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Thread: I need a workout!

  1. #1
    Wannabebig Member
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    Hey everybody, I'm new posting here. I"m 16 and I'd like to start lifting. I'm aiming for build, some tone. Here's an idea of what I'm looking for:


    http://www.liquid2k.com/ppw/ff.jpg

    parts of the body in the pc are out of proportion, like the neck, but you get the idea. Something like either Eddie Guerrero, or Christain if you watch wrestling (i'm not looking for that kind of hair by the way)


    This summer I'm going to be doing some cross country running. I"m asking if someone coud provide a Full Weekly workout for me to follow? A diet would be great too..

    One with just free weights is what I need. Just a workout for a guy who is just starting out, has run and is going to be running (so you know he's skinny.. 5'9" 150) and wants a form like n the picture above. thanks a lot.

  2. #2
    Senior Member Cackerot69's Avatar
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    Monday - Back/Biceps

    Chins-2x5 (weighted), 1xFailure.
    Barbell Row-2x5, 1x12
    Shrug-2x10
    Straight-Bar Curl-2x5

    Wednesday - Chest/Shoulders/Triceps

    Decline Press-2x5, 1x12
    Flye-2x5, 1x12
    Shoulder Press-2x5
    Skull Crusher-2x5

    Friday - Legs/Abs

    Squat-2x5, 1x12
    Leg Ext-2x10
    SLDL-2x5, 1x12
    Calf Raise (DB's)-2x10
    Weighted Crunches-2x8-15

    Do a progressive warm up set on the first exercise of each bodypart. Your warm up should like like this:

    Set 1 - 50% working weight, 10 reps, 60 sec rest
    Set 2 - 60% working weight, 8 reps, 60 sec rest
    Set 3 - 75% working weight, 4 reps, 2 min rest
    Set 4 - 85% working weight, 2 reps, 3 min rest
    Set 5 - 90% working weight, 1 rep, 3 min rest

    Add weight and/or reps to the bar every workout.

    Stick to this routine until your progress stops completely.

    Rest 3 minutes between sets for large muscle groups, and 2 minutes for small.

    Use a full ROM on every exercise.

    Do not stretch before training, stretch after.

    And most importantly, be consistent and have faith in your routine.

    As for diet...

    Every 3 hours have a portion of meat, and whatever else you want until you are full. Ice cream, pizza, whatever. drink as much water as possible during the day. The only supplements you should be bothering with right now would be creatine, and a multivitamin.
    Last edited by Cackerot69; 06-05-2001 at 06:24 PM.

  3. #3
    Wannabebig Member
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    wow

    a fast response, a full workout, and a diet. thanks man

    any other workouts or help or idea is stilll welcome. So are funny insults at the picture I posted

  4. #4
    Senior Member
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    This guy can smash you.
    http://liquid2k.com/ppw/jeremy.gif

    I think doing some explosive lifts could help with your running, maybe some power cleans if you learn how to do that.

  5. #5
    Administrator chris mason's Avatar
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    You guys are all missing something here, he is going to be doing LONG DISTANCE running! Quite some time ago a study was performed where scientists biopsied muscle cells from the legs of long distance runners. In short, the cells had not recovered even one month after the race! So, if someone is going to be a distance runner, I would recommend no work with weights for the legs. On top of the previous info., a muscle made larger by weights will not be as aerobically efficient as a muscle which is trained for aerobic efficiency. There is a lot to that, but take my word for it. Plus, what he wants to look like is not very muscular, just a little muscle and low bodyfat. So, I would recommend Cack's routine, minus the leg work. I would also not recommend the diet as it is obviously a bulking diet and that would be deleterious to a long distance athlete's performance (bulking). I would recommend that you curtail fat intake, but that you do eat good portions of foods including plenty of protein and carbs.

  6. #6
    Wannabebig Member
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    Excelent advice mason, and you get what I want.. I was thinking about something like that. I was planning to eat healthy anyway... question is, how much?


    And while you were correct in everything about long distance running, and I will be doing it, right now I"m opting to make that secondary if needs be to my workout. I do look to bulk- but not as much as you said, just like that picture I had above.

    I know that distance runners who are primarily focused on that do lift legs as well, so I'm still open to leg workouts. Also, does anyone know of a site that lists expanations of ALL the exercises mentione din the workout above?

    Thanks

  7. #7

  8. #8
    Wannabebig Member
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    thanks for the site, But I have that one already.. it has some but not all of the esxercises, such as the skul crusher..

    bear in mind i'm virtually new to this so know very little terms

  9. #9
    clueless wonder
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    Originally posted by BuffFashion
    thanks for the site, But I have that one already.. it has some but not all of the esxercises, such as the skul crusher..

    bear in mind i'm virtually new to this so know very little terms
    skull crusher is the same as lying triceps extensions, so it IS on that site.

  10. #10
    Wannabebig Member
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    Originally posted by BuffFashion

    bear in mind i'm virtually new to this so know very little terms
    sorry about that.... but there's your explanation

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