The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Results 1 to 12 of 12
  1. #1
    Senior Member ehscrewdude's Avatar
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    My Weightlifting Recording Place

    K, dont laugh at these first weeks.... should go up fast to where i used to be benching and squating.... lol

    All Weights are at 3 sets of 10 reps....

    Bench and Squat are done multiple times (ie:incline bench, decline bench, wide grip flat, shoulder grip flat; Front Squat, Rear Squat, Hack Squat)

    Week 1
    Bench: 85 (3x10)
    Squat: 65 (3x10)
    Dead: 70 (3x10) Romanian Deadlift

    Week 2
    Bench: 105 (3x10)
    Squat: 85 (3x10)
    Dead: 85 (3x10) Romanian Deadlift

    Week 3
    Bench: 135 (3x7)
    Squat: 135 (3x7)
    Dead: 135 (3x7) Romanian Deadlift

    Soon to come once I find my weight lifting plan on paper... the weightlifting regiment...
    Last edited by ehscrewdude; 08-02-2006 at 09:07 PM.

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  3. #2
    Senior Member ehscrewdude's Avatar
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    And here it is!

    Weeks 1-2

    Monday - Push Day (Chest + Delts + Tri's)

    Incline-Bench Press Shoulder Width = 2 sets - 10 reps
    Incline-Bench Press Wide Grip = 2 sets 10 reps
    Decline-Bench Press = 3 sets 10 reps
    Flat-Bench Press = 3 sets 10 reps
    Standing Shoulder Press = 3 sets 10 reps
    Upright Row Wide Grip = 2 sets 10 reps
    Upright Row Close Grip = 2 sets 10 reps
    Front Raise = 2 sets 10 reps
    Reverse-Grip Bench Press = 3 sets 10 reps
    Seated Triceps Extension = 3 sets 10 reps
    Lying Triceps Extension = 3 sets 10 reps

    Wednesday - Legs + Abs

    Front Squat = 3 sets 10 reps
    Back Squat = 3 sets 10 reps
    Hack Squat = 3 sets 10 reps
    Alternating Lunge = 3 sets 10 reps
    Romanian Deadlift = 3 sets 10 reps
    Standing Calf Raise = 3 sets 12 reps
    Seated Calf Raise = 3 sets 20 reps
    Barbell Rollout = 2 sets 15 reps
    Barbell Crunch = 2 sets 10 reps

    Friday - Pull Day (Back + Traps + Bi's + Forearms)

    Bent-Over Row Overhand Shoulder-Width = 3 sets 10 reps
    Bent-Over Row Overhand Wide Grip = 3 sets 10 reps
    Bent-Over Row Underhand Grip = 3 sets 10 reps
    Decline-Bench Pullover = 3 sets 10 reps
    Shrug = 2 sets 10 reps
    Behind-Back Shrug = 2 sets 10 reps
    Standing Curl = 3 sets 10 reps
    Preacher Curl = 3 sets 10 reps
    Reverse-Grip Curl = 3 sets 10 reps

    And this is only week one and two! finishing up the second week tommorow and doing some HIIT on Saturday....

  4. #3
    Senior Member Jinkies's Avatar
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    Are you doing anything to work your lowerback? It and the abs are key for stablization and you can't do one without the other.

  5. #4
    Senior Member ehscrewdude's Avatar
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    Not specifically but it gets worked in workouts like the deadlift and such... should I add something into my friday to get lower back in there?

  6. #5
    Senior Member ehscrewdude's Avatar
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    weeks 3 and 4 of the routine to be posted tonight... I cant WAIT to get done with this tub of GNC banana-flavored whey so that I can get some good stuff!

  7. #6
    Senior Member ehscrewdude's Avatar
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    Bench numbers up for week 3 and soon to come tonight weeks 3 and 4 weightlifting schedule...

  8. #7
    Senior Member ehscrewdude's Avatar
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    Weeks 3-4

    Monday - Push Day (Chest + Delts + Tri's)

    Flat-Bench Press Shoulder Width = 2 sets - 7 reps
    Flat-Bench Press Wide Grip = 2 sets 7 reps
    Decline-Bench Press = 3 sets 7 reps
    Underhand Press-Raise = 3 sets 10 reps
    Seated Shoulder Press = 3 sets 7 reps
    Incline Front Raise = 2 sets 10 reps
    Upright Row Wide Grip = 3 sets 7 reps
    Upright Row Close Grip = 3 sets 7 reps
    Close-Grip Bench Press = 3 sets 7 reps
    Incline Triceps Extension = 3 sets 10 reps
    Decline Triceps Extension = 3 sets 10 reps

    Wednesday - Legs + Abs

    Back Squat = 3 sets 7 reps
    Front Squat = 3 sets 7 reps
    Hack Squat = 3 sets 7 reps
    Alternating Lunge = 3 sets 10 reps
    Romanian Deadlift = 3 sets 10 reps
    Seated Calf Raise = 3 sets 20 reps
    Standing Calf Raise = 3 sets 10 reps
    Barbell Crunch = 2 sets 12 reps
    Barbell Rollout = 2 sets 15 reps


    Friday - Pull Day (Back + Traps + Bi's + Forearms)

    Bent-Over Row Underhand Grip = 3 sets 7 reps
    Bent-Over Row Overhand Wide Grip = 3 sets 7 reps
    Bent-Over Row Overhand Shoulder-Width = 3 sets 7 reps
    Decline-Bench Pullover = 3 sets 10 reps
    Behind-Back Shrug = 2 sets 7 reps
    Shrug = 2 sets 7 reps
    Seated Curl = 3 sets 7 reps
    Incline-Bench Spider Curl = 3 sets 10 reps
    Reverse-Grip Curl = 2 sets 10 reps

    This routine is KILLER.... < me

    and o yea...

