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2006/10/17, 02:26 PM
Ok guys, I know I havent posted alot but i am not a newb. I have been on this site for almost a year and have read many good posts (bbfit, wrestler125,philia2, etc.) Over the last few months i ahve really begun changing my diet and seen some really nice gains. However, iahve a hard time sticking to the mass and lean routines as i mostly work out at home and cant make it to the gym. I find myself changing the routines to much and becoming repetive. I have been getting some magazines lately and have started to devise my own workout plan. I am serious aobut my training and want to really push my self. I have been lifting for about 3 years on and off but have seen good gains everywhere but now want to get real serious. First wa the diet now the training. Im gonna list out my routines and if someone can add me an exercise or crtic it I would appreciate it. Pleae keep in mind though i only have a standard bench with a pull down bar and dumbells that go up to 40 pounds so most routines are performed with barbells. My workout days and new routine are as follows:
MONDAY- Chest and Abs
Flat Bench (barbell)
Bar x 20 x1
85 x 12 x1
135 x 8 x1
170 x 4 x6 ( adding 5 pounds a week)
Incline Bench (Barbell)
115 x 10 x 1
140 x 4 x 4 (adding weight per week)
Decline Bench (Barbell)
135 x 8 x 1
170 x 3 x 3 (adding weight per week)
Followed by the 12 week ab program on this site
* This was taken out of the IronMan current issue and states for a 225 bench max to a 315 bench max in 52 weeks. I have started this program and really like it.
TUESDAY - Legs and Cardio (very weak and get very sore here!)
Squats
Warm-up x 20 x 1
185 x 6 x 10 (adding 5- 10 lbs weight per week)
20 Minutes of cardio
WEDNESDAY - Shoulder and Biceps
Military Press
bar x 20 x 1
85 x 12 x 1
115 x 6 x 6 ( adding 5 lbs a week)
Upright Rows
3 sets with increasing weight and lower reps
Standing barbel curls
4 sets with weights increasing and lower reps
*Should i chagne this to doing 4 sets of 70% max and increase weight or should i saty with what im doing now?
E-Z Bar Preacher Curls
3 sets of increasing weight and lower reps
THURSDAY and FRIDAY
Rest, Cardio, Some Abs
SATURDAY (Go to gym)
Pull Ups, One arm rows, sitting row machine
Close Grip Barbell Press, Skullcrushers, Pull downs
* I know this is alot of info but i jsut dont think im workiing myself hard enough. I dont deadlift yet due to lower back pain but will after my squats and ab training help with that problem. I do alot of mass building exercises but wanted to see if anyone had any suggestions or changes they see fit. Thanks Guys
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2006/10/17, 02:33 PM
looks good to me, if ur seeing great results, keep the routine. You should try machines and workouts you have not tried yet and see if the feel better. Maybe you can increase the weight even more. The last 2-4 reps of your working sets you should be struggling, otherwise increase the weight.
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Veni,Vidi,Vici.= I came, I saw, I conquered.- Ceasar
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2006/10/17, 11:24 PM
First question is where is your back workout? You definitely need to add some pull ups and a rowing exercise of two.
Second - I don't think that you need to do that much barbell workout on chest day. Add some dumbbell movements instead of one of the barbell movements for variation.
Third - You need to do more on leg day. I saw your point about that being a weak spot, but it isn't going to get easier without the work. Instead of starting at 185 drop to 135 x 10, 155 x 8, 175 x 4, 185 x whatever. I would also add a hamstring dominant exercise.
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2006/10/17, 11:26 PM
Ok, sorry I didn't see the back part at the bottom. Ignore that point.
Although you don't do deadlifts yet due to your back problem, you can begin doing hyperextensions wiht just body weight and moving up from there to start building up some strength in your lower back.
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