look at my routine please?

Discussion in 'Strength & Conditioning Discussion' started by Ra1d3d, Dec 27, 2005.

  1. Ra1d3d

    Ra1d3d Banned Banned

    Joined:
    Apr 30, 2005
    Messages:
    85
    Likes Received:
    0
    Location:
    Vancouver, B.C.
    I recently graduated from highschool and used to fuck around in the gym with buddies during lunchbreak with freeweights and machines. Lately I've been creeping around these boards and others, and Carnal's motivational essay and Urban's site in particular tempted me to start lifting a bit more seriously.

    I sifted through what others had posted and the stickies, and put together a base; I was hoping for some comments on it. I won't even bother posting my big 3 maxes, it pales in comparison to a lot of your numbers :)

    I'm 6'3 192. a lanky fucker, I know. I guess I could be deemed athletic, I played basketball and rugby in highschool. My goals? Not sure. I just don't wanna be a skinny fuck anymore :)

    d1
    squat 4x4
    standing good mornings 3x9
    leg press 4x10

    d2
    bb benchpress 4x7
    arnold press 4x7
    db overhead press 4x7
    bb curls 4x7

    d3
    deadlift 4x5
    bent-over rows 4x7
    shrugs 4x10

    I found a routine in another thread that looked somewhat similar to this, I hope I didn't butcher it too much. I actually prefer freeweights over machines, so I usually like sticking with BBs or DBs. I'm looking to know if I'm overtraining, not training too hard, not enough reps, not enough sets, etc. Any feedback appreciated. Thanks.
     
  2. infamous mattyd

    infamous mattyd Brown Belt

    Joined:
    Jan 12, 2004
    Messages:
    4,583
    Likes Received:
    2
    Location:
    Dirty Jersey
    It may not me neccessary to incorporate both arnolds and overhead press
     
  3. Madmick

    Madmick Cerebrage Staff Member Senior Moderator

    Joined:
    Jun 13, 2005
    Messages:
    40,478
    Likes Received:
    33,518
    Location:
    NorCal
    It definitely isn't. Pick one or the other. Whichever you do, make sure to do it standing. Also, you wrote "standing good mornings." What's a seated good morning? I'm just curious. I couldn't visualize that.
     
  4. GreenRecon

    GreenRecon Swift, Silent, Deadly

    Joined:
    Nov 21, 2005
    Messages:
    287
    Likes Received:
    0
    Location:
    On patrol in the red zone.
    I would change it so that your doing your good mornings on back day. Also I would add in incline bench instead of two shoulder press movements on day 2. I would do something like this:

    Day 1:
    -squat
    -leg press
    -stiffleg deads
    -calf raise

    Day 2:
    -bench press
    -incline press
    -military or dumbell press
    -skull crush or close grip bench press

    Day 3:
    -deadlift
    -bent row or weighted chin
    -good mornings
    -shrugs
     
  5. GreenRecon

    GreenRecon Swift, Silent, Deadly

    Joined:
    Nov 21, 2005
    Messages:
    287
    Likes Received:
    0
    Location:
    On patrol in the red zone.
    It's when you sit on the end of a bench and then do your goodmornings. It's a little awkward to me. I prefer them standing.
     
  6. HULKAMANIA

    HULKAMANIA Blue Belt

    Joined:
    Apr 18, 2005
    Messages:
    785
    Likes Received:
    0
    Location:
    N/A
  7. HULKAMANIA

    HULKAMANIA Blue Belt

    Joined:
    Apr 18, 2005
    Messages:
    785
    Likes Received:
    0
    Location:
    N/A
    Oh and, Ra1d3d, you're going to be fine.

    You've constructed a fairly decent routine based off of information that you gleaned from this site all by yourself. If you keep up that kind of initiative and eagerness to improve, you'll go places in your weightlifting. Good job and keep up the good work.
     
  8. Madmick

    Madmick Cerebrage Staff Member Senior Moderator

    Joined:
    Jun 13, 2005
    Messages:
    40,478
    Likes Received:
    33,518
    Location:
    NorCal
    Ha, you got me there. I skimmed over that list but thought I already knew it all. How my arrogance quashes me.
     
  9. Madmick

    Madmick Cerebrage Staff Member Senior Moderator

    Joined:
    Jun 13, 2005
    Messages:
    40,478
    Likes Received:
    33,518
    Location:
    NorCal
    Oh, and actually, I visualized that just perfectly.

