GEORGE SPELLWIN'S ANNOUNCEMENTS
Enlightening Men about Anabolic Steroids and Bodybuilding for over Two Decades
|
 George Spellwin's ELITE FITNESS Discussion Boards
 Training Discussion Board
 Training Advice
|
| Author | Topic: Training Advice | ||
|
Novice 
Posts: 4 |
I haven't worked out in a year and i've gain 35lbs in just body wait. I don't even wanna think about all the want to think about the fat that I gained in place of some muscle.....Anyways...I feel horrible benching 135 when i was used to benching 250 for warm-up....... Any recommendation to get back into it? Here's my routine: Monday:Chest, Tri Tuesday: Cardio/Rest Wednesday: Upper Back, Biceps Thursday: Cardio/Rest Friday: Shoulders, Legs, lower back, abs Sat&Sun Cardio/Rest for all the weight training I do increasing incremental sets of 4, first set being just a warm up where i barely feel any work.
    | ||
|
Amateur Bodybuilder 
Posts: 57 |
Looks fine to me... (why did you pick 250 pounds as the number to throw out as your 'old' workout warmup. No one loads a bar to 250 to warm up. That's 2 45's, 1 10 and 1 2.5 on each side?) | ||
|
Amateur Bodybuilder
Posts: 57 |
Not true Paul... I hear Greg Kovacs warms up with 500lbs on the incline bench! (lol Greg) Just one comment on your Friday routine hahah, you are missing the most important aspect of leg training - the squat. Replace the leg press with the squat and try to alternate between standing calf raises and donkey calf raises (and don't forget to do seated calf raises once in a while for the soleus muscles). Other than that, your routine looks pretty solid. -Warik | ||
|
Freak 
Posts: 1829 |
what i see when i look at your workout i see a solid 2 first days, then the third day ruins it..i think i would add another day JUST for legs..we dont wanna forget those puppies do we? ------------------ "...damn you for not giving my TEST" - Metallica "After this show i'll be fat and happy again.....If i make it to the show...." - Lee Priest "Lets put some weight on the bar.." - Shawn Ray "IT DOESN'T MATTER" - The Rock | ||
|
Pro Bodybuilder 
Posts: 381 |
ouch,this routine is flawed bro youre missing the most important elements in your quest to put on strength and muscle. if you want to "get back into it" i can suggest a more effective routine. day 1 chest day 2 legs day 3 rest day 4 arms,shoulders day 5 rest day 6 back deadlifts 2 warm up sets day 7 rest repeat..... now here is a great routine focusing on multi joint exercises that build mass and strength through out the body.as long as your diet is good you will make fast progress on this routine... s o u r j e r k kk k kk k k kk k kk k k [This message has been edited by sour jerk (edited August 17, 2000).] | ||
|
Cool Novice 
Posts: 18 |
SJ, this routine looks great. I have one question: Since I've got glass knees and squatting is ruled out by the doc (and lunges are iffy), should I replace with something else? P.S. - You listed Day 4 twice??? [This message has been edited by Dough White (edited August 17, 2000).] | ||
|
Pro Bodybuilder
Posts: 381 |
hmmmmmm thats very unfourtanate bro.i guess you can do leg presses and sissy squats. but nothing beats the power of a squat.its like trading a benz for a bicycle..i think you should see a good sports medicine doc before you rule them out totaly most docs dont have a clue when it comes to training... peace bro..good luck s o u r j e r k.. | ||
|
Cool Novice
Posts: 18 |
Is one workout per week enough for each bodypart??? That seems so little, but then again, I'm coming from working each muscle 3x/week. | ||
|
Amateur Bodybuilder
Posts: 70 |
Dude, wrap your knees til they are 12" around. I do mine now and I've noticed significant differences in the stress on my joints. But if your really fucked, I feel for ya. |
All times are ET (US) | |
 |
| |
posted August 17, 2000 07:31 AM