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working on a new routine

i wasn't too satisfied with parts, but was real happy with others today.


OH Press
65x7
75x7
85x4 (and i rested a lot, last one i would have barely been able to do)

Row
75x7
85x7
105x5 (really cheated on the last one)

chinups-- barely hit my 3rd on the last set.
5
3
3

Alt. DB Curls on incline bench-- i just did these wrecklessly. Not proud to say, but it's true. Also, when i do them starting out like a hammer curl and curl it when i go up i can do more. I am embarassed to say my right bicep is so weak, that with 15 pounds i failed on my 4th or 5th rep with it lol.

Planks- 1:43... i didn't arch my back this time.. didn't really know if arching your back was good, but a guy i was talking to in the gym said i shouldn't arch it.
 
i am not squatting until further notice so i just wanted to make a small change; i also cannot edit my other post. Also, just wanted to point out (for myself) that i might not be able to hit my chins/dips on the 2nd set. I also just found a workout partner. Good friend of mine who has been doing the wrong shit for years. He's big as hell (besides legs) but hasn't nearly reached his full potential because of all the stupid shit he has done.
Some quick questions

-For dips, is it better to do them with a wider grip (more chest) or more narrow grip (more triceps)? Maybe switch it up each workout?
-You think that Workout B has a bit too much volume on it?
-To avoid supersetting (i hope this term is correct, but basically like doing 1 tricep exercise, then another) should i switch up some of the exercises on Day A so it's like Bench-Incline DB Press-Chins-Military Press-Rows-Lat Raises... and Day B after my legs, should i do like 1 tri, 1 bi, 1 tri, 1 bi for exercises?



Workout A

Bench Press 2x5-8 working sets... warmups- 45x10, 95x5, 115x5, 125 working.
Inclined DB Press 2x8-12
Chins-2x5-8
Rows 2x5-8
Military Press 2x5-8
Lateral Raises 2x8-12

Workout B

Deadlift 1x5-8
Walking lunges with dumbbells 2x20
Calf Raises 3x15
Leg Curl 3x6-8
Dips 2x8-12(2nd set i might only be able to hit 6 or 7)
Tricep Pushdowns 2x8-12
Barbell curl 2x8-12
Inclined Db curl (45 degree bench) 2x8-12
Planks 2x failure
 
JDid23 said:
i am not squatting until further notice so i just wanted to make a small change; i also cannot edit my other post. Also, just wanted to point out (for myself) that i might not be able to hit my chins/dips on the 2nd set. I also just found a workout partner. Good friend of mine who has been doing the wrong shit for years. He's big as hell (besides legs) but hasn't nearly reached his full potential because of all the stupid shit he has done.
Some quick questions

-For dips, is it better to do them with a wider grip (more chest) or more narrow grip (more triceps)? Maybe switch it up each workout?
-You think that Workout B has a bit too much volume on it?
-To avoid supersetting (i hope this term is correct, but basically like doing 1 tricep exercise, then another) should i switch up some of the exercises on Day A so it's like Bench-Incline DB Press-Chins-Military Press-Rows-Lat Raises... and Day B after my legs, should i do like 1 tri, 1 bi, 1 tri, 1 bi for exercises?



Workout A

Bench Press 2x5-8 working sets... warmups- 45x10, 95x5, 115x5, 125 working.
Inclined DB Press 2x8-12
Chins-2x5-8
Rows 2x5-8
Military Press 2x5-8
Lateral Raises 2x8-12

Workout B

Deadlift 1x5-8
Walking lunges with dumbbells 2x20
Calf Raises 3x15
Leg Curl 3x6-8
Dips 2x8-12(2nd set i might only be able to hit 6 or 7)
Tricep Pushdowns 2x8-12
Barbell curl 2x8-12
Inclined Db curl (45 degree bench) 2x8-12
Planks 2x failure
Click to expand...

Don't do leg curls, tris pushdowns and inclined curls, that's less 3 exercises!

For the overhead press work to 8 reps with 80lbs, then you get to increase the weight.
 
hmm i still want to do bicep work where my right arm is lifting the same as my left, so maybe i will do Alt. Standing DB Curls.. Tell me how you think these changes are. (and the order of exercises) I am kind of liking the tricep pushdowns for some reason lol.

Workout A

Bench Press 2x5-8 working sets... warmups- 45x10, 95x5, 115x5, 125 working.
Inclined DB Press 2x8-12
Chins-2x5-8
Military Press 2x5-8
Rows 2x5-8
Lateral Raises 2x8-12

Workout B

Deadlift 1x5-8
Walking lunges with dumbbells 2x20
Calf Raises 3x15
Tricep Pushdowns 2x8-12
Alternate DB Curls 3x10
Dips 2x8-12
Planks 2x failure
 
JDid23 said:
hmm i still want to do bicep work where my right arm is lifting the same as my left, so maybe i will do Alt. Standing DB Curls.. Tell me how you think these changes are. (and the order of exercises) I am kind of liking the tricep pushdowns for some reason lol.

Workout A

Bench Press 2x5-8 working sets... warmups- 45x10, 95x5, 115x5, 125 working.
Inclined DB Press 2x8-12
Chins-2x5-8
Military Press 2x5-8
Rows 2x5-8
Lateral Raises 2x8-12

Workout B

Deadlift 1x5-8
Walking lunges with dumbbells 2x20
Calf Raises 3x15
Tricep Pushdowns 2x8-12
Alternate DB Curls 3x10
Dips 2x8-12
Planks 2x failure
Click to expand...

Looks good to me!
 
k thx for all the help man.. can't wait to start this on saturday. i think i am going to bring down my OH Press to 75 and 80 for my 2 working sets.. It really is that bad for me right now lol. Rows i want to bring down to 95 (only 10 lbs).. I feel like i went up way too fast on my lifts before and i also did OH Press/Rows today and am starting on saturday so i don't want to do too much. I am going to try standing calf raises on the standing calf raises machine for my calf workouts.

one more ?-- for my military press, my left arm always locks out before my right.. is there anyway to fix this, or are DB Incline Presses already assisting with this? Thx

EDIT; damn i am pretty indesisive....... would it be okay to do 2x failure on pullups instead of tricep pulldown? I have heard awesome things about pullups... or would they be kind of taxing to go with dips?
 
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workout felt decent today.. it was fucking tiring as hell!!! Bench Press raped me, then chins after them felt so hard... and after that my DB Incline felt awesome to grind out... military press went down as usual (wtf!), but it might be because i did them 2 days ago on thursday. rows i also did 2 days ago, and dropped the weight 10 lbs for 7 reps. Lat raises were hard as fuck! Thx again Korin, i think i am going to throughly enjoy these workouts and i feel like they are damn hard... and i am up for the challenge.

and yeah, i just said this but i also did chins/military press/rows 2 days ago, and my chins/military press went down.. my military press has been going down anyways, but today was just crazy! i will see how i do on thursday with them.

Bench Press
45x10 (warmup)
95x5 (warmup)
115x5 (warmup)
125x7
125x6 (spotter stepped in but i could have done it on my own)

Chinups- not too happy with these.. they are damn hard at full ROM
4
3

DB Incline Press
20x5 (seeing how it felt)
25lbs x 11
30 lbs x 10

Military Press- i didn't fail, but i did as many as i could without failing.
45x10 (warmup)
75x5
80x4

Rows- brought down 10 lbs from last workout since it was 2 days ago
65x8 (warmup)
85x8
95x7

DB Lateral Raises- Holy Fuck these were hard!!!
12 lbs x 11
15 lbs x 8
 
JDid23 said:
workout felt decent today.. it was fucking tiring as hell!!! Bench Press raped me, then chins after them felt so hard... and after that my DB Incline felt awesome to grind out... military press went down as usual (wtf!), but it might be because i did them 2 days ago on thursday. rows i also did 2 days ago, and dropped the weight 10 lbs for 7 reps. Lat raises were hard as fuck! Thx again Korin, i think i am going to throughly enjoy these workouts and i feel like they are damn hard... and i am up for the challenge.

and yeah, i just said this but i also did chins/military press/rows 2 days ago, and my chins/military press went down.. my military press has been going down anyways, but today was just crazy! i will see how i do on thursday with them.

