First heres a little background. I'm 6'3, about 175 right now. I'd like to get as close as possible to 200 by the end of summer. This is my 3rd week of lifting. First 2 weeks i listened to my gym owner and he said that i should do a 5 day split, shoulders,chest,legs,arms,back. I've talked to a few people and came up with this routine and would like to try it out: (feel free to post your opinions on it.) Will also be doing abs on monday/wensday/friday.
thursday-shoulder/light chest workout
Abs 3 times a week.
Getting whey protein tommorrow. And i already usually eat 4 or 5 meals a day.Will post pics when i get my camera working.
Last edited by J_weik; 06-08-2004 at 12:10 PM.
That is way too much volume for me, but maybe it will work for you, ya never know til you try. I would suggest the WBB1 Routine, I started with it and it was awesome. I really love the routine I have now, it is in my journal if you want to check it out. Just make sure you get the big basic lifts in there, like squats, deads, bench, dips, and pullups and you'll be fine.
if you're gonna be dumb, you gotta be tough
9:00 am: can of tuna, 2 tbps mayo, 2 pieces white bread, 5 crackers, 4 tbps PB, 12 oz milk
2:00: Can of tuna, 2 tbps mayo, 2 pieces white bread, 8oz orange juice
4:00 40gram protein shake
7:00 2 pieces of fish, 1 serving of green beans, 1 serving of mac and cheese.
10:00 40 gram protein shake
Went to the gym at about 3. Weighed in. Did arms today.
(You''ll have to disregard how i explain the workouts, i dont know the technical name for them)
First thing i did was a standing curve with a Z bar. 3x8 70
Hammers: 3x8 - 30/30
Reverse standing z bar: 3x8 70
Preachers: 3x8 - 60
worked Tris next:
seated tri's machine(dunno what its called lol)
Worked forearms next
wrist curls: 3x8 95
reverse curls 3x8 95
I've been reading about all these workouts, but when i get into the gym i can not remeber them. So thats why i only did 1 workout with my tri's.
Did arms today because monday i'm starting a new routine. Was finishing the last of my old 1.
Last edited by J_weik; 06-04-2004 at 04:05 PM.
10:00 am: 5 eggs, 1 pb sandwhich, 10oz orange/tangerine
2:00 pm: Can of tuna, half a can of peaches, 48 oz's of water.
4:00 protein shake
5:00 pm: 3 pb sandwhiches. 10oz orange
7:00 2 chicken breasts
9:00 2 pb sandwhiches
11: Protein shake
Total water: Two gallons.
Went to the gym today at about 3ish. Weighed in at 176, i'm losing weight? NO!
Just went in to do abs. Did 3x15-80 on the sitting crunch machine. Did 3x15-60 on the machine where u lay down and lift your legs(Works the part below your belly button, dunno the name of the machine) And did 3x15-60 weighted twists.
Got a girls number today at the gym also. Called her 4 hours later and talked with her for a while. Turns out shes MARRIED. Her husband is in the military.
Last edited by J_weik; 06-05-2004 at 10:57 PM.
By the looks of it, am i eating enough? Also people are telling me two gallons of water a day can be bad for you. This true or am i ok?
June 6, 2004
10:00: 5 eggs, PB sandwhich, glass of juice
1:00 pm, 1 can tuna, i pb sandwhich, half a can of 150z peaches, 48 oz wate
3:00 pm protein shake
6:00 pm 20 chicken nuggets
10:00 pm protein shake
Last edited by J_weik; 06-06-2004 at 09:20 PM.
Originally Posted by J_weik
Just lurk around the forums and read alot...ask questions, there are many guys here who are more then willing to hel you. Good Luck.
Should strive to include as much real food as possible. Also two gallons of water a day isn't going to hurt you. I try for a gallon myself -- over the course of a day.
No go EAT, dammit.
There is nothing wrong with 2 gallons of water a day. Good luck on your fitness goals and since no one else has done it...
Take my advise for what ever its worth, but i think you need to drop all the none compound exercises. Us thin guys need to hit the big lifts hard, when you weight 220 then you can think about peck deck and all that crap.
11:00 am 5 eggs, PB sandwhich, 10oz juice
Going to play ball for a bit, so i'll prolly be goin to the gym late.
Try using Fitday for keeping up with your diet. It's free and work great. On your routine, I think you are overdoing it a bit. 21 total sets is a bit much even for an experienced guy given to high sets. I like high sets myself but never let myself go above 16.
Started a new routine yesterday. Workout went: (Don't laugh at how much i bench either I have no endurance in my arms)
Chest: monday, june, 07,2004
Bench: 95x6, 135x6, 155x4
Decline 95x6, 90x6, 90x6
Incline 85x8, 105x4, 85x6
flys 45x6, 45x6, 45x6
Pullovers 35x6 35x8, 45x8
DB press 25/25 x 8, 35/35x5
Abs: Seated crunch machine (outside by the pool) 60lb x 30, 70lx x 25, 70lbx25
Lying lower abs machine: 40lbx15, 40lbx15, 40lbx15
seated crunch (inside) 60lb x 30, 80 lbx 15
Twist, 70lb x 20 (both sides) 70lbx20 (both sides)
I don't know what my max is. I can't seem to get a good chest workout though because my arms go dead before i even feel it in my chest.
Tuesday, june 8th, 2004, 173lb
Bent over row: 120x8, 130x8, 170x6
Supine row: 3x8
Shrug: 190x6, 140x8, 140x8, 120x8
Pull ups, 1x3, 70lb help x 5, 70lb help x5
Db Raises: 25/25x6, 25/25x6, 25/25x6
Arnold press; 15x8, 15x8
Military press: 30x5, 25x5
Last edited by J_weik; 06-10-2004 at 12:30 PM.
Legs-Wensday, june 9th,2004 173lb
Inverted Leg press, 150x8(warmup), 240x8, 330x6, 330x6
Squat, 120x6, 150x6
Deads, 160x6, 160x6
hamtractor, 90x8, 135x8, 150x8, 150x8
LE, 80x8, 90x8, 90x10
seated calf raises: Center: 70x10, 50x10 Inward: 70x10, 50x150 Outward:70x10, 50x1
Calf raises: 50, 25
Abs: seated crunch: 60lbx40, 60lbx30, 70lbx25
Twist, 60lbx25/25, 80lbx20/20
Couldn't do much with squats nor dead because i didn't do it in right order. I was told to do squat before all because it sets off the most testostorone. I did leg press first so i was pretty effed up after that.
I still think you are doing too much volume, you did 8 sets of calf raises, that is insane. Next time you do leg day try doing squats, sldl's, and calf raises, then see if you have anything left for leg curls or leg extensions. If you do the squats and sldl's correctly you'll just want to go puke or lay down somewhere.
Keep up the hard work, just don't overdo it, you grow at home, not in the gym.
if you're gonna be dumb, you gotta be tough
Realy its only 4 sets. I do center, inner, and outward. What i mean by this is i keep my feet straight(center) point them outwards, then point them in. This to me is 1 set, as i don't stop inbetween positions.