    Does anybody in here actually do those? How common an assistance lift is that?
     
  10. HULKAMANIA

    HULKAMANIA Blue Belt

    Joined:
    Apr 18, 2005
    Messages:
    785
    Likes Received:
    0
    Location:
    N/A
    As far as I can remember, Midwest is the only place I've seen them or heard them mentioned. I don't figure that they're very common. I tried them once back in the day, and I liked them. But that was before I had really figured out how to do a proper GM. I only liked them because I felt less likely to commit accidental suicide sitting down.
     
  11. Duncon76

    Duncon76 Blue Belt

    Joined:
    Aug 9, 2005
    Messages:
    613
    Likes Received:
    3
    Location:
    Boston
    I would not Deadlift and GM in the same workout unless one is looking for a back injury. Either do one or the other in that workout.
     
  12. datadog

    datadog Blue Belt

    Joined:
    Oct 19, 2005
    Messages:
    833
    Likes Received:
    0
    Location:
    Ohio
    May I suggest adding Weighted Pullups on your Pull day (d3).

    I started a push/pull/squat a few weeks ago and the pullups are easily the hardest item for me (we're the same height, but I outweigh you by about 90 pounds). I did pull on Monday and the area between my shoulders are nice and spent. Even more than deadlifts wore me out.

    And don't forget your abs!
     
  13. gruesome

    gruesome Green Belt

    Joined:
    Dec 3, 2003
    Messages:
    1,192
    Likes Received:
    0
    Location:
    shootings leader of canada
    Thats quite a blanket statement (to Duncon76). The real issue is whether gm's are ideal DL assistance.

    Ra1d3d, I've never contemplated using some of the rep schemes you've chosen, but that doesnt mean they wont work. Couple things, unless there was a reason behind it, curls are a pull of sorts, why not group them with your pull day? and as Datadog said where is the ab work?
     
  14. Mark Limbaga

    Mark Limbaga Amateur Fighter

    Joined:
    Jan 31, 2004
    Messages:
    6,120
    Likes Received:
    2
    Location:
    asia
    IMHO, start with a fgullbody workout first. It total nonsense to do splits when yu haven't developed a decent foundation yet. Besides, if you're going to make routines based on parts, why not include toes and fingers as well?
     
  15. krellik

    krellik Gimli son of Cisco

    Joined:
    Nov 11, 2003
    Messages:
    4,596
    Likes Received:
    2
    Location:
    Sweden (Kalmar)
    Well actually I dont think its a body part split but a pull, push, squat routine..
     
  16. Madmick

    Madmick Cerebrage Staff Member Senior Moderator

    Joined:
    Jun 13, 2005
    Messages:
    40,478
    Likes Received:
    33,518
    Location:
    NorCal
    Yeah, what the hell are you talking about, Phenom?
     
  17. WestLynnGangster

    WestLynnGangster Blue Belt

    Joined:
    Nov 15, 2005
    Messages:
    802
    Likes Received:
    0
    Location:
    Canada
    Maybe incorporate some lunges on day 1 , some pec flys on day 2 , and i dunno if you do upper back with your lower but some lat pull downs.
     
  18. Ra1d3d

    Ra1d3d Banned Banned

    Joined:
    Apr 30, 2005
    Messages:
    85
    Likes Received:
    0
    Location:
    Vancouver, B.C.
    Thanks for all your suggestions and motivation. I can't believe I forgot to add in the abs :(

    Urban's site and others have said weighted exercises are the best way to go (DB or plate held behind my head). How much should the weight be? 10? 15?

    Also, how often should I train them? I've heard different opinions, some say 5 times a week, some say once a week.
     
  19. Mark Limbaga

    Mark Limbaga Amateur Fighter

    Joined:
    Jan 31, 2004
    Messages:
    6,120
    Likes Received:
    2
    Location:
    asia
    If he's not strong enough yet, he won't be able to fully maximize results of splits. That's why fullbody routines are good for beginners. Once he has achieved a certain level of strength/conditioning, splits will be fine.

     
  20. Ra1d3d

    Ra1d3d Banned Banned

    Joined:
    Apr 30, 2005
    Messages:
    85
    Likes Received:
    0
    Location:
    Vancouver, B.C.
    How many days a week would I full-body train? 7?
     

Share This Page

  1. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
    By continuing to use this site, you are consenting to our use of cookies.