Looking for suggestions on a new routine...

Discussion in 'Fitness & Nutrition' started by minus, Apr 1, 2008.

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  1. minus

    minus Damn you, Damn the Broccoli, and Damn the Wright B

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    Currently I am doing a full body routine 3x a week. I have 4 days a week available to me at the gym guaranteed. Mon tues wed thurs. I can do cardio on the other days. I am near my gym every other weekend. What It comes down to is I work out for free at my firehouse and don't want to pay for a gym ( no chains local).

    Goals:
    Drop body fat while mainting/gaining lean mass. Diet is in check.

    Equipment I have available to me.
    Dumbells 5-55 With 2 75's.
    Bench (flat fixed ).
    Adjustable bench.
    Full set of plates.
    Tricep bar.
    Cheater curl bar.
    Preacher bench.
    Weighted dip machine.
    Paramount pulldown/ seated row machine.
    Misc hammer strength back and shoulder press machines. I'd rather use free weights :o.


    Here is my current routine. All are done with a set of 20 (warmup) then 3 sets of 10. Lifting until fatigue not failure.

    5 min warmup

    Dumbell squats

    step ups

    calf raises

    bench

    horizontal row with dumbell

    lateral raises

    shrugs

    seated curl

    tricep pulldown

    abs

    Notice: I am not skinny
     
    Last edited: Apr 1, 2008
  2. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    You do those same exercises 3x a week?
     
  3. minus

    minus Damn you, Damn the Broccoli, and Damn the Wright B

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    Yes. Perhaps I am misguided.
     
  4. Drewski

    Drewski New Member

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  5. maxxpower

    maxxpower OG Lauren Crew - Observer OT Supporter

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    I said this in aim, will post on the boards for others.
    Newb gains are ftw. If you are just starting out and going to the gym 3 days a week. You are going to make pretty significant gains provided you are consistent and continue your efforts.
    During the first 6 months of training you should probably focus on getting into your new lifestyle. Getting the food routines down, getting used to the 3-4 day commitment to the gym.
    Then, increase your efforts but try not to risk burning yourself out.

    Yes its true, you will gain more if you REALLY put 110% effort into it, but, you also risk not seeing great gains from that 110% and possibly risk burning out.

    Newb gains are awesome. Enjoy them, enjoy the gym, get used to the shit food. If you are here for the long haul, wait for the gains to stop before switching up so much.

    No offense either Minus, you are kicking ass in the progress department, but, you dont need to focus so much on supplements, micronutrition and hypertrophy routines. Really, you are probably going to continue losing weight keeping it simple. Dont complicate it until its necessary to do so.
     
  6. maxxpower

    maxxpower OG Lauren Crew - Observer OT Supporter

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    Stepping up to 4-5 days a week and increasing cardio will probably have a greater effect right now than changing things up.
    You lost 30lbs in 8 weeks, your routine seems to pretty fucking effective.
     
  7. energie

    energie I like to place an order.. the name? Situation the

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    werd i wish i could gain 30lbs in 8 weeks :mamoru:
     
  8. minus

    minus Damn you, Damn the Broccoli, and Damn the Wright B

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    Weight loss is dropping any ideas? I was thinking purs routine.
     
  9. grimstone

    grimstone magic murda bag OT Supporter

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    if what you are doing is working why change it
     
  10. minus

    minus Damn you, Damn the Broccoli, and Damn the Wright B

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    Looking to get away from the full body style.
     
  11. minus

    minus Damn you, Damn the Broccoli, and Damn the Wright B

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    I just feel like I need to change it up :hs:.
     
  12. Blade

    Blade Time to swolercize

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    i started eating more and the weight loss picked up :eek4:
     
  13. minus

    minus Damn you, Damn the Broccoli, and Damn the Wright B

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    Details?
     
  14. Blade

    Blade Time to swolercize

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    body hit starvation. i upped cal intake and boom weightloss.
     
  15. Blade

    Blade Time to swolercize

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    oh, it probably helps I do a little over 150 miles a week on a bicycle
     
  16. minus

    minus Damn you, Damn the Broccoli, and Damn the Wright B

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    I get out of work at 7 pm. No time for a bicycle.
     
  17. keeler

    keeler New Member

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    up the cardio and reevaluate your diet.
     
  18. Blade

    Blade Time to swolercize

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    im about to start commuting with the bike to work. :mamoru: much more fun than the car.
     
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