Look at my routine and make suggestions, k?

Discussion in 'Fitness & Nutrition' started by Guld, Oct 29, 2006.

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  1. Guld

    Guld 昇龍拳

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    I haven't been lifting in a while, I'm looking to get back into a routine. This is what I did before I took a brake.

    Mon:
    Flat bench 6x4
    Incline 6x4
    Close Grip 4x4

    Tri-pulldowns 10x4
    Shrugs 12x3
    Hanging leg curls Inf.

    Wed:
    Delts-front, side, back 8x4 each
    Leg curls, forward and back 10x4
    Random calf work

    Fri:
    hammercurls 10x4
    Forearm curls10x4
    Pull ups Inf.
    Hanging leg raises

    I don't claim to know what I'm doing here... but that routine produced noticable results for me, although probably not the best. My new routine has to be done on Monday, Thursday and Friday though, I don't know if that makes a big differece, but that's the way she goes. I'm 19, 5'8, at 140lbs.:o I'm looking to increase muscle mass, as most would probably suggest I do. My diet is in check and I can manage 120g of protien daily if need be.

    Fire away. :noes:
     
  2. Guld

    Guld 昇龍拳

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    Ah, shit, fucked up the chart...
     
  3. Guld

    Guld 昇龍拳

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    K, all better.
     
  4. AaronOC

    AaronOC Guest

    why don't you just do the christophers routine?
     
  5. Elfling

    Elfling New Member

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    No real back work and no legs? wtf?
     
  6. Guld

    Guld 昇龍拳

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    The leg curls should say each after it. :o
    And suggestions, not observations.
     
  7. AaronOC

    AaronOC Guest

    just do the christophers routine if you want to gain some strength and muscle
     
  8. Guld

    Guld 昇龍拳

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    Link? I've never actually found it to be honest.
     
  9. Elfling

    Elfling New Member

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    Well here's a suggestion:

    You need back and leg work.
     
  10. Guld

    Guld 昇龍拳

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    Such as....
     
  11. Genghis.Tron

    Genghis.Tron New Member

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    You're already lifting 4 days a week, there's the Westside for Skinny Bastards
    http://www.t-nation.com/readTopic.do?id=667308
    There's additional leg work (lower repetition) somewhere in their thread.
    Christopher's routine is posted every 5 threads or so, just dig through some threads in F&N.
     
  12. Guld

    Guld 昇龍拳

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    Thanks.
     
  13. deadbolt

    deadbolt New Member

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    Two words: Pin pulls.
     
  14. Guld

    Guld 昇龍拳

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    So I'm reading this, and I don't get "work up to a max set of 3-5 reps". Wtf is a max set?
     
  15. JeremyD

    JeremyD New Member

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    Destined for chicken legs.


    The WS for skinny bastards is a good idea.
     
  16. deadbolt

    deadbolt New Member

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    something crawled up your ass in these last few months, always so negative
     
  17. Memor

    Memor Active Member

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    the maximum amount of weight you can move for 3-5 reps in that certain movement
     
  18. Guld

    Guld 昇龍拳

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    Oooooooh. 3-5rep max. I get it. :uh:
     
  19. Marix

    Marix OT Supporter

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    How sure are you?

    How many calories are you eating every day? How many grams of fat, carbs and protein? Work it all out using www.fitday.com. Using that site is the single best thing I EVER did for my body. I guarantee you will be suprised at what you are eating - it will be nowhere near as much as you think it is.

    120g isn't a lot of protein to be honest. Do you use any supplements? If you're struggling to get protein into your diet (which you shouldn't be) you can use protein powder to make it more convenient.
     
  20. Guld

    Guld 昇龍拳

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    I have it under control; I'm aware of everything I take in. Also fitday is off on a lot of it's listed foods. I use my own spread sheet to keep track.

    I figured about one gram of protein for one pound of weight. I do use protein powder.
     
  21. Marix

    Marix OT Supporter

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    ok fair enough.. I use fitday and make custom foods from the info on the labels. But whatever works for you - good luck with your goals.
     
  22. jshively

    jshively OT Supporter

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    Seconded the Westside for Skinny Bastards. I have my brother on it and he is gaining great strength.

    Now if I can just convince him cardio is not bad I would be set.
     
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