View Full Version : Kiff's new workout routine as suggested by wbb

11-10-2008, 01:21 PM
Day one of the new protein with creatine in so i thought i should rework my workout plans, make new goals and really give everything including diet 100%

Here to start is my new workout thanks to a few guys on here i have pulled a couple together and aimed it to work at my personal weaknesses :)

Squat 5x5
Weighted Lunges 4x8
Bench Press 5x5
Leg Extensions 3x8
BO Row 5x5
Bicep Curls 3x8

DL 5x3
OH press 5x5
Pullups 5x5 narrow
Pullups 5x5wide
Leg Curls 3x8
10mins core workout

Hang Cleans 5x5
Squats 5x5
Reverse Fly's 3x8
Tricep Extensions 3x8

There it is the best i can work out for me working on power for rugby and overall size/str.
Please any advice still very much welcome will post day ones workout in another post in about 5mins :)
Thank you to everyone so far

Overall my goals are this by the end of feb
Bench 90kg1rm
DL 80kg
Squat 110kg
Recon that is doable?

11-10-2008, 01:31 PM
So here was my workout today

Squat 5x5 (70kg) (154pounds)
Bench Press 5x5 (60kg)(132pounds)
Weighted Lunges 24each leg (24kg in each hand) (52pounds)
BicepDBC (16kg)(35pounds)
Leg Extensions 5x5 (100kg)(220pounds)

And that was it was far less exercises than i have done in previous weeks but i felt it non the less and my legs and chest feel a bit painfull now.

Just incase i didnt say in last post not sure
Body weight 60kg 132pounds
Height just a shade under 6"

Felt really good today eat a lot aswell
2bananas an apple 2boiled eggs
100g of peanuts
1xProtein Shake
1Meat feast pizza :D
1xtuna sandwich
3pints of milk :)
And dinner yet to come then gonna have some more chicken before bed.
All look okay to u guys?

11-10-2008, 03:39 PM
Squat 5x5
Weighted Lunges 4x8
Bench Press 5x5
Leg Extensions 3x8
BO Row 5x5
Bicep Curls 3x8

DL 5x3
OH press 5x5
Pullups 5x5 narrow
Pullups 5x5wide Choose 1.. Id go with the wider than narrow
Leg Curls 3x8ditch this
10mins core workout Decline Weighted Situps instead

Hang Cleans 5x5
Squats 5x5
Reverse Fly's 3x8
Tricep Extensions 3x8
Core10minsyou dont need any of this

That is what I would do... you can leave in the curls but I think you are doing yourself a disadvantage by having all that extra crap. I know you are used to higher volume but you have to let that go for now. Focus on intensity and quality.

11-10-2008, 03:44 PM
Ok thanks for the input mate, can i ask the reason why ditching it can it do me any harm? and the reason behind was i felt the arms left out a little i think i might be being stupid tho highly possible, cheers mate :) will take it into account

11-10-2008, 03:51 PM
You will get HUGE arms if you just stick to the conpound movements. There are many studies that show that direct arm movements do not yeild any better results than a full compound routine. Give it some time and if you dont like it then change it.

11-10-2008, 04:24 PM
Thanks mate i will look into that :) i trust it just so i know for future.
Will post updates each workout and keep track of progress im gonna give it at least 3-4weeks before i change if i feel i need to and atm i dont think i will that soon bits are hurting already :)
Cheers mate

11-12-2008, 09:04 AM
Today was possibly the worst workout i have ever done and i felt **** after as well but i guess we all have those days?

Here it was

OH Press 4x5 40kg 88pounds
OH Press 2x5 35kg 77pounds

DL 3x5 70kg 154pounds

Wide Arm Pullups 5x5

Weighted situps 5x5

that was all i got done in an hour as in the lasat DL i did my back felt a bit odd and it got worse and is a bit swore now so thought i would leave it.
For this workout does anyone have any idea what i could add to it because i still felt i had more to give today even tho i finished the workout on weights that really became a struggle on the last rep with good form :)

Oh and i just hit my new PR bench press of 70kg 154pounds :D so very happy with that just felt i had not done much to be able to cut down to a 3day split.

11-13-2008, 08:47 AM
So this was one of my off days and i had a bit of free time and went to the gym with a mate who wanted to learn to bench so i went to spot for him.
I tried a bit of bench as i felt good hadnt done any chest yesterday and wont be doing it tomorro and managed to get a
new 1rm of 75kg!!!165pounds
however when i got off the bench and stood up i got only what i could describe as a cramping feeling in my left pec and it was agony for a while and it has calmed a bit now but is still a bit swore has this happened to anyone else before? it is a wierd mix between cramp and a pulled muscle wierd eh :(
But a new PR is still a new PR :D

11-14-2008, 11:18 AM
Felt great today once i got to the gym made up for a bad workout on wednesday.

Hang cleans 6x5 40kg (88pounds)
Squats 20xbar
Squats 5x70kg (154pounds)
Squats 4x5 80kg (176pounds)
SLDL 5x5 50kg (110pounds)
Dips 5x5
Abs workout 10mins

Felt really tierd after and feeling it now so happy with that one :)
Any comments ? thanks.

11-15-2008, 02:12 PM
Good session bro.. keep er up!! We all have a bad day from time to tiime, dont worry about. Just pick up and hit it hard next time.

Besides that is the split treating you well?

