BROS: Need to get back to the gym v. Help my routine

Discussion in 'Fitness & Nutrition' started by ba3698, Jul 9, 2007.

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  1. ba3698

    ba3698 New Member

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    Age: 25
    Weight: 145
    Height: 5'8

    Haven't gone to the gym in about a month :o

    Main goal is definition, don't want to be too bulky

    Even though I've been working out for awhile, I'm thinking of changing/improving my routine... heard about the 5x5 routine which sounds interesting...

    Recent pic:
    [​IMG]

    Previous routine was just doing every body part once a week, no specific order.. just tried to fit each body part 1x/week with 4 exercises x 4 reps for each body part.

    Usually be something like this though

    10 min warmup before each work out.
    Protein shake after work out.

    Mon:
    Back (Seated Rows, lat pull downs, deadlifts, back extensions)
    Abs

    Tue:
    Biceps (EZ bar Curls, Hammer curls, Reverse EZ bar curls, Dumbell Curls)
    Squats

    Wed:
    Off

    Thur:
    Chest (Flat bench, incline bench, decline bench, butterflys)

    Fri:
    Triceps (Don't really know the names of exercises... 3 exercises + dips)
    Shoulders
    Abs

    UPDATE

    Changed my routine and now work out legs, whereas before I was just doing squats :o

    Monday: Legs (Squats, Leg extensions, Leg curls, Leg presses) + Abs
    Tuesday: Chest/Triceps + Calves
    Wed: Off
    Thurs: Back/Bis + Abs + Calves
    Friday: Shoulders + Traps + Abs

    Thanks bros :bigthumb:
     
    Last edited: Aug 9, 2007
  2. Cholan Dynasty

    Cholan Dynasty der Weltmeister

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  3. ba3698

    ba3698 New Member

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    I neglect legs... only do squats once per week (4 sets) and maybe calves.. :ugh:

    I tried that machine where you squeeze your legs together that girls use and my groin was sore for a week :o
     
  4. Skeletor

    Skeletor Guest

    that routine would be fine if you mixed it up better. you shouldn't work triceps and shoulders the day after you work chest, and you shouldn't work biceps the day after you hit back.



    5x5 full body is great, you should try it out if you want.
     
  5. turbage

    turbage New Member

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    fucking DOT

    adduction/abduction machines raped me a few weeks ago. I couldn't walk properly for at least 3-4 days.
     
  6. ba3698

    ba3698 New Member

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    Is 5x5 a 3 or 4 day split?

    What would be the proper sequence to work out body parts? Only restriction is I don't do anything else on chest day except for abs, cause chest usually takes me longer.
     
  7. Skeletor

    Skeletor Guest

    What I did and what most people seem to do for full body is like this:


    Monday:
    Heavy Legs
    Medium Back
    Light chest



    Wednesday:
    Heavy Chest
    Medium Legs
    Light Back



    Friday:
    Heavy Back
    Medium Chest
    Light Legs



    You can arrange it however you want as long as everything gets worked three times per week, each time being with a different level of intensity.
     
  8. ironeagle69

    ironeagle69 New Member

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    honestly i would get some running and/or stairs in, in addition to your lifting routines. it seems to have helped get me a lot more definition.
     
  9. ccrooks

    ccrooks New Member

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    do more legs
    lift heavy, you won't get bulky... i'm your same height (and age, actually) plus 30 lbs. and i don't look bulky in the least
     
  10. deznutz

    deznutz New Member

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    :uh: Don't neglect legs, even machines will help (not the one you did)
    Leg Curls, Leg Ext, Leg press
     
  11. Anabolic Pop-Tarts

    Anabolic Pop-Tarts New Member

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    Don't do that ever again.
     
  12. ba3698

    ba3698 New Member

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    What's wrong with those machines? :mamoru: :dunno:

    I guess I will try to do more legs... leg presses and curls/extensions
     
  13. Anabolic Pop-Tarts

    Anabolic Pop-Tarts New Member

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    SHUT UP AND SQUAT lc
     
  14. ba3698

    ba3698 New Member

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    I already do squats... but don't do anything else for legs :squint:
     
  15. timberwolf

    timberwolf New Member

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    Do split squats or sumo stance squats/ deads instead.
     
  16. ba3698

    ba3698 New Member

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    Changed up my routine... this is what I'm doing now

    Monday: Legs (Squats, Leg extensions, Leg curls, Leg presses) + Abs
    Tuesday: Chest/Triceps + Calves
    Wed: Off
    Thurs: Back/Bis + Abs + Calves
    Friday: Shoulders + Traps + Abs

    Thanks bros :bigthumb:
     
  17. MaineSucks

    MaineSucks OT Supporter

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    hey brah, I heard theres a sick routine at the top of the page brah
     
  18. ba3698

    ba3698 New Member

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    yea, timberwolf pointed that out to me... I was sort of doing that.. but changed it a bit...
     
  19. ba3698

    ba3698 New Member

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    :greddy:
     
  20. TZ

    TZ Banned

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    wouldnt wanna get too bulky aka over 150 lbs :coolugh:
     
  21. ba3698

    ba3698 New Member

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    lol... don't take it personally, i prefer working out alone.. or with someone doing the exact same routine and close weights
     
  22. ba3698

    ba3698 New Member

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    I just weighed myself.. I'm 147.5 now.. gained 2.5 pounds, it's probably mostly from legs though. My upper body sort of stays the same size and I'm fine with that...
     
  23. Anabolic Pop-Tarts

    Anabolic Pop-Tarts New Member

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    I refer you to my earlier comments in this thread. They are still valid.

    That being said, I applaud the move to the routine you have now. I think. What exercises are you doing on each day? I'd stay as close to The Pur Program as possible to start off with. Then tweak it as you go if necessary.
     
  24. ba3698

    ba3698 New Member

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    I listed legs...

    For chest/tris I usually do incline dumbell press, decline bench press, butterflys, dips... cable pulldown, tricep extensions

    Back/bis I do wide grip chin ups, lat pull downs, rows, deadlifts... ez curls, dumbell curls and hammer curls..
     
  25. Anabolic Pop-Tarts

    Anabolic Pop-Tarts New Member

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    good good good.
     
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