Bench Press
45x10 (warmup)
95x5 (warmup)
115x5 (warmup)
125x7
125x6 (spotter stepped in but i could have done it on my own)

Chinups- not too happy with these.. they are damn hard at full ROM
4
3

DB Incline Press
20x5 (seeing how it felt)
25lbs x 11
30 lbs x 10

Military Press- i didn't fail, but i did as many as i could without failing.45x10 (warmup)
75x5
80x4

Rows- brought down 10 lbs from last workout since it was 2 days ago
65x8 (warmup)
85x8
95x7

DB Lateral Raises- Holy Fuck these were hard!!!
12 lbs x 11
15 lbs x 8
Click to expand...
not going to failure is good, also with the laterals do them strict, dont swing the weight at all even if it means you have to go lighter, dont let the weight come infront of your body, keep them out to the sides and only let them come within about 5 inches from touching your sides so as not to loose tension
 
ExtraMile said:
not going to failure is good, also with the laterals do them strict, dont swing the weight at all even if it means you have to go lighter, dont let the weight come infront of your body, keep them out to the sides and only let them come within about 5 inches from touching your sides so as not to loose tension
Click to expand...

ahh i touched.. next time i will probably do 10 lbs and 12 lbs for them and keep them further from my body.. Damn those things are hard. I am also going to try squatting with 95 lbs next workout just to see how i feel. I don't ANY pain when i do bodyweight squats, and if it hurts i am scheduling a doctors appointment. If it doesn't hurt, i'll restructure it a bit.
 
Goals-- by the end of the august

Well, now until the end of august i have a lot going on. Going to Florida for about 5 days, coming home for about a week and heading to Europe followed by 2 a days for soccer.. I'll have to get used to those before i can start training again. I will have to come up with some intense bodyweight stuff to do in Europe along with running, and i hope the hotel i stay at has a barbell!! However, i would like to make some goals for myself to try to meet by the end of August. These are subject to change, and if time is really that much of an issue i won't be disappointed.

Will update with squat once i can squat again. Truly a shame i hurt my quad or squatting would definitely be my best lift right now.

Deadlift
Current- 180x6
Goal- 200x6

Bench
Current-125x7
Goal-135x8 OR 140x5

Row
Current- 95x7 (i can go up to 105x5, deloaded though)
Goal- 120x6

OH Press
Current- No idea!
Goal- 90x5

Chinups
Current- 4 or 5 first set
Goal- 8 first set

Dips
Current- Depending on grip, between 7-9
Goal- 12 first set

DB Incline Press
Current- 25x11/30x10
Goal- 35x10/40x10

DB Lateral Raises
Current- 12 lbs x 11/ 15 lbs x 8-- form off?
Goal- 15 lbs x 12/ 20 lbs x 8

Walking Lunges with DBs-- will update when i attempt
Current- ?
Goal- ?

Calf Raises 3x15-- used to do with DBs, but for better ROM going to try standing- will update when i attempt
Current- ?
Goal- ?

Tricep Pushdowns-- will update when i attempt
Current- ?
Goal- ?

Alternate DB Curls-- 3x10-- (5 per arm)
Current- (about a week ago)- 20x10, 25x10, 25x10
Goal- 25x10, 30x10, 30x10

Planks
Current- between 1:35-2:00
Goal- 2:15
 
Last edited:
Deadlift 1x5-8
Walking lunges with dumbbells 2x20
Calf Raises 3x15
Tricep Pushdowns 2x8-12
Alternate DB Curls 3x10
Dips 2x8-12
Planks 2x failure

Deadlift- was pretty taxing.. i think i want to stay at 185 for another workout.
135x10 (warmup
185x3 (left under, right over)
185x3 (right under, left over)-- 3rd one i almost lost grip
185x1 (double over)

Walking DB Lunges
20 lb DBs x 20
25 lb DBs x 10-- got mad tired and my hams were already cooked from deadlifts.. i think i am going to do 15 and 20 lbs next time, then try 25 because my grip was hurting and my hams were gone.

Standing Calf Raises on machine
50 lbs x 10 (holy shit i had no idea these were so hard/my calves were so weak!)
30 lbs x 15
30 lbs x 15
can't even think if i did another set-- i forgot my paper in the car, but i don't think i did and next time i gotta remember to bring it in with me.

Dips-- there is a wide grip, real narrow grip, and in between grip.. i did the in between
8
7

Alternate DB Curls- first, i started with only DB Curl... but my right arm is real weak so it was tough.. so i altered it to starting as a hammer curl and changed up mid way. (if this makes any sense lol)
20 lbs x 10 (5 per arm)
20 lbs x 10 (5 per arm)
25 lbs x 10 (5 per arm)

Tricep Pushdowns
30 lbs x 12
35 lbs x 9



ok workout today.. i think this was actually the first time i felt gone from doing deadlifts.. Maybe it was because of the lunges that made me realize how much it works my hamstrings, but yeah.



OHH and i can't forget that i tried squatting today.. there was very minimal pain with 95x5 and it felt like a breeze. Any ideas on how to incorporate it back into my routine? I want to go up pretty slowly so i will probably only do up to 135 or 155 x 5..
 
JDid23 said:
Walking DB Lunges
20 lb DBs x 20
25 lb DBs x 10-- got mad tired and my hams were already cooked from deadlifts.. i think i am going to do 15 and 20 lbs next time, then try 25 because my grip was hurting and my hams were gone.
Click to expand...

getting tired is good! your grip getting tired is also good as it will stop you loosing grip on deads...
 
i was very satisfied with my workout today for the most part... Deads and Bench are killer!

Deadlift- i wasn't so sure about doing deads within 2 days of each other, but today i came in determined, and was quite happy.
155x6 (warmup)
190x3 (left under/right over)
190x3 (right under/left over)
190x1 (double over)

Bench Press
45x10 (warmup)
95x5 (warmup)
115x5 (warmup)
125x8- no spot
130x5- spot at the last second but i didn't need.

Chinups- i think next time, i am going to try chins first. I know i can do more than 4, but deads/bench before left my arms tired as hell!
4
3

Incline DB Press- real hard to do after bench.
30 lb DBs x 8
30 lb DBs x 8

Rows
65x8 (warmup)
95x8
100x8 (6th set my arm didn't lock out, 7th and 8th i used a little back to get it up)- gonna stick with 100 lbs for my first set next workout

Lat Raises (someone wanted to squat, so i let him do that b4 i did military press)-- i felt a weird crack in my left arm during these... is this normal?
10 lb DBs x 12
12 lb DBs x 10

Military Press- deloaded almost 30 lbs!
45x8 (warmup)
60x8
70x8 (last 2 reps were tough)
 
KoRiN said:
Why are you doing 3 sets of deads with max weights?
Click to expand...

EM- thanks bro.. my mom notices it too :) I don't know my weight at the moment, but i will weigh myself next time at the gym.. yep, 190 is my new PR and i am hoping to keep increasing.

Korin- I don't consider that 3 sets.. I just like to mix up the grip so i have 3 over/under with each grip, and i just wanted to try the double over.
 
for some reason, i can't edit my last post... Anyways, i am going to constantly update my goals, and i also have no idea how long i am going to be able to lift (effectively) because of my 2 vacations this summer followed by coming back to intense soccer + jetlag.


