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My "workout"
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09-09-2008, 12:18 PM
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Rank: Member
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Join Date: Jul 2008
Location: High point NC
Posts: 51
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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.
__________________
It's not revenge...It's PUNISHMENT
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09-09-2008, 12:32 PM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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3 compound lifts on thursday. split that up
what are your goals?
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09-09-2008, 12:37 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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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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09-09-2008, 12:43 PM
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Rank: Member
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Join Date: Jul 2008
Location: High point NC
Posts: 51
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Okay, Goals.
The goals would be size and strength, not necessarily in that order.
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09-09-2008, 12:45 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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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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09-14-2008, 03:36 PM
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Banned
Rank: New Member
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Join Date: Sep 2008
Location: Chicago
Posts: 15
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Quote:
Originally Posted by _Wolf_
Shitty workout.
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Quote:
Originally Posted by _Wolf_
Actually its not a shitty workout....I dunno why I said that.
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And you are telling me to read things more thoroughly?
Please tell me where he said he was a beginner tough guy...
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09-14-2008, 04:00 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Quote:
Originally Posted by Wonder Boy
And you are telling me to read things more thoroughly?
Please tell me where he said he was a beginner tough guy...
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Quote:
Originally Posted by Eric3237
Twizted, aren't you fairly new to lifting?
Have you ever done squats and deadlifts consistently?
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Quote:
Originally Posted by TwiztidMetal
No sir, I don't have the means to do so right now. BUT I am trying to find a way to do them (squats that is), dead lifts I haven't really done hardcore but am prepared to do so. Thanks guys I will be putting all of the suggestions to the test ASAP. Keep them coming
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What does this mean?
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09-09-2008, 01:00 PM
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Banned
Rank: Member
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Join Date: Jun 2008
Location: Lancaster, Ohio
Posts: 353
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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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09-09-2008, 06:19 PM
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Rank: Member
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Join Date: Jul 2008
Location: High point NC
Posts: 51
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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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09-09-2008, 06:38 PM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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starting strength by rippetoe might even be a good place to start...
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