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My "workout"



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  #1  
Old 09-09-2008, 12:18 PM
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TwiztidMetal TwiztidMetal is offline
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Smile My "workout"

Please for the love of all that is holy... Pick this apart, tear it to pieces, and rebuild it. Do what you guys do best.



Monday: Bench Press 3x10
Incline Bench 3x10
DB flyes 3x10


Tuesday: Push ups- 15,17,17
Sit ups- 25,25,25
Pull ups overhand- as many as possible
Pull ups underhand- as many as possible
Dips- 20,20,20
Wednesday: Cardio- Run a mile on the treadmill
Use The elliptical
Damn the Stair Climber to Hell from which it came!

Thursday: Dead lifts
Squats (somehow)
Overhead press (Shoulders)
Arnold Press (Delts)

Friday: Back, Biceps
Wide grip pull downs
Narrow grip pull downs
Seated cable rows
Shoulder Shrugs
EZ bar curls
DB curls

Saturday: Cardio- same as Wed.

Sunday: Even God Rested on Sunday.
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Old 09-09-2008, 12:32 PM
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3 compound lifts on thursday. split that up

what are your goals?
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Old 09-09-2008, 12:37 PM
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Shitty workout.

However no one can do anything unless you specify your goal. Because, most of us here will advise you to start a strength oriented routine.....
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Old 09-09-2008, 12:43 PM
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TwiztidMetal TwiztidMetal is offline
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Okay, Goals.

The goals would be size and strength, not necessarily in that order.
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Old 09-09-2008, 12:45 PM
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Actually its not a shitty workout....I dunno why I said that.

Umm.....

How many days a week can you workout properly? 3? 4?

Oh and what are your maxes on the Squat, Deadlift and Bench Press?

Do you have any injuries....for example: if you don't squat "deep" is it because you are injured? (this is assuming you don't squat deep ofcourse).
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Old 09-09-2008, 01:00 PM
Andrew.cook Andrew.cook is offline
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Twiz,

I think your arrangement is a bit screwy, but I generally like the lifts you have picked. Because you have four days a week, I would be very tempted to reduce your volume on each day.

Mon:
Bench Press Superset with horizontal rows (5x5)
Push ups (2x max)
Barbell curls (3x10)

Tue:
Squats (1x20) Look up 20 rep squats if you don't already know
Abs (mix it up, use resistance and think of it as a strength move)
Stiff Legged Dead lift (3x10)

Thu:
Pullups supersetted with military press (5x5) add weight on pullups if too easy.
Incline DB press (2x15)
Rear delt flyes (3x10)

Fri:
Deadlift (10x1)
Front squat (4x6)
Calves (3x20)

Some form of cardio to be done either after workouts or on off days. Nothing insane is needed, keep it on the light side. Enough to break a sweat but not a marathon of cardio work.

Progression should be to make small and consistent increases in your total workload. I would suggest buying your own fractional plates if you don't have access to anything smaller than a 2.5lb plate. Being able to do the same work with 1 more lb week to week is surprisingly effective. Start all weights at something manageable and ride it until you are hitting lots of plateaus or you need a change of scenery.

Just my suggestion, and this should keep your volume in check. However, I certainly encourage you to feel out what fits you best.
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  #7  
Old 09-09-2008, 06:19 PM
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Wolf.. no offense was taken, every one has those days it's cool.
As far as Max on squats, I haven't quite figured out how to do that without a cage or something to make sure i don't really hurt myself, as well as the bench. I don't have a reliable spot and i dont think my fiance could pull the weight off of me. I have no injuries what so ever.

Andrew thank you for your suggestions, i will try that at the beginning of next week. Any more input is more than welcome, keep it coming people.
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Old 09-09-2008, 06:38 PM
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starting strength by rippetoe might even be a good place to start...
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Old 09-09-2008, 06:54 PM
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^^^ Agreed

I think AC's routine is a bit too much on the conservative side of volume and frequency.

Here is something else to choose from:

Monday
Squats 5x5
Standing Military Press 5x5
Pull-ups 5 sets to failure
Ab Work (exactly like how AC suggested it)

Wednesday
Front Squats 5x3
Incline Bench Press 5x5
Cable Rows 3x10
Dumbbell Bench Press 3x10
Ab Work

Friday
Deadlifts 3x3
Glute Ham Raises 3-4 sets of 6-8 reps
Flat Bench Press 5x5
Barbell Curls 3x6
Tricep Extensions 3x6
Ab Work

---x---

I don't mean to come across as an asshole to AC. His program is good but I just like more frequency and volume....If you look at my program, it is DAMN similar to AC's. It's just a bit more aggressive on the volume.
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  #10  
Old 09-10-2008, 04:19 AM
EricT EricT is offline
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Twizted, aren't you fairly new to lifting?

Have you ever done squats and deadlifts consistently?
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