Deadlift
Current- 190x7
Goal- 210x6

Bench
Current-125x8/130x5 (more now)
Goal-140x7/145x5

Row
Current- 100x8
Goal- 120x7

OH Press
Current- 70x8
Goal- 90x5

Chinups
Current- 4 first set
Goal- 7 first set

Dips
Current- Depending on grip, between 7-9
Goal- 12 first set

DB Incline Press
Current- 30x8
Goal- 40x10

DB Lateral Raises
Current- 12 lbs x 10
Goal- 20 lbs x 8

Walking Lunges with DBs--
Current- 20 lbs x 20// 25 lbs x 10-- (can do more)
Goal- 30 lbs x 20

Calf Raises 3x15-- Standing on machine
Current- umm 60 lbs?
Goal- 100 lbs

Tricep Pushdowns--
Current- first workout- 30x12/35x9
Goal- 50x10

Alternate DB Curls-- 3x10-- (5 per arm)
Current-- 20x10, 25x10, 25x10
Goal- 25x10, 30x10, 30x10

Planks
Current- between 1:35-2:00
Goal- 2:15 (strict form)
 
JDid23 said:
EM- thanks bro.. my mom notices it too :) I don't know my weight at the moment, but i will weigh myself next time at the gym.. yep, 190 is my new PR and i am hoping to keep increasing.

Korin- I don't consider that 3 sets.. I just like to mix up the grip so i have 3 over/under with each grip, and i just wanted to try the double over.
Click to expand...

Oh yeah yeah, I got it, good move :supercool
 
KoRiN said:
Oh yeah yeah, I got it, good move :supercool
Click to expand...

thx.. i feel like i need another bicep exercise on Day B.. Would adding barbell curls be alright? I know you used to have them, but i realize my threshold for work is higher than what i thought.
 
JDid23 said:
thx.. i feel like i need another bicep exercise on Day B.. Would adding barbell curls be alright? I know you used to have them, but i realize my threshold for work is higher than what i thought.
Click to expand...

Sure go ahead 3x12 it's fine keep a good form until the 8-9th rep then if you need to add a little body english to complete the rest of them go ahead.
 
KoRiN said:
Sure go ahead 3x12 it's fine keep a good form until the 8-9th rep then if you need to add a little body english to complete the rest of them go ahead.
Click to expand...

ok sounds good! Should i do them against a wall to make sure i am only using my biceps and not cheating (up until a certain point).. and by a little body english, you do mean a little right?
 
man... not too happy with todays workout.. I am really pissed that i forgot my DB Curls.. completely stupid move on my part, but i will have to take that as a lesson taht after each set, i need to write down what i did (stopped after legs today writing down)

Squat- wanted to get an idea of where im at and the 155x5 i felt. was at 185x5 a little over a month into my training before this, so i am hoping to go up pretty fast. Next time, i will start with 135 for working sets, and go up in 10 pound intervals until i hit 165.
95x7
135x6
155x5

DB Lunges- damn these are harder than i thought once again! I had to break up the 25 x 10s cuz my grip was about to give on me and i really couldn't do more. Also, in terms of form on my lunges, is my leg that im lunging with supposed to touch the ground? I tried not to touch, but i did a few times. I tried to go down as far as i could without touching.
20 lb DBs x 20
25 lb DBs x 10
25 lb DBs x 10

Standing Calf Raises (on machine)- felt the burn and the ROM!
40 lbs x 15
40 lbs x 15
40 lbs x 15

Dips (most narrow grip possible, hardest for me)
8
7

Barbell Curls- wow these are tough lol!
45 x 10
45 x 10

Tricep Pushdowns
35 x 12
42.5 x 8

For abs today, i decided to go away from my norm and do some decline situps

Decline Situps
Highest Decline x 10 (holy shit!)
2nd highest decline x about 10 with an 8 pound medicine ball behind my head/throwing up to someone on the way up
2nd highest decline x 6-7 with 8 pound medicine ball again

man i can't wait to hit the gym on monday for my Workout A (i like it a lot more than B lol)
 
JDid23 said:
ok sounds good! Should i do them against a wall to make sure i am only using my biceps and not cheating (up until a certain point).. and by a little body english, you do mean a little right?
Click to expand...

I mean do 8-9 reps against the wall then move away from the wall and power out some more reps.
 
I was somewhat satisfied with my workout today.. I will start tracking my PRs, hopefully hitting them each workout or every other workout per workout A/B

Questions in bold

300th post -> PR

Deadlift
155x8 (warmup)
195x6 (3x left under, right over/ 3x right under, left over) ---> PR.. already breaking a nice sweat

Flat BB Bench Press- these are going up nicely. i like the 5-8 rep range idea thx korin
45x10 (warmup)
95x5 (warmup)
115x5 (warmup
130x7 (7th spotter)
130x6 (6th spotter)

Chinups- ok, there is no actual chinup bar at my gym... however, there are 2 bars that are an ok distance apart (few inches) and i use those with an underhand grip (you can't go completely underhand, and on one of the sets i used them like to the side).. Is this maybe a reason why i can't do as many chins? My arms feel so wiped after heavy deads/bench press, and i can't seem to push out another rep on my chins. Should i do these before i do deadlift one of these days to see if it has any effect?
1st set- 4
2nd set- 3

Incline DB Bench Press- same with chins... i KNOW i could do more if i wasn't benching before this.. Should i do these with a 5-8 rep range and try to increase the weight, or stick to the 8x12? I feel like doing 12 reps after heavy bench/chins/deads is a bit much to add weight each workout anyways,
30 lb DBs x 10 ---> PR
30 lb DBs x 6 or 7

Barbell Rows-- i fucking love this exercise!!
65x8 (warmup)
100x8
105x7 ---> PR

OH Press these were interesting today.. I know i could have hit an 8th rep on 75 lbs, but my right arm wouldn't lock out.. my left arm was there, just pissed my right couldn't finish
45x8 (warmup)
75x7 (8th was half way there)
75x5

Side Lat Raises w/ DBs-- these are tough lol
10 lb DBs x 11
12 lb DBs x 10


I know consistensy is key, but what do you think about adding Power Cleans to Day B?? Maybe getting rid of lunges, or just adding them anyway! They are the one compound lift i don't do, and early into my rippetoes (i changed it a little, stupid i know but i did) i did clean/push press for 95x5

Also for rows, i haven't been doing them completely bent over, i go about half way and it feels more comfortable.. Should i bend over the whole way or is it ok to do it like this? A guy who was doing 185 for reps on BO Rows told me that's how he did it.

i will be away from wednesday-sunday, and can't eat thursday due to religious reasons and spending the whole day with my dad, so that is why i lifted today instead of tuesday.. i will lift at the hotel wednesday, and hopefully really eat well that night.
 
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The inclined pres after flat bench wears you out now because you still have to adjust, you can do 35lbs dumbells next time.
 
JDid23 said:
really?? Why is that? I have heard great things about them and to hear bad things about them from someone as experienced as you is a shocker.
Click to expand...

The only time i do a clean is when i need to put the bar up to shoulder height before doing my first rep of military press!
 
JDid23 said:
really?? Why is that? I have heard great things about them and to hear bad things about them from someone as experienced as you is a shocker.
Click to expand...

Hard on the AC joint and wrists. Potentially dangerous as all balistic movements can be. Not really worth using for any real purpose. Also many an athlete has herniated a disk doing cleans as well. Just a very unsound exercise. I would never recommend them. I like solid and safe exercise that work in the plane of safety and body mechanics.
 
future said:
Hard on the AC joint and wrists. Potentially dangerous as all balistic movements can be. Not really worth using for any real purpose. Also many an athlete has herniated a disk doing cleans as well. Just a very unsound exercise. I would never recommend them. I like solid and safe exercise that work in the plane of safety and body mechanics.
Click to expand...

hmm that makes sense to me.. It's just weird hearing that from someone of your stature because i have heard that to be such a nice lift from a lot of people who are quite experienced.
 
well i just got back from FLA today..........

was a fun trip, i am 17, thought this girl was like 19 years old, but was really 14 and got with her so that was a bit of a letdown (and the fact i got 4 texts while on the plane). well anyways

i got there wednesday, and was disappointed, but not the least bit surprised to see a ton of machines and a smith machine.. However, there were DBs up to 50 lbs (more than enough for me!) and place to do chins/pullups and some other cable work.. I was surprised to see myself using 50 pound DBs for the rows, and could do 5 chins in the beginning of my workout. I ended up doing tris/chest/shoulders on wednesday, and bi's/back/abs on thursday. I wanted to do some leg work on Friday, then take Saturday/Sunday off and start lifting monday, but friday i was out by the pool/ocean for hours and got FUCKING SUNBURNT!!!!! like absolutely fucking rediculously sunburnt. Btw, i am white like ExtraMile for anyone who knwos who he is lol. My back killed me throughout the night, and then i had a bit too much to eat one night, and woke up at 4:00 AM yesterday morning, threw up for the next 3 hours sick as hell..

