I'm a newb, please critque my routine.

Discussion in 'Fitness & Nutrition' started by Anders 7, Jun 1, 2009.

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  1. Anders 7

    Anders 7 I aim to misbehave OT Supporter

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    Okay, I'm 6' 1'' 185lbs. I'm slender except over the past year I've accumulated a small gut and some funny looking love handles. My goal is to get rid of the belly and handles while working on my upper body. Once I trim and I'm somewhat happy with my upper body I will switch over to a full body routine.

    Here is my exercise routine.

    3 days a week I lift alone and do the same thing every time:

    30 minutes on the elliptical while trying to maintain a heart rate of 130 beats/min so I burn fat and not muscle.

    I then go to machine weights

    I do Pectoral Fly first. 3 sets of 8 starting with 160lbs, 175, lbs, then 190lbs.
    Then I do Arm Curls next. 3 sets of 8 starting with 90lbs, 115 lbs, then 130lbs.
    I then move onto Shoulder Press. Again 3 sets of 8. I'm a puss here so I stick with 80lbs all 3 sets.
    Then I do some other machine where I keep my elbows next to my waist and pull down on a bar with 60lbs. Dunno what area I'm working here. I do 3 sets of 8.
    Finally I do dips. It's just two bars sticking out and I dip down and lift my body up. I do this 30 times...

    Two days a week I lift with a partner and we stick to free weights. We focus on Bench Press, Military Press, and dumbbell chest exercises.

    The other two days I take off.

    On to my diet. I used to eat crap food non stop. I've switched to eating tuna, chicken, wheat bread, milk, juice, lean beef, fruit, etc... Once in a while I'll have a pop and a fatty meal but I'm doing pretty good compared to what I used to eat. I also take a daily vitamin. I take no supplements.

    Anyways I would like you health guru's to tell me what I'm doing wrong. Should I start taking supplements? My goal is to be healthier and to look good with my shirt off. I'm not wanting to look like Bateman. Am I lifting too little or should I stop focusing solely on upper body? I have no clue.
     
    Last edited: Jun 1, 2009
  2. daballer2005

    daballer2005 New Member

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    816 up in this bitch
    Mon - Legs
    4 sets leg ext 10-15reps
    4 sets squat 6-10 reps
    3 sets leg press 10-12 reps
    4 sets leg curl 10-12reps
    3 set db stiff legged or walking lunges

    Tues - Chest
    4 sets incline db or barbell 8-12
    3 sets flat db or barbell 8-12
    3 sets db fly or machine 12-12 reps
    2 sets weighted dips

    WED OFF

    thur - back
    bodyweight pullups 4 sets upto 15
    bent over row barbell or db 4 sets 8-12
    front pulldown wide or narrow (switch it up) 3 sets 8-10
    cable row 3 sets 6-10
    behind the head(ya ya they're bad blah blah blah) 2 sets 15 reps Medium easy weight...just squeeze.

    fri - shoulders/arm
    3 sets db press or front military 8-10
    3 sets side laterals 10-12
    3 sets reaer lateral machine or db 10-12
    6 sets shrugs behind the back for 3 sets and too the front for 3

    tris
    3 sets 10-15 rope pushdown
    3 sets french curl bar or machine 6-10
    3 sets reversed push down (palms facing) 8-10

    bis
    3 sets barbell curl or cambered bar 8-12
    3 sets preacher machine or db/barbell 8-12
    2 sets hammer curl db or rope 10-15
    wrist curls 13-20 reps 2 sets
    Do abs mon-thur

    Do calves tue-fri

    Practice things like drop sets and giant sets on certain weeks as well. Say on bench you decided to do a 3-4 rep weight...well after you get 3-4 drop it in half and do another 12 right away...push yourself.

