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2004/12/01, 02:52 PM
Hello everyone. I have a question regarding my current workout. Just to give a little back round information, I played a year of HS basketball and worked out 4 months straight (at most and didn’t take it seriously AT ALL; didn’t notice any real results). I’ve always wanted to work out because I am so tired of wearing long sleeves all the time to hide my arms and you can only hide so much living in San Diego! Anyways, after 3 weeks of doing push-ups, I finally saw my chest to develop so I decided… I might as well start working out now! I’ve been jumping around different sources for information regarding working out (pc, people, magazines) and was still unsure about a solid routine so I decided to work out some muscle groups for now. For the past month, this is what I have been doing:
Tuesday, Thursday, and Saturday for one month
3 x 20 push ups (for some reason, I can’t increase my push-ups; I seem to feel like all of a sudden after 10 in set 3, they get dramatically harder for some reason)
1 x 8, 2 x 7 bench press 60 lbs. (I just recently went up to 60 from 50 and feel like I can handle more, but don’t have a spotter and don’t want to kill myself).
3 x 11 dumbell flyes 20lbs. (I am not 100% sure if I am doing them right because I don’t really feel a “burn” in my chest and more in my arms, but have recently noticed more cut in the middle of my chest after doing them)
1 x 10, 2 x 8 armpit rows 50lbs. (the one where you have a close grip on a barbell and pull it all the way to your armpits and then back down)
3 x 11 dumbell presses 20 lbs.
2 x 10, 1 x 4 standing barbell curls 20lbs. (I try very hard to keep strict form, but occasionally, see my elbow unlock from my side) ARE MY BICEPS SUPPOSED TO FEEL LIKE THEY’RE ON FIRE? I absolutely hate working biceps, but am trying to use this hatred towards motivation.
3 x 10 concentration curl 10 lbs. (I have recently discovered that the reason my left forearm hurts so much afterwards is my wrist isn’t locked; my left arm can’t do as many as my right legitimately, I kind of have to cheat to finish)
TRICEP KICKBACKS: I hate doing these and have decided to discontinue them my next workout because I am having a tough time keeping good form after decreasing the weight from 10 to 7.5lbs. Is there another exercise I can do that is good for the tri’s? Skull crushers possibly?
I used to do: 2 x 10, 1 x 6 7.5 lbs.
1 x 10, 1 x 6, 1 x 4 dumbell tricep extensions 32lbs. (using a dumbbell and resting my fingers around the weight; pushing it up and dropping it)
2 x 13, 1 x 15 wrist curls 12.5lbs. (My left forearm can’t do as many cleanly and somewhat looks funny after a while ie; doesn’t look right…)
3 x 30 sit-ups
& raised push-ups to failure!
>> I have just recently finished this past workout for the month and have noticed a few results (I am pleased with anything; I am 5’8” 160 lbs.; was recently 180, but lost 20lbs. by reducing food intake and exercising. I lost a lot of fat, but muscle as well. I actually went down to as low as 153 two months ago!)
>> I have been taking optimum whey protein for the past 2-3 weeks; with water after a workout and with milk during other times.
>> I try to eat as much as I can, but have a tough time because I work full-time and have school full-time.
>> I know I am provided a great work out plan by FreeTrainers, but didn’t’ want to change mine until I was sure I really wanted to work out. I am 100% sure I want to do it and plan to join a gym next year (around Feb.), but wanted to have my muscles somewhat ready for the gym.
MY GOAL: To have a respectable body and to look good in tight shirts; I want to have nice-sized arms with nice traps and chest showing)
Finally, my questions:
1) Since I plan to join a gym within 2 months, should I just continue this type of workout?
>> If so, please help me refine it so it can be more effective… I really want to work on my traps and bi’s, but am limited to dumbbells and barbell exercises for now)
>> If not, what should I do?
2) What’s the reason I can’t increase my warm-up push-ups? I have been able to increase my bench by a rep or two,
But can’t go anywhere with the push-ups. Should I even include those in my routine, or just cut them out and
concentrate more on the bench?
3) I take whey protein 2-3 times daily. About 1.5 scoops each with either water or milk. Is this okay because I have a
tough time eating 160g of protein a day.
4) Am I overtraining my muscles? I feel sometimes tired in the arms before a workout, but just truck on through it; I
want to make sure I continue with working out and don’t want to quit.
5) I try to eat more and play basketball 1-2 a week for about 2 hours each outing. Is this a problem for my goal; wanting to put on 15 lbs. of muscle?
6) Is rest really that important? I average about 5-6 hours of sleep a day.
7) Please tell me what I should do. Once again… I have done this workout for about a month and need to know what
to do. I am scheduled to work out tomorrow.
Sorry for such a long message. I love this site… Thanks guys…
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2005/01/14, 06:38 PM
asimmer, I just noticed your reply... thanks a lot!
I came to the conclusion as well that I need to eat, eat, eat... but I mostly have access to only fast foods (which is bad right)? -not to mention my whey protien!
Should I go to Costco and buy a big "tub" of frozen chicken breasts (17 g of protein ea.)
What do you suggest I do? I'm 5'8", 162 lbs., and a medium to fast metabolism (I play competetive basketball 1-2 times per week).
Thanks once again!
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