Some new workout routines?

[scootermaster]

So, I'm 6'4", about 200-205 (I've been losing weight lately, probably because I haven't been eating enough, but I usually hover at around 205-209 on the horrible gym scale. But that's with shoes. So, as I said, I'm probably actually 200-205 if I was measured at the doctors office).

I would guesstimate my body fat to be someplace between, say, 13-18% (and that's factoring in people's tendency to underestimate it).

So, I look reasonably slim, but with some muscle. When I don't go to the gym, I lose weight. I did a 12 week cycle of Cellmass that ended in early September, and I take 2 protein shakes a day. Other than a multi vitamin from Costco, I don't take any other supplements. My diet I would rate a C+/B- (not horrible, I monitor my fat content, and probably eat less than I'm "allowed to" every day, but i don't follow my calories and make sure X percentage is from carbs, X from fat, etc, and as I mentioned, at 200+ pounds, it's hard to make sure I eat enough)

My goals are to get a bit bigger. I've always been skinny, and for the first time in my life, I actually look like I have some muscles. Ideally, I think it'd be wonderful to be, say, 212ish, at around 8-10% body fat. We'll see if I can ever get there.

I've pretty much been doing the following routine for the past 3 years-ish (some variations noted...I've been doing the same thing for about 2+ months now):

Back/Bicepts
- Dumbell curls
- Zottman curls (this is new one, otherwise I'd do some sort of preacher or something)
- Wide grip pullups, assisted, and slow as hell (been doing this since around June, did lat pulldown before that)
- Cable row
- That weird lower back pushback thingee
- Leg raises (abs)

Chest/tris
- Bench press (bar)
- Incline bench (dumbell)
- weighted bench dips with my heels on a workout ball (this used to be skullcrushers)
- bent over tri-extensions (used to be cable pulldowns)
- decline cable flys (used to be pec deck)
- crunches

Shoulders
- shoulder press
- upright row
- shrugs
- lateral raises (up and then out)
- rear lateral raise (this used to be reverse pec deck/deltoid fly)
- side bends

Legs
- Leg Press
- Hamstring machine
- Weighted lunges
- Leg extensions
- calf raises

So, the question is...what do I do to mix things up? The obvious answer is to just switch back to what I was doing before, but I thought I'd ask here.

And before everyone screams "SQUATS! DEADLIFTS! CLEANS!" know that I would LOVE to do those, except I don't have a consistent workout partner to spot me and critique my form. I've done some squats before (with someone) about a year and a half ago, and the motion isn't natural for me, and it took me awhile before to even get the whole idea (and I'm still nervous about effing up my back. On a side note, I'm probably the only person in my gym who can bench 250 but couldn't squat 150). So I have nothing against any of those moves, but I'm not willing to risk injuring myself because I don't know what I'm doing. I've had lower back issues before (nothing major, I'm just getting old, I think) so deadlifts scare the bejesus out of me.

I do have a friend who's a volleyball player and does all sorts of power moves like that so I may be able to ask him to follow me around for a workout or two, but I don't want to have to do that if I can avoid it.

Annnnnyway, I tried to fit as much as possible in the OP so you guys could get an idea of what's going on -- so sorry for being so wordy -- but feel free to ask questions (and Koing, if you want pics, I can send them ). And thanks a ton for any help and advice!

 

[onlyCOpunk]

As far as your concerns for your form go, I would suggest picking up classes in Yoga either through your gym or a private studio. You would be surprised how aware it makes you of your body's alignment. As I just for the first time in my life started going to the gym in October and I was able to get my form correctly on my first time doing deadlift and squatsand other various exercise. My trainer said that I had the best form she had ever seen out of one of her clients ad I attribute most of it to my Yoga.

But here is the simple thing to remember, shoulder blades on your back all the time so that it forces your chest out and up.

Also if you are in need of a new routine, how about a consultation with a personal trainer? they are bound to have a lot of ideas.

I also have one more idea for you, it's a circuit trainer and massive cardio builder. With the help of a weighted bar and an arobic step:

leg lifts
lunges
pushups
deadlift
some sort of shoulder lifting, i don't know what it is called

Do them in any order for 15 minutes. You can either have a set number of reps for each or do one for each minute. The point is to just keep moving for 15 minutes. I guarantee it will have you on the floor gasping for air after 15 and will make you feel pumped afterwards.

 

[scootermaster]

Thanks for the reply. One issue though, is that even if I magically had the best form ever doing these moves, I wouldn't really know that, since no one would be there to tell me.

Any other thoughts?

 

[crt1530]

In this magical age of the internet, there are countless videos online of people executing properly performed squats, deadlifts, cleans, bench presses, you name it. There are even websites (e.g. YouTube) where you can upload videos of yourself and receive feedback on your form. There is no good reason not to do those exercises.

 

[CaptainCoors]

I know you said no squats/deadlifts, but have you tried high rep sets of them with very light weight? Doing sets of 10-15 reps with a light weight that won't take you near failure still will give you great benefits, and then you can focus 100% on form.

 

[AUMM]

i was nervous about starting deadlifts and squats as well because i was scared of injuring myself, but i watched numerous videos online and watched myself in the mirror while i tried them... Just start out with very very light weights and build up from there

for Deadlifts just focus on pushing your legs through the ground and always keep your head looking up...

 

[onlyCOpunk]

If you are concerned about form, it might be worth it to get a personal training session and go over with them the exercises you have trouble with form on. That way they can instruct you on what your form should look like and hopefully offer you pointers on how to keep that form.

 

[scootermaster]

Any other ideas?

 

[crt1530]

I don't know any routines worth doing that leave out squats and deadlifts.