Rum Runner to Rum Beast

[Rum_Runner]

I thought I could share with everyone my workouts while in turn get some feedback on my routines and workouts.

Background: I was a small cross country runner way back in high school small compared to now. After high school I went to college played some Baseball and startred flirting with weights. After college trained with weights consistently. With some short breaks due to circumstances. The knowledge I lifted with was from Men's Health and the like. Along the way I had no real goals and just jumped from routine to routine happily never really looking in the mirror to see what I had become. I was in great shape and that was it. Nothing special but happy.

Then I moved, two years later married, two years after that a child, with the move I lost my workout buddies and never replaced them (my mistake). My eating habits changed and I blew up I gained 35 pounds while still working out and thought I looked good until I seen a pic of myself with no shirt on. Yuck :puke: I immediatly went into shock:confused: What the Fuck do I do now? I said. So I went to a diet I used previously to drop 15 lbs (South Beach).

To the point I was a big strong guy. But not exactly what I wanted to be in body compositioin. I was nothing. Not truly fat not truly jacked not truly strong. I was just in between. So now I seem to be on a path that has given me results and want to stay there. So here I am.

[Rum_Runner]

Current workout breakdown

I am on a Five Workout Schedule that I like to complete in seven days but with a wife and kid it changes slighly from week to week.
Now these are some exercises that I use not all in one session mind you

Workout 1 - Chest - Exercises Incline Dumbbells, Decline Hammer Presses, Wide Grip Bench Presses, Chest Flyes, Dumbell Pullovers and or Press Presses

Workout 2 - Back - Exercises Wide Grip Pull-up, Hammer Machine Low or High Row, Pull Overs, Wide or Close Grip Pull Downs, Dumbbell Rows, T- Rows, Wide Grip Barbell Rows, Dead Lifts, Seated Cable Rows (Single Arm or close grip)

Workout 3 - Shoulders/Lats - Dumbbell Shoulder Press (standing, Seated), Arnold Presses, HAmmer Shoulder Presses, Push Presses, Dumbbell or cable raises (front, side, rear), Shrugs, Up right rows, Haney Shrugs

Workout 4 - Arms -
Biceps - Barbell Curls, Chin-Ups, EZ-Bar (reverse, preacher, or other variation you can think of), Dumbbell (Zottaman, Hammer, Incline, Crossbody)
Triceps - Dips, Close Grip Bench, Skull Crushers, Cable Pull Down Variations, Dumbell Ext while on bench, Two handed seated dumbbell ext.
Forearms - Dumbell, Barbell, Cable Work, reverse bicep curls

Workout 5 - Legs - Squats (Standard, Front, Overhead), Leg Press, Walking Lunges, Box Jumps, Leg Ext, Leg Curls, Seated Calves, Calves in Leg Press, Donkey Raises

[Rum_Runner]

5-21 workout
Short but sweet workout today 35 minutes to hit Shoulders and Lats I could of used 10 more minutes but I hit it well enough

After quick warmup
Superset Seated DB Presses with Shrugs
Set 1 - 70'sx10 - 70'sx10
Set 2 - 70'sx10 - 70'sx10
Set 3 - 70'sx07 - 70'sx12
Set 4 - 70'sx06 - 70'sx10
Set 5 - 70'sx06 - 70'sx10


Hoping to Hit Arms tomorrow

Three Headed Monster Tri-Set
Consists of doing the Delt exercises back to back for Rear delts I lied face down on incline bench, did standing lateral raises then did standing front rasises no rest inbetween exercises. I used 20 lbs Dumbbells and kept rest inbetween supersets at a minimum.
Set 1,2,3 - with 20's - 10x10x10

Hammer Press super setted with Haney Shrug
Set 1 - 90'sx10 - 135x10
Set 2 - 115'sx7 - 135x10
Set 3 - 115'sx6 - 135x10
Set 4 - 115'sx4 -

[Rum_Runner]

5-22 Workout
Arms
Weight 222.5 lbs

Superset 1 Weighted Chin - ups with weighted Dips
25lbs x 5 / 25 x 10
25 x 5 / 35 x 8
25 x 3 ++ / 35 x 7
25 x 3 ++ / 35 x 5
25 x 2 ++ / 35 x 7
+ is a partial rep

