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alright, please one more time



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  #1  
Old 03-28-2008, 02:12 PM
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dogeatskitty dogeatskitty is offline
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Default 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.
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Old 03-28-2008, 02:22 PM
patsfan127 patsfan127 is offline
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y so many reps??
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Old 03-28-2008, 03:04 PM
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That's what they (someone in this forum) said, either 4x8-10 or 5x5.
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Old 03-28-2008, 03:10 PM
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Quote:
Originally Posted by dogeatskitty View Post
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 # )
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Old 03-28-2008, 03:12 PM
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Quote:
Originally Posted by TALO View Post
Is that the weight that your going to use ? ( the last # )
Yeah I'm confused too
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Old 03-28-2008, 03:19 PM
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pretty sure that's the weight.
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Old 03-28-2008, 03:41 PM
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Sorry for the confusion, yes it is the weight, meaning 4 sets, 10 reps 40lbs
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Old 03-28-2008, 03:59 PM
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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
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Old 03-28-2008, 04:29 PM
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nice recommendation, sounds good, thank you
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Old 03-29-2008, 06:41 AM
Pohlevan Pohlevan is offline
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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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