My Routine?

[Andalite]

Upper/Lower split, 5x5, or 5/3/1 would be my choice.

A good upper/lower

Day 1

Squat 5x5
Walking Lunges 3-5 x 8-15 each leg
Seated Calves 3-5 x 8-12
Hanging Leg raises 3-5 x 8-12

Day 2

Standing OHP 5x5
Dips 3-5 x 8-12
Chins 3-5 x 8-12
Tri Extensions 3x12-15

Day 3

Deads 5x5
Hypers or Goodmornings 3-5 x 8-12
Standing Calves 3-5 x 12-20
Sit Ups bw x a lot; when you get strong at these hold a 5-10 pound DB behind your head

Day 4

Bench 5x5
Some sort of DB press 3-5 x 8-12
DB Row 3-5 x 8-12
Curls 3x8-12

You could do this four days a week if you recover well. I'd break it up to three days a week and rotate through the workouts. Do HIIT, LISS, or moderate cardio on your off days.

You could easily plug your numbers for OHP, Squat, Bench, Dead into the 5/3/1 percentages and run with that program. Get strong and big.

I think this is a great routine.

Also, try doing mobility drills. They'll help your hips and squats won't be painful (I read the other thread).

 

[ExtraMile]

Upper/Lower split, 5x5, or 5/3/1 would be my choice.

A good upper/lower

Day 1

Squat 5x5
Walking Lunges 3-5 x 8-15 each leg
Seated Calves 3-5 x 8-12
Hanging Leg raises 3-5 x 8-12

Day 2

Standing OHP 5x5
Dips 3-5 x 8-12
Chins 3-5 x 8-12
Tri Extensions 3x12-15

Day 3

Deads 5x5
Hypers or Goodmornings 3-5 x 8-12
Standing Calves 3-5 x 12-20
Sit Ups bw x a lot; when you get strong at these hold a 5-10 pound DB behind your head

Day 4

Bench 5x5
Some sort of DB press 3-5 x 8-12
DB Row 3-5 x 8-12
Curls 3x8-12

You could do this four days a week if you recover well. I'd break it up to three days a week and rotate through the workouts. Do HIIT, LISS, or moderate cardio on your off days.

You could easily plug your numbers for OHP, Squat, Bench, Dead into the 5/3/1 percentages and run with that program. Get strong and big.

this looks great, and using 5/3/1 percentages is a cool idea too

 

[Eric1987]

hey SL do you have a link to the 5/3/1 calculator/percentages? I looked for it online for the last 5-10 min and found nothing lol

I need that too. And when should I begin that routine you suggested? Theres a lot of stuff I dont know how to do very well there. I'll stick with it for a while to see how it works out.

 

[Eric1987]

I did the day 4 today and I am a lot more tired than normal. Tomorrow I'll start off with day 1.

 

[Eric1987]

So far I've done 1 2 and 4. It is a lot more taxing than what I normally do. By the time I am done I feel like I am gonna throw up and I have to slow it down during my workout. Is that normal?

 

[JDid23]

So far I've done 1 2 and 4. It is a lot more taxing than what I normally do. By the time I am done I feel like I am gonna throw up and I have to slow it down during my workout. Is that normal?

why don't you keep a log to help progress? That's not always bad, but it's not always good. It can be a sign of a weak diet- hows your diet

 

[Eric1987]

Diet and my name should not be in the same sentence...

 

[Tblock1]

why don't you keep a log to help progress? That's not always bad, but it's not always good. It can be a sign of a weak diet- hows your diet

A log would probably help a lot, I used to just do way too much every workout till I kept a log. More is not usually better with lifting. If you are working out for endurance, then throwing up means you did a hard good workout. With lifting it means you probably should take a little more rest between sets so you can have the highest intensity during sets.

 

[JDid23]

Diet and my name should not be in the same sentence...

diet is what you eat... However, most people "go on a diet" to lost weight. You don't hear about the ones (well besides on here) who go on a bulking diet to gain weight as much because a lot more people want to lose weight than gain weight.

 

[Eric1987]

diet is what you eat... However, most people "go on a diet" to lost weight. You don't hear about the ones (well besides on here) who go on a bulking diet to gain weight as much because a lot more people want to lose weight than gain weight.

Oh I know what a diet is. I just eat whatever I want to. I work at Mc Donalds so its not easy to eat proper.