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  1. #1
    From fat to stacked darray's Avatar
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    My power/strength routine: What do you think?

    Updated 6th week done, second phase finished

    Posting pictures in the picture section tonight Feb9/07

    I'm 32, 5'9 inches, 211 lbs and I'd guess around %24 body fat

    update, since starting this routine I am now 203lbs

    It's set up to give me a base strength and conditioning before I start with anything heavy





    WEEK 1 WEEK 2 WEEK 3

    MONDAY

    Squats 5 of 5
    Dead lifts 5 of 5
    Standing calf raise 5 of 10
    Leg raises 5 of 10
    Incline situps 3 of 10-20

    TUESDAY

    Incline barbell bench press 5 of 5
    Seated dumbell shoulder press 5 of 8
    Bicep cable curls (low pulley) 5 of 10
    Tricep pushdowns (straight bar) 5 of 10
    Bentover dumbell lateral raises 3 of 10-15

    THURSDAY

    Leg press 4 of 15
    Leg curls 4 of 15
    Wide grip pulldowns 4 of 15
    Hyperextensions 4 of 10
    Pulldown ab crunches 4 of 15

    FRIDAY

    Incline dumbell bench press 4 of 10
    Dumbell side lateral raises 4 of 10
    Bicep dumbell curls 4 of 12
    Tricep pushdowns (rope) 4 of 12
    Barbell upright rows 3 of 15



    WEEK 4 WEEK 5 WEEK 6

    MONDAY

    Bentover barbell rows 5 of 8
    Barbell shoulder shrugs 5 of 10
    Leg extensions 5 of 10
    Leg curls 5 of 10
    Seated calf raise 5 of 10
    Incline situps 3 of 10-20

    TUESDAY

    Decline barbell bench press 5 of 5
    Seated barbell shoulder press 5 of 8
    Preacher barbell curls 5 of 10
    Lying tricep extensions 5 of 10
    Cable upright rows 3 of 15

    THURSDAY

    Hack squat 4 of 15
    Stiff leg dead lifts 4 of 15
    Seated cable rows 4 of 15
    Leg raises 4 of 12
    Crunches 4 of 25+

    FRIDAY

    Flat dumbell bench press 4 of 10
    Dumbell front lateral raises 4 of 10
    Bicep barbell curls 4 of 12
    Tricep pushdowns 4 of 12
    Close grip pulldowns 4 of 15


    WEEK 7 WEEK 8 WEEK 9


    MONDAY

    Squats 5 of 5
    Dead lifts 5 of 5
    Chin ups 4 of ???
    Pulldown ab crunches 5 of 10
    Leg raises 5 of 10

    TUESDAY

    Flat barbell bench press 5 of 5
    Bentover dumbell lateral raises 4 of 10
    Dumbell side lateral raises 4 of 10
    Dumbell front lateral raises 4 of 10
    Bicep cable curls 5 of 10
    Tricep pushdowns 5 of 10

    THURSDAY

    Hack squat 5 of 10
    Leg press 4 of 15
    Chest supported row 4 of 10
    Hyper extensions 4 of 10
    Pulldown ab crunches 4 of 15

    FRIDAY

    Dumbell benchpress on ball 4 of 10
    Dumbell shoulder press sit on ball 4 of 10
    EZ bar bicep curls 4 of 12
    One arm over head dumbell ext. 4 of 12
    One arm dumbell rows 3 of 15


    WEEK 10 WEEK 11 WEEK 12


    MONDAY

    Leg press 5 of 5
    Stiff leg dead lifts 5 of 5
    Wide grip pulldowns 4 of 10
    Incline situps 5 of 15
    Leg raises 5 of 15

    TUESDAY

    Dips 5 of 5
    Chin ups 4 of ???
    Side lateral raises 4 of 10
    Seated barbell shoulder press 4 of 10
    Bicep dumbell preacher curls 5 of 10
    Tricep pushdowns 5 of 10

    THURSDAY

    Squats 4 of 15
    Leg curls 4 of 15
    Leg extensions 4 of 15
    Seated cable rows 4 of 10
    Standing calf raise 4 of 10
    Pulldown ab crunches 4 of 15

    FRIDAY

    Pushups with feet on ball 4 of ???
    Seated dumbell shoulder press 4 of 10
    Standing one arm dumbell curls (S) 4 of 12
    One arm overhead dumbell ext. (S) 4 of 12
    Close grip pulldowns 4 of 15
    Last edited by darray; 02-18-2007 at 01:55 PM. Reason: updating

  2. #2
    From fat to stacked darray's Avatar
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    Week 1 notes (first week back in the gym!!)