11-16-2008, 08:44 AM
Yeah bud the split is working great for me atm :) only problem is with it all is that im still living at home and my mum has commented on my constant eating haha oh well time for some more bacon.
Thanks tho mate u have been a great help may the PB's role in for the both of us will keep the journal updated :)

11-17-2008, 12:02 PM
Not so bad today exept i had no protein shakes left untill i get paid tomoz but oh well one day wont hurt too much i hope just upped my eating a bit to compensate :)

Well day one week two.
Was so busy so had to wait ages to use the bench cause some nobs decided it was fun to use the bar for their bicep curls for about an hour :(

Exact order,

Pullups 3x6 Wide grips
BicepDBC 3x8 16kg (35pounds) -dont normally but as stated was waiting while cock finished with bar-
BO Row 3x8 each arm 24kg (52pounds)
5x5 70kg (154pounds)
Bench Press5x60kg (132pounds)
5x70kg (154pounds)
weighted lunges3x824kg each hand (52pounds)
Odd order for bench i know but i felt i could manage 70 after the first one so i just did, next time i will start on 70 i think :) never knew i had it in me glad i pushed it tho!

That was it :) felt ill all weekend so was glad to actually get something done :-) any comments?

11-20-2008, 09:14 AM
Late post i know but here is what i did on wednesday :D

OH press 5x5 40kg (88pounds)
Dead Lifts 3x5 50kg (110pounds)
Dead Lifts 3x5 70kg (154pounds)
Pullups wide arm 5x6
Weighted situps and core workout 10mins

Felt tierd after and a few aches on thursday morning but was an ok workout :)

11-20-2008, 09:19 AM
I had to move my friday workout a day earlier as i wont be able to get to the gym tomorro.

Bench Press 2x5 70kg (154pounds)
Dips 5x5
Squats 1x8 50kg (110pounds) warmup, right down to virtually seated.
Squats 1x5 70kg (154pounds)
Squats 1x5 90kg (198 pounds)
Squats 1x5 110kg (242pounds) the depth was not great almost got to 90degress but felt ok as a weight just wanted to try it really :P
BCcurl 3x8 16kg (35pounds)

Crap workout really gym was very busy and couldnt get any hang cleans in without waiting the best part of an hour but oh well :(

11-20-2008, 09:30 AM
hey man

i think i have similar stats as u.. just that im fatter

im 5 11, plus minus 160lbs..

lift wise pretty much the same weight i guess..

will keep an eye on your journal.. lemme know how u get on with training ok? be good to improve together eh?

btw, whereabout in england are u?

11-20-2008, 09:34 AM
Hey mate, same kinda stats? how long u been lifting then? i have only been at it since september really so hoping to get a bit better haha :)

Im in the south about 40miles south of London you from uk mate?

11-20-2008, 10:07 AM
hey fella, i have been lifitng for a few years.. but nothing serious.. weight has been around 70kg and was never big or anything.. started to take it more seriously probably a month ago and just wanna get big..

am up north in rainy manchester here..

keep us posted on your progress.. perhaps some progress pics? will keep an eye on your journal fella..

11-20-2008, 10:23 AM
yeah mate will keep u posted and watch your journal? guessing u have one, im gonna dig out some pics soon mate only got some old ones of me on holiday but will take some proper ones of me now take it easy in the rain mate :)

11-20-2008, 10:34 AM
yeah fella, have a journal here


pics are a bit horrible as i have put on fat instead of muscle.. trying to undo that and work on muscle gain instead of fat gain..

11-21-2008, 07:24 AM
Nice mate will check it out.

11-24-2008, 12:39 PM
PLayed two games of rugby at the weekend and i think i have broken my thumb waiting on the xray results so gonna be a while of training im gutted, recon that 2-3weeks will ruin me that much?

12-01-2008, 03:17 PM
Week 3 day one

Took a week off, thumb was not broken so went back to the gym today and it felt great :)

Bench Press 1x5-60kg (132pounds)
3x5-65kg (143pounds)
1x5-60kg (132pounds)

Squats 1x20-20kg (44pounds)
2x5-70kg (154pounds
2x5-90kg (198pounds)

Pullups3x5 Wide arms

Weighted Lunges 3x8 each leg 22kg in each hand (48pounds)

Seated row 3x8 48kg (105pounds)
Ab workout

Was great to be back :)

12-01-2008, 03:21 PM
Lookin great man. Good job.

Scary thumb buisness... injury blows

12-01-2008, 03:57 PM
Yeah man thanks for the reply, thumb is still a bit off but meh :)

12-03-2008, 01:44 AM
I know it is a weightlifting routine but this is merly for my record :)

Triathlon-2km row setting 10
5km ride
2km run

12-04-2008, 09:05 AM
Wednesday i did as follows

Hang cleans 5x5 40kg
Deadlifts 5x8 50kg-Form felt wrong so i didnt up the weight was having a really bad pull day :(
Weighted situps 3x10 -25kg
OHpress 5x6 18kg each hand

12-05-2008, 10:52 AM

Bench press 10x50kg
5x5 60kg

Squats 1x8 50kg
5x5 80kg

Core workout

Pullups wide arm 3x5

Just a little one to keep me going over didnt have much energy really although the core was a killer :)

12-11-2008, 11:24 AM
72.5kg on bench press puts me 7th in my college for body weight/lift ratio with 118%of my body weight lifted :) i recon i could get 75 but will try that another day!


Dead lifts 5x5-60kg
Pullups 3x5 wide arm
seated row 3x8
Core workout in evening :)
i am having great results on this workout thanks :)