your lats on lat exercises. Thats NOT what you want...your lats can't be worked hard enuff to grow. ;)

Again this is universal info brutha. Where you been hiding the past 15 years?lol :p j/k
 
Rocky07 said:
Yeah Dawg, that sounds very sensible bro. Yo Rocks, ur biggest upper body lift is gonna be bench so u probably should do thwm in that order because if you workout back before bench it will effect ur bench man...on the other hand Dawg may have a more intelligent suggestion than mine lol after all he did come up with that work out! ;)
Click to expand...

No dude we're not talking about hitting back before chest. We're talking about hitting tris or delts before chest and bi's before lats.
 
Damn it .
How should i set this up using the exercises below .
Monday &Thursday
Military press
Upward Rows
Shrugs
Standing Sideways External Rotations
-------------------------------------------
Bench Press
Inclines Flies
High Cable Crossovers
------------------------------------------
Rope Push Downs
French Press w/ H-bar

Tuesday & Friday
Barbell Curl
Concentration Curl
Preacher Curl
---------------------------------
Lat Pull downs
Seated Rows
Standing Pull overs
----------------------------------
Hack Squat (on sled )
Leg Press
Calf Raises
 
If you find it hard to make it to the gym 4 days per week, try the split DADAWG posted. If you can hit it 4 days per week, split it up so your hitting a bdpt only once per week, not twice like you are now.

Stick to the KISS principle (Keep It Simple Stupid). Focus on getting stonger on the basics, ie squats, deads, bench, chins, dips, rows, military, bb curls, skullcrushers. Stay away from the cables and pretty machines. Throwout your entire past mindset of resting only 60 seconds between sets. Rest long enough so you CAN use heavy enuff weight to grow. ;)
 
HOTROCKS said:
Damn it .
How should i set this up using the exercises below .
Monday &Thursday
Military press
Upward Rows
Shrugs
Standing Sideways External Rotations
-------------------------------------------
Bench Press
Inclines Flies
High Cable Crossovers
------------------------------------------
Rope Push Downs
French Press w/ H-bar

Tuesday & Friday
Barbell Curl
Concentration Curl
Preacher Curl
---------------------------------
Lat Pull downs
Seated Rows
Standing Pull overs
----------------------------------
Hack Squat (on sled )
Leg Press
Calf Raises
Click to expand...

Revamp as in you need to change more than just your exercise sequence. Do this and grow.........

Monday Back/Bi's
------------
Deads
Lat pulldowns or chins (chins preferably if you can do enuff reps in good form to target lats)
Barbell rows
Seated rows

Barbell curls
Preacher curls


Wed Chest/Delts/Tris/Traps
-----------
Bench press
Incline DB press
Flat DB flyes

Military press
Side DB laterals
Bent DB laterals

Dips
Skullcrushers

Shrugs


Friday Legs
-------------
* I would normally have Squats here to begin with, but as I see you don't do squats, I'm assuming you can't do them due to injury, knee or back problems, etc

Leg press
Hack squats
Leg extension

Leg curls
Straight leg deads

Standing calf raise
Seated calf raise
 
Last edited:
What about this routine?

Monday
Chest =Bench Press, Incline Flies and High Cable Crossovers
Tri?s=Rope Pushdowns and French Press

Wednesday
Bi?s=Bar Bell Curl , Hammer Curl and Preacher Curl
Lats=Pull Downs, Seated Rows and Standing Pullovers


Friday
Shoulders=Military Press and Upward Rows
Legs= Hack Squat, Leg Press and Calf Raises
It just seems to be missing something.
It just doesn?t seem correct somewhere.
I haven't figured out the set/rep range as of yet
 
Hotrocks, try this split;

Monday - Chest & delts
Tuesday - Back, Traps, rear delts
off
Thursday - Arms (bi's, tri's & forearms
Friday - Legs (quads, hams, calves)
Sat & Sun off
 
Hotrocks, no matter what routine you go with, the main point is creating an entire new mindset in getting away from the "resting only 60 seconds between sets on every exercise". Do that, and your weights you use for reps will increase bigtime, namely in the big, compound lifts...the lifts that gets you big! ;)

If you rest longer and yet STILL use the same weights you used before (which should NOT happen :eek: ), then it goes without saying its a moot point and dont expect to see better results. :eek:
 
I truly appreciate your "sound advice ".
It really makes good sense .

I'll start asap .

Thanks
 
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