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Tear my work out apart and make it better

Morgano

Orange Belt
@Orange
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Suppose first i should explain my goals, i'm 5'7, in sept i was around 160, tons of injuries later, and off to college i'm down to 150. I want to first and foremost gain some muscle and size, strength being second goal, with appearance being a third

3x10 of everything
Monday:
Bench-barbell
Bench-dumbbell
Skull crushers
Dips
Cable curls
Biceps curls

BJJ class 8-1030

Tuesday-
Leg press
Squat
Leg extension
Deadlift
Stiff leg deadlift
Leg curls

Wednesday-
Shoulder shrugs
Bent rows
Military press
Lat pull downs
Deltoid work
Pull-ups

Bjj-9-1030

Thursday-
Same as Monday except chinups instead of bicep curls
shadow boxing 3x10 rounds

Friday- if playing football on Saturday off otherwise running sprints or bas rutten bag work

Saturday-sometimes play pickup football games

Sunday-if sore rest if not bas rutten bag work

Once in a while if I
 
I did read the stickies, however, I opt to do more repititons than the amount suggested...My main concern here is squating and deadlifting on the same day.
 
why did you opt for higher reps?
 
you have a bodybuilding workout. you're working body parts, you should be working movements. get stronger at pushing things, and pulling things, and squating things. your main lifts should be based around those kinds of things, with your "auxilary" or assistance lifts being there to support your main lifts. your main lifts (bench, overhead press, squat, deadlift) will develop strength in certain movements. your extra lifts (incline bench, front squat, lunges, good mornings) make you stronger on your main lifts. you can't think that you're going to lift a certain way and get stronger, then another way and get bigger, then another way to look better. that's detrimental to your overall development. it's complicating things. lift to get stronger, eat properly, lift consistently, and educate yourself about strength training. these things combined will you give you other benefits such as "bigger muscles" , health, and chicks. lots of chicks.

if you want to improve your appearance and want to improve certain bodyparts independent of other parts you should go to www.bodybuilding.com and ask for help there. while you're at it you should start spening alot of money on supplements. because to increase the thickness of your back flaps and your appearances, you'll need lots of supplements. however, to get stronger, for a novice, you only need to eat clean, rest properly, and educate yourself a bit better. oh, and DON'T DO CABLE CURLS AND BICEP CURLS, ESPECIALLY NOT ON THE SAME DAY BECAUSE THEY'RE THE SAME THING!!

good luck
 
mabey hes only been lifting for a couple of months in that case reps of 10 is allright, you wouldn't build a house on a piss weak foundation, you shouldn't build your body like that either.
 
Monday becomes DAY 2:
Choose between your bench presses, and add an overhead press.

Tuesday becomes DAY 1:
Choose between squat or deadlift, get rid of leg extensions. You should probably get rid of leg press, but if you want to make it your assistance lift, do it after squats, and for no more than 2-3 sets (considering the routine you put together, I'm gonna make some assumptions and recommend you opt for 2...at least for the first month).

Wednesday becomes DAY 3:
This day is fucked. Make it your deadlift day. Keep shrugs and pull-ups, change everything else.
 
First thanks for the advice without flamming, it's very much appreciated. In so far as the reason for keeping higher rep counts, I'm a little worried about injuring myself working with real heavy weights until I build up some stregth.

For example I can squat 365 below parallel, or at least I could a few months ago before I stopped working out. But weighing 150 pounds I'm a little causcious to add more weight, worried about hurting my knees primarily. So I was thinking of doing lower weights and doing a lot of reps.

My dead lifts floating around 315, and haven't been able to do more due to grip issues, but that's another problem for another day.

Also on a side note my bench is by far my weakest lift, my upper body strength isn't great and thats really what I want to focus on and wanted to work it so I could do upperbody twice a week. I used to bench once a week but didn't see a whole lot of results, I bumped it up to twice a week and did up my weight some.

oh when i said cable curls i meant those cable crossover things, I don't know their exact name so i'll provide a link.
cable cross thingers

Also I know lifting for appearance is a big no no, I wanted to work casino security on my summer break/semester breaks but didn't want to walk in looking tiny...
 
Also I kind of wanted to throw in some cleans in there but I couldn't figure out where exactly to do so.

Right now I'm on semester break so I'm not really lifting as I don't have a gym, just doing your basic pushups situps and hindu squats
 
I think my deadlift being lower has a lot to do with me having trouble gripping the weight, also my lower back hurts a lot in between sets...that and i used to lift a lot for h.s. football and we focused more on squats than deadlifts...

my bench is sadly under 200 right now....and i desperately want to bring that up.
 
now without reading the other replies, lets see if my extreme noob abuse has taught me anything.

I suggest

Monday: Pull

Deadlift
Upright Rows
Shrugs
Bicep Curls (yeah I know!)

Wednesday: Push

Benchpress
Milatary Press
Chest Dip
Flys
Tricep Extensions

Friday: Legs

Squats
Lunges

with some ab work as well

That any good, anyone want to wreck my hopes that I think I know what I'm doin?
 
^^^^ Switch upright rows for bent over rows and remove the flys and it looks ok.
 
Ok thanks. why remove the Flys? and why bent over instead of upright? just so I know in future.
 
HevyDevyGK said:
Ok thanks. why remove the Flys? and why bent over instead of upright? just so I know in future.

Upright rows can be murder on the shoulders, at least in my case they are. Bent over rows are a far more effective compound movement for the shoulders, back, traps, biceps etc.
 
You have decent strength for that size. If you wanna improve your grip, writ rollers, farmer walks and static holds will do the trick.
 
HevyDevyGK said:
Ok thanks. why remove the Flys? and why bent over instead of upright? just so I know in future.

See Sonny's post for on the rows. I personally think flys are a waste of time. They're a shaping excercise. As I said, the workout you posted does look pretty good.
 
I've honestly thought about experimenting with incline DB fly's. Whenever I miss a bench in competition, the same area worked by that lift gets sore. Just a an observation.

Generally though yes, I would agree they're a waste of time.
 
CarnalSalvation said:
I've honestly thought about experimenting with incline DB fly's. Whenever I miss a bench in competition, the same area worked by that lift gets sore. Just a an observation.

Generally though yes, I would agree they're a waste of time.

ive been finding that db presses work that just fine.
 
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