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Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted

Started my week off right with todays workout.

 

My strength has suffered a bit over the last few months so I am in the process of getting it back.

 

Strength gains go quick if you don't keep up with your workouts and ESPECIALLY if you are not eating or sleeping enough.

 

I know that I cut a great deal of bodyfat over the last month or so, but you don't have to lift heavy to do that and the lack of sleep I had for the past 2 months really had an impact on my strength.

 

But why complain when you can TRAIN! right?!

 

I am still trying to stay lean and maintain my endurance so what I have been doing is my strength movements BEFORE a total body circuit.  That way I can put all my energy into the strength lift and whatever is left over will be put to the test in the circuit.

 

It's all about pushing yourself and to be honest I like starting my circuits after already killing it a little bit.  Makes them even more challenging!

 

Here is todays workout:

 

WARM-UP

  1. Shoulder breakers and dumbbell rotations: 3 sets of 12 reps each
  2. Lower back rotations on floor ( Single-Leg Scorpions & Opposite toe to hand touches)

 

Strength

  1. Deadlifts (6 sets)
  • Set 1: 135lbs (warm-up) 15 reps
  • Set 2: 225lbs - 15 reps
  • Set 3: 315lbs - 12 reps
  • Set 4: 405lbs - 10 reps
  • Set 5: 405lbs - 10 reps
  • Set 6: 405lbs - 10 reps

Endurance (Circuit)- 4 rounds

  1. Box Jumps - 36 inches - 15 reps
  2. Pull-Ups - 15 reps
  3. Squat Jump - 15 reps
  4. Spider-Man Push-Ups - 15 reps
  5. Cannonballs - 15 reps

Abs (Circuit) - 3 rounds

  1. Static Crunch alternating toe touches
  2. Floor Crunch (focus on lifting your shoulders off th ground with each rep)
  3. Advanced Toe Driver

Cardio- 15 minute run

 

Now I am going to drink two scoops of BSN SYNTHA-6 ISOLATE, then go home and eat some greek yogurt with strawberries and granola, probably have some eggs or another shake before bed and then tomorrow is CHEST AND TRICPES!

If you have any questions about my routine, just let me know with a comment below! #HTH

Need 1 on 1 coaching? Send me a direct message to learn more!
William_Steinset
William_Steinset p William Steinset
1K Post(s)
1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted

Beast routine ! Just curios as to why you are only using deadlifts ?

MS Athelete / Super Hermanite / SHF
Cliff_Bouvier
Cliff_Bouvier g Cliff Bouvier
16 Post(s)
16 Post(s) Gender: Male Goal: Gain Muscle Date Joined: September 9, 2011
Posted

You are a freaking animal! I love that you push me when I train with you. If I could only carry that same energy with me in all my workouts, I'd be so much further along! Maybe I'll just extract it from you when you're not looking and inject that energy into my veins! Haha

I am the Social Media Director and Administrator for Scott Herman Fitness. It has been 5 years since Scott and I met at Answer is Fitness gym and started a friendship that turned into a business relationship when he asked me to join the SHF team! I film many of the videos for SHF and I also take photos for Scott and write articles, cut his hair and cook many of the meals that you see us post on the Facebook Community page! Follow me on Pinterest: http://www.pinterest.com/cliffordbouvier/boards/
kroty3003
kroty3003 g Anthony Aukett
95 Post(s)
95 Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted

What is it with deadlifts . why deadlifts. isnt it just a movement that typicly focuses the lower back?

 

 

Anthony thanx for the great site Scott.
csariraksa
csariraksa g Connie Sariraksa
21 Post(s)
21 Post(s) Gender: Female Goal: Maintain Date Joined: July 7, 2011
Posted
Posted By: kroty3003

What is it with deadlifts . why deadlifts. isnt it just a movement that typicly focuses the lower back?

 

 

If done correctly, deadlifts should focus on your glutes, hips, legs, and grip strength and to some extent your lower back (on heavier loads). They're great for building up strength. If you're feeling it mostly in your low back, chances are you're rounding your back during the pulling portion of the movement. If you're keeping your form tight, your back should be pretty straight and the movement should feel more like you're pushing the floor away from you rather than you jerking the weight up

Dabbling in powerlifting, weight lifting and other strength athletics. Preparing for USAF boot camp. Super Hermanite.
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: csariraksa

If done correctly, deadlifts should focus on your glutes, hips, legs, and grip strength and to some extent your lower back (on heavier loads). They're great for building up strength. If you're feeling it mostly in your low back, chances are you're rounding your back during the pulling portion of the movement. If you're keeping your form tight, your back should be pretty straight and the movement should feel more like you're pushing the floor away from you rather than you jerking the weight up

Spot on Connie!  That is what the INTERNAL BELT is all about.  It really helps you keep everything nice and tight so when you do a deadlift you don't round the lower back.  Great advice! :)

Need 1 on 1 coaching? Send me a direct message to learn more!
nate_dawg
nate_dawg g Nathan Bishop
453 Post(s)
453 Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted
Posted By: Scott_Herman

Started my week off right with todays workout.

