How does this routine sound?

Discussion in 'Fitness & Nutrition' started by MrNamjama, Mar 14, 2005.

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  1. MrNamjama

    MrNamjama New Member

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    MONDAY: CHEST AND TRI'S:
    FLAT BENCH PRESS
    • warm up n/a x 20 - 25 reps
    • xkg x 12
    • ykg x 10
    • zkg x 5
    DECLINE PRESS
    • xkg x 12
    • ykg x 10
    • zkg x 8
    INCLINE DUMBELL PRESS
    • xkg x 10
    • ykg x 8
    • zkg x 6
    DIPS
    • warmup n/a x 15
    • xkg x 10
    • ykg x 8
    • zkg x 8
    TRICEP PUSH DOWNS
    • xkg x 12
    • ykg x 8
    • zkg - failure
    • skg - failure

    WEDNESDAY: BACK AND BI'S
    LATERAL PULLDOWNS
    • warm up n/a x 12
    • xkg x 12
    • ykg x 8
    • zkg x 5
    SINGLE DUMBELL ROWS
    • xkg x 12
    • ykg x 10
    • zkg x 8
    • skg x 5
    DEADLIFTS
    • xkgs x 15
    • ykgs x 8
    • zkgs x 5
    • skgs x 5
    SINGLE ARM PREACHER CURLS
    • xkg x 10
    • ykg x 8
    • zkg x 5
    • skg - failure

    FRIDAY: LEGS
    SQUATS
    • Warmup n/a x 15
    • xkg x 10
    • ykg x 8
    • zkg x 5
    SEATED CALF RAISES (alternate with standing every week)
    • Warmup n/a x 15
    • xkg x 10
    • ykg x 8
    • zkg x 5
    SIDE LATERAL RAISE
    • Warmup n/a x 15
    • xkg x 10
    • ykg x 8
    • zkg x 5
    SHRUGS WITH A BAR BELL
    • Warmup n/a x 15
    • xkg x 10
    • ykg x 8
    • zkg x 5


    abdominal work every session with a hard workout on monday and then easy ones on wednesday and friday, just to get the midsection tightened up before the other exercises.

    general comments are welcome, but i'd like to hear about the calves in particular because they are THE most underdeveloped muscle that i care about right now... i've heard it's a good idea to go for much higher than usual volume on them, in addition to hitting them more than once a week. any suggestions on how to incorporate that? maybe do very high rep sets with lower weights on monday and leave the friday session as is? that's 2-3 days of rest
     
  2. MrNamjama

    MrNamjama New Member

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    Well I've since changed the routine slightly:

    Calves on mondays and fridays
    bench/incline dumbbells and shoulder exercises done on Monday and Friday, with different intensity levels

    Since the middle of march I've:

    put on 5kg and lowered my body fat percentage (I don't know what it is, but I am a fair bit more defined and vascular, so I assume that I didn't gain as much fat as muscle)
    my bench press has gone up from 4x 40kg in the 4th set to 6x 65kg
    my deadlift has gone up from 4 x 110kg to 6 x 110kg plus another 6 x 110kg (taking it easy with this one, very worried about back)
    my squat has gone up from 4 x 75kg in the 4th set to 10 x 85kg in the 3rd, 10 x 95kg in the fourth and 10 x 100kg in the fifth.

    i have been working out on and off for the last 5 years or so, but this is probably the first time i've taken it very seriously and looked after what I eat. 85kg was my maximum in the squat for years and years, and I could only do 2 reps, maybe 3.

    Since I started in March I've been eating constantly, and drinking protein shakes before workouts - my squat performance went from 75kg one week, to 85 the next, to 90 the next, to 100 the next. This sort of thing does wonders to my satisfaction levels.
     
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