Anyways, awesome trip-- However, i have until next monday before i go to Italy/France, and was wondering the side effects of lifting with a sunburn? I did some research online, and supposedly since your sweat glands are effected by sunburn, that does something... I also read some shit about peoples skin peeling off, and don't want that to happen to me right before i go to Italy so i am thinking about just chilling until it gets better. I will try to get the Iron Gym and bring it with me on vacation to try to do some pullups/chins and also do some weighted pushups, burpees, lots of cardio since i come back to soccer!

I really want to hit the gym today on 3 hours of sleep (feel so energized) but don't want anything to happen because of my sunburn. I have really seen a total body change over the last 10 weeks or so. Thanks to everyone on here who has been helping me, and a special thanks to EM/Korin :)

Oh, last note; I met a former olympic lifter who works with my dad, and after listening to him go on and on about cleans and how they helped his vertical for 5-10 min, and another guy who played D1 football at St. Johns talk about how awesome they were for him, i think i want to try some. I do respect Future and his opinions a lot as he is extremely advanced with lifting, but so many guys who are also really advanced really advocate them.
 
well after my rediculous sunburn i haven't been able to lift.. My shoulders still kind of hurt, saw the dermatologist today and he said i could lift if i feel okay. I would have to get rid of some parts of each workout (A/B) so i decided that today i would do Back/Bi's and sunday i'd do Chest/Tri's before i left. Hopefully i will be able to do chest/tri's/shoulders without any pain

Deadlift
155x8 (warmup)
200x6 (3 left under/3 right under)- PR

Chinups
4
3

Alt. DB Curls
20 lb DBs x 8 (4 per arm)
20 lb DBs x 12 (6 per arm)
20 lb DBs x 10 (5 per arm)
25 lb DBs x 8 (4 per arm)

Barbell Rows- Is it okay that i am using some back to get the weight up after 4-6 reps? Not sure but i heard it was okay before
110x7- PR
110x7

Barbell Curls- Shit, these things make me feel the burn. there were no walls to go near in the entire gym where i could make sure my form was strict, but i did as best as i could
45 lb x 8 (no cheating)
45 lb x 10 (cheated more on last few reps)

DB Rows
30x8 per arm
40x8 per arm
45x6 per arm


Quick question- is it okay for me to do legs/abs tomorrow and then finish off before i leave for vacation with shoulders/tris/chest ?? Any input is greatly appreciated, thanks
 
Legs/Abs today.. i can't wait to get back to my normal A/B Day training regime. my shoulders are feeling better so i'll do chest/tri's/shoulders tomorrow

Squat- First time in a long time! and only 30 lbs less than what i was doing before. I asked someone how my form was to be sure because i didn't want to fuck up my knee again and he said it was great.
95x8 (warmup)
135x8
155x7

DB Lunges- the same guy who helped me out with my squat reccomended trying 1 leg lunges with a leg on the bench and i felt that like a motherfucker, even for only 6 reps with 15 lb DBs
20 lb DBs x 20
15 lb DBs x 6 (per leg)

Standing machine calf raises
50 lbs x 15
50 lbs x 15
70 lbs x 15

Decline situps
12 x BW
10 x 8 lb med ball throwing to friend
10 x 10 lb weight on my chest

Leg Raises on captains chair
10
10
10

Planks
1 x 1:05 (never worked out abs before planks before)


Again, i hate doing a split like this for 3 days, but i just want to get in a few workouts before i leave so once i come home from vacation in 10 days i will start training my A/B day again
 
small rant- today when i was at the gym, 3 kids came in from my school who i am pretty good friends with. I showed them how to squat, and then when i was going to do dips a little later i saw them doing pullups on the gravitron. They litteraly went down 2 inches after coming up, so i offered my advice to them that they should go down further. Kid gets off the gravitron and says to me "Hey expert why dont u show us how?" and then the other kid starts laughing, 3rd one walks off. They just fucked with me while i was doing my dips, really pissed me off that they can't even take advice into consideration. I mean, after showing them how to fucking squat and how to deadlift yesterday, the least they can say is thank you. I am starting to see why people don't go out of their way to help others at the gym; people are too fucking arrogant.

Anyways, my workout was ok today.. wanted to bench first but some douche was there with his son for 8 sets and when i asked him if i could please work in, he said "no we are using this now when we are done you can get back but just let us work out now kid". His kid was benching fucking 135 pounds for 2 reps not even to his chest and the dad was screaming so the whole gym could hear. That pissed me off to. But holy shit, now my workout lol

OH Press-- FUCK YEAH!
45x8 (warmup)
75x8
80x8

Bench Press-- i worked in with some kid, and he said that the bench was 50 or 55 pounds (it did feel heavier) but regardless i felt ok afterwards.
45x10 (warmup)
95x7 (warmup)
130x7 (7th spot)
130x5 (5th spot)

Incline DB Press
30 lb DBs x 12
35 lb DBs x 8

Dips- i did like an in between grip, not widest it could go or not most narrow
8
5

DB Side Raises
12 lb DBs x 10
12 lb DBs x 8

Tricep Pushdowns- my triceps were fucking fried!
42.5 x 6
35x6


Man i can't wait to get back from vacation and do my A/B workout. I am going to do a lot of bodyweight stuff and a shitload of running over the next 9-10 days and hopefully be more in shape for soccer. I have a gym the first few days, so i will focus more on my legs than anything else with soccer around the corner.
 
almost a month without the gym!! i hate it to say the least lol.

Anyways, i think my first game is on friday, and my gym (i found out when i went 2 days ago) opens again on Tuesday so i will try to go Wednesday after school and get in my first workout. My quad has been bothering me, so i am going to leave out squats for now and maybe add something like tricep pushdowns

My in season Workout for soccer


Squat- 2x8
Overhead Press- 2x8
Chinups- 2 sets
DB Side Raises- 2x10

Day 2
Deadlift- 1x6
Dips- 2 sets
Weighted Decline Situps- 2 sets weighted
Incline DB Press- 2x12

Day 3
Bench Press- 2x8
Row- 3x8
BB Curls- 1 set
DB Curls- 2 sets
 
won our first soccer game 4-2 today and afterwards we went to wendy's.. Fuck i ate!!!!! 2 bacon cheeseburgers, fries, soda, and a freezy or somethin like that. I wanted to go workout real badly today since our next game isn't until tuesday and we have off tomorrow.

I thought the bar was 55 lbs at first since it felt heavier and was wider than the others, but after i did OH Press i realized it was 45 lbs.

Deadlift
135x6 (double over)
155x6 (forget my grip)
185x6 (3 left under, 3 right under)

OH Press-- no way i could do 85x8 and 85x7 so yeah, i am much weaker!
45x8
65x8
65x7

Row- at this point i didn't go higher than 85 because i thought the bar weighed more. Stupid me
65x8
85x8
65x12 (tired by last one, never tried with this many reps before)

Incline DB
30x8
30x8

Dips-- my stomach was fucking drilled from eating earlier so i did virtually no dips
1x widest grip
5x closest grip


Wow i regressed a lot!! Besides the fact i wasn't doing the rows correctly before i stopped made them look higher (wasn't completely bent over) in terms of weight, and besides deadlift which i probably never maxed out on before i stopped training (was at 200, 185 today i felt, but i coulda done more) i have gotten weaker on all my lifts

Bad workout in terms of weight used, but it was nice to be back in my gym having the rack to myself.
 
dont worry about the weight bro like you said soccer is the main focus for no, aslong as the workouts are getting done and your enjoying it, thats the main thing :)
 
yeah true that ^^ damn my body is sore today and i still don't even feel like i had a workout!

