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2006/03/09, 07:17 PM
Hey my name is Mo, I am new to this forum.
Here is some information about myself. I am 17 years old, a senior in high school. I weigh 155-160lbs it changes, my max bench is 240, max DL is 405, max squat is 380?-not sure haven't max tested that since fall.
I am starting a new workout, I want to gain strength and I have come up with a workout, please comment on anything you would like, I want all the help I can get.
Heavy Lifting Days- Thursday, Sunday, Monday
Light Days- Friday, Tuesday
Off Days- Wednesday, Saturday
Heavy Days
Day 1- Squats/Lower
Day 2- Bench/Upper
Day 3- DL/ Upper+Lower Assited
I started my workout today, on Day 3. Why?-Because DL are my new favorite lift.
So this is how Day 3 goes (Thursday):
DL 4x4
wmup 135x10
wmup 225x6
275x4x4
Dbell Rows 4x8
60x4x8
Shrugs
90x12x1
140x10x3
90x15x1
Pulldowns 4x8
110x8 Behind Neck
110x8 Behind Neck
110x8 Front
110x8 Front
Seated Curls 3x8 (Don't care too much about curls because I want to focus on strength right now)
Back Extensions 3x30 (Own Weight)
Medium Abs
Light Day 1 (Friday):
15 Treadmill- High Intensity Interval Training
15 Elliptical- Medium to Low Pace
This is because I want to lose my body fat, I want to be just a little bit more defined and I still have some soft spots on my belly I want to get rid of.
SATURDAY OFF
Day 1 (Sunday):
Not Sure on the weight, havent squatted in a while, will post after my workout on Sunday.
Squats 5x5
Dbell Lunges 3x10
Leg Curls 3x8
Leg Extensions 3x8
Calf Raises 4x12
Day 2 (Monday):
Bench Press
after wmup:
185x5x2
210x3x3
220x2x1
175 for 2 sets to failure each set.
Pullups 6x6
Military Press 4x6
not sure on weight of these will post after Monday's lift
Dips 3x8
+50lbsx8
+40lbsx8
+25lbsx8
Last set to failure
Flys 3x10
25x10
30x10x2
Side Delt Raises 3x12
Front Delt Raises
Throat Crushers 3x12
Tricep Pulldowns 3x10
Preacher Curls 3x8
Hammer Curls 4x8
Heavy Abs
Light Day 2 (Tuesday):
Sprints on track
Elliptical- 10 min
WED OFF
Thurday Day 3 Again
I plan on keeping this workout for about eight weeks.
I have set some goals for June 23, the day before I graduate.
I want to weigh 145 to 150, bench 265, squat 400, and deadlift a clean 450.
Please help me on my journey. Thanks. And dont forget to comment on my workout, make it better!
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2006/03/10, 11:52 PM
Your deadlifting 4+ but only rowing 60*4? And shruging 140?
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/03/11, 04:02 AM
I would do military presses first in an upper body workout....
Also instead of pulldowns it's better to do pull ups with additional weight strapped to you...
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2006/03/11, 01:50 PM
Yeah I went through all 4 sets of rows with a breeze...and my back isnt that sore either....should I do rows first of pullups first...and do you think I should add a seperate day in just for shoulders?
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2006/03/11, 08:07 PM
If u can add a separate day I would do it with vertical pressing/pulling...ie military presses, etc with pull ups/chin ups....
and have standard horizontal pressing/pulling....bench, etc....with rows....
You're rowing way too light.....try bent over rows with a barbell....t-rows are good.....i'd skip DBs if you're looking for pure strength gains....maybe do it at the end of some workouts or for a change.....
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2006/03/11, 08:27 PM
I don't think your gonna be able to go heavy heavy 3 days a week.....IF you go heavy 3 days a week, only train those 3 days. You need alot of rest to gain strength and keep it. I think traing 5 days a week is a lil too much IMO
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/03/12, 12:10 AM
I think as a beginner/intermediate he might be able to do for a short while...but what I would suggest is training upper body with higher frequency than lower body for ME....and perhaps extend 1 cycle beyond 7 days....to 10 or 12...etc....people randomly work on a 7 day cycle....but it's hard...
for example you only need to train ME for deadlift once every 2-3 weeks.....so in between I would use other exercises or do DE.....