    Restarting this routine, hopefully stick with it this time....08

    MONDAY

    Squats 5 of 5 ............................................ 135/135/135/135/135
    Jan/08 135/185/185/185/185
    Dead lifts 5 of 5 ......................................... 115/115/115/115/115
    Jan/08 115/135/135/135/135
    Standing calf raise 5 of 10 ............................ 200/200/200/200/200
    Jan/08 100/100/100/100/100
    Hanging Leg raises 5 of 10 (for stomach)......... did all sets
    Jan/08 all sets completed
    Incline situps 3 of 10-20 ...............................20/20/20
    Jan/08 0

    Add weight to dead lifts next time
    Jan/08 Tight back and groin today

    TUESDAY

    barbell bench press 5 of 5 ..........................155/155/155/155/155
    Seated dumbell shoulder press 5 of 8 ............25/30/35/35/40
    Bicep cable curls (low pulley) 5 of 10 ............90/90/80/80/80
    Tricep pushdowns (straight bar) 5 of 10 ........70/80/90/100/110
    Bentover dumbell lateral raises 3 of 10-15 .....15/15/15

    Next time start with 35lbs on shoulders
    start with 90lbs on triceps
    See if you can extend 1 mor rep with biceps at 90lbs

    THURSDAY

    Leg press 4 of 15 ...................................270/270/270/270
    Leg curls 4 of 15 ....................................90/90/75/75
    Wide grip pulldowns 4 of 15 ......................110/110/100/100
    Hyperextensions 4 of 10 ..........................did all sets
    Pulldown ab crunches 4 of 15 ...................60/60/60/60

    Started too heavy on hamstring curls
    Wide Grips - keep at it
    Tip- hyper extensions flex your butt


    FRIDAY

    Incline dumbell bench press 4 of 10 ............40/45/45/45
    Dumbell side lateral raises 4 of 10 ..............15/15/15/15
    Bicep dumbell curls 4 of 12 ........................20/20/20/20
    Tricep pushdowns (rope) 4 of 12 ...............90/90/90/90
    Barbell upright rows 3 of 15 .....................45/45/45

    Dumbbell bench - start with 45 and maybe get 50lbs in next time
    Biceps - just did it, keep at it
    Triceps - just did it, keep at it
    Last edited by darray; 01-15-2008 at 10:44 AM. Reason: updating, thought it would be better than starting a new thread listing same routine

  3. #3
    From fat to stacked darray's Avatar
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    Week 2 (My calves are so sore I could barely walk)


    MONDAY

    Squats 5 of 5 ............................................ 145/145/145/145/145
    Dead lifts 5 of 5 ......................................... 135/135/135/135/135
    Standing calf raise 5 of 10 ............................ no additional weight
    Hanging Leg raises 5 of 10 (for stomach)......... did all sets
    Incline situps 3 of 10-20 ...............................did sets of 20

    I overworked my calves last week, try 100lbs next week


    TUESDAY

    barbell bench press 5 of 5 ..........................145/155/155/155/155
    Seated dumbell shoulder press 5 of 8 ............35/35/40/45/40
    Bicep cable curls (low pulley) 5 of 10 ............90/90/90/80/80
    Tricep pushdowns (straight bar) 5 of 10 ........60/60/60/60/60
    Bentover dumbell lateral raises 3 of 10-15 .....15/20/15

    Used a different cable system for triceps, keep with this one
    Shoulders stay with 40lbs for now



    THURSDAY

    Leg press 4 of 15 ...................................360/360/360/360
    Leg curls 4 of 15 ....................................90/90/90/75
    Wide grip pulldowns 4 of 15 ......................110/110/110/100
    Hyperextensions 4 of 10 ..........................did all sets
    Pulldown ab crunches 4 of 15 ...................70/70/70/70

    Leg Press -Stay at this weight


    FRIDAY

    Incline dumbell bench press 4 of 10 ............45/50/50/55
    Dumbell side lateral raises 4 of 10 ..............15/15/15/15
    Bicep dumbell curls 4 of 12 ........................20/20/20/20
    Tricep pushdowns (rope) 4 of 12 ...............90/90/90/90
    Barbell upright rows 3 of 15 .....................45/45/45

    dumbbell bench - just the right amount
    lateral raise - tough today
    biceps - les sswing more control next time
    good job on triceps, no stopping this time

  4. #4
    From fat to stacked darray's Avatar
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    updated

    Week 3


    MONDAY

    Squats 5 of 5 ............................................ 155/155/155/155/165
    Dead lifts 5 of 5 ......................................... 145/145/145/145/145
    Standing calf raise 5 of 10 ............................ 100/100/100/100/100
    Hanging Leg raises 5 of 10 (for stomach)......... did all sets
    Incline situps 3 of 10-20 ...............................did sets of 20

    Hip flexors tight today


    TUESDAY

    barbell bench press 5 of 5 ..........................165/165/165/175/175
    Seated dumbell shoulder press 5 of 8 ............40/45/45/45/45
    Bicep cable curls (low pulley) 5 of 10 ............90/90/90/90/90
    Tricep pushdowns (straight bar) 5 of 10 ........60/60/60/60/60
    Bentover dumbell lateral raises 3 of 10-15 .....15/20/20