Can't wait until i can get back to doing this consistently and really up my lifts
 
hmm height is around 5'9, weight around 157.

I don't really take pics of myself although maybe i will in the near future... :)

also i don't want to waste this on another thread but how do u see what posts you get karma for?? Just wondering kinda a stupid question lol but i am just wondering my karma history or w/e
 
JDid23 said:
hmm height is around 5'9, weight around 157.

I don't really take pics of myself although maybe i will in the near future... :)

also i don't want to waste this on another thread but how do u see what posts you get karma for?? Just wondering kinda a stupid question lol but i am just wondering my karma history or w/e
Click to expand...

bro take them now otherwise how will you look back on yourself in the future!

below where it says what topic your viewing, like it says "weight training & weight lifting - working on a new routine" there is a bar with differant options on, profile, platinum games, blogs, gallery etc.

click on profile and below subscribed threads there is latest karma recieved :)

wow your 157? i thought you were like 175
 
ahh wow that was easy thanks lol

I'll see what i can do concerning the progress pics.. I thought about taking them when i started lifting, but i don't have a camera to take them with unless i use my moms and she will just think that is mad weird. I can try using my iphone i am sure that would work
 
JDid23 said:
ahh wow that was easy thanks lol

I'll see what i can do concerning the progress pics.. I thought about taking them when i started lifting, but i don't have a camera to take them with unless i use my moms and she will just think that is mad weird. I can try using my iphone i am sure that would work
Click to expand...

lol yah what was worse, today I had some coursework on a memory stick, and months ago i had taken aload of progress pics and left them on my memory stick. Anyway I went to school, went into the library to print the work off, put my memory stick into the computer and all these pics popped on the screen of me doin muscle poses haha some guy just looked at me like 'wtf dude'

lolol
 
i guess i have really not been pushing myself...

Today it was pooring so we stayed inside for gym and went to the weight room. There was 315 on the bar, so my friend and i took off 2 plates to make it 225. I decided i would give it a shot as i had already completed 200x6 and could maybe do 225 as a 1 or 2 RM. I also thought this might be a bit stupid because i haven't really lifted for a little over a month besides once, but i tried it.

And i got 6 times and could have done more!! I checked my form in the mirror while i was doing them to make sure my back wasn't rounding :)

I also clean/jerked 135 with good form (friend watching) but benched 135 once (wow i have dropped off a lot on that)
 
sweet, it was an oly bar wasnt it? I made that mistake when I was a n00b and thought I was lifting loads then realised it was a 5ft bar lol
 
fuck! today i did

OH Press
45x12
65x8
70x6

Barbell Rows
65x8
85x8
85x8

Flat DB Bench
35x8
35x7

Alt DB Curls
20x10 (5 per arm)
20x10 (5 per arm)

Dips (wide grip)
6
6
4

DB Side Raises- some old man walked next to me during these to take a bench and i almost hit him in the face but i restrained myself. Fucking idiot
8 lbs x 12
10 lbs x 9

Tricep Pushdowns (had extra time)
35x8
35x6


Wow- everything has gotten A LOT weaker.
 
JDid23 said:
i guess i have really not been pushing myself...

Today it was pooring so we stayed inside for gym and went to the weight room. There was 315 on the bar, so my friend and i took off 2 plates to make it 225. I decided i would give it a shot as i had already completed 200x6 and could maybe do 225 as a 1 or 2 RM. I also thought this might be a bit stupid because i haven't really lifted for a little over a month besides once, but i tried it.

And i got 6 times and could have done more!! I checked my form in the mirror while i was doing them to make sure my back wasn't rounding :)

I also clean/jerked 135 with good form (friend watching) but benched 135 once (wow i have dropped off a lot on that)
Click to expand...

bro, be careful looking in the mirror doing deads... looking off to the side can cause a pinched nerve in the neck... nice pulling though... just try to keep your head up, and if youre worried about form, have a friend watch...
 
moya said:
bro, be careful looking in the mirror doing deads... looking off to the side can cause a pinched nerve in the neck... nice pulling though... just try to keep your head up, and if youre worried about form, have a friend watch...
Click to expand...

yeah i do look in the mirror during deads... thx though :) i feel like with an over/under grip i can do a very considerable amount more- maybe to the point where it is too much- do you think i should go back to double overhand when i start lifting again?
 
JDid23 said:
yeah i do look in the mirror during deads... thx though :) i feel like with an over/under grip i can do a very considerable amount more- maybe to the point where it is too much- do you think i should go back to double overhand when i start lifting again?
Click to expand...

lol how can it be "too much"
 
ExtraMile said:
lol how can it be "too much"
Click to expand...

idk-- it does sound kind of weird lol. I just had pretty bad DOMS for the next 3-4 days in my hamstrings which carried over into soccer and there is no way that i can lift that with a double overhand grip.
 
JDid23 said:
idk-- it does sound kind of weird lol. I just had pretty bad DOMS for the next 3-4 days in my hamstrings which carried over into soccer and there is no way that i can lift that with a double overhand grip.
Click to expand...

Iv had DOMS in my hams for up to a week before
 
ExtraMile said:
Iv had DOMS in my hams for up to a week before
Click to expand...

yeah but during soccer season, DOMS isn't ideal for me to have esp. since i've been out with a groin injury for a bit.

Anyways, i can't fucking wait to get back in the gym once soccer ends- i think i can avoid hitting the gym crowd at like 3:15-3:30 if i can get out of school with early dismissal instead of senior commons.

For my routine, i was thinking of getting my major lifts a little higher and maybe doing a program like rippetoes for a month, then starting a split, which would consist of

Tues: Triceps/Chest/Shoulders
Thurs: Legs
Sat:Back/Biceps
Sun: Triceps/Chest/Shoulders

then it would continue with something like;
Tues: Legs
Thurs: Back/Biceps
Sat: Triceps/Chest/Shoulders
Sun: Legs

so basically i'd be working out a different muscle group twice a week every 3 weeks and the others only once.

Maybe i should put shoulders with legs? I do like training chest with triceps and back with biceps so i want to keep that- not sure about shoulders though. I figured that you use some triceps with shoulders, so i could do it there or put it on my leg day. I have some exercises in mind, but what do you guys think of this as a base?

Thanks for any input!
 
JDid23 said:
yeah but during soccer season, DOMS isn't ideal for me to have esp. since i've been out with a groin injury for a bit.

Anyways, i can't fucking wait to get back in the gym once soccer ends- i think i can avoid hitting the gym crowd at like 3:15-3:30 if i can get out of school with early dismissal instead of senior commons.

For my routine, i was thinking of getting my major lifts a little higher and maybe doing a program like rippetoes for a month, then starting a split, which would consist of

Tues: Triceps/Chest/Shoulders
Thurs: Legs
Sat:Back/Biceps
Sun: Triceps/Chest/Shoulders

then it would continue with something like;
Tues: Legs
Thurs: Back/Biceps
Sat: Triceps/Chest/Shoulders
Sun: Legs

so basically i'd be working out a different muscle group twice a week every 3 weeks and the others only once.

Maybe i should put shoulders with legs? I do like training chest with triceps and back with biceps so i want to keep that- not sure about shoulders though. I figured that you use some triceps with shoulders, so i could do it there or put it on my leg day. I have some exercises in mind, but what do you guys think of this as a base?

Thanks for any input!
Click to expand...

You are not doing tris before chest and shoulders are you? neither bis before back...
 
JDid23 said:
yeah but during soccer season, DOMS isn't ideal for me to have esp. since i've been out with a groin injury for a bit.

Anyways, i can't fucking wait to get back in the gym once soccer ends- i think i can avoid hitting the gym crowd at like 3:15-3:30 if i can get out of school with early dismissal instead of senior commons.