I would also incorporate some recovery things....like cold packs after workouts and hot packs on sore areas 1-2 days after....drink lots of water....try to stretch post workouts when ever you can....eat well postworkouts and throughout the day,,,get min of 8 hours of sleep per night....no booze....etc
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2006/03/12, 11:29 AM
IF he has those maxes... i doubt he just started....
4 days tops a week.IMO
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/03/12, 03:41 PM
Yea so far he has 3 hard days and 2light days...
I think he can probably handle 2 ME days and 1-2 DE or light days...
something like this:
Vertical Pressing Day+Assistance ME
Squat ME+Deadlift DE+assistance
Light Assistance/Prehab/Unilateral day
Horintal Pressing+Assistance ME
once every 3 weeks I would switch squat ME with deadlift ME and do squat DE instead of deadlifts DE
Some weeks after ME Squats, I would do a heavy lower back movement like goodmornings or hyperextensions....instead of DE deadlifts....
you may have a point Andrew...but to me anything under a year is beginning....2 years intermediate....i might be way off in this belief..he may have been training longer than this.....plus while he's 17 his recovery is quite high...
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2006/03/13, 07:14 PM
when i meant 60 for the rows i meant 60 per hand..if that changes anything
And I started lifting beggining of 10th grade so i have had a good 2 years, and i have improved my body and strength alot I dont really think of myself as a begginer, I am not an expert but I am past intermediate. Menace I thought about adding extra days to make it a 8 day cycle and this is what i came up with...its weird cause I am so used to thinking of my workouts as 5 or 7 day rotations.
1) Bench, dbell rows, cable rows, flys, dips, cable crossovers, and biceps
2) Squats, lunges, leg curls, leg ext, calves, heavy abs
3) Off/ Cardio
4) Military Press, dbell press, side shoulder raises, front shoulder raises, pull ups (somethinig ab vertical push pull you said menace), throat crushers, rope pulldowns, and push downs
5)Off/Cardio
6) Dl, upright rows, tbar rows, shrugs, barbell rows, pulldowns, biceps, heavy abs, hyper extensions
7)Off and strech alot
8)Off and strech alot/Cardio, prepare for day 1 again
What do you thikn about that, I hope to reach my goals by June. If this does not work I like the the 2 ME and 1-2 DE routine you made up menace, seems alot more simple and looks tough :)
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2006/03/14, 04:11 AM
No need for so many exercises training the same areas...pick a big compound exercise and do 3-8 sets ....then rotate every however many workouts with another...
Pick a Bench Variation
Pick a Row Variation
Pick a Military/Push-Press Variation
Pick a Chinup/Pull Up Variation
Pick a Squat Variation(do a few sets where you rise up on your toes ....)
Pick a Goodmorning/Hyperextension/Deadlift Variation(every 3 weeks do a standard heavy deadlift)
doing direct bicep, tricep, calf etc work is mostly a waste if you want pure strength gains...you'll still get great workouts for those areas....you want extra bicep stimulation...do the upper 1/3 of a chin up/pull up....close grip bench press/rack lockouts for triceps.....etc...
exercises like leg extensions/curls are mostly a waste of time...ditto crossovers...and i'd avoid upright rows as they can cause an injury(so be careful)
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2006/03/14, 08:42 AM
Excellent post menace.
I agree with everything he said.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/03/14, 04:37 PM
Thanks Menace, I guess it is better to keep it more simple but intense too. Will putting more effort into squat increase my DL vs just normal deadlift training. So if leg extensions and leg curls are a waste should I do anything in substitute of them, or just squat with more cool down sets?
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2006/03/14, 05:57 PM
Training squat will carryover into the deadlift. However you're still doing the deadlift, just not as often as the squat. It's an exercise where it's better to train with low 1-3 reps and high load or volume...and perform it every 3 weeks or so....you;ll be doing other lower back work which will train the deadlift...doing variations of the deadlift at sticking points, goodmornings, hyperextensions, and other exercises if you choose....you can also do dynamic effort day to train speed aspect of the deadlift.....
I wouldn't substitute anything for leg extensions/curls....I would just focus on squats and deadlifts and other big exercises....you can switch up doing different variations of these exercises....as well as using exercises like Step Ups, Lunges, Walk Outs, and so on to increase the intensity of any workout...
You can train either with x sets and x reps or switch up one or switch up set and rep scheme to your preference....or you can do 3-4 sets with 1-5 reps and then do some more sets with higher reps...15-20 reps...
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