Hmmm trouble coming up with a descent routine...

Discussion in 'Fitness & Nutrition' started by chlywly, Apr 13, 2005.

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  1. chlywly

    chlywly Active Member

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    I have gotten a bit out of shape, need to lose body fat and put on muscle mass... I'm about 5"10 / 5"11 @ 180-185lbs,

    not much muscle defintion due to body fat, when I was 165 pounds I have much better defined muscles.

    Anyways I used to work out every day with random breaks,

    chest/biceps
    back/triceps
    shoulders/legs

    however I hit a plateau pretty quick because I was overworking myself

    I've since expiremented with different routines, lately i've been doing 0 legs..

    I want to do a routine for 6 days a week... Sundays I work a f'd up schedule and cant make it to the gym.

    I was considering

    Day 1 - Chest, biceps, triceps, abs
    Day 2 - Cardio
    Day 3-
    Back, Shoulders, traps
    Day 4 - Cardio, abs
    Day 5 - Legs, lower back, abs
    Day 6 - Cardio
    Day 7 - Off


    However i'm a bit edgy on doing a muscle group only once a week :( so i'm confused and having a hard time figuring out what I should do...... I think a muscle group once a week isn't enough, I like to get really sore then I recover usually on third day so hmmm.... any ideas???

    P.S dont gimmi any shit about doing chest with tricep instead of bicep or viseversa, it makes no fucking diff; everyone does it differently and i've tried all combinations finding little difference.

    :noes:

    before, about 165 pounds

    [​IMG]

    now about 180

    [​IMG]
    [​IMG]
     
    Last edited: Apr 13, 2005
  2. MiseryIndex

    MiseryIndex i never know why. i only know who. Moderator

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    great, your avatar made me not as hungry.
     
  3. chlywly

    chlywly Active Member

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  4. DoublasM2

    DoublasM2 New Member

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    you gonna get hit wif the sticky stik, boyo :hs:
     
  5. ~stangzorized~

    ~stangzorized~ New Member

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    Too much cardio, not enough lift.
     
  6. Damn it Bobby

    Damn it Bobby .

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    :werd:
     
  7. LanceUppercut

    LanceUppercut New Member

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  8. grampositivecocci

    grampositivecocci New Member

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    christophers rountine, drop down calories, drop down cardio
     
  9. AznRyda

    AznRyda キモかわいい!

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    Whats wrong with cardio?
     
  10. grampositivecocci

    grampositivecocci New Member

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    nothing, I just think theres a bit to much of it in his routine
     
  11. chlywly

    chlywly Active Member

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    hmm so maybe limit cardio to twice a week? or even once a week?
     
  12. chlywly

    chlywly Active Member

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    how about a rotation of


    Day 1 – Chest, biceps, abs
    Day 2 – Back, triceps, abs
    Day 3- Legs, Shoulders, Lower back

    Day 4- Cardio


    with random days off?
     
  13. chlywly

    chlywly Active Member

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    baghrhrg decent, dunno why the hell I wrote descent..
     
  14. AznRyda

    AznRyda キモかわいい!

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    I dunno, I do cardio 3 times a week. :o But I am just looking for something to do I guess. :-x
     
  15. michael

    michael FLORIDA > *

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    Day 1 - Legs

    Squats
    Leg Press
    Quad Extension
    Hammy Curl
    Standing Calf Raise

    Day 2 - Chest/Tri

    Flat Bench (alternate bb/db weekly)
    Incline Bench (alternate bb/db weekly)
    Pec Deck
    Dips
    Tricep Rope Pull Down on Cable Machine
    Skull Crushers
    CG Bench

    Day 3 - Back/Bi

    Deadlifts
    Pullups (palms out, wide grip)
    Bentover BB Rows
    Seated Cable Rows
    Barbell Curl
    Preacher Curl
    Hammer Curl with Rope attachment on Cable Machine

    Day 4 - Shoulders
    DB Press
    Rear Raises
    Lateral Raises
    Shrugs
     
  16. chlywly

    chlywly Active Member

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    Thanks, i've however never done deadlifts yet, should I start doing them? Also any advise? Also whats Pec Deck? and Bent over BB rows?
     
  17. Ilyusha

    Ilyusha Guest

    What's your av all about?
     
  18. chlywly

    chlywly Active Member

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    A little sumptin sumptin I did for a uni project...

    http://chlywly.designverge.net/zeebo

    went out on the town scaring the fuck out of people, cars stopped, people crossed the street and tripped over themselves falling, umm no one asked him for any help and did their best to avoid him, wouldn't even let him on the bus.

    part 2 is coming soon.

    :coolugh:
     
  19. Ilyusha

    Ilyusha Guest

    That's fuckin dope.. :coold:
     
  20. therealdeal

    therealdeal New Member

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    If you asked me I would say you should lift more weight less often. What youre doing now obviously isnt working, so how much could it hurt to go 3-4 times a week? When I started doing that I saw instant strength gains because when I was going 6 times a week I was overtraining.

    Maybe you should cut out some ab stuff as well, some compound movements such as squat will work your abs, so just have an ab day on a different day than your legs day.

    By the way, make sure you actually have a leg day. In my opinion, probably the most important day. But thats just my opinion.
     
  21. michael

    michael FLORIDA > *

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    pec deck:

    [​IMG]

    bent over row (sorta):

    [​IMG]

    do deadlifts.
     
  22. Ilyusha

    Ilyusha Guest

    That bent over row pic sucks ass. The bar is going too high up in the chest area.
     
  23. chlywly

    chlywly Active Member

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    ok cool, any good sources on doing a proper dead lift?
     
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