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Thread: does it look good or did i screw up

  1. #1
    Wannabebig Member jester0773's Avatar
    Join Date
    Dec 2006
    Posts
    39

    does it look good or did i screw up

    so how does this look guys... i followed the BGB guide

    Monday:
    -Flat Barbell Benchpress 3 x7-8
    -Dumbbell press 3 x 7-8
    -Seated Cable Rows 3 x 9-10
    -T-Bar/Barbell Rows 3 x 9-10
    -Standing Calve Raises 3 x 8-10
    -Weighted Crunches 3 x 15

    Tuesday:
    -Squats(heavy) 3 x 5
    -Deadlifts(light) 3 x 10
    -Leg Curls(light) 3 x 15-20
    -Dumbbell Curls 3 x 10
    -Hammer Curls 3 x 10

    Wednsday:
    -Lat Pulldowns 3 x 10
    -Chin-ups 3 x 6-7
    -Military Press 3 x 10
    -Laterals 3 x 8
    -Seated Calve Raises 3 x 12-20
    -Weighted Crunches 3 x 15

    Thursday:
    -Deadlift(heavy) 3 x 5
    -Squats(light) 3 x 10
    -Leg Extensions(light) 3 x 12-20
    -Skull Crusher 3 x 8
    -Cable Pressdowns 3 x 9-10

    Friday:
    -Rest

    Saturday:
    -Rest

    Sunday:
    -Rest

    What do you guys think? I followed the BGB guide.. tell me if I ****ed up but it looks alright to me.

  2. #2
    Wannabebig Member
    Join Date
    Jun 2006
    Location
    Great Falls, MT
    Posts
    68
    I would arrange the days like this...

    Sunday:
    -Rest

    Monday:
    -Flat Barbell Benchpress 3 x7-8
    -Dumbbell press 3 x 7-8
    -Seated Cable Rows 3 x 9-10
    -T-Bar/Barbell Rows 3 x 9-10
    -Standing Calve Raises 3 x 8-10
    -Weighted Crunches 3 x 15

    Tuesday:
    -Squats(heavy) 3 x 5
    -Deadlifts(light) 3 x 10
    -Leg Curls(light) 3 x 15-20
    -Dumbbell Curls 3 x 10
    -Hammer Curls 3 x 10

    Wednesday:
    -Rest

    Thursday:
    -Lat Pulldowns 3 x 10
    -Chin-ups 3 x 6-7
    -Military Press 3 x 10
    -Laterals 3 x 8
    -Seated Calve Raises 3 x 12-20
    -Weighted Crunches 3 x 15

    Friday:
    -Deadlift(heavy) 3 x 5
    -Squats(light) 3 x 10
    -Leg Extensions(light) 3 x 12-20
    -Skull Crusher 3 x 8
    -Cable Pressdowns 3 x 9-10

    Saturday:
    -Rest

  3. #3
    Senior Member Natetaco's Avatar
    Join Date
    Nov 2005
    Location
    Raleigh NC
    Posts
    1,863
    looks good but in my opinion 10 rep deads in my opinion isnt a good idea. My form on deads starts to fall apart after like 5 reps, but thats just me. not bad routine though.
    ________________________
    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  4. #4
    bread crumbs bluedevil's Avatar
    Join Date
    Dec 2006
    Location
    ky
    Posts
    12
    Yah if you are going heavy on the deads keep it around 3-6 reps.
    But I would do a light warm up of about 8-10 reps.

    I will start out with a warm-up set of 8-10 reps with about 130Lbs.
    Then I will bump it up to 200Lb's for 6 reps, 250lb's for 4-6 reps, and then
    300lb's for about 3-4 reps. Buy then my lower back is crazy tight.
    Try doing a warm up with about half the weight you plan on ending with.
    Age 22
    153Lb's
    5'10"
    BF 5%
    Max Bench: 205
    DL: 350
    SQ: 315
    Total: 870

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