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JDid23
New member
yeah thx i think i'll try that out before..
i just don't want to go into the 5x5 right away, squatting every workout without at least getting used to it again
working on a new routine
- Thread starter JDid23
- Start date
yeah thx i think i'll try that out before..
i just don't want to go into the 5x5 right away, squatting every workout without at least getting used to it again
JDid23
New member
it's about that time again..
besides the fact that about 25% (including me) of the seniors in my school are sick, i am 100% ready to start lifting again.
I am going to start with a workout basically with the compound lifts + calf raises and bicep curls to get my lifts up, then go into more of a split.
To start (mostly working sets.. hopefully upping weight each workout)
Day 1
Squat- 2x5-8
Row- 2x5-8
OH Press- 2x5-8
Bicep Curls- 3 sets
Dips- 3 sets
Day 2
Squat (lighter)- 2 sets
Deadlift- 1 set (heavy + work up to it)
Bench- 2x5-8
Calf Raises- 3 sets
Chins- 3 sets
then, once my lifts are at a point where i am somewhat satisfied, i'll try the split that i made with EM's assistance; something like......
Day 1
Squat 2x5-8
OH Press 2x5-8
(Light lat pulldown warmup for chins)
Chinups 3 sets of sub failure--
Standing Calves 6 sets of 8-30
Hypers 2x10-15
Day 2
BB Bench 2x5-8
BB Row 3x5-8
DB Pullover 3x10-15
CGBP 2x8-12
Abs
Lat Raises 2x8-12
Day 3
Light(er) Squats- 1x8-12
Deadlift work up to a set of 6
Walking Lunges 2x20
Dips 3 sets of sub failure
Incline DB 2x8-12
Alt. DB Curls 2x10 (per arm)
besides the fact that about 25% (including me) of the seniors in my school are sick, i am 100% ready to start lifting again.
I am going to start with a workout basically with the compound lifts + calf raises and bicep curls to get my lifts up, then go into more of a split.
To start (mostly working sets.. hopefully upping weight each workout)
Day 1
Squat- 2x5-8
Row- 2x5-8
OH Press- 2x5-8
Bicep Curls- 3 sets
Dips- 3 sets
Day 2
Squat (lighter)- 2 sets
Deadlift- 1 set (heavy + work up to it)
Bench- 2x5-8
Calf Raises- 3 sets
Chins- 3 sets
then, once my lifts are at a point where i am somewhat satisfied, i'll try the split that i made with EM's assistance; something like......
Day 1
Squat 2x5-8
OH Press 2x5-8
(Light lat pulldown warmup for chins)
Chinups 3 sets of sub failure--
Standing Calves 6 sets of 8-30
Hypers 2x10-15
Day 2
BB Bench 2x5-8
BB Row 3x5-8
DB Pullover 3x10-15
CGBP 2x8-12
Abs
Lat Raises 2x8-12
Day 3
Light(er) Squats- 1x8-12
Deadlift work up to a set of 6
Walking Lunges 2x20
Dips 3 sets of sub failure
Incline DB 2x8-12
Alt. DB Curls 2x10 (per arm)
JDid23
New member
fuck it.. not gonna be a pussy and just start out with this routine tomorrow if i am feeling better than i am today!!!
Day 1
Squat 2x5-8
OH Press 2x5-8
(Light lat pulldown warmup for chins)
Chinups 3 sets of sub failure--
Standing Calves 6 sets of 8-30
Hypers 2x10-15
Day 2
BB Bench 2x5-8
BB Row 3x5-8
DB Pullover 3x10-15
CGBP 2x8-12
Abs
Lat Raises 2x8-12
Day 3
Light(er) Squats- 1x8-12
Deadlift work up to a set of 6
Walking Lunges 2x20
Dips 3 sets of sub failure
Incline DB 2x8-12
Alt. DB Curls 2x10 (per arm)
Day 1
Squat 2x5-8
OH Press 2x5-8
(Light lat pulldown warmup for chins)
Chinups 3 sets of sub failure--
Standing Calves 6 sets of 8-30
Hypers 2x10-15
Day 2
BB Bench 2x5-8
BB Row 3x5-8
DB Pullover 3x10-15
CGBP 2x8-12
Abs
Lat Raises 2x8-12
Day 3
Light(er) Squats- 1x8-12
Deadlift work up to a set of 6
Walking Lunges 2x20
Dips 3 sets of sub failure
Incline DB 2x8-12
Alt. DB Curls 2x10 (per arm)
JDid23
New member
soccer is over.........
i didn't want to lift during the season because i had to apply to colleges, keep my grades up, and play soccer 2-3 hours a day and our coach didn't let us know when practices were until literally that morning.
and that was 2 1/2 months of absolutely nothing
now i am ready to start lifting though.
what you think of that routine?
stop getting everyones opinion on all your stuff so you can change it to what they like! just get on with it!