    Fantastic day
    Drank lots of water, made a real difference



    THURSDAY

    Leg press 4 of 15 ...................................360/360/360/360
    Leg curls 4 of 15 ....................................90/90/90/90
    Wide grip pulldowns 4 of 15 ......................110/110/110/110
    Hyperextensions 4 of 10 ..........................did all sets
    Pulldown ab crunches 4 of 15 ...................70/90/110/120

    Small gains are great


    FRIDAY (that's today, will be going after work)

    Incline dumbell bench press 4 of 10 ............50/50/55/60
    Dumbell side lateral raises 4 of 10 ..............15/15/15/15
    Bicep dumbell curls 4 of 12 .......................20/20/20/20
    Tricep pushdowns (rope) 4 of 12 ...............100/100/100/100
    Barbell upright rows 3 of 15 ......................50/50/50

    Dumbell Press- good weight -tough at the end
    lateral raises feel better
    Last edited by darray; 01-20-2007 at 09:43 AM. Reason: updating

  5. #5
    From fat to stacked darray's Avatar
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    Week 4 Second Phase

    WEEK 4

    MONDAY

    Bentover barbell rows 5 of 8...................75/95/100/100/100
    Barbell shoulder shrugs 5 of 10................135/135/135/135/135
    Leg extensions 5 of 10...........................90/90/90/105/120
    Hamstring curls 5 of 10..........................105/105/105/105/105
    Standing calf raise 5 of 10......................140/140/140/140/140
    Incline situps 3 of 10-20.........................20/20/20

    Shrugs - add more weight
    Legs - start with 120 next time


    TUESDAY

    Decline barbell bench press 5 of 5............165/185/185/185/185
    Seated barbell shoulder press 5 of 8.........65/75/95/105/115
    Preacher barbell curls 5 of 10..................50/50/50/50/50
    Lying tricep extensions 5 of 10................70/70/70/70/70
    Cable upright rows 3 of 15......................100/100/100

    Bench - start at 185 next time
    shoulders - start at 105 next time


    THURSDAY

    Hack squat 4 of 15...................................180/180/180/180
    Stiff leg dead lifts 4 of 15..........................95/95/145/145
    Seated cable rows 4 of 15.........................90/90/90/90
    Leg raises 4 of 12.....................................did all sets
    Crunches 4 of 25+.....................................25/25/25/25

    dead lifts - need wrist wraps
    abs are toast

    FRIDAY

    Flat dumbell bench press 4 of 10................50/60/70/70
    Dumbell front lateral raises 4 of 10..............10/20/20/20
    Bicep barbell curls 4 of 12.........................65/55/55/55
    Tricep pushdowns 4 of 12.........................60/70/70/70
    Close grip pulldowns 4 of 15......................120/110/110

    bench - start with 60 next time
    triceps - start with 70 next time
    pulldows - rests - start with 110 next time

  6. #6
    From fat to stacked darray's Avatar
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    Week 5

    WEEK 5

    MONDAY

    Bentover barbell rows 5 of 8...................105/115/115/115/135
    Barbell shoulder shrugs 5 of 10................185/185/185/185/185
    Leg extensions 5 of 10...........................120/120/135/150/150
    Hamstring curls 5 of 10..........................105/105/105/105/105
    Standing calf raise 5 of 10......................160/160/160/160/160
    Incline situps 3 of 10-20.........................20/20/20

    Rows - start with 115 next time
    Shrugs - you can do more
    Leg Extensions - Start with 135 next time
    Calves - Good wieght, keep at it


    TUESDAY

    Decline barbell bench press 5 of 5............185/185/185/205/205
    Seated barbell shoulder press 5 of 8.........105/115/115/115/115
    Preacher barbell curls 5 of 10..................65/70/70/70/70
    Lying tricep extensions 5 of 10................70/70/70/80/80
    Cable upright rows 3 of 15......................100/100/100

    Bench - made 200lbs today!! Try at least 1 more set at 205 next time
    Shoulders - great wieght
    Triceps - 1 more set of 80 next time
    Rows - rested 3x keep at it


    THURSDAY

    Hack squat 4 of 15...................................180/180/180/180
    Stiff leg dead lifts 4 of 15..........................145/145/145/145
    Seated cable rows 4 of 15.........................90/90/90/100
    Leg raises 4 of 12.....................................did all sets
    Crunches 4 of 25+.....................................30/30/30/30

    Dead Lifts - stay at this wieght
    Cable rows - just did them


    FRIDAY

    Flat dumbell bench press 4 of 10................60/70/70/70
    Dumbell front lateral raises 4 of 10..............20/20/20/20
    Bicep barbell curls 4 of 12.........................65/65/55/55
    Tricep pushdowns 4 of 12.........................70/80/80/80
    Close grip pulldowns 4 of 15......................110/110/110

    Bench - no heavier till you get a spotter to help
    triceps - keep at it
    pulldows - was 1 short, keep at it

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