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Thread: Newbie - Pic and routine included

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  1. #1
    Wannabebig Member
    Join Date
    Apr 2002
    Location
    Brew City
    Posts
    25

    Newbie - Pic and routine included

    Hi, I am pretty new to bodybuildling. I started lifting seriously about 3 months ago. I've been reading through all the mags and sites and have been gathering information to use for my training and nutrition etc. So please feel free to comment on my pic or on the training.

    I am 5'10, 188 lbs. ? bf%
    I am 19 years old.

    Here is my pic and routine: This is just an upper body shot, i don't have a camera so i had to take it at my friends house. But I will post a leg shot the next chance i get.

    Routine:

    Sunday: Off

    Monday: Legs
    Squats 50 +bar (1 warm up set) 95 + bar (4 sets of 12) 3-5 MRI
    Stiff-Legged deadlifts 200 + bar (3 sets of 5,6,5) 2-3 MRI
    One leg Calf Raises + 60 lbs (2 sets to failure) 2 leg calf raises (1 set to failure)
    Rotator Cuff (1 exercise)2 sets of 10 (lateral elevation with 15lbs)
    Abs

    Tuesday: Chest and Biceps and forearms
    Incline Dumbell Press 50 + bar (3 sets of 17) 1 MRI
    Flat Dumbell Press 55 + bar (3 sets of 15) 1-1.5 MRI
    Dumbell Flys 35 + bar (2 sets of 15) 1 MRI
    Push-Ups 3 sets of 30,30,22
    Standing Barbell Curls narrow grip 70 + bar (3 sets of 7,7,7) 1-2 MRI
    Standing Dumbell Curls 35 + bar (2 sets of 8)
    Hammer Curls 35 + bar (2 sets of 10)
    Static Holds (2 sets of maximum time) 210 lbs (20-22 seconds) Or Reverse Curls with 25 lbs (2 sets of 10)
    Wrist Extensions (1 set to failure) 40 lbs + bar
    One leg Calf Raises + 60 lbs (2 sets to failure) 2 leg calf raises (1 set to failure)
    Abs - Crunches 3 sets of 30


    Wednesday: Off

    Thursday: Back
    Bent-Over barbell rows 150 + bar (3 sets of 10,10,10) 1 MRI Drop Set Reverse grip 100+bar (1 set of 30)
    Deadlifts - 230 + bar (3 sets of 4) 3-4 MRI
    One arm Dumbell Rows 90 + dumbell (3 sets of 12) 1 MRI
    Back extension (1 set to failure)
    Shrugs -(3 sets to failure) 160 + bar
    Upright Rows - 80 + bar (3 sets of 10)
    One-Leg calf raises + 60 lbs 2 sets to failure
    Abs - Crunches 3 sets of 30



    Friday: off


    Saturday:
    Shoulders and Tris
    Close-grip bench presses 120 + bar (3 sets of 6,4,4)1 MRI drop set 100 + bar (1 set of 10
    Skullcrushers 70 + EZ Bar (2 Sets of 15,12) 1 MRI
    One-Arm Triceps Extension 35 + bar (2 sets of 10) 0-1 MRI
    Dumbell Kickbacks 20 + dumbell (2 sets of 15) 0-1 MRI
    Seated front dumbell press 50 + dumbell (1 set of 8) 45 + dumbell (2 sets of 10-12) 35 to failure (20) 1-2 MRI
    Dumbell Side Laterals 25 + Bar (3 sets of 12)1 MRI
    Standing dumbell bent laterals 25 + Bar (3 sets of 15) 1 MRI
    Abs- Crunches 3 sets of 30


    Note: My squat may seem a little off compared to everything else. But its because I dont have a squat rack or anything like that. I just have a regular flat bench. So when I do my squats I have to just lift the bar off the floor and over onto my traps. And I can't get more than 110 lbs up over my head so thats pretty much all I can squat for now.

    Everyones comment will be greatly appreciated.
    Last edited by HardKnockNES; 03-07-2003 at 02:29 PM.
    Good judgment comes from experience, and experience comes from bad judgment.

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