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Am I on the right track? Where do I go from here?



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  #11  
Old 03-05-2008, 01:02 PM
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do not do starting strength.

do something different...

Monday
Squats 3x5 (+5 lbs from last friday)
Military Press 3x5
Rows 3x5

Wednesday
Squats 2x5 @ 50% of Monday
Glute Ham Raises 2-4 sets
Bench Press 3x5
Pull-ups 4x failure

Friday
Deadlifts 2x5
Squats 3x5 @ 90% of Monday
Incline Dumbbell Bench Press 3x6-12
Dips 3-4 sets

Squat progression is 5 lbs every week on monday.

Military Press is the same.

Bench Press is the same.

Barbell Rows is the same.

For Glute Ham Raises try and do 3-4 sets of 8-10 reps. work upto that. then add weight if you can. form must be perfect otherwise you'll be accused of doing "glorified leg curls" (as i am from time to time )

For Deadlifts, add 5 lbs every week for 6 weeks and then on week 7 take 50% of your previous week and do a few light sets of 2-3 reps.. then on week 8 take 20 lbs off what you did on week 6 and start doing 2x5 and add 5 lbs every week from there. you might need to use this on the bench press, squat, military press and perhaps rows as well.

For pull-ups do 4 sets to failure. try to increase reps each week and if you think you've reached a good level (like 4x10 or something) then add weight to your body by holding dumbbells between your feet or something..and try getting solid reps then.

For incline dumbbell presses try to slowly progress by adding reps each week. start off with 3x6, then the following week take the same weight and do 3x7, then 3x8, etc...you can even do a different variation like unilateral presses, etc but save those for later.

try different variations of exercises. dont just stick to 5.

good luck

ps: buy Starting Strength nonetheless because it will help you with form. but thats all: learning form.
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  #12  
Old 03-07-2008, 04:01 AM
EricT EricT is offline
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I have started a new thread called Beginner Routines Discussion under Jonson's name beginning with the discussion that began after this post so that cerebro can continue recieving specific advice in this thread.

Cerebro you can also of course look through the other thread and ask any questions you want, etc..
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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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  #13  
Old 03-07-2008, 05:43 AM
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hey nice idea, sir...i kinda got confused at first when i clicked on the new posts option and saw that im subscribed to a whole new thread

i think its a good idea because we can probably throw out a lot of program variations for people interested.
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  #14  
Old 03-07-2008, 09:50 AM
EricT EricT is offline
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I think we'd be better off just throwing out guidelines. You throw out programs and they all become subject to the "method madness". My program is better than yours, blah blah
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  #15  
Old 03-07-2008, 10:31 AM
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^^^ good point,sir
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  #16  
Old 03-07-2008, 06:51 PM
jessca jessca is offline
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Quote:
Originally Posted by cerebro View Post
Unfortunately, I haven't got a polished diet program.
I was in pretty bad shape when I started, I can't even make a single decent push up, my upper body is strength is quite poor.
Diet is wickedly important, eat eat eat! my bf is 6'4 and was 165... put on 15 lbs since jan. He does a lot of bodyweight stuff, and eats like crazy (i get jealous!)

In regards to pushups... i couldn't do a pushup to safe my life when i started going to the gym i got better... and trust me so will you if you put the effort in!

good luck
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  #17  
Old 03-07-2008, 06:54 PM
EricT EricT is offline
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Quote:
put on 15 lbs since jan. He does a lot of bodyweight stuff
You know that's not all muscle, right?
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  #18  
Old 03-07-2008, 07:09 PM
jessca jessca is offline
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i don't get if your trying to be sarcastic or not lol.
i have no idea, he has little to no fat on him, and he put on 15 lbs... so whatever that weight was, it's still weight that he didn't have before!
i just mentioned it because he seems to have the same body type as my bf, and if he wants to get stronger and put on weight, puts the effort in, he'll see results...
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  #19  
Old 03-07-2008, 07:14 PM
EricT EricT is offline
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I'm just messing with you. See the big grin? It's mostly muscle. Glycogen. A little fat distributed evenly. I was just kidding with you. OF COURSE you are correct about diet!
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  #20  
Old 03-07-2008, 07:14 PM
jessca jessca is offline
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well then next time put two grins :P just to make sure
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