JDid23
New member
felt great to be back in the gym....... however, it didn't feel great to feel like my lifts were all shit
Squat- I was working in with a guy who was doing crazy shit. he went from 405x10 to 225x15 and did about 10 sets all together. I asked him to watch my form, and he said that it was good and that he didn't see anything wrong with it.
95x8
135x6
135x6
OH Press- These pissed me the fuck off.. the 65x7 wasn't to failure, but it was damn close (same with the 60x5).. going to start with 60 next time. It's just annoying because i used to be able to do 90x5
45x8
65x7
60x5
Lat pulldown- warmup for chins (20 lbs x 12)
Chinups- I didn't want to go to failure, but by my 3rd set i wasn't able to do any more.
3- could have done 1 more
3- maybe could have done another
1 (and a half)
Standing Calf Raises
50x13 (no pause @ bottom)
20x13 (2 second pause)
20x13 (3 second pause)
20x13 (2-3 second pause)
50x12 (3 second pause)
Hypers- omfg this was hillarious. There was a PT who was training 5 ladies all doing hypers. They must have been in their 60s or 70s, and when i asked them if i could please work in, they said "okay hun".. one of them even called me a cutie, so i got the fuck out of there ASAP.
Hopefully, i will be able to bring up my lifts 5 pounds each week. I will try to vary the reps i do more on calf raises, and i also don't think i am going to be going on Sunday's (usually like saturday cuz it's less crowded, but yesterday i had to see my family in NYC)
I know i didn't do 8 reps on the squat, but i just really wasn't feeling it and in the right mind set to lift today. That will change for next workout- can't wait to fucking hit the bench again.
oh and i am still getting over being a little bit sick, but i think the squats cured me.
My diet for today has been solid so far at least.
morning i had; 20 g protein bar, handful of almonds, glass of milk (i hate drinking milk more than anything), 2 bottles of water, a banana, and just had a protein shake after getting back from the gym... going to try to keep my protein intake high from now on.
Squat- I was working in with a guy who was doing crazy shit. he went from 405x10 to 225x15 and did about 10 sets all together. I asked him to watch my form, and he said that it was good and that he didn't see anything wrong with it.
95x8
135x6
135x6
OH Press- These pissed me the fuck off.. the 65x7 wasn't to failure, but it was damn close (same with the 60x5).. going to start with 60 next time. It's just annoying because i used to be able to do 90x5
45x8
65x7
60x5
Lat pulldown- warmup for chins (20 lbs x 12)
Chinups- I didn't want to go to failure, but by my 3rd set i wasn't able to do any more.
3- could have done 1 more
3- maybe could have done another
1 (and a half)
Standing Calf Raises
50x13 (no pause @ bottom)
20x13 (2 second pause)
20x13 (3 second pause)
20x13 (2-3 second pause)
50x12 (3 second pause)
Hypers- omfg this was hillarious. There was a PT who was training 5 ladies all doing hypers. They must have been in their 60s or 70s, and when i asked them if i could please work in, they said "okay hun".. one of them even called me a cutie, so i got the fuck out of there ASAP.
Hopefully, i will be able to bring up my lifts 5 pounds each week. I will try to vary the reps i do more on calf raises, and i also don't think i am going to be going on Sunday's (usually like saturday cuz it's less crowded, but yesterday i had to see my family in NYC)
I know i didn't do 8 reps on the squat, but i just really wasn't feeling it and in the right mind set to lift today. That will change for next workout- can't wait to fucking hit the bench again.
oh and i am still getting over being a little bit sick, but i think the squats cured me.
My diet for today has been solid so far at least.
morning i had; 20 g protein bar, handful of almonds, glass of milk (i hate drinking milk more than anything), 2 bottles of water, a banana, and just had a protein shake after getting back from the gym... going to try to keep my protein intake high from now on.
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good, the muscles where i get mad doms is glutes, traps, hams and abs. Hams and abs easily stay sore for weeks sometimes. After squat day I always have sore as fuck hams and glutes for days, my quads are kinda tight then after 2 days or so the DOMS kicks in on my inner thigh.
gotta love trainin legs bro
gotta love trainin legs bro
