Let's examine how I can improve here...

Discussion in 'Fitness & Nutrition' started by jcgodfrey, Nov 29, 2005.

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  1. jcgodfrey

    jcgodfrey New Member

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    I'm just wanting some input and advice on my workouts, and also some information on my diet.

    I'm currently 6'2'', 205lbs., at about 10% body fat. I'm pretty lean overall...and I am looking to get bigger...do a little bit of bulking up. My current workout routine is 5 days a week lifting. I'd also like to incorporate some running/cardio in also (I have done triathlons before so I enjoy the cardio stuff too). Is it possible for me to bulk up still doing cardio?

    Anyhow, what should my diet look like if I'm trying to gain weight? I don't really know how much I need to eat cal. wise per day.

    What would be a good weight for me being 6'2''? I don't want to be HUGE, just bigger than I am. I'd say right now my strengths are shoulders (wide shoulders) and legs...I was told by a trainer my lower body is more developed than my upper (big calves and thighs...).

    Anyhow, my training goes as follows:

    Monday - Chest
    Tuesday - Legs
    Wednesday - Back
    Thursday - Shoulders
    Friday - Tris/bis

    Sorry I have no pictures so you everyone can't see for themselves what I need the most improvement on. Bench max is probably 280, shoulder press 90lb db's x 10, legs are pretty strong although I do more of the machines (hack squat etc.) versus the typical barbell squat.

    Any input on diet or routine changes I may need? I am particularly interested in the dieting aspect as I already have an idea of what I need to do lifting-wise.

    Thanks everyone...maybe I can post some pics here soon...
     
  2. remike

    remike the second coming

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    You should probably post what actual exercises you do instead of just whih muscle groups you work.
     
  3. jcgodfrey

    jcgodfrey New Member

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    True...good point...I just thought the post was getting a little long

    Chest

    • Flat bench (warm up usually 135x15) then 185x12, 195x10, 205x 6 or 8, then finish with 225x5 or so. If I go DB's then again I start w/warmup set, then go 80x12, 85 or 90 x 10, 95x 6 or 8, 100x6 (depends on how good I feel). Sometimes I go up to 105's.
    • Incline Typically kind of the same routine as Flat, maybe one fewer set. Typically would only get up to 205 on Incline (not as strong on incline as flat)
    • Flys on machine - 3x10
    • Cable Crossovers - Again, typically 3x10 on this as well
    • Sometimes some dips for the chest, or some weighted pushups
    Legs

    • Leg Extensions - Typically about four sets of these (not including warmup). This is done until I am at a heavy set of 5-6.
    • Leg Curls - Typically four sets again, but not quite as heavy.
    • Calf raises - Standing raise and the Donkey calf machine (seated at a 45 degree angle). Three sets on each, rotating between to really burn them
    • Squats - Nearly all done on machines. Typically do 2 squat exersizes per workout, and work to very heavy.
    Back

    • Lat Pulldowns
    • The one where you sit and pull the bar toward you? (back and bis)
    • Pullups (wide grip)
    • One arm raises (like your standing over and starting a lawnmower haha)
    Shoulders

    • Shoulder Press (machine) - Start with warmup, go one plate x 12, 2 plates each side x 10, three plates x 6-8 (that is very tough). If using DB's, I start with warmup then work same reps with weights ranging from 65-95lbs.
    • Military Press in front on Smith Machine - Typically only 135-145lbs on, 3x10. After shoulder press this is tough.
    • Front Raises Superset with Lateral Raises on machine - killer :)
    • Get the tricept rope and do a workout where I lean back a little and pull the rope back towards my face, squeezing and working the back of the shoulder...
    Bi's / Tri's

    • Preacher Curls on Machine - Start with one plate to warmup, go up to 2 plates + 25lb for as many reps as possible.
    • Curls where I hang over the preacher curls mat backwards and let my arms hang, and I curl the bar while trying to avoid using shoulders. 3x10 with 60lb?? bar.
    • Heavy Barbell standing curls 3x10 or until failure (usually third set I do not reach 10reps)
    • DB curls/hammer curls 3x10
    • V-Bar pushdown for tris 3x10
    • Rope pushdown
    • Dips
    • Skull Crushers/18's (do six reps of varying tri exersizes) starting with 80lb bar and going to 100lb. Very tough. Try to do 2 sets with 100lb.
    That is kind of it...there might be some variation here and there but that is the jist of the workouts I do :) Feel free to tell me I'm an idiot cuz I know there is lots I don't know and want to learn...
     
  4. jcgodfrey

    jcgodfrey New Member

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    Kotu - Thanks for that link...that looks neat...will give it a try
     
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