Rate my routine v.newb

Discussion in 'Fitness & Nutrition' started by Lintegras, Feb 4, 2006.

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  1. Lintegras

    Lintegras New Member

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    Background-
    24 Y/o Male
    5'11" 185lbs
    34" waist
    42" chest
    45" hips
    14" biceps
    50" shoulders
    :hs:

    My starting routine as of 02/03/06 that will be repeated every 3 days (which is when I have access to my FD gym) is as follows:

    30 minutes cardio (2.5 miles eliptical, 5-7 minutes walk-out on treadmill)
    Code:
    Weight Training		Weight	Reps		Weight 	Reps		Weight	Reps		Weight 	Reps
    		       (Warmup)						(+5)			(+5)	
    												
    Crunch		  	         x10			x10			x8			x6
    											
    EZ Bar Curl		 	 x10			x10			x8			x6
    Alternate Hammer Curl		 x10			x10			x8			x6
    											
    Barbell Bench Press		 x10			x10			x8			x6
    Dumbbell Flyes			 x10			x10			x8			x6
    Incline Dumbbell Bench		 x10			x10			x8			x6
    Straight-Arm Dumbbell Pullover	 x10			x10			x8			x6
    												
    Reverse Flyes			 x10			x10			x8			x6
    Seated Dumbbell Press		 x10			x10			x8			x6
    Side Lateral Raise		 x10			x10			x8			x6
    											
    Dumbbell Shrug			 x10			x10			x8			x6
    											
    Dumbbell Triceps Press		 x10			x10			x8			x6
    Dumbbell Triceps Extension	 x10			x10			x8			x6
    Dumbbell Triceps Kickback	 x10			x10			x8			x6
    
    Appropriate starting weights are being figured out over the first 2-3 days of woking out. Outside of that, acceptable? I just want to lose some tub, gain some solid mass and fill out my shirts a bit more (except in the mid section.) Additional cardio will be added as my body becomes more accustomed to what's up. I'd like to do 6 miles in 60 minutes within a few of months.
     
  2. GTLifter

    GTLifter Banned

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    do you have legs or are you in a wheelchair?
     
  3. LancerV

    LancerV Something Happened OT Supporter

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    No back and legs :dunno:
     
  4. Lintegras

    Lintegras New Member

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    Yes, I have legs. I am not worried about them as they are still rock solid with nary a hint of flab. This is probably a newb statement but, I'm not worried about them at all as I can out run/climb/pull/push most everyone I work with. It's my upperbody that is lacking (a good bit in my opinion). Also, the only excercise I'd be able to do is squats which I'll be adding as I progress anyways.
     
  5. Lintegras

    Lintegras New Member

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    Back? Have any suggestions that follow suit to the type of motion I already have laid out?
     
  6. GTLifter

    GTLifter Banned

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    If you don't want to be a pussy you must squat and deadlift. Everyones legs "Are strong enough", when in fact they are not, if you continue on this trend of upperbody only you will end up looking like an idiot with your chicken legs. Also, if you really want your upperbody to grow you must squat, dont ask why just do it.
     
  7. Lintegras

    Lintegras New Member

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    Noted and accepted. I guess I'll add squats in. Is this correct technique; bar resting @ shoulder height, end of bench directly under butt, rest bar on shoulders, slowly (2-3 seconds count) lower body until butt hits bench keeping back mostly straight, hold for 1 second, slowly lift (2-3 seconds count) until erect, pause 1, repeat?
     
  8. AaronOC

    AaronOC Guest

    No, remove the bench, put the bar on your traps lower until your ass touches the ground, then up again, repeat
     
  9. Lintegras

    Lintegras New Member

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    Zee ground?? :eek3: Never woulda thought. Guess I should make SURE to set the stop bars. :hsd:
     
  10. GTLifter

    GTLifter Banned

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    Not ass on ground but as close as physically possibly given your currwent felxabilty.

    Also, add deadllifts. Dont ask just do it.
     
  11. Lintegras

    Lintegras New Member

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    Gonna have to look up dead lifts to do them right. Well, I see we've added two things now. Is my posted work-out quality enough for upper body?
     
  12. GTLifter

    GTLifter Banned

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    add some back work.


    deadlift:
    http://forums.offtopic.com/showthread.php?t=2329861
     
  13. Lintegras

    Lintegras New Member

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  14. V!

    V! New Member

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    No Leg and back work

    :eek3:

    I'm not gonna lie, the first month i went to the gym i didn't do back or legs, but since then i have incorporated it into my workout

    I wanted to really concentrate on the upper body first, now i can build my legs and the upper body at the same time
     
  15. Lintegras

    Lintegras New Member

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    That's been my plan, turn the flab to fab and then start working the legs/back when the rest of me catches up. Perhaps I'll just do some deadlifts and squats and see how it feels in the first 2 weeks.
     
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