Go Back   Bodybuilding.net - Bodybuilding Forum > >


"Old" New Guy's Routine



Reply
 
Thread Tools Display Modes
  #1  
Old 04-18-2008, 01:05 AM
cavman's Avatar
cavman cavman is offline
Rank: Member
 
Join Date: Apr 2008
Posts: 69
Default "Old" New Guy's Routine

I've been working out off and on for about 5 years. Mainly at home with free weights in the basement. I would stick with it for 6 to 8 weeks than slack off for no good reason. Finally joined the local gym in town and have only missed a couple of workouts in 4 months. I try to use the Max-OT program and adjusted it for my space and equipment limitations. I'm 51, 5'11", and 212lbs. I work 11 PM to 7 AM and hit the gym on my way home. I have an EAS protien shake and a teaspoon of BodyForce Creatine with juice, or in the shake before I leave work. Try to eat a good meal after workout then crash for about 4 hours. I eat dinner with the family then try to get a few more hours of sleep before work. Here is a sample of my routine:

Day 1 Chest
BB Bench Press 3x6
Incline BB Bench Press 3x6
Chest Dips 9 7 6 no added weight
Cable Crossover 2x8
Low Pulley Cable Fly 2x8

Day 2 Back/Biceps
BB Row 3x6
Pullups assist machine 3x8 95lbs assist
Seated Cable Row 3x8
Wide Grip Pulldown 2x8
Shrugs
Weighted Lumbar Ext. or Goodmornings 3x8
EZ Baar Curls 3x6
Incline DB Curls 3x6

Day 3 Legs
BB Squats 3x6
Leg Ext. Nautilus 2x6
Leg curls Nautilus 2x6
Stiff Leg Deadlift 2x6
Standing Calf Raise Smith Mach. 3x6
Seated Calf Raise 3x6

Day 4 Shoulders/Triceps
Seated BB Military Press 3x6
Lateral Raise Nautilus 2x6
EZ Bar Upright Row 3x6
Bent-over Cable Raise 2x6
Reverse Cable Crossover2x6
Lying EZ Bar Triceps Ext. 3x6
Cable Pressdown w/short Bar 3x6
Close Grip BB Bench Press
Reply With Quote
  #2  
Old 04-18-2008, 01:16 AM
cavman's Avatar
cavman cavman is offline
Rank: Member
 
Join Date: Apr 2008
Posts: 69
Default

I would appreciate any critique of this routine.
Reply With Quote
  #3  
Old 04-18-2008, 01:18 AM
cavman's Avatar
cavman cavman is offline
Rank: Member
 
Join Date: Apr 2008
Posts: 69
Default

I try to squeeze ABS and Cardio in somewhere. I Hate Those!!!
Reply With Quote
  #4  
Old 04-18-2008, 05:21 AM
MONSTAFACE's Avatar
MONSTAFACE MONSTAFACE is offline
Rank: Lightweight
 
Join Date: Aug 2007
Location: philly
Posts: 1,405
Send a message via AIM to MONSTAFACE Send a message via Yahoo to MONSTAFACE
Default

in not the best on critiqueing routines but my little 2 cents is try to do abs before your workout. once i stopped doing them for a while i would always say that i would do it when im done and wound up never doing it. try doing it before everything and it sort of becomes your routine and that way you never miss it because it is always the first thing you do
__________________
OH SHIT!!!! ITS THE COPS!!!!

You clearly don't know shit about fuck - KANE

You're not some sort of mystical creature that is immune to a training effect- KANE

I wish there was an entity that represented the term "injury" if it was, i would find it and beat the living shit out of it!!!!!

yes......i just type and press enter, i dont proofread i did enough of that in college. you know what i meant when i typed it anyway
Reply With Quote
  #5  
Old 04-18-2008, 06:26 AM
cavman's Avatar
cavman cavman is offline
Rank: Member
 
Join Date: Apr 2008
Posts: 69
Default

Thanks for the tip. Is twice a week good or every workout?
Reply With Quote
  #6  
Old 04-18-2008, 06:30 AM
MONSTAFACE's Avatar
MONSTAFACE MONSTAFACE is offline
Rank: Lightweight
 
Join Date: Aug 2007
Location: philly
Posts: 1,405
Send a message via AIM to MONSTAFACE Send a message via Yahoo to MONSTAFACE
Default

uuuuummm somebody else would be able to tell you better than me. i honestly do it every workout. but i think it also depends on if you are doing weighted exersices. i think twice shoul dbe good but as soon as someone elses looks at this thread they will tell you
Reply With Quote
  #7  
Old 04-18-2008, 10:25 AM
_Wolf_'s Avatar
_Wolf_ _Wolf_ is offline
Rank: Light Heavyweight
 
Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,793
Send a message via MSN to _Wolf_
Default

what are your goals?

Monstaface: i would disagree. if i was to do heavy squats, deads or over head presses on any day, i would NOt want to do abs before my workout. exhausting them before these key lifts will definitely lead to an injury for me.
__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
Reply With Quote
  #8  
Old 04-18-2008, 10:28 AM
EricT EricT is offline
Rank: Heavyweight
 
Join Date: Jul 2005
Posts: 6,314
Default

Yeah, anything that detracts from your performance on the big lifts is not worth it. I'd rather skip abs altogether. If you think about it it one reason we freqently skip abs after a workout is that we know it's kind of exhausting. But your definitely don't want to fatigue any of your core before a workout.
__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
or
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
Reply With Quote
  #9  
Old 04-18-2008, 10:29 AM
MONSTAFACE's Avatar
MONSTAFACE MONSTAFACE is offline
Rank: Lightweight
 
Join Date: Aug 2007
Location: philly
Posts: 1,405
Send a message via AIM to MONSTAFACE Send a message via Yahoo to MONSTAFACE
Default

word. well i was just referring to what i did on a regular. and i perfectly understand why you wouldnt want to do them before hand. but if i didnt do them before i would have never done it. so i just said what i normally do. at first it was hard for like a week or so, but then i was good. thats why i said im not good at critiqing programs, i just gave up a little of what i do.
Reply With Quote
  #10  
Old 04-18-2008, 10:34 AM
EricT EricT is offline
Rank: Heavyweight
 
Join Date: Jul 2005
Posts: 6,314
Default

I know, Monsta. And honestly it depends on your goals as well and how you work out. I wouldn't be correct to say "never" do abs before. It completely depends on before WHAT. There are not absolutes and everything must be qualified
Reply With Quote
Reply

  Bodybuilding.net - Bodybuilding Forum > >


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes



 



All times are GMT -8. The time now is 04:08 PM.


Powered by vBulletin® Version 3.8.9
Copyright ©2000 - 2016, vBulletin Solutions, Inc.