For my routine, i was thinking of getting my major lifts a little higher and maybe doing a program like rippetoes for a month, then starting a split, which would consist of

Tues: Triceps/Chest/Shoulders
Thurs: Legs
Sat:Back/Biceps
Sun: Triceps/Chest/Shoulders

then it would continue with something like;
Tues: Legs
Thurs: Back/Biceps
Sat: Triceps/Chest/Shoulders
Sun: Legs

so basically i'd be working out a different muscle group twice a week every 3 weeks and the others only once.

Maybe i should put shoulders with legs? I do like training chest with triceps and back with biceps so i want to keep that- not sure about shoulders though. I figured that you use some triceps with shoulders, so i could do it there or put it on my leg day. I have some exercises in mind, but what do you guys think of this as a base?

Thanks for any input!
Click to expand...

KISS imo
 
KISS? Also saibot, if you mean like during the workout- of course i would do exercises like deadlift/rows before working biceps more directly
 
Back/Bi's
Deadlift
chinups/pullups
DB Curls
Bent over rows
BB Curls
DB Rows

Chest/Tri's/Shoulders
DB/Flat Bench Press
Military Press
CG Bench Press
Incline DB
Dips
Tricep Pushdowns
DB Side Raises

Legs
Squat
Power Clean (maybe)
Lunges
Calf Raises (standing/sitting)
Leg Curls
Leg Press


Nothing in order/definite but it's just something i was thinking about :)

Any advice/input is much appreciated

Thanks

EDIT: I was also thinking of moving shoulders with legs, but i am not sure..... 1 more month till i start lifting consistently again :)
 
quick bump.. i can't edit the other topic, but i forgot about abs so i figure i'll put them in with legs

Back/Bi's
Deadlift
chinups/pullups
DB Curls
Bent over rows
BB Curls
DB Rows

Chest/Tri's/Shoulders
DB/BB Flat Bench Press
Military Press
CG Bench Press
Incline DB
Dips
Tricep Pushdowns
DB Side Raises

Legs/Abs
Squat
Power Clean (maybe)
DB Lunges
Calf Raises (standing/sitting)
Leg Curls
Weighted Declines
Planks
 
IMHO you should do the Bill Starr original 5x5. The one i gave to ExtraMile, he'll give you the details i'm sure of it.
 
SaiBoT said:
IMHO you should do the Bill Starr original 5x5. The one i gave to ExtraMile, he'll give you the details i'm sure of it.
Click to expand...

i was thinking about 5x5 actually but i don't think i would enjoy it too much.... I know i am still a beginner and shouldn't be getting too complicated w/ my workouts, but i just don't think i would like doing the 5x5 every workout.

However i don't like to knock things before i try them, so maybe i will give it a shot :)
 
he means the bill star original 5x5 its nothing like the madcow 5x5...

Day 1:

full squats, 5 x 5
clean-grip high pulls, 5 x 5
bench presses, 3 x 5, 3 x 3, plus a back-off set of eight reps
chins, 4 x max
incline dumbbell bench presses, 2 x 20

Day 2:

incline bench presses, 5 x 5, plus a back-off set of 8 reps I changed to 4x8
light squats, 5 x 4
good mornings, 4 x 8 I swapped these for deads and lowered the reps to 6
straight-arm pullovers, 2 x 20
weighted dips, 4 x 8

Day 3:

full squats, 3 x 5, 2 x 3, and a back-off set of 8
flat benches, 4 x 8 I changed to 5x5 plus a back off set of 8
shrugs, 5 x 5
straight-arm pullovers, 2 x 20
chins, 4 sets of as many reps possible
Free hand dips 3 sets of as many reps possible
 
ExtraMile said:
he means the bill star original 5x5 its nothing like the madcow 5x5...

Day 1:

full squats, 5 x 5
clean-grip high pulls, 5 x 5
bench presses, 3 x 5, 3 x 3, plus a back-off set of eight reps
chins, 4 x max
incline dumbbell bench presses, 2 x 20

Day 2:

incline bench presses, 5 x 5, plus a back-off set of 8 reps I changed to 4x8
light squats, 5 x 4
good mornings, 4 x 8 I swapped these for deads and lowered the reps to 6
straight-arm pullovers, 2 x 20
weighted dips, 4 x 8

Day 3:

full squats, 3 x 5, 2 x 3, and a back-off set of 8
flat benches, 4 x 8 I changed to 5x5 plus a back off set of 8
shrugs, 5 x 5
straight-arm pullovers, 2 x 20
chins, 4 sets of as many reps possible
Free hand dips 3 sets of as many reps possible
Click to expand...


looks pretty interesting.... if i were to change the exercises to make it look something like this, do you think it would be okay?


Day 1:

full squats, 5 x 5
clean-grip high pulls, 5 x 5-- not confident on my form for these, anything i can add in instead.. i wouldn't mind learning, but at this point i would be a bit shakey?
bench presses, 3 x 5, 3 x 3, plus a back-off set of eight reps
chins, 4 x max
incline dumbbell bench presses, 2 x 20-- seems like a lot of reps, maybe change from 8-12
Calf Raises- 3x20

Day 2:

Incline Bench Presses-- Overhead Press, 5 x 5, plus a back-off set of 8 reps
light squats, 5 x 4
Good Mornings-- Deadlifts- 2x6
straight-arm pullovers, 2 x 20-- hate pullovers.. maybe tricep pushdowns?
weighted dips, 4 x 8-- i can't do weighted so i guess 4 sets of dips

Day 3:

full squats, 3 x 5, 2 x 3, and a back-off set of 8
flat benches, 4 x 8-- DB Bench, 4x8-- like the variation of BB and DB
shrugs, 5 x 5-- Bent Over Rows- 5x5
straight-arm pullovers, 2 x 20-- hate these :( maybe side raises?
chins, 4 sets of as many reps possible
Free hand dips 3 sets of as many reps possible-- 7 sets of dips within a few days of each other?[/quote]

Thanks again btw.. this routine looks pretty fucking cool!!
 
JDid23 said:
looks pretty interesting.... if i were to change the exercises to make it look something like this, do you think it would be okay?


Day 1:

full squats, 5 x 5
clean-grip high pulls, 5 x 5-- not confident on my form for these, anything i can add in instead.. i wouldn't mind learning, but at this point i would be a bit shakey?
bench presses, 3 x 5, 3 x 3, plus a back-off set of eight reps
chins, 4 x max
incline dumbbell bench presses, 2 x 20-- seems like a lot of reps, maybe change from 8-12
Calf Raises- 3x20

Day 2:

Incline Bench Presses-- Overhead Press, 5 x 5, plus a back-off set of 8 reps
light squats, 5 x 4
Good Mornings-- Deadlifts- 2x6
straight-arm pullovers, 2 x 20-- hate pullovers.. maybe tricep pushdowns?
weighted dips, 4 x 8-- i can't do weighted so i guess 4 sets of dips

Day 3:

full squats, 3 x 5, 2 x 3, and a back-off set of 8
flat benches, 4 x 8-- DB Bench, 4x8-- like the variation of BB and DB
shrugs, 5 x 5-- Bent Over Rows- 5x5
straight-arm pullovers, 2 x 20-- hate these :( maybe side raises?
chins, 4 sets of as many reps possible
Free hand dips 3 sets of as many reps possible-- 7 sets of dips within a few days of each other?
Click to expand...

Thanks again btw.. this routine looks pretty fucking cool!![/quote]

Learn the clean high pulls and the pullovers. The pulovers will help expand your ribcage @ your age that's why you don't like them, they hurt alot and feel very uncomfortable. The trick on them it's choosing a light weight and breath deep through the ribcage throughout the reps.
 
SaiBoT said:
Thanks again btw.. this routine looks pretty fucking cool!!
Click to expand...

Learn the clean high pulls and the pullovers. The pulovers will help expand your ribcage @ your age that's why you don't like them, they hurt alot and feel very uncomfortable. The trick on them it's choosing a light weight and breath deep through the ribcage throughout the reps.[/quote]

alright i can give them a shot.. how does this look?