    DIET

    meal 1
    6 eggwhites 2 yolks
    3/4 cup oatmeal water or 1% milk
    one scoop whey protein
    meal2
    can of tuna
    1/2 cup rice
    light italian dressing(olive oil)
    meal 3
    6-8oz chicken
    5oz sweet potato
    1/2 cup green beans
    1 tbsp peanut butter
    meal 4
    1 can of tuna
    1/2 cup rice
    light italian (olive oil)
    train
    meal 5
    2 scoops whey, 1 gatorade
    meal 6
    6-8oz sirloin or steak
    large dinner salad with red wine vinegar/olive oil
     
  3. Anders 7

    Anders 7 I aim to misbehave OT Supporter

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    Yeah I kind of have to stick with the machine weights when I'm lifting alone. I lift late at night at a local highschool alone. I signed a liability contract saying I can only lift machine weights when alone. :hs:

    It sucks but at the same time I get a whole gym to myself and it's all new equipment. :wiggle:
     
  4. eljefedetonto

    eljefedetonto OT Supporter

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    what DO you have
     
  5. gimpshiznit

    gimpshiznit OT Supporter

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    thats ridiculous. you should be able to use dumbbells on your own.
    machines dont allow you to build up supporting and stabilizing muscles.
    its fine for focusing on specific muscles, but it should be used as a supplement during a workout, not a central role. sorry dude.
     
  6. gimpshiznit

    gimpshiznit OT Supporter

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    nearly all of those workouts can be done with dumbbells. (minus leg extensions/curls)
    if you dont have access to dumbbells or barbells....you probably need to switch gyms.
     
  7. retorq

    retorq What up bitch??

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    Sounds like a tricep pressdown.


    If you're alone who's gonna know?? :noes: :naughty:
     
  8. Anders 7

    Anders 7 I aim to misbehave OT Supporter

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    Cameras
     
  9. mitrong

    mitrong so cute

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    starting strength
     
  10. Neo22

    Neo22 OT Supporter

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    I feel seriously bad for you
     
  11. mandrew

    mandrew New Member

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    now that's just a cop out.... do it right and use the freeweights 4 days a week even if you're alone half the time. Really I doubt anybody is checking the cameras and if they do they'll probably just give you a warning.
     
  12. Uglybob69

    Uglybob69 I miss beer.

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    They just don't want idiots hurting themselves and want to be covered if you did. Don't hurt yourself.
     
  13. Anders 7

    Anders 7 I aim to misbehave OT Supporter

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    fine fine fine. i just got done using free weights at the school. i'm just sticking to dumbbells though.
     
  14. Poopshoot

    Poopshoot New Member

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    you cant hurt yourself in a squat rack. right?
     
  15. grampositivecocci

    grampositivecocci New Member

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    Use dumbells to bench, other than that go nuts with barbells.

    Other than that, you can always bench in a rack.
     
  16. ralyks

    ralyks New Member

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    You can always hurt yourself with poor form.
     
  17. JeremyD

    JeremyD New Member

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    That's a myth. 130bpm isnt shit for cardio. My heartrate is probably 130bpm if I'm making a sandwich. You can up the intensity a bit, or try some interval training to bump the intensity.


    And I'll repeat everyone else and say lift real weights, don't be a pussy.
     
  18. Bausk

    Bausk New Member

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    Big reason for the Wednesday break? I have time for the gym after work / before class Monday - Thursday and want to take off Friday then do BJJ on Saturday, and take off Sunday. Maybe do extra running on Friday or Sunday.

    I've only got about 30-40 minutes on Monday/Wednesday to lift, but I have more time Tuesday/Thursday to maybe throw in some cardio after lifting.
     
  19. rausssha

    rausssha New Member

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    hunt down a different gym where you can use free weights there are a bunch of inexpensive ones out there if cost is an issue, you def need the free weights
     
  20. rausssha

    rausssha New Member

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    i hope your not being serious
     
  21. Toxicity

    Toxicity New Member

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    My av is so small you can't see it!
    This is wisdom
     
  22. sophocles

    sophocles New Member

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    130 bpm while making a sandwich?|?

    lol must be some sandwich

    more to the point you can really up the intensity of the cardio
     
  23. rausssha

    rausssha New Member

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    yeah thats a massive sandwich but 130bpm is like a heavy walk or extremely light jog for me, up the bpm for sure even if just for a few solid mins
     
  24. evolude

    evolude OT Supporter

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    :rofl:
     
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