View Full Version : looking for suggestions

06-01-2007, 09:04 PM
Been lifting good for going on 5 months now, only doing legs for the past 3, (I know shame on me). I've been into lifting on and off since althletics in high school, was off for about a year and a half before starting again recently. I'm now 24 and lift with a goal of staying healthy, young, and being able to kick a little ass when needed. i stand 6'2" @ 185 lbs. Right now i'm not doing any cardio just a split as follows. Note this is last weeks workout chart.

MONDAY: shoulders/tris
seated db shoulder press: 60x9,7,6
front db raise: 26x8,8
side db raise: 26x8,8
standing row: 135x8, 125x8,8
shrug: 225x10,10,10
close grip bp: 165x8,7,6
french press: 80x7, 70x8,7
kickbacks: 20x8,8(each arm)

TUESDAY: back/abs
lat pulldown: 160x10,8,7
row(wide grip): 130x10,10,10
db row: 90x9,8(each arm)
dead lift: 225x10,9,8
standing side crunch: 45x15,15(each side)
situps: 3 sets to failure ~20-30
cable crossover crunch: 35x15,15(each side)


THURSDAY: chest/bi's/forearms
incline bp: 185x5,4, 175x6
db fly: 50x10,8,8
preacher curl: 80x8,8,5
reclined db curl: 30x12,12,12
high cable curl: 20x8,8
reverse barbel curl: 70x8,7,7
rope wraps: 25x 3 sets (dunno what else to call these) piece of rope attached to a bar wrapping it around the bar to raise weight

FRIDAY: legs
squat: 205x8,7,6
leg extensions: 125x12,10,10
leg curl: 100x10,8,6
weighted lunge: 120x 2 lenght of room sets, ~ 50ft.
calf raise: 70x 25,25,25 (need more weight for this right now i'm just using a backpack and this is all the weight the back pack will safely hold)


Ok so that is approx the workout i've been doing for the past 3 months before that it was the same just no legs. Now here is what i have accomplished. Before anyone comments on the legs i know they are lacking and i'm working hard to bring them up to par. I've never really worked my legs hard before this last 3 months and believe it or not(it is hard to believe i know) they have come a long way.








Ok so I have no experience with posing which is why i look better standing still than in a pose but you get the idea. I'm a little disapointed with the pics actually i think i'm a little leaner than the pictures display maybe its the light i dunno. Any how i would like some feedback looking at the pics then recomendations on how to change the workout to bring any lacking areas of my body up to par. Imo my chest is lacking behind my other muscle parts, does anyone share this opinion?

Also in your opinion am I at a high enough bodyfat to sucessfully put on muscle or should i bulk up a bit if i would like to see strenght and mass gains? The original reason for writing is because i have hit a wall in gains in the past 2 weeks or so. Any help would be greatly appreciated. Thanks to all who comment.

06-04-2007, 08:51 PM
bump, any help or opinions would be great!

06-04-2007, 08:54 PM
Too much volume, too much isolation work, deads are too high-rep to go heavy, no chinups, only one of four workouts for legs ...

06-04-2007, 10:01 PM
Your back looks solid but your legs are lagging, IMO.

06-05-2007, 12:28 AM
Too much volume, too much isolation work, deads are too high-rep to go heavy, no chinups, only one of four workouts for legs ...

too much volume, does this mean too many excersises? My deads i use to focus on my back, not much lifting with my legs involved in my motion that is why the weight is lower and the reps are higher. By chinups do you mean with an overhand grip? I actually do throw in a set of chinups on occasion (overhand grip) but find that lat pulldown targets the same muscles. If this is not true plz let me know. You suggest working legs more than once a week? yikes I'm sore enough already. Thanks for the suggestions, keep em coming.

06-05-2007, 01:55 AM
Too many exercises, too many that aren't heavy compounds.

Form tends to deteriorate on higher rep deads - you're better off sticking to lower rep ranges for those.

Most people need very little, if any, direct arm work. Legs don't need ONE "rape your legs" day. You'll likely grow better by doing two. I like one for heavy quad work (for me, lately, front squats) and one for heavy hamstring work (RDLs).

Weighted chins and pullups are vastly superior to lat pulldowns.

06-05-2007, 05:39 AM
Weighted chins and pullups are vastly superior to lat pulldowns.

she speaks the truth!

06-05-2007, 06:58 AM
wow man your bi's are going to blow up and then shrink with all that work

06-05-2007, 09:11 AM
Your legs are pretty skinny, but I've seen worse. Listen to Built and modify your routine. Legs grow pretty fast so there's still hope for you, yet.

06-05-2007, 12:42 PM
so i'm thinking i'm going to take a few days off then start wbb routine #1 and see where that takes me. Should i modify this routine in any way given my current unproportional physique? Or just do it as is? Can i throw in a few forearm workouts or will this be considered over training? i've always been fond of doing at least a little forearm work even though most think it isn't necessary.

06-05-2007, 01:15 PM
Forearm work - for now, concentrate on your chins. If you like, simply HANG off stuff - for example, between sets of squats. It's a nice stretch anyway.

06-10-2007, 04:34 AM
I completed the first week on wbb's #1 workout and i'm kinda disappointed, i feel smaller already. Maybe this is just from the lack of repetitions and i will actually grow better in the long run but my muscles feel all together less pumped and "full". Can anyone give me any suggestions? Should i look into a different workout? Modify the one i use to do to make it better? Or stick with this one because results will come in time?

06-20-2007, 02:29 PM
good news and bad news, I'm starting to see a but of progression. I was able to add a little weight to my bench and a lot of weight to my deads, mainly because i'm doing a few less reps i think. One downside is i think my arms are shrinking. Can anyone tell me if the size lost would be a common thing for someone coming from a high volume arm workout, or do you think its more of a physcological thing becaue i don't recieve as good of a pump because i don't do the same volume i used to. Either way i enjoy this workout better because i don't spend nearly as much time lifting and i still fell like i get a pretty good workout. i think i'll give this program a full month and decied whether to stay on it or not. Can someone plz answer the q about my arms though? thanks

06-20-2007, 06:56 PM
The only way you can lose size is by eating less. Its all in your mind! lol

Edit: You mentioned that deads dont hit your legs... if that true are you ssure your form is right? Are you sure your not doing a straight legged deadlift off the ground?

06-24-2007, 06:02 AM
not sure where i said deads don't hit my legs. In my old routine i did a straight leg dead lift on back day to focus on my back. I was kinda curious why in wbb#1 that the straight leg deadlift was on the leg day and the regular deads were on the back day, any ideas?

06-24-2007, 09:15 AM
^^ straight leg deadlifts hit your hams and glutes hard. Regular deads beat up your whole body.