Day 1:

full squats, 5 x 5
clean-grip high pulls, 5 x 5-- really have to learn the form on these... maybe i should do 2x5 or 3x5.
bench presses, 3 x 5, 3 x 3, plus a back-off set of eight reps
chins, 4 x max
incline dumbbell bench presses, 2 x8-12
Calf Raises- 3x20

Day 2:

Overhead Press-- 5x5
light squats, 5 x 4
Deadlifts- 2x6--
straight-arm pullovers, 2 x 20--
weighted dips, 4 x 8-- i love dips, but is there anything i can switch for them? I can't do too many at this point, and i also have them on day 3

Day 3:

full squats, 3 x 5, 2 x 3, and a back-off set of 8
DB Bench-- 4x8
Bent Over Rows- 5x5
straight-arm pullovers, 2 x 20-
chins, 4 sets of as many reps possible
Free hand dips 3 sets of as many reps possible--

only questions

1. 7 sets of dips in 2 days seems like a fuckload... maybe something instead of dips on one day?
2. squats 3 days-- i know squatting is the king, and EM told me about squatting on day 2 as kind of just a form check, just seems like a lot.
3. pullovers-- i know you said they're great for the rib cage, and is the 2 x 20 like 40 reps per arm each workout on 2 consecutive workout days?
 
I dont know if you know but day 1 is monday, day 2 is wednesday and day 3 friday, so you do get a rest between the dips.

dips are a sick mass builders, if you want variation try deep dips with arms tucked right in getting a stretch in the chest on wednesday, then on friday do them only to parrallel, or something like that. Or do one wide grip one narrow if you have a dip bar that lets you adjust grip width.

squatting on wednesday is paused in the hole and for form work, also warms you up for deads, i already told you this...

pullover you do both arms at the same time, cup the inside of a dumbell and lie either on a bench or across a bench and as the dumbell is all the way back breath all the way in and stretch the rib cage. Like this:Dumbbell Pullover

and try the incline, some people love incline some hate it, try it out it will help your bench strength anyway...
 
ExtraMile said:
I dont know if you know but day 1 is monday, day 2 is wednesday and day 3 friday, so you do get a rest between the dips.

dips are a sick mass builders, if you want variation try deep dips with arms tucked right in getting a stretch in the chest on wednesday, then on friday do them only to parrallel, or something like that. Or do one wide grip one narrow if you have a dip bar that lets you adjust grip width.

squatting on wednesday is paused in the hole and for form work, also warms you up for deads, i already told you this...

pullover you do both arms at the same time, cup the inside of a dumbell and lie either on a bench or across a bench and as the dumbell is all the way back breath all the way in and stretch the rib cage. Like this:Dumbbell Pullover

and try the incline, some people love incline some hate it, try it out it will help your bench strength anyway...
Click to expand...

good idea for the dips... one more narrow grip-- one wider grip.

yeah.. just the fact i will be squatting 3 times a week seems kinda intimidating after not working out for a while and also the fact my right quad has taken a beating this season.. I will go light on the squats to start out.

Idk why but for the pullover i was thinking tricep extensions lol... Yeah i can forget that now

As for the incline, i will give it a shot but i also love the OH Press and would like to have that in my routine.
 
JDid23 said:
good idea for the dips... one more narrow grip-- one wider grip.

yeah.. just the fact i will be squatting 3 times a week seems kinda intimidating after not working out for a while and also the fact my right quad has taken a beating this season.. I will go light on the squats to start out.

Idk why but for the pullover i was thinking tricep extensions lol... Yeah i can forget that now

As for the incline, i will give it a shot but i also love the OH Press and would like to have that in my routine.
Click to expand...

pullovers are comletely differant they work chest, lats and also triceps a little. They will help expand your ribcage too if you do them right with a deep breath in at the bottom to get a stretch. Bigger ribs = bigger chest, wider lats and smaller looking waist.

try the incline you might like it, some people are stronger on incline than on bb bench, also investigate with differant grips see which you like the best, pinky on the rings grip, normal grip, wide grip...
 
ExtraMile said:
pullovers are comletely differant they work chest, lats and also triceps a little. They will help expand your ribcage too if you do them right with a deep breath in at the bottom to get a stretch. Bigger ribs = bigger chest, wider lats and smaller looking waist.

try the incline you might like it, some people are stronger on incline than on bb bench, also investigate with differant grips see which you like the best, pinky on the rings grip, normal grip, wide grip...
Click to expand...

alright man.. will do- i can't wait to start lifting again

and i am sorry i have nowhere else to take this fucking anger out so i am going to do it here.

I am coming off a left groin and right hamstring injury in soccer and last game we played the best fucking team in the county. I was benched the first 2 games of the season b4 my injury, then missed 2 games, then got benched another 2 games when i was able to play. Last game we were down 4-0 after the first 5 minutes against the #1 team in the county, and i think #6 in the state, and my coach put me in. We lost 6-0, and after the game i got a fucking standing ovation from the rest of our team for my playing and almost scoring 2 goals from defense. Tonight, we played the #3 team in the county, and our best defender was injured so i thought i had a good shot at starting. Instead, our fucking assistant coach decides not to listen to our head coach's lineup (head coach is away) and puts in a fucking midfielder on right defense, then a fucking kid who was just coming up for 1 game from JV, and then a fucking sophmore who i am 10x better than. And fuck-- end of the game i played 7 minutes of fucking pity minutes and fucking made a slide tackle in the box to prevent a goal that the JV kid fucked up on, made 2 runs and 1 cross that coulda been a goal if our forwards didn't suck so much, and after all this fucking shit in 7 minutes, our coach rambles on about how the bench players need to step up; if this is my head coach, i am fucking leaving but it wasn't and right now i am so fucking pissed it's undescribable. It seems everytime i get a chance to play, i am the mother fucking best player on the field and vs legit fucking teams as well.... and all this just to fucking end summer early for soccer 2adays, be stressed out with shitloads of work and also while i am doing college applications with pointless bullshit practices, and be on a team where the captains think they're tough shit even when they're just fucking shit at soccer. Only thing keeping me going now is the fact our head coach isn't here, and if he was here i have a feeling i would have started. I am giving him a call tomorrow and talking to him, because i can't put up with all this fucking time anymore if i am getting nothing out of it

sorry guys-- no need to read all of it that's my rant
 
horrible workout today...

Bent over rows
85x10
85x8
85x8

Dips
Narrow Grip- 8 or 9
Wide Grip- 7
Close Grip- 3 (fucking fatigued)

DB Side Raises
8 lb DBs x 10
8 lb DBs x 8

DB Flat Bench
30x5 (was tired after 3, coulda done more but was really frusturated)

even when i was just starting to workout i could do 40 lbs for 5-8 reps.. I think it was the dips and not being in the gym for a long time, but damm

I also think i should do something for a few weeks before i start the workout EM/Saibot were telling me about to just familiarize myself with the lifts and stuff.
 
hey jdid...

this is me -----> :chainsaw: <----- now this is you clusterfucking


lololololol

translation: get a decent routine that u enjoy where you hit the heavy deads, presses and squats and then add in some assistance stuff - chins, dips, bent over rows, barbell curls, CGBP, pullovers, incline presses that sorta stuff. stick with it until you stop making strength and size gains each week. when that time comes then its time to switch stuff around. Dont overthink things, lifting is not about the outcome of a single training session or even a single week its about getting bigger and stronger over a longer period of time.

wanna become a freak? train hard, eat clean and never quit!
 
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JDid23 said:
alright man.. will do- i can't wait to start lifting again

and i am sorry i have nowhere else to take this fucking anger out so i am going to do it here.

