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Thread: Rate my Routine

  1. #1
    Lifting Archon. Shouji's Avatar
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    Rate my Routine

    Monday: Chest and Biceps

    1) 5x5 Barbell Bench Press
    2) 3x3 Dumbbell Fly
    3) 3x3 Barbell Incline Shoulder Raise
    4) 10x10 Weighted Situps
    5) 5x5 Barbell Curl
    6) 3x3 Dumbbell Concentration Curl
    7) 5x5 Sit Ups

    Tuesday: Rest

    Wednesday: Shoulders and Triceps

    1) 3x3 Barbell Behind Neck Press
    2) 3x3 Barbell Shoulder Press
    3) 3x3 Barbell Military Press
    4) 3x3 Barbell Upright Row
    5) 3x3 Barbell Rear Delt Row
    6) 3x3 Dumbbell Kickback
    7) 3x3 Dumbbell Triceps Extension
    8) 5x5 Weighted Bench Dip
    9) 10x10 Push up

    Thursday: Rest

    Friday: Thighs and Hips

    1) 5x5 Barbell Squat
    2) 3x3 Barbell Step-Up
    3) 3x3 Barbell Lunge
    4) 3x3 Barbell Hack Squat
    5) 3x3 Barbell Straight Leg Dead-lift

    Saturday: Rest

    Sunday: Calves, Waist, Back, Neck

    1) 5x5 Barbell Standing Leg Calf Raise
    2) 5x5 Barbell Reverse Standing Lef Calf Raise
    3) 3x3 Barbell Cambered Bar Lying Row
    4) 3x3 Pull Up
    5) 3x3 Barbell Shrug
    6) 3x3 Crunch
    7) 3x3 Barbell Dead Lift
    8) 3x3 Neck Extention
    9) 3x3 Neck Flexion

    I know, it seems like alot, but i know i can do it!
    Last edited by Shouji; 06-13-2004 at 08:31 PM. Reason: Pressed Enter on Accident

  2. #2
    Selfproclaimed Fancy Pants wibble's Avatar
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    Looks like a lot of volume, but if you can handle it, why not.
    Last edited by wibble; 06-13-2004 at 10:48 PM.

  3. #3
    Senior Member HobbesAB's Avatar
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    try it and see if it works for you if you're that confident.

    Remember, its not always about what you "think" you can handle but what your body actually CAN handle. if it doesn't work, make some changes.
    A little rudeness and disrespect can elevate a meaningless interaction to a battle of wills and add drama to an otherwise dull day.

    res firma mitescere nescit

  4. #4
    Lifting Archon. Shouji's Avatar
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    Well, monday went well, we'ff have to see tuesday.
    Untill then, lets just eat some pop corn .

  5. #5
    Banned Jezmason's Avatar
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    U strength training?

  6. #6
    Banned Jezmason's Avatar
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    Ooooooh, i like the addition of the neck excersises, but u might wanna raise the reps and decrease the weight as from personal experience it can **** u up. I do them for 8 reps, i saw gains with 6 but really got a bad neck from it.

  7. #7
    As I Am Paul Stagg's Avatar
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    I give it a 4 out of 10.

    Monday looks OK, but I owuld do the incline pressing before the flys, and wouldn't do all those sets for abs

    Wednesday is way too much. One shoulder press is plenty, you don't need 3.

    Friday - you don't need to do squats, step ups, lunges, AND hack squats.

    Sunday looks OK, the calf and neck stuff won't take that much out of you. You might find the calf stuff fits better on your leg day.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
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    I has a blog.
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  8. #8
    Lifting Archon. Shouji's Avatar
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    Quote Originally Posted by Paul Stagg
    I give it a 4 out of 10.

    Monday looks OK, but I owuld do the incline pressing before the flys, and wouldn't do all those sets for abs

    Wednesday is way too much. One shoulder press is plenty, you don't need 3.

    Friday - you don't need to do squats, step ups, lunges, AND hack squats.

    Sunday looks OK, the calf and neck stuff won't take that much out of you. You might find the calf stuff fits better on your leg day.
    Could somebody edit it then to make it work perfectly? I only do necks and thighs and stuff like that on Sunday because they are fairly easy exercises to do. I am new to weights, i started about a month ago, so i would need help.
    And a question. On monday, after i was done, i started playing basketball at the gym, and i noticed i couldnt shoot that good now. Is it from training to much or from or does it naturally happen?