 

My strength has suffered a bit over the last few months so I am in the process of getting it back.

 

Strength gains go quick if you don't keep up with your workouts and ESPECIALLY if you are not eating or sleeping enough.

 

I know that I cut a great deal of bodyfat over the last month or so, but you don't have to lift heavy to do that and the lack of sleep I had for the past 2 months really had an impact on my strength.

 

But why complain when you can TRAIN! right?!

 

I am still trying to stay lean and maintain my endurance so what I have been doing is my strength movements BEFORE a total body circuit.  That way I can put all my energy into the strength lift and whatever is left over will be put to the test in the circuit.

 

It's all about pushing yourself and to be honest I like starting my circuits after already killing it a little bit.  Makes them even more challenging!

 

Here is todays workout:

 

WARM-UP

  1. Shoulder breakers and dumbbell rotations: 3 sets of 12 reps each
  2. Lower back rotations on floor ( Single-Leg Scorpions & Opposite toe to hand touches)

 

Strength

  1. Deadlifts (6 sets)
  • Set 1: 135lbs (warm-up) 15 reps
  • Set 2: 225lbs - 15 reps
  • Set 3: 315lbs - 12 reps
  • Set 4: 405lbs - 10 reps
  • Set 5: 405lbs - 10 reps
  • Set 6: 405lbs - 10 reps

Endurance (Circuit)- 4 rounds

  1. Box Jumps - 36 inches - 15 reps
  2. Pull-Ups - 15 reps
  3. Squat Jump - 15 reps
  4. Spider-Man Push-Ups - 15 reps
  5. Cannonballs - 15 reps

Abs (Circuit) - 3 rounds

  1. Static Crunch alternating toe touches
  2. Floor Crunch (focus on lifting your shoulders off th ground with each rep)
  3. Advanced Toe Driver

Cardio- 15 minute run

 

Now I am going to drink two scoops of BSN SYNTHA-6 ISOLATE, then go home and eat some greek yogurt with strawberries and granola, probably have some eggs or another shake before bed and then tomorrow is CHEST AND TRICPES!

If you have any questions about my routine, just let me know with a comment below! #HTH

That looks really intense as usual Scott! Those are very impressive numbers on the deadlifts!! #HTH

nate_dawg
nate_dawg g Nathan Bishop
453 Post(s)
453 Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted
Posted By: csariraksa

If done correctly, deadlifts should focus on your glutes, hips, legs, and grip strength and to some extent your lower back (on heavier loads). They're great for building up strength. If you're feeling it mostly in your low back, chances are you're rounding your back during the pulling portion of the movement. If you're keeping your form tight, your back should be pretty straight and the movement should feel more like you're pushing the floor away from you rather than you jerking the weight up

Well said Connie!

nate_dawg
nate_dawg g Nathan Bishop
453 Post(s)
453 Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted
Posted By: kroty3003

What is it with deadlifts . why deadlifts. isnt it just a movement that typicly focuses the lower back?

 

 

Deadlifts work your entire body which is why you are naturally able to lift quite a bit of weight with them even as a beginner. They greatly increase the size and strength of your back and really strengthen your grip as well.

nate_dawg
nate_dawg g Nathan Bishop
453 Post(s)
453 Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted
Posted By: William_Steinset

Beast routine ! Just curios as to why you are only using deadlifts ?

Well deadlifts are a fully body movement that increase over all pulling power, grip strength, and the size of the back. Plus he does The bench press and squats on other days.

kroty3003
kroty3003 g Anthony Aukett
95 Post(s)
95 Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted

Thanx guys , and well said connie . really put it into perspective for me , as i was under the impression it was primarily a lower back exersize , but since fixing my form after looking at one of scotts vids , i could really feel where it worked , and my forearms stil feel it 3 days later.

 

btw today was chest day , love it when it hurts in the evening

Anthony thanx for the great site Scott.
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: kroty3003

Thanx guys , and well said connie . really put it into perspective for me , as i was under the impression it was primarily a lower back exersize , but since fixing my form after looking at one of scotts vids , i could really feel where it worked , and my forearms stil feel it 3 days later.

 

btw today was chest day , love it when it hurts in the evening

HAppy to hear that man!

 

and don't worry, as you get used to it your forarms will still hurt... but not for 3 days :)  #HTH

Need 1 on 1 coaching? Send me a direct message to learn more!
muscular strength
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