3 months into it. Questions

Discussion in 'Fitness & Nutrition' started by cmendoza, Jun 2, 2007.

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  1. cmendoza

    cmendoza New Member

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    6 ' 3
    172 lbs



    Well still going strong going 4 - 5 times a week and staying for about an hour half. We stopped the cardio this month due to time. I'm going to try to work it back in next month but we will see. Also we've been trying to do 3 sets of everything.



    Day 1

    Chest Back

    Bench
    Incline
    Pull overs
    Lever Seated Fly

    Back
    Cable seated row
    Lever Incline Row
    and there is another one that is like the lever seated but reverse.
    Crunches 2 x 25
    Weight in hand lean to the side.

    Day 2
    Shoulders
    Clean and press
    Dumbell Lateral raises
    Front Raises
    Upright rows
    Shoulder Press Machine

    Upper Arms
    Standing barbell curl
    Seated dumbell curl
    Machine Hammer Extensions or Straight Bar Pushdowns

    Forearms
    Every other week I do my forearms either i'm to tired or not enough time. but I try to do wrist curls.
    Also on this day I really don't do my abs to tired.

    Day 3
    Thighs
    Lunges
    Leg Press
    Seated leg extension

    Calfs
    Leg Press Machine Calf Press

    Lower back
    Dumbbell Stiff Leg Deadlifts
    Hyperextensions

    Crunches 2 x 25
    Weight in hand lean to the side.

    Onto the questions.

    Bench, alright right now I'm at 125 or so 5 or 6 times and i can't break through that. Also 125 that isn't much weight and I've been stuck at that through all my work outs for the last year or so. I can max at 145 but that's IT! =/ Also it seems the benches at RAC(local gym ) are harder because instead of starting high and coming down and then back up. It's pushing up right from the start ( which is harder but def like it better so you can't use momentum.

    Incline - what makes the incline so much harder?

    Chest exercises - is there another exercise I should try to introduce to my work out or just keep going on what i have ? It seems as though my chest is getting bigger but not more define and more of my lower central doesn't get sore or even be worked it seems.


    Back

    Cable seated rows i try to have my legs extended and then bench at the mid point and then pull back and keep my back straight and my arms go a little farther back is this correct ?


    lever incline, i like it but i feel like I'm to tall can i put my feet on the ground as long as my chest is over the padding ?

    Triceps, triceps I just started to concentrate more on and is there any other ones you recommend ? I heard they are the hardest to work/define


    Cardio
    now i'm skinny enough i do have body fat yes just because I'm skinny doesn't mean I don't. I have stress / just body fat and it's all in my lower stomach should I continue to do cardio to burn it up or let it just go away as stress / more weight lifting is happening ?

    Or should I put 10 mins back into my routine 2 / 5 days just to get it in there a little bit?

    Diet.

    Right now I take 1 shake after my work out with 2 scoops do you think I should increase that ?

    Also my diet still has been very clean, I do eat little things here and there maybe 1 - 2 bad things a day but they aren't 1,200 calories bad they are maybe 1 soda a day and something else very small. Usually it's only 1 thing a day. So my diet has been very clean.

    I've been eating the rice, veggies , fruit , protein everything else.


    I've started a few topics on OT in this section so just giving an update and see what you guys think. Thanks ahead of time.:bowdown:
     
  2. therealdeal

    therealdeal New Member

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    Step 1: throw routine in garbage
    Step 2: read stickies
    step 3: ???
    step 4: profit
     
  3. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    You are not squatting, and you are not really deadlifting, how do you start bench from your chest?
     
  4. cmendoza

    cmendoza New Member

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    i got the backbone / most of the routine from arnolds book right from the stickies. :hsd:
     
  5. cmendoza

    cmendoza New Member

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    not squatting just because my knee has a pinch in it ( i need to go to the doctor soon ) and honestly I'm not comfortable with many bar exercises. I was doing good mornings but felt I wasn't doing them correctly so I just shyed away from them and subbed them for something else.
     
  6. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    Stop being a fucking pussy!
     
  7. Skeletor

    Skeletor Guest

    modified bill starr routine, STAT!


    Also, eat food.
     
  8. gtpjim

    gtpjim New Member

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    stop working out
     
  9. Genghis.Tron

    Genghis.Tron New Member

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    I don't see any numbers, it's hard to assess anything that way. No diet tracking, no training log, no weight change, no pics, etc.
     
  10. JordanClarkson

    JordanClarkson OT Supporter

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    bump everything up to 4 sets until you stop complaining
     
  11. KIDRR

    KIDRR Duck dog>* OT Supporter

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    I started off with the same size stats as you. Made excuses not to squat and deadlift for a couple of years and didn't grow much because of it. Who cares if you can only dead and squat 135lbs at this point just keep at it and eat a shitload of food and get plenty of sleep.
     
  12. cmendoza

    cmendoza New Member

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    Good one typical OT.

    Yeh, I will try to get on that this week try to write down some of my #'s Let you know this week thanks.

    Not complaining if you read my post I want help, everyone had to start off some where and i've been working hard and i'm doing it the smart way and asking for help. Get over yourself and be constructive.

    Thanks man, I will def try and post back in a week and see if my #s and see how the dead lift and squatting goes.
     
  13. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    definately keep off the cardio

    you can probably drop 11ty sets of crunches too.

    add squats, deadlifts (regular with a barbell, not dumbells), pullups
     
  14. cmendoza

    cmendoza New Member

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    I know I need to keep off the cardio but then how does body fat burn ?

    Alright I will try to add those this week and see how it goes.
     
  15. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    at 6'3 172, burning body fat should be the last thing on your mind.
     
  16. cmendoza

    cmendoza New Member

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    Alright.:wiggle:

    sort of excited for this weeks work out now. thanks.:hyper:
     
  17. Lupie

    Lupie I'm a virgin slut.

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    ding ding ding

    leave your ego at the door and just work hard, eventually you'll see gains and you'll be proud of yourself that you've improved :hs:
     
  18. Lupie

    Lupie I'm a virgin slut.

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    FYI, don't feel discouraged when other OTers help you with your routine, it may seem harsh, but it's true, they know their shit :o

    For my body, my triceps have been one of the easiest muscles to tone/define for some reason :dunno:

    Try adding these to your workout

    Chest:

    Cable Crossovers - My pecs love this exercise, I usually do 2 sets of 15 reps at 40-50 lbs before I start off with benchpress, that way my chest is warmed up and gets a good workout.

    Decline DB/BB Benchpress - Works the lower pecs, I've been throwing these in every 3 months to mix it up, to keep my body guessing.


    Triceps:

    Cable Rope Pushdowns - Good tricep isolation exercise, I usually do these at the end of a tricep workout.

    Close-Grip Benchpress - Works the inner chest, but I mostly feel it in my triceps.

    Dip Machine - If you can't perform regular dips with your bodyweight, you can use a dip machine. Follow the directions on the machine that you use. (This is a good machine to use, until you can do dips without the assisted weight.)
     
  19. cmendoza

    cmendoza New Member

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    thanks man tons of help.
     
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