Tear my work out apart and make it better

Discussion in 'Strength & Conditioning Discussion' started by Morgano, Jan 4, 2006.

  1. Morgano

    Morgano Orange Belt

    Joined:
    Mar 25, 2005
    Messages:
    417
    Likes Received:
    1
    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
     
  2. Mark Limbaga

    Mark Limbaga Amateur Fighter

    Joined:
    Jan 31, 2004
    Messages:
    6,120
    Likes Received:
    2
    Location:
    asia
    How about reading the stickies first?
     
  3. Morgano

    Morgano Orange Belt

    Joined:
    Mar 25, 2005
    Messages:
    417
    Likes Received:
    1
    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.
     
  4. Urban

    Urban Savage Mystic

    Joined:
    May 16, 2003
    Messages:
    16,854
    Likes Received:
    169
    Location:
    Sippin on sunshine
    why did you opt for higher reps?
     
  5. oyaji poi

    oyaji poi oyaji belt

    Joined:
    Sep 5, 2004
    Messages:
    5,616
    Likes Received:
    15
    Location:
    Soap Land
    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
     
  6. Mark Limbaga

    Mark Limbaga Amateur Fighter

    Joined:
    Jan 31, 2004
    Messages:
    6,120
    Likes Received:
    2
    Location:
    asia
    so you're looking to put on size first and foremost?
     
  7. Reakt

    Reakt Green Belt

    Joined:
    Feb 3, 2003
    Messages:
    1,045
    Likes Received:
    1
    Location:
    Sydney, Australia
    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.
     
  8. Madmick

    Madmick Cerebrage Staff Member Senior Moderator

    Joined:
    Jun 13, 2005
    Messages:
    40,489
    Likes Received:
    33,536
    Location:
    NorCal
    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.
     
  9. Morgano

    Morgano Orange Belt

    Joined:
    Mar 25, 2005
    Messages:
    417
    Likes Received:
    1
    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...
     
  10. Morgano

    Morgano Orange Belt

    Joined:
    Mar 25, 2005
    Messages:
    417
    Likes Received:
    1
    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
     
  11. Morgano

    Morgano Orange Belt

    Joined:
    Mar 25, 2005
    Messages:
    417
    Likes Received:
    1
    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.
     
  12. HevyDevyGK

    HevyDevyGK Yellow Belt

    Joined:
    May 6, 2005
    Messages:
    197
    Likes Received:
    0
    Location:
    Scotland
    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?
     
  13. Barut

    Barut Banned Banned

    Joined:
    Dec 2, 2004
    Messages:
    6,325
    Likes Received:
    0
    ^^^^ Switch upright rows for bent over rows and remove the flys and it looks ok.
     
  14. HevyDevyGK

    HevyDevyGK Yellow Belt

    Joined:
    May 6, 2005
    Messages:
    197
    Likes Received:
    0
    Location:
    Scotland
    Ok thanks. why remove the Flys? and why bent over instead of upright? just so I know in future.
     
  15. Sonny

    Sonny Titanium Belt

    Joined:
    May 19, 2003
    Messages:
    48,378
    Likes Received:
    6,639
    Location:
    Vancouver
    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.
     
  16. Morgano

    Morgano Orange Belt

    Joined:
    Mar 25, 2005
    Messages:
    417
    Likes Received:
    1
    upright rows bug my wrists...
     
  17. Mark Limbaga

    Mark Limbaga Amateur Fighter

    Joined:
    Jan 31, 2004
    Messages:
    6,120
    Likes Received:
    2
    Location:
    asia
    You have decent strength for that size. If you wanna improve your grip, writ rollers, farmer walks and static holds will do the trick.
     
  18. Barut

    Barut Banned Banned

    Joined:
    Dec 2, 2004
    Messages:
    6,325
    Likes Received:
    0
    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.
     
  19. CarnalSalvation

    CarnalSalvation Trying to make a Milankey

    Joined:
    Dec 16, 2001
    Messages:
    13,430
    Likes Received:
    0
    Location:
    Grand Rapids, Michigan
    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.
     
  20. rEmY

    rEmY Needs to eat more

    Joined:
    Apr 10, 2002
    Messages:
    10,091
    Likes Received:
    6
    Location:
    Tokyo, WI
    ive been finding that db presses work that just fine.
     

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.