Meat's Program, Stack

[Meat Shake]

Ok... I moved up to canada Jr, and dont have time or money to train martial arts past my forms. Needless to say, I have a pretty nice gym in my apartment and workout quite a bit still.
Heres overall what Ive been doing-

Biceps-
(3x8 or 3x10)
Regular sitting curl
Incline curl
Hammer Curl
21's
Reverse grip curls
Pole Vault Pull ups

Triceps and chest-
(3x8 or 3x10)
Dumbell press (decline, flat, incline)
Dumbell fly (decline, flat, incline)
Tricep kickbacks
skull crushers
dumbell variation on skull crushers
Tricep Extensions horizontal grip
Tricep Extensions slanted grip
Tricep Extensions verticle grip
Tricep Extensions Reverse Grip
Dips
Dumbell rowing pushups

Shoulders and back-
Fully Supinating shoulder press
Military style shoulder press
Headstand Push ups
Overhead Pull downs
Lateral row
Bench dumbell row
Overhead row machine (pull down at an angle, forget the exact name)
Double Sided Rock pole excercises
Shrugs
Forget what its called... you hold the dumbells in front of you, then lift them out like flapping your arms to fly

Cardio everytime I workout is a HIIT program *takus
Abs every time I workout is 4x25 on incline crunches, 4x25 reverse crunches, 4x25 leg lifts

Legs alternate from workout to workout, usually just calf extensions, leg press, and the one you raise to work the quads. I also do pistols.
Due to school I cant really workout on a completely regular schedule, so I get in when I can and try to blast just one muscle group. I also stretch before for about 10 minutes and 5 mintues after, and almost always spend about 20 minutes in the sauna post workout.

My supplements right now are V12 turbo http://www.sann.net/v12.html
I know its a hokey sales pitch, but its a good product. Ive seen some good results.
Im taking twin lab's CLA, and cytomax muscle milk.
Im mostly trying to just bulk a little bit and trim up at the same time. Im not chubby by any means, just a tiny layer of fat. Im about 6' and 168. Just trying to trim it to the creases. Yes Im vain. (but Im also a 21 year old living in a highrise in the middle of downtown )

Any suggestions or comments are welcome.
Thanks,
Matt

[Meat Shake]

Cmon, 9 of you guys have viewed and no replies.
I would have just hung it on my wall if I wanted a reference chart.

[IronFist]

Originally posted by Meat Shake
Biceps-
(3x8 or 3x10)
Regular sitting curl
Incline curl
Hammer Curl
21's
Reverse grip curls
Pole Vault Pull ups

You do all of those in one workout? So 30 reps of each? So that's 180 reps total for biceps? Um dude can you say overtraining?

[Meat Shake]

Originally posted by IronFist
You do all of those in one workout? So 30 reps of each? So that's 180 reps total for biceps? Um dude can you say overtraining?

See, exactly the kind of thing Im looking for.

Usually 1 gets left out, somtimes two. Depends on how early I burn out.
.... And the pole vault pull ups.... yeah. those are at the end of the workout, I can usually only get 3 or 4 to be honest, and 1 or 2 the set after that. No 3rd set. I just was in a rush and forgot to type that.
Not always 30, it depends on what weight Im doing, which depends on how my shoulder is feeling. Lower weight Ill do sets of 10, if my shoulder feels good then Ill do higher weight and sets of 8 or 6.

What would you suggest?
I like to workout until I cant lift the weight. (Oh yeah, I gave up on the personal trainer certification a while ago because I realized it wouldnt be feasible to have that kind of job and turned my studies back to music.)

[rubthebuddha]

squats, deadlifts, cleans. if your gym, like mine, has teh ghey and won't let you do deadlifts, just grab some of their heavier dumbbells and do dumbbell deads. my gym caps out at a pair of 100 pound dumbbells, but i'll find happy ways to put those 200 lbs. to use.

[Meat Shake]

I have up to 65 lbs to work with, and thats it.
No squats, no power cleans, none of that fun stuff.

[Vash]

the hell you say, no cleans? you gotta dumbbell? clean that bich, snatch that bich, swing dat bich!

got a chair? grab it at the top, work on snatching it; work up to a one-arm chair snatch.

[Meat Shake]

Swings and snatches?
(Please elaborate on what and how to do with dumbell)

snatch = raise weigh at arms length straight in front of you?

