New to F&N just looking for some input

Discussion in 'Fitness & Nutrition' started by Labster, Feb 1, 2008.

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  1. Labster

    Labster OT Supporter

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    So my buddy and I were discussing lifting and running over break and we both came to the realization that we needed to start lifting again (I've taken a significant break from working out due to various reasons including surgery, terrible class/work schedule and general lack of motivation). A friend of his came up with our workout because he's training for the Olympic shot put and I think hammer throw. In the last month I have completely changed my diet, I cut out fried foods, all fast food, most sugars (ex. soda and sweets), almost all alcohol except for a glass of wine once or twice a week. I've began eating healthy for the first time since I played hockey competitively.

    Our workout revolves around working a different muscle group every day plus cardio. I was just wondering if anyone could add any helpful advice for these workouts. I'm always looking to improve.

    Monday - Chest
    1 mile warm up run
    Bench 4x12
    Incline bench 3x10
    Dips 3x?
    Dumbbell decline 3x10
    Machine press 3x8
    Dumbbell fly 3x8
    Push ups 3xfailure
    Abs 3x20
    .5 mile cool down

    Tuesday - Legs
    1 mile warm up run
    Squat 4x12
    Straight leg deadlifts 3X10
    Standing calf raise 3x15
    Lever seated calf raise 3x12
    Cable leg curl 3x10
    Leg press 3x10
    Cable leg extension 3x10
    3x10 lunges
    Abs 3x20
    .5 mile cool down

    Wednesday - Shoulders/Traps
    1 mile warm up run
    machine press 4x8
    Military Press 4x8
    Bar shrugs 3x12
    dumbbell shrugs 3x12
    Arnold press 3x8
    straight arm extensions 3x8
    bar shrugs behind back 3x12
    Machine Row 3x10
    bent dumb bell row 3x10
    cable flys 3x10
    Abs 3x20
    .5 mile cool down

    Thursday - Bi and Arms
    1 mile warm up run
    Preacher curl 4x12
    standing dumb bell curl 3x10
    seated dumb bell curl 3x10
    hammer curl 3x6
    cable preacher 3x8
    nose breakers 3x8
    dips 3 sets
    .5 mile cool down

    Friday – Back and Chest
    1 mile warm up run
    Pull Downs Wide in Front 4x8
    Pull Downs Close in Front 3x8
    Pull Downs Wide in Back 3x8
    Row Drop Sets 3 sets
    Rows with wide bar 3x6
    Glute Extensions 3 sets
    Oblique
    Machine Press Drop Sets 3x8
    Dumbbell Flys 3x6
    Reverse Grip Bench 3x6
    Slow Pushups 3x15
    Abs 3x20
    .5 mile cool down
     
  2. Abomb

    Abomb New Member

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    and some people say cucumbers taste better pickled
     
  3. BlackIce72

    BlackIce72 New Member

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    did you just list every exercise you know of for those muscle groups?

    sucks
     
  4. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    Right at New to F&N I am guessing that means you are no expert at lifting, so you may wanna just grab the stickiied routine at the top.
     
  5. Quiksilver

    Quiksilver Guest


    going out on a limb, but i'm guessing you don't understand the concept of a warm-up.
     
  6. Labster

    Labster OT Supporter

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    I used to run CC so 1 mile is a warm up from what I used to do.
     
  7. Labster

    Labster OT Supporter

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    No, I know there are more. Like I said, this routine was put together by my buddy's friend who's training for the Olympics.
     
  8. BlackIce72

    BlackIce72 New Member

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    First thing's first, that's a lot of volume.

    Running was a warmup in CC because the main event in CC is running. I hope you stretched to but that's another story.
    Dynamic streching of the area to be lifting is a good warmup for lifting because the main event is... lifting

    Running does, though, literally, get your body warmer and heart beating faster (blood flow, etc), which is fine.

    Abs 4 times in 5 days? Why? Because you want visible abs? Look to the kitchen for those bad boys.

    Read the stickies. The routine in there is better.

    IBbutidontwanttobeabodybuilderlawl
     
  9. Labster

    Labster OT Supporter

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    I understand what you're saying. As for the kitchen, I'm doing my part with that and we've modified the abs to do it 2-3 times a week to spread it out more. My diet has changed a lot in the last month that I've been lifting. I've lost 11 lbs in the last 4 weeks and I'm not attempting to cut weight in the traditional sense at all, it's just coming off from the work. As for stretching I'm religious about stretching, I've seen too many people get hurt from not stretching when I played hockey and we were doing training for it. Thanks for the input. I'm gonna take a look at the routines in the stickies.
     
  10. Pavle

    Pavle New Member

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    wayyyyyyyyyyyyyyyyyyyyyy to many workouts, you spend about 2-3 hours at the gym? try to limit it to 1 hour to 1 hour to 15 mins
     
  11. Plan B

    Plan B New Member

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    You run a .5 mile after doing legs? You're not doing legs hard enough then :hs:
     
  12. fatcow

    fatcow OT Supporter

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    now thats high volume
     
  13. Labster

    Labster OT Supporter

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    That's a typo, my fault! No running happening... I'm usually walking like frankenstein after doing legs.
     
  14. Labster

    Labster OT Supporter

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    About an hour and 45 minutes.
     
  15. GTLifter

    GTLifter Banned

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    I used to run CC too (even ran a half marathon my senior year) but I never run before lifting as a warmup.
     
  16. Anabolic Pop-Tarts

    Anabolic Pop-Tarts New Member

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    About 6 too many movements per day. Cut it down and do the ones you choose as hard as possible.
     
  17. Anabolic Pop-Tarts

    Anabolic Pop-Tarts New Member

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    No kidding? Not even a little?
     
  18. GTLifter

    GTLifter Banned

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    nope...

    on my deadlift days I walk about 10min across campus to the gym but that's it...
     
  19. crucialkc

    crucialkc the earth is flat

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    running a mile before lifting as a WARMUP? i'd die. i suck at running. probably why i hate it.
     
  20. penisbird

    penisbird Guest

    you are going to be ripped if you stick to it and eat right. pain means gain.
     
  21. timberwolf

    timberwolf New Member

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    I used to run 1 mile (treadmill) before some of my workouts. Like a 7:30 mile or something.
    I think it was NUDES/ christophers who said it really depends on your conditioning.
     
  22. Uglybob69

    Uglybob69 I miss beer.

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    You haven't changed your location
     
  23. BarbaraWaltersPegleg

    BarbaraWaltersPegleg Irish Guido

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    [​IMG]
     
  24. BlackIce72

    BlackIce72 New Member

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    chin vag looks familiar... that abomb?
     
  25. GTLifter

    GTLifter Banned

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    I think it does but if he is just starting to work out and USED to run CC but hasn't done anything in a while he is going to be out of shape.
     
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