Iron Man
07-02-2008, 10:37 PM
I have been lifting for about 2 years on and off. The off part mostly due to rowing season, which I won't be doing anymore. When I started i was 5'7.5" and a skinny 110 lbs. I am now 5'9" and 150 lbs. I made my own fullbody routine with two different workouts, which is as follows:
Workout A:
Abs
Squat
Bent Over Rows or T-Bar Rows
pullups
Benchpress
Close Grip Benchpress(partials) or weighted dips
lateral raises
Notes: I have no set movement for abs. I just do whatever I feel like. I do back very hard on this day, so there is no direct bicep work.
Workout B:
Abs
Deadlift
Seated Cable rows
Benchpress
Seated incline DB Curls
BB Overhead Press (partials)
1 arm static holds
Notes: Again, no set ab movement. Because of how tired the deadlift works my lower back, I don't do bent over rows or t-bar rows. I alternate the seated cable rows with wide gripped pulldowns, or do 2 sets of one and one set of the other. I do partials on overhead press because if I use full ROM it hurts my shoulders. I do the 1 arm static holds with a piece of equipment that my dad made. The plates are held up by something shaped like an upside down T with a chain through a hole in the end and through a PVC pipe just big enough around that my thumb and fingers don't meet.
I have seen good progress with this routine. As of my last workout I benchpressed 170x1 and squatted 225x15. I haven't done max effort on deadlifts yet.
I want to bulk up to 170 for now. Once I reach that, I'll set new goals. I'll posts pictures of myself later tonight or tomorrow.
Workout A:
Abs
Squat
Bent Over Rows or T-Bar Rows
pullups
Benchpress
Close Grip Benchpress(partials) or weighted dips
lateral raises
Notes: I have no set movement for abs. I just do whatever I feel like. I do back very hard on this day, so there is no direct bicep work.
Workout B:
Abs
Deadlift
Seated Cable rows
Benchpress
Seated incline DB Curls
BB Overhead Press (partials)
1 arm static holds
Notes: Again, no set ab movement. Because of how tired the deadlift works my lower back, I don't do bent over rows or t-bar rows. I alternate the seated cable rows with wide gripped pulldowns, or do 2 sets of one and one set of the other. I do partials on overhead press because if I use full ROM it hurts my shoulders. I do the 1 arm static holds with a piece of equipment that my dad made. The plates are held up by something shaped like an upside down T with a chain through a hole in the end and through a PVC pipe just big enough around that my thumb and fingers don't meet.
I have seen good progress with this routine. As of my last workout I benchpressed 170x1 and squatted 225x15. I haven't done max effort on deadlifts yet.
I want to bulk up to 170 for now. Once I reach that, I'll set new goals. I'll posts pictures of myself later tonight or tomorrow.