I am coming off a left groin and right hamstring injury in soccer and last game we played the best fucking team in the county. I was benched the first 2 games of the season b4 my injury, then missed 2 games, then got benched another 2 games when i was able to play. Last game we were down 4-0 after the first 5 minutes against the #1 team in the county, and i think #6 in the state, and my coach put me in. We lost 6-0, and after the game i got a fucking standing ovation from the rest of our team for my playing and almost scoring 2 goals from defense. Tonight, we played the #3 team in the county, and our best defender was injured so i thought i had a good shot at starting. Instead, our fucking assistant coach decides not to listen to our head coach's lineup (head coach is away) and puts in a fucking midfielder on right defense, then a fucking kid who was just coming up for 1 game from JV, and then a fucking sophmore who i am 10x better than. And fuck-- end of the game i played 7 minutes of fucking pity minutes and fucking made a slide tackle in the box to prevent a goal that the JV kid fucked up on, made 2 runs and 1 cross that coulda been a goal if our forwards didn't suck so much, and after all this fucking shit in 7 minutes, our coach rambles on about how the bench players need to step up; if this is my head coach, i am fucking leaving but it wasn't and right now i am so fucking pissed it's undescribable. It seems everytime i get a chance to play, i am the mother fucking best player on the field and vs legit fucking teams as well.... and all this just to fucking end summer early for soccer 2adays, be stressed out with shitloads of work and also while i am doing college applications with pointless bullshit practices, and be on a team where the captains think they're tough shit even when they're just fucking shit at soccer. Only thing keeping me going now is the fact our head coach isn't here, and if he was here i have a feeling i would have started. I am giving him a call tomorrow and talking to him, because i can't put up with all this fucking time anymore if i am getting nothing out of it

sorry guys-- no need to read all of it that's my rant
Click to expand...

I feel you man. I kinda had the same problem but with basketball. I was a starter though most of all season and we were winning games by big margin. I am the point guard so my role was to set players up. Then in one game my coach told me to shoot more. I said that we had other good scorers on the team so i would create plays for them instead. I didnt need to be a scorer for us to win. But he disagree and replaces me by our back up point guard for most of the game (he wasn't bad but i was better and more experienced). We end up losing the game but the coach wanted to prove me that he will bench me if i don't listen even though he knew he was wrong. I was so pissed that day. Good luck anyway and don't give up on the team. Keep in mind that you aren't playing for the coach but because you like it and you want to help your team win
 
NBAfan#21 said:
I feel you man. I kinda had the same problem but with basketball. I was a starter though most of all season and we were winning games by big margin. I am the point guard so my role was to set players up. Then in one game my coach told me to shoot more. I said that we had other good scorers on the team so i would create plays for them instead. I didnt need to be a scorer for us to win. But he disagree and replaces me by our back up point guard for most of the game (he wasn't bad but i was better and more experienced). We end up losing the game but the coach wanted to prove me that he will bench me if i don't listen even though he knew he was wrong. I was so pissed that day. Good luck anyway and don't give up on the team. Keep in mind that you aren't playing for the coach but because you like it and you want to help your team win
Click to expand...

I wouldn't say that i am in a complete clusterfuck right now... i can't really lift consistently because of soccer, so i am just trying to get to the gym when time allows me to.

i also feel u w/ the basketball :) similar shit happened to me when i played (kinda).. My coach in 7th grade was supposed to play in the NFL on the chiefs.. he was a 3rd round draft pick and his son played PG as did i. He started his son over me who was almost morbidly obese (we're talking about 300 pound O-Line genetics here) and i eventually quit lol.

Thx btw-- spoke to my coach and he said that i was supposed to start the last 2 games i didn't play, so i guess that's good news :) Good luck to u too if ur still playing basketball

As for the lifting routine, i feel you EM and Saibot. However, i don't want to be compared to the teenage english faggit who will not be named in this sentence. I want to give the routine you guys showed me a try because you're both more experienced than i am and know what works-- if i end up not liking it i'll try something else but hopefully i will :) Is there a link on it btw or is it just something you put together? A lot of the stuff esp. for benching seems a bit confusing in terms of how much weight i should be using for each set. I believe soccer ends November 2nd so in about 3 weeks, i will start lifting more consistently again
 
ExtraMile said:
well saibot said u where a clusterfucker just like me and then you said you dont want to be compared to the teenage brit fag. Im the only teenage brit around here...
Click to expand...


:)

i dont mind clusterfucks now and then.... as long as it doesn't extend past early November then i am happy
 
here is the one EM showed me;


full squats, 5 x 5
clean-grip high pulls, 5 x 5
bench presses, 3 x 5, 3 x 3, plus a back-off set of eight reps
chins, 4 x max
incline dumbbell bench presses, 2 x 20

Day 2:

incline bench presses, 5 x 5, plus a back-off set of 8 reps I changed to 4x8
light squats, 5 x 4
good mornings, 4 x 8 I swapped these for deads and lowered the reps to 6
straight-arm pullovers, 2 x 20
weighted dips, 4 x 8

Day 3:

full squats, 3 x 5, 2 x 3, and a back-off set of 8
flat benches, 4 x 8 I changed to 5x5 plus a back off set of 8
shrugs, 5 x 5
straight-arm pullovers, 2 x 20
chins, 4 sets of as many reps possible
Free hand dips 3 sets of as many reps possible


here is bill starr's
Monday – Heavy Day
Squat – 5 sets of 5
Bench – 5 sets of 5
Powerclean – 5 sets of 5
Weighted hyperextensions - 2 sets
Weighted sit-ups - 4 sets

Wednesday – Light Day
Squat – 4 sets of 5
Incline Bench – 4 sets of 5
High Pulls – 4 sets of 5
Sit-ups - 3 sets

Friday - Medium
Squat – 4 sets of 5, 1 triple, 1 set of 8
Bench – 4 sets of 5, 1 triple, 1 set of 8
Powercleans – 4 sets of 5, 1 triple
Weighted Dips - 3 sets of 5-8
Triceps and Biceps - 3 sets of 8 each


I think i want mine to look something like

Monday
Squat- 5x5
Bench- 5x5
Power Clean- 3x5
Chins- 4 x failure
Incline DB Press- 2x12
Weighted Decline Situps- 3 sets

Wednesday
Squats- 4x5
Military Press- 5x5--- i really like this lift, and don't like incline bench whatsoever.
Deadlift- 1x6 (heavy + a few lighter)
Dips- 4x6 (wide grip)
Calf Raises- 3x20

Friday
Squat – 4 sets of 5, 1 triple, 1 set of 8
DB Bench – 4x8
Barbell Rows- 5x5
Dips- 4x6 (narrow grip)
DB Curls- 3x10
Tricep Pushdown- 3x8


It says that if you aren't good with high pulls, you can do deadlifts and if you're not good with cleans to do rows.. Rows are honestly my favorite lift and would hate to not have them in my routine.

How do you think this looks?



EDIT:

I don't mind giving the Incline BB another shot... Maybe i can do Clean and Jerk on Monday and switch the Military Press back to Incline BB?
 
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now that soccer is really nearing its end (november 3rd can't fucking wait!) i am ready to start lifting again!!!

I love the routine i posted a bit earlier in my routine, but before i start that i want to at least get my lifts back up to somewhat near where they were before so i am not starting out doing a 5x5 bench press with 115 pounds for a few reps.


My current PRs for all lifts are;


Bench- 135x6 or 7
Row- 110x8 (was more of a yates row)
OH Press- 80x8/90x4 or 5
Squat- 185x5 (1 month into training, hurt quad and couldn't squat)
Deadlift- 225x4- I did this over 1 month after stopping lifting but before it was like 205x6.
Dips- 9 or 10
Chinups- 6 ish

What i want to get to before i start that routine
Squat- Wherever i am
Bench- 135x5
Row- 105x6-8
OH Press- 75x8
Deadlift- Wherever i am.. I had bad DOMS that day i did 225 for a while, so i'll start at 185 and see where it takes me.
Dips/Chins- Wherever

I was thinking alternating each workout 3 times a week something like this until i get my lifts back up to where i am satisfied.

Day 1
Squat
Bench
Row
Power Clean

Day 2
Deadlift
OH Press
Chinups
Dips


Any input is greatly appreciated!!
 
I think there's no need for that just go straight into the 5x5, or if you really wanna do that one before do 3x5 for Squats, Bench, Rows and OHP 1x5 for Deads, 3x3 Power Cleans, 3x max Dips and Chins.
 
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