[rubthebuddha]

meaty -- http://www.crossfit.com/cf-info/excercise.html and http://www.bodybuilding.com/fun/exercises.htm

ignore the body-building nature of bodybuilding.com (whodathunkit!). just pay attention to the exercises.

honestly, i think most of us would simply suggest more focus on compound exercises -- stuff that uses multiple muscle groups in coordination. goodies for the legs are squats, deads, lunges and just about any olympic lift. goodies for arms include bench, pullups, any kind of row (upright, bent over, etc.), handstand pushups, regular pushups, and back to those olympic lifties.

what's your exact weight predicament? do you have a couple bars, couple small plates and some collars hiding around? what other tools do you have? ever done any kettlebell-type work? give us the skinny.

another idear that i liked before i got a gym membership:

if you have two dumbbells (stable ones, like the hexagonals) or anything equivalent, spread those two dumbbells apart about 150 percent or more of shoulder width. keeping both hands locked on the dumbbells do a pushup from one side to the other. accentuate each side and make it as difficult as you can -- push straight up for as long as your arm will let you, then slowly come back to center. once you get the hang of it, lift up the leg of the non-pushup side to help bring a teensie more weight to the working side. put it back down and repeat on the other side. the whole motion should look like the letter D when put on it's flat side, with your arms being the points on the ground.

i like that type of pushup because one-arm pushups to me work the side and shoulder, and this pushup variation keeps the torso square better and, thus, hits the chesties more. you can also do them just on your knuckles (better with a verticle fist), but you just won't get that last inch or two on your range of motion.

[abobo]

You've got a pretty long routine. To make it more efficient, hit the big movements primarily.

These would be stuff like squats, deadlifts, dips, pullups, bench press, overhead press, and rows.

You can do most of this with dumbells. If you want to supplement with specific arm exercises like curls and tricep extensions, that's fine. Repeating a similar movement using different equipment is overkill though.

If you can't squat maybe you could do leg presses and romanian deadlifts for the hamstrings.

A really useful exercise for the whole body is the two dumbbell clean and press. The only problem is that you would need to have some idea of what a good clean looks like.

This kind of stuff will let you make the most out of any gym not cool enough to have a squat rack.

Also I think your prority post-workout should be nutrition rather than the sauna. That's the time to get your protein shake down.

[Serpent]

Methinks the MeatShake is trying to pump up pretty for the beach.

[Meat Shake]

LOL!
I wish I were mr. serpent.. but alas, Im in northern middle america, the furthest from a beach past being in middle russia.
Im just trying to cut myself up real nice for the sake up cutting myself up real nice like.

My current weight predicament...
I have 5-65 lb dumbells, 1 bench, 2 dip stands, a few cardio machines, and one of those multi use tower pieces of crap with pulleys all over it.

Never done any kettlebell work, but Id love to. No kettlebells or money for kettlebells though.

[Meat Shake]

"Also I think your prority post-workout should be nutrition rather than the sauna. That's the time to get your protein shake down"
Ah, no problems on the diet. Ive got a pretty **** healthy diet...
I consume about 140-150 grams of protein a day, eat lots of tuna and chicken breast, cut out soda and replaced with lots of water and this stuff
http://bolthouse.com/html/cs_green_juice_n.html
Fantastic goodness...
Anyone who has a store near them that sells this stuff... Its fukcin great.


Rub- I completely didnt understand the movement.

Rowers pushups- Take regular pushup position, but with dumbbells in hand. Go through the regular up and down of a pushup, but at the end of the movement pick up one of the dumbells like a row. Repeat for other side. Keep going until you think you are going to die.

[IronFist]

No dude, 180 reps is too much. Try doing 3 sets of biceps exercises. Pick your favorite and do three sets of 10-12 reps. If you're used to high volume, try to keep your TUT (time under tension) at 45 seconds to a minute per set. So at 10 reps that would be a 3/3 tempo. Three seconds up, three seconds down, times 10 reps = one minute. Use a clock or a timer, tho, because when you're lifting, time goes much faster in your head than it does in real life. If you have a CD player timer or clock with seconds hand you could look at it would work. When you can do 3 sets of 60 seconds TUT with one minute rest then it's time to increase the weight a little.

[rubthebuddha]

meaty -- as my gym hasn't the room or the floor padding for proper deadlifts, do what i do:

take the two heaviest dumbbells available/you can carry, and do a dumbbell deadlift. if you have a 65 and a 60, grab them both, and switch which hand holds the heavier one. that'll be a 135-lb deadlift. it's not fantastic, but it's better than doing leg curls. also use such weights for stuff like lunges, dumbbell bench (chest presses), squats, etc. mix it up, and become a fan of your dumbbell variety.

now for a better explanation of that pushup:

1. take two dumbbells, say, 10-pounders with the hexagonal ends.
2. get into a wiiiide pushup position. keep your torso straight at all times. think plank from yoga.
3. lean your body weight toward your left side
4. once you can't really lean much more, lower yourself.
5. your left shoulder will come close to touching your left wrist/hand (it can touch, depending on your strength/flexibility).
6. push back up, as straight as you can. use your right hand/arm merely as a brace for balance and stability. little or no body weight will be held by your right side when pressing on the left.
7. when your press starts to arc back toward your starting position (the wiiiiide pushup), repeat this motion toward your right side.

the exercise itself is similar to a one-arm pushup. the difference is that, by using your other arm to brace you, you are much more able to keep your torso flat and square to the ground. this puts more of the stress on your chest rather than your shoulder and sides. due to your lack of proper bench materials and the fact that you can use the dumbbells to hit every single muscle in your shoulders, this chest work will be handy. alternate sides as you go and try for at least four reps per arm. as you get used to the movement, keep adding reps. by that time, we'll have something else for you.