Superset 2
Incline EZ Bar / Close Grip Bench Press
Face Down
75 x 7 / 185 x 6
75 x 5 / 185 x 8
Standing Barbell / CGBP
Instead
105 x 5 / 195 x 5
105 x 5 / 195 x 5
105 x 5 / 195 x 4
105 x 4,1 cheat/ 195 x 6

Superset 3
Incline DB / Seated Overhead
Curl Dumbell Press

40's x 5 / 90 x 10
40's x 4 / 100 x 5
40's x 4 / 100 x 4 drop set 75 x 8
40x3 30x4 / 100 x 4 75 x 4
40x3 30x2 / 100 x 3 75 x 4

Superset 4
Zottaman / Incline Skull
Curls Crushers
30x5 / 80x9
30x4 / 80x6 presses 6
30x4 / 80x7 presses 4

Superset 5
Reverse EZ / standing 4 arm curls / Cable press down
bar curl / Inward Outward / Tricep V
80x5 / 30 x 12 / 30 x 10 / 90x10
80x4 50x3 / 30 x 8 / 30 x 8 / 90x10
60x7 40x5 / 25 x 8 / 25 x 8 / 105x5

[Shane_Bos]

Id recommend something other than seated dumbell press for your lats. Pull ups or one arm rows maybe? Other then that, keep up the good work!

[Rum_Runner]

Thanks Shane I hit all those moves on my back day, which I try my best to do the day before my shoulder/Lat day.


Today my day of rest if you can call yard work rest. :cool

[Rum_Runner]

5-25-09 Chest
Incline Dumbbell Press
70's x 10 / 95's x 8 / 100's x 4 / 90's x 5 / 90's x 6 / 90's x 5 / 90's x 5
Wide Grip Bench Press
195 x 5 / 195 x 6 / 195 x 5 / 195 x 5 / 195 x 7 / 195 x 4
Decline Hammer Press
135's x 5 / 135's x 4+ / 135's x 7 / 135's x 5
Dumbbell Chest Press Presses
50's x 12 / 70's x 6 / 70's x 5 / 70's x 5

5-26-09 Back
Wide Grip pull ups -
4+ / 4 (4 with band assist) / 3 (3+) / 3 (3) / 3 (3) / 2+ (2+++)
Hammer Strength High Rows -
135's x 6 / 135's x 5 / 140's x 5+ / 140's x 4 +++ / 140's x 4+++
Compound Row - (new exercise for me)
120 x 12 / 150 x 12 / 170 x 12 / 200 x 6 (160 x 6)
Superset Pullover with Pivot Prone Pulldown (new exercise)
210 x 9, 40's x 8 / 210 x 4+, 32.5's x 9 / 210 x 6+, 27.5's x 12 / 210 x 5+, 27.5's x 13+

My back feels nice and pumped I have not felt like this in a while, sweet back routine

[Rum_Runner]

May 27th, 2009

Shoulders

Seated Dumbbell Presses - 80's x 10 / 80's x 8 / 80's x 8 / 80's x 5

Hammer Strength Shoulder Press - Overloaded machine with 140's to do holds for ten seconds before each set - 115's x 9 / 115's x 5+ / 115's x 4 / 115's x 5 drop set 90's x 7

Three Headed Monster Tri set - Rear to Lateral to Front delt raises
20's x 10, 10, 10 / 20's x 10, 10, 10 / 20's x 10, 10, 10 (great pump)

Standing Arnolds - 40's x 8 / 40's x 8 / 40's x 8

Traps

Dumbbell Shrugs - 100's x 7 / 100's x 7 / 100's x 9 / 100's x 8 / 100's x 8

Upright EZ-Bar Rows - 80 x 10 / 100 x 8 / 100 x 9 / 100 x 6+

Smith Machine Haney Shrugs - 90 x 12 / 140 x 10 / 140 x 10 / 140 x 10

[Rum_Runner]

5-29-09 Workout

Bi's - Tri's

Superset 1 - Standing Barbell Curls / Close Grip Bench Press Lockouts
95 x 5 / 185 x 8 (2) - 95 x 6 / 205 x 5 (3) - 95 x 5 / 205 x 7 - 95 x 5 / 205 x 5

