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ct67_72
12-03-2008, 08:13 AM
monday
bench (max 205) 6@135 6@155 6@135
incline bench (max 135) 6x2@ 105
pressdowns 8-6-4 ME
hypers 5x2
rows 1@150 1@165 1@155
shrugs 2x8
dips 3x10
wednesday
squats 2x8 (recovering from fractured tibia and pcl inj.)
lying leg curls 6-5-4
calf raises 2x10
leg extensions 10-8-4
friday
deads 6-5-5-3
shoulder press 8-6-4
lat raises (front and side) 8-8-6
pulldowns 8-6-4
ez curl 8-8-6
hammer 8-8-6

let me konw what you think. or critique. thanks

ct67_72
12-03-2008, 08:17 AM
oh and part of the reason my routine is as such is because I dont seem to have much muscle stamina. on my incline bench 135 is easy but my the 1-2 rep of the second set I can barely push it, but the first 5 reps of the first set go fast. so I drop weight thinking it will help muscle stamina.

ct67_72
12-04-2008, 06:52 PM
no one?

kevdog
12-04-2008, 07:00 PM
why not do madcows intermediate 5x5 or something along those lines

ELmx479
12-04-2008, 07:03 PM
Ya, I would just search around and pick a program you like. It's better to follow a good program than just throw a bunch of stuff together. I just have to ask this too.. Why in the hell would you do 4-6 reps on a lying leg curl??

Pete22
12-04-2008, 07:15 PM
What are your goals? Not to be an ass but it just looks like a bunch of exercises thrown together. Just focus on the compounds and don't worry so much about accessory movements now. On Monday you have 7 different exercises and on Friday you have 2 different kinds of curls, this is not what you need at this point of your development. I'd suggest searching around on here or googling for Rippetoe's 5x5 program. Lift heavy weights, eat, and repeat.

ct67_72
12-05-2008, 12:25 PM
this was actually a routine from another site. it was mainly stuff I liked to do so I tried it out. so its pretty funny about throwing it together, I guess Ill go for something else. my goals are basically to add as much mass as possible. Im already overweight so being lean isnt an issue. I just eat and lift lol. but my gym isnt really a gym, lack of real equipment, so I try to find what suits what I have to work with. which is plenty of benches and a power rack.

Pete22
12-05-2008, 12:57 PM
...but my gym isnt really a gym, lack of real equipment, so I try to find what suits what I have to work with. which is plenty of benches and a power rack.

A power rack, a bench, and weights is all the real equipment you need right now (and a bar of course).

HP666
12-05-2008, 01:02 PM
my goals are basically to add as much mass as possible.

Bench Press, Squat, Military Press, Deadlift.

Stick with the basics, build a foundation first. Then, what are your goals, powerlifting, bodybuiding, just general fitness?

ct67_72
12-05-2008, 01:39 PM
my goals are strictly powerlifting. I started out with bench, dead, squats, military presses, (behind and in front of head) and skull crushers at home and figured Id try something different in the gym to change it up. I think monday im going to start the 30 lbs in 30days and see if I can break 225. then Ill change it up. Im just not sure on what to work what day and how many sets/reps I should be doing. I keep reading the 5x5 programs and such and I want to fully understand them before I start to try any.
I did put 70 lbs on my bench in under 2 months my second and third month back working out :strong:

ct67_72
12-05-2008, 01:43 PM
Ya, I would just search around and pick a program you like. It's better to follow a good program than just throw a bunch of stuff together. I just have to ask this too.. Why in the hell would you do 4-6 reps on a lying leg curl??

I do the curls and extensions after I squat, just the final finishing of my legs, so I go as heavy as possible for a few sets until I cant move my legs any more.

TUEFELHUNDEN
12-05-2008, 03:21 PM
You could do SLDL instead to kill the hogs........hams.

Also, you can save the effort and find a really good program created by a proffesional to suit your needs. good luck!

ct67_72
12-05-2008, 05:13 PM
Thanks. I really wish someone was in my area to give me some pointers or help me out, its tough trying to post what works for me when you cant see me or what I can do. I try to find proven routines and tweak them a little for me. I guess Ill learn. also, I do leg curls and extensions because my squat is still light from breaking my knee in march, and those take a lot of stress off of it.