    Saturday - Kick my own a$$ day...

    HIIT Workouts

    Running, 30 seconds sprint, jog till I don't feel like dying, repeat...
    Tabata Thrusters
    Last edited by ehscrewdude; 07-31-2006 at 09:31 PM.

  9. #8
    Senior Member ehscrewdude's Avatar
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    mmm... I love off days... imma go lay around now....

  10. #9
    Senior Member ehscrewdude's Avatar
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    YES>>>> Opticen, Nitrean, ETS, and Creatine on the way! woohoo...! (Now ill have enough creatine to feed a small nation!)

  11. #10
    Senior Member ehscrewdude's Avatar
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    Week 3

    Monday - Push Day (Chest + Delts + Tri's)

    125lbs - Flat-Bench Press Shoulder Width = 2 sets - 7 reps
    125lbs - Flat-Bench Press Wide Grip = 2 sets 7 reps
    125lbs - Decline-Bench Press = 3 sets 7 reps
    Underhand Press-Raise = 3 sets 10 reps
    Seated Shoulder Press = 3 sets 7 reps
    Bar Weight - Incline Front Raise = 2 sets 10 reps
    Upright Row Wide Grip = 3 sets 7 reps
    Upright Row Close Grip = 3 sets 7 reps
    Close-Grip Bench Press = 3 sets 7 reps
    60lbs - Incline Triceps Extension = 3 sets 10 reps
    60lbs - Decline Triceps Extension = 3 sets 10 reps

    Wednesday - Legs + Abs

    135lbs - Back Squat = 3 sets 7 reps
    135lbs - Front Squat = 3 sets 7 reps
    135lbs - Hack Squat = 3 sets 7 reps
    135lbs - Alternating Lunge = 3 sets 10 reps
    135lbs - Romanian Deadlift = 3 sets 10 reps
    135lbs - Seated Calf Raise = 3 sets 20 reps
    135lbs - Standing Calf Raise = 3 sets 10 reps
    Leg Raises = 2 sets 12 reps
    105lbs -Barbell Rollout = 2 sets 15 reps


    Friday - Pull Day (Back + Traps + Bi's + Forearms)

    115lbs - Bent-Over Row Underhand Grip = 3 sets 7 reps
    115lbs - Bent-Over Row Overhand Wide Grip = 3 sets 7 reps
    115lbs - Bent-Over Row Overhand Shoulder-Width = 3 sets 7 reps
    45lbs - Decline-Bench Pullover = 3 sets 10 reps
    165lbs - Behind-Back Shrug = 2 sets 7 reps
    165lbs - Shrug = 2 sets 7 reps
    50lbs - Seated Curl = 3 sets 7 reps
    50lbs - Incline-Bench Spider Curl = 3 sets 10 reps
    50lbs - Reverse-Grip Curl = 2 sets 10 reps

    Saturday -

    HIIT Workouts - Finished and harder than it sounds...
    Last edited by ehscrewdude; 08-12-2006 at 09:39 AM.

  12. #11
    Senior Member ehscrewdude's Avatar
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    Week 4

    Monday - Push Day (Chest + Delts + Tri's)

    130lbs - Flat-Bench Press Shoulder Width = 2 sets - 7 reps
    130lbs - Flat-Bench Press Wide Grip = 2 sets 7 reps
    130lbs - Decline-Bench Press = 3 sets 7 reps
    Underhand Press-Raise = 3 sets 10 reps
    Seated Shoulder Press = 3 sets 7 reps
    45lbs - Incline Front Raise = 2 sets 10 reps
    Upright Row Wide Grip = 3 sets 7 reps
    Upright Row Close Grip = 3 sets 7 reps
    Close-Grip Bench Press = 3 sets 7 reps
    25lbs - Incline Triceps Extension = 3 sets 10 reps (biggest dumbell I have)
    25lbs - Decline Triceps Extension = 3 sets 10 reps (biggest dumbell I have)

    Wednesday - Legs + Abs

    155lbs - Back Squat = 3 sets 7 reps
    155lbs - Front Squat = 3 sets 7 reps
    155lbs - Hack Squat = 3 sets 7 reps
    155lbs - Alternating Lunge = 3 sets 10 reps
    155lbs - Romanian Deadlift = 3 sets 10 reps
    155lbs - Seated Calf Raise = 3 sets 20 reps
    155lbs - Standing Calf Raise = 3 sets 10 reps
    Leg Raises = 2 sets 12 reps
    105lbs -Barbell Rollout = 2 sets 15 reps

  13. #12
    Senior Member ehscrewdude's Avatar
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    Opticen Nitrean ETS so nice.... lovin it....

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