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2006/01/04, 12:28 PM
Hi everyone,
This is the first workout I have really ever designed myself. Just wanted to get some feedback, critiques, let me know if there is room for improvement. I just put mondays workout fully, to show the idea.
Also, I have about 1 month of lifting under my belt after a year off, so that would be a factor also I am sure. =) IE-I have been doing fairly light workouts for the past month, to get muscles accustomed again. Also, I will be using Creatine, Glutamine, Hmb, BSN Nitrix and Animal Pak multi vitamin. 5-6 meals a day and 1 gallon of water. Hopefully I can get 1 gram of protein in per lb. I currently weight around 175 @ 5'-10, about 18-19% bf.
4 day split workout scheduled to start January 9th, 2006:
MONDAY: Chest, Tris
Flat DB Press
- 4 sets x 6-12 reps
Incline DB Flyes
- 2 sets x 12 (to failure)
Incline BB Press
- 2 sets x 6-12
Bar Dips (chest)
- 2 sets (to failure)
Bench Dips
- 4 sets x 15-30
Lying Tri Extensions
- 2 x 12 (to failure)
Tricep Kickbacks
- 2 x 12 (to failure)
Crunchs, front and side
- 3 x bdy (front)
- 3 x bdy (each side)
TUES: 6:00 am Spin Class
45 minutes
WED: Legs, Core Area, Stretching
THUR: 6:00 am Spin Class
45 minutes
FRI: Back, Biceps, Stretching
SAT: Delts, Traps, Core Area, Stretching
SUN: Rest & 1 Meal Cheat Day
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2006/01/04, 12:30 PM
Oh yes, goal is to reach 8% bodyfat.
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2006/01/05, 10:25 AM
workout cont...
WED: Legs, Core Area, Stretching
Full Squat
- 4 sets x 8-15 reps
Leg extensions
- 2 sets x 12 (to failure)
Leg Curls (hams)
- 2 sets x 8-12 reps
- 2 sets x 12 (to failure)
Standing Calf Raises
-2 sets x 8-12 reps
Seated Calf Raises
-2 sets x 12 (to failure)
Crunchs, front and side
- 3 x bdy (front)
- 3 x bdy (each side)
THUR: 6:00 am Spin Class
45 minutes
FRI: Back, Biceps, Stretching
Lat Pulls
-4 sets x 8-12 reps
Pull Ups
-2 sets (to failure)
Seated Cable Rows
-2 sets x 8-12 reps
Alt DB curls
- 4 sets x 8-12
Preacher Curls
- 2 x 12 (to failure)
SAT: Delts, Traps, Core Area, Stretching
Seated Military Press
-4 sets x 8-12 reps
Side DB Raises
-2 sets x 12 (to failure)
Front DB Raises
-2 sets x 8-12
Bent over DB raises
-2 sets x 8-12
Shoulder Shrugs
-2 sets x 8-12
SUN: Rest & 1 Meal Cheat Day
The Goals
1. 8% Body Fat
2. Plan workouts 1 week in advance
3. Follow all workouts with full intensity...break in period is over. =)
4. Increase Flexibility along with strength and fat loss. (by including stretching as integral part of the workouts).
5. More attention to core strength this time around. IE-lots of crunchs, hyperextensions etc.
6. Follow Workouts and Nutrition Plan
Notes:
- each exercise starts with a warmup set of 15 reps, very light weight
- increasing weight with each set, doing each rep correctly and slowly
- this is a completely new workout for me so it may take a couple weeks to tweak just right.
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2006/01/05, 02:23 PM
If your building core strength, why would you do "lots of crunches"? Would you do a hundred reps for curls? Then why would you train your abdominals that way?
I disagree with the practice of planning workouts a full week in advance. There is no way to know how your body is going to feel. Some days your gung-ho, ready to go, and you can blast through double the scheduled volume. Others, you may not be feeling it, so you cut out a few movements, and go home early to rest. I'm telling you this because you sound like you have worked out before, so this is something you should have learned. It's called listening to your body. The technical term is cyberkinetic periodization.
Glad your designing your own workout. I don't like writing programs for people I don't know, and I feel its always better to make your own, tailored to your needs and goals, then to steel someone elses.
Although I'm not a fan of the split (thats another topic entirely), your not missing to much, and it seems well balanced.
Since you are doing legs only once a week, I would say do deadlifts on back day.
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2006/01/05, 10:10 PM
Hi wrestler,
Thanks for the feedback, that makes tons of sense (the planning thing). I know what you mean by doing how the body feels that day. Although I like to have a base plan to go from so I don't just wander into the gym everyday and look around trying to decide what to do. I have been there before, and it's not a very efficient use of time.
I was planning on doing deadlifts but I guess...well, I am kind of scared to do them. A few years back, I injured my back because i did them with improper form. I guess I will just have to start out real light and work on my form first eh?
Thanks again for your input! :)
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2006/01/05, 10:15 PM
Oh yes, I forgot to address the crunchs.
3 sets of crunchs twice a week is too much? Core area is one area I need all the advice I can get so fire away! =)
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2006/01/05, 10:30 PM
So then plan your exercises. But not your sets.
Crunches.
3 sets of 50 @ 0lbs = no.
3 sets of 8 @ 25lbs = yes.
Your abdominal are a phasic muscle group, primarily comprised of fast twitch fibers. This means that they will respond best to lower volume, but higher intensity. This means adding resistance.
Also, the abdominal are worked through a 15 degree angle of spinal flexion.
I do abdominal once a week, if that, and I can outdo everyone I know on abdominal exercises. Why? Because the squat, deadlift, OH squat, and other compound lifts are the best abdominal exercises you can do.
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
============
Quoting from 7707mutt:
The squat cage is holy ground.
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2006/01/06, 09:44 PM
Thanks again Wrestler for your input and also for reminding me of the importance of compound exercises. After all, that is where the beef is added. I probably won't be doing much, if any isolation exercises for a few months at least.
So you wrestled heh? Cool. My nephew is currently ranked 1st in the state in his weight class (189). It will be fun watching him this year. =)
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2006/01/07, 03:41 PM
What state? I took 3rd in NYS after a 3 month lay off (I personally sought out one of the best conditioning coaches in the world, and he got me in peak condition in under a month) my last year wrestling. IF your anywhere near the north east, I lost to Troy Nickerson.
It was an honor to say I lasted 4 minutes against him, something few in the nation accomplish. But then, he might have been toying with me.
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
============
Quoting from 7707mutt:
The squat cage is holy ground.
============
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2006/01/09, 11:26 AM
His name is Wes Cooper and wrestles for Minico High School, in Idaho.
I used to toss him around. haa haa. That wouldn't happen now. He'a a beast. =)
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