Superset 2 - Chin with 25 lbs/ Dips with 50 lbs
25 x 4 / 50 x 6 : 25 x 3 / 50 x 5 : 25 x 3 / 50 x 6

Superset 3 - Overhead DB Ext / Incline DB Curl

100 x 6 / 40'5 x 7 : 100 x 5 / 40's x 5 : 100 x 6 / 40's x 7

Superset 4 - Incline Skull Crushers / Reverse Grip EZ-Bar Curls

90 x 8 / 60 x 8 : 90 x 8 / 60 x 8 : 90 x 7 / 60 x 7

Superset 5 - Precor Machine Bicep Curl / Precor Machine Tricep Ext

110 x 10 / 120 x 10 : 110 x 3 (90 x 5) / 120 x 9 : 90 x 4 / 120 x 5

Diet was crappy this weekend due to Bachelor Party festivities. Hope to get my ass back on track tomorrow got Chest to blast.

[Rum_Runner]

Damn I slacked posting my routines this week. I will post them tonight I need to do it. Had a great week this week. Felt my pumps and feeling sore from my shoulder / traps workout yesterday. My diet this week has been somewhat shitty. I am trying to up my good calories and limit some shitty calories. Hopefully next week I will do better. Going to start a personal food journel to help get my nutrition balanced. It is so weak right now.:puke:

[Rum_Runner]

Sorry brothers for slacking on posting my workouts. Just to let you know I am not slacking at the Workouts. I have been busting my ass at the gym and man I have been feeling like the body is responding. Just need to keep my mind on nutrition. Big back routine today and I feel great.

[Rum_Runner]

My back is sore today, in a good way. I really quickend my routine the past couple of days. I had been taking to much time in between sets and losing my pump. Glad those days are over

June 9th back routine
Pull-Ups Body Weight Only (223lbs) 7, 6 + 3 with yellow band, 4 + 3 YB, 4 + 3YB

Hammer Machine Hi-Row 135's x 6, 135's x 6, 135's x 5+, 135's x 5+

Superset Hammer front Pull down with Hammer Pull Over
90's x 10, 190 x 8 / 90's x 6, 190 x 6 / 90's x 7+ , 190 x 5+

T-Row with Back Ext
90 x 7 , 45 x 10 / 90 x 8 , 45 x 10 / 90 x 8, 45 x 8

Pivot Pulldown (do search if you do not know what it is)
30's x 20, 30's x 17, 32.5's x 14 +3

Compound Row 180 x 10, 180 x 12, 200 x 10
Shoulders Tomorrow! :twisted:

[Shane_Bos]

Good to see you're keeping this up bro! You noticing any size or strength gains?

Something i do is a diary of my workouts in a book like you're doing on here and a nutrition diary too which if you can get going really helps! So your goning great!

One more thing id say is take some pictures. Its real good motivation to get a visual of the progress you're making!

[Rum_Runner]

So yesterday I got the Dr.'s permission to start lifting legs again. However I am not allowed to start Squatting or deadlifting yet. Leg surgery set for late July. Then I will become super beast

[Flaccido Dongingo]

Sorry to hear about your surgery. I was getting to ask "Don't you run the risk of overtraining?" And I skimmed your posts. Everyone is different, but I know I couldn't work out five days a week!

I hope you get better man and hope it's nothing serious.

[Rum_Runner]

Damaged miniscus in my knee possible ligament damage as well. I am still able to perform all leg exercises as well as everyday activities however it comes with some discomfort. I hurt myself from simply jumping to catch a backyard football pass a year ago. Then reinjuried it again a month ago. Go figure. I just hope the lig is just stretched and not torn. I can handle the 4 month rehab but rather have to only do 4 weeks. Five days is really my split when healthy. I usually only make it four days with all that life has to offer. Overtraining is a myth in my opinion. Your body is unbelievable.

[Rum_Runner]

Been hitting the gym steadily. Now that I am cleared to hit legs I am finding it more enjoyable to do my routines as a one day on one day off. It is just difficult to hit the gym with any intensity on back to back days