  9. #9
    Lifting Archon. Shouji's Avatar
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    Monday: Chest and Biceps

    1) 5x5 Barbell Bench Press
    2) 3x3 Barbell Incline Shoulder Raise
    3) 10x10 Weighted Situps
    4) 10x10 Barbell Curl


    Tuesday: Rest

    Wednesday: Shoulders and Triceps

    1) 3x3 Barbell Behind Neck Press
    2) 3x3 Barbell Shoulder Press
    3) 3x3 Barbell Upright Row
    4) 3x3 Dumbbell Kickback
    5) 3x3 Dumbbell Triceps Extension
    6) 5x5 Weighted Bench Dip
    7) 10x10 Push up

    Thursday: Rest

    Friday: Thighs and Hips and Calfs

    1) 5x5 Barbell Squat
    2) 3x3 Barbell Hack Squat
    3) 3x3 Barbell Straight Leg Dead-lift
    4) Run
    5) 3x3 Trap Bar Deadlift
    6) 5x5 Barbell Standing Leg Calf Raise
    7) 5x5 Barbell Reverse Standing Lef Calf Raise


    Saturday: Rest

    Sunday: Waist, Back, Neck


    1) 3x3 Barbell Cambered Bar Lying Row
    2) 3x3 Pull Up
    3) 3x3 Barbell Shrug
    4) 3x3 Crunch
    5) 3x3 Barbell Dead Lift
    6) 3x3 Neck Extention
    7) 3x3 Neck Flexion

    Is that better? I dont know, but it'll make it easier for me.



  10. #10
    Lifting Archon. Shouji's Avatar
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    Answer Me Plz

  11. #11
    Lifting Archon. Shouji's Avatar
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    PLEAse

  12. #12
    Senior Member geoffgarcia's Avatar
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    1) did you come up with the routine?
    2) what logic is it based on? (like does it mimic any workout styles?)
    3) what are your goals? strength/size...right now it appears your about 90/10 in favor of strength.
    4) what are your stats? age/height/weight/bf/years training
    Last edited by geoffgarcia; 06-17-2004 at 12:35 PM.

  13. #13
    Lifting Archon. Shouji's Avatar
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    Quote Originally Posted by geoffgarcia
    1) did you come up with the routine?
    2) what logic is it based on? (like does it mimic any workout styles?)
    3) what are your goals? strength/size...right now it appears your about 90/10 in favor of strength.
    4) what are your stats? age/height/weight/bf/years training
    Thank you for the reply.

    1) I came up with it myself, its my first one i made
    2) i dont know if it mimics any others.
    3) i play Basketball and Wrestling, but i dont wanna be huge like Shaq, i wanna have a good risuqe though for the ladies. I definatly need to be able to grow tall though.
    4) 14/5'3/115/?/1 month

  14. #14
    Banned Jezmason's Avatar
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    U definately need to increase reps and lower weight to gain size, 3 sets of 8-10 is best.

  15. #15
    Lifting Archon. Shouji's Avatar
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    Thats normally what i do, about 30 of each weight lift thing.
    What are reps?

  16. #16
    Banned Jezmason's Avatar
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    But seein as u wrestle i'd go for 6 reps, decent strength AND size gains

    Monday: Chest and Biceps

    1) 3x6 Barbell Bench Press
    2) 3x6 Incline dumbell press
    3) 3x6 Decline dumbell flyes
    4) 3x6 Barbell Curl
    5) 3x6 Dumbell curl
    6) 3x6 Hammer curl
    7) 5x15 Weighted Situps


    Tuesday: Rest

    Wednesday: Shoulders and Triceps

    1) 3x6 Barbell shoulder press
    2) 3x6 Dumbell side lateral raise
    3) 3x6 Barbell Upright Row
    4) 3x6 Close grip bench press
    5) 3x3 Dumbbell Triceps Extension
    6) 5x5 Weighted Bench Dip

    Thursday: Rest

    Friday: Thighs and Hips and Calfs

    1) 3x6 Barbell Squat
    2) 3x6 Barbell Hack Squat
    3) 3x6 Barbell Straight Leg Dead-lift
    4) Run
    5) 3x6 Trap Bar Deadlift
    6) 5x15 Barbell Standing Leg Calf Raise
    7) 5x15 Barbell Reverse Standing Leg Calf Raise


    Saturday: Rest

    Sunday: Waist, Back, Neck


    1) 3x6 Barbell Cambered Bar Lying Row
    2) 3x6 Bent over dumbell row
    2) 3x6 Pull Up
    3) 3x6 Close grip pullup
    4) 5x15 Crunch
    5) 3x10 Neck Extention
    6) 3x10 Neck Flexion

  17. #17
    Lifting Archon. Shouji's Avatar
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    what are reps? and by like, 3x6, do you mean like, 3 x 6 = 18?

    Sorry i'm still new to this.

  18. #18
    Banned Jezmason's Avatar
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    Repetitions, the amount of time you lift the weight in each set of lifts. So you would lift it 6 times, rest a minute, 6 times, rest a minute, 6 times, rest a minute and a half and then do the next excersise.

  19. #19
    Banned Jezmason's Avatar
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    so 3 sets of 6 repetitions. And the lower the reps, the higher the weight, low reps=strength, higher reps put it more towards size gains, 6 is perfect for both.

  20. #20
    Lifting Archon. Shouji's Avatar
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    Will this also help me in basketball?

    By the way, thanks again, you have been helping me very much and i thank you.

  21. #21
    Banned Jezmason's Avatar
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    Infact id personnaly drop running, i dont bother with cardio at all on a bulk.

  22. #22
    Banned Jezmason's Avatar
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    I shouldnt see why not, and u definately dont need cardio if u play Bball

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