alright, please one more time - Bodybuilding Discussion on Bodybuilding.net Training Forum

dogeatskitty · 03-28-2008, 03:12 PM

After reading throught old threats and stickies please critique my new work-out routine. As I said in my former post, I am looking for more definition and strength. As a newbie I figured I do a whole body routine 3 times a week, like Monday-Wednesday-Friday.
So check it out:

squats 4 sets, 10x40
deadlift 4 sets, 8x45
db row 4 sets, 8x40
bench press 4 sets, 8x40
seated db press 4 sets, 8x35
bench dips 4 sets, 10x
incl db curls 4 sets, 8x25
floor crunches 4 sets, 10x

Thanks to you guys I realize I need more protein in my diet which I include in every meal now.

I appreciated your responses.

patsfan127 · 03-28-2008, 03:22 PM

y so many reps??

dogeatskitty · 03-28-2008, 04:04 PM

That's what they (someone in this forum) said, either 4x8-10 or 5x5.

TALO · 03-28-2008, 04:10 PM

Quote:

Originally Posted by dogeatskitty

squats 4 sets, 10x40
deadlift 4 sets, 8x45
db row 4 sets, 8x40
bench press 4 sets, 8x40
seated db press 4 sets, 8x35

Is that the weight that your going to use ? ( the last # )

J-Rock · 03-28-2008, 04:12 PM

Quote:

Originally Posted by TALO

Is that the weight that your going to use ? ( the last # )

Yeah I'm confused too

Pitysister · 03-28-2008, 04:19 PM

pretty sure that's the weight.

dogeatskitty · 03-28-2008, 04:41 PM

Sorry for the confusion, yes it is the weight, meaning 4 sets, 10 reps 40lbs

TALO · 03-28-2008, 04:59 PM

It would be too much for me to do. that's alot of exercises. Your still looking at 32 sets with 280 reps.

Why don't you split up your squat and deadlift, row and bench. Something like this:

Quote:

Bill Starr Single Factor Intermediate 5x5

Monday – Heavy Day
Squat – 5 sets of 5
Bench – 5 sets of 5
Powercleans – 5 sets of 5
2 sets of weighted hypers
4 sets of weighted Sit-ups

Wednesday – Light Day
Squat – 4 sets of 5
Incline Bench – 4 sets of 5
High Pulls – 4 sets of 5
Sit-ups – 3 sets

Friday - Medium
Squat – 4 sets of 5, 1 triple, back-off
Bench – 4 sets of 5, 1 triple, back-off
Powercleans – 4 sets of 5, 1 triple
Weighted Dips – 3 sets of 5-8
Triceps and Biceps – 3 sets of 8 each

dogeatskitty · 03-28-2008, 05:29 PM

nice recommendation, sounds good, thank you

Pohlevan · 03-29-2008, 07:41 AM

Here are some questions for you.
40lbs is less than 20kg, isn t it? I think such weights are too easy for you (am i wrong?). Why don t you use heavier? I am sure you are strong enough to manage with 120-200lbs in deadlifts and squats. If you operate with light (for you) weights your trainings will put little effect on your phisique.
Do you feel soreness after your workouts?

03-28-2008, 03:12 PM	#1 (permalink)
dogeatskitty Rank: New Member Experience: > 1 Year Join Date: Mar 2008 Location: Atlanta, GA Posts: 16 Gender:	alright, please one more time After reading throught old threats and stickies please critique my new work-out routine. As I said in my former post, I am looking for more definition and strength. As a newbie I figured I do a whole body routine 3 times a week, like Monday-Wednesday-Friday. So check it out: squats 4 sets, 10x40 deadlift 4 sets, 8x45 db row 4 sets, 8x40 bench press 4 sets, 8x40 seated db press 4 sets, 8x35 bench dips 4 sets, 10x incl db curls 4 sets, 8x25 floor crunches 4 sets, 10x Thanks to you guys I realize I need more protein in my diet which I include in every meal now. I appreciated your responses.

03-28-2008, 04:19 PM	#6 (permalink)
Pitysister Rank: Middleweight Experience: 1-2 Years Join Date: Aug 2007 Location: Midwest Posts: 2,465 Country: Gender:	pretty sure that's the weight.
	Pitysister's Sig:Born the travesty of man Regular pulse midst pandemonium You're plucked to the mass Parched with thirst for the wicked -You clearly don't know shit about fuck - Kane Dog

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03-28-2008, 03:22 PM	#2 (permalink)
patsfan127 Rank: New Member Experience: 1-2 Years Join Date: Feb 2008 Location: Oregon Wisconsin Posts: 48 Country: Gender:	y so many reps??

03-28-2008, 04:04 PM	#3 (permalink)
dogeatskitty Rank: New Member Experience: > 1 Year Join Date: Mar 2008 Location: Atlanta, GA Posts: 16 Gender:	That's what they (someone in this forum) said, either 4x8-10 or 5x5.

03-28-2008, 04:41 PM	#7 (permalink)
dogeatskitty Rank: New Member Experience: > 1 Year Join Date: Mar 2008 Location: Atlanta, GA Posts: 16 Gender:	Sorry for the confusion, yes it is the weight, meaning 4 sets, 10 reps 40lbs

03-28-2008, 05:29 PM	#9 (permalink)
dogeatskitty Rank: New Member Experience: > 1 Year Join Date: Mar 2008 Location: Atlanta, GA Posts: 16 Gender:	nice recommendation, sounds good, thank you

03-29-2008, 07:41 AM	#10 (permalink)
Pohlevan Rank: New Member Experience: 3-5 Years Join Date: Mar 2008 Posts: 17 Country: Gender:	Here are some questions for you. 40lbs is less than 20kg, isn t it? I think such weights are too easy for you (am i wrong?). Why don t you use heavier? I am sure you are strong enough to manage with 120-200lbs in deadlifts and squats. If you operate with light (for you) weights your trainings will put little effect on your phisique. Do you feel soreness after your workouts?

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