So I've decided to start lifting. Routine inside. Feedback welcome

Discussion in 'Fitness & Nutrition' started by numLocked, Jan 9, 2007.

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  1. numLocked

    numLocked New Member

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    So I'm in my last semester of college and I'm only taking 2 classes, so I've decided to start seriously lifting (I gotta do something with all my time). Right now I'm 6' and a fairly lean 155 lbs. I'm in decent shape (I play squash competatively) but I've never really lifted. I started yesterday. Here is my routine and I've started taking a protein supplement (Mega Whey Extreme from GNC) and a bunch of vitamins & supplements for lifting. I've always been skinny, but in pretty good shape so it will be interesting to see how this works. I'm probably around 10% body fat right now.

    I started yesterday (doing back & shoulders) and am sore as fuck today (but in all the right places, my technique isn't bad apparently). I could barely even get through the routine, but it should get better after about 2 weeks. I'll probably do this for about 4 months. The goal of this program is strictly to look better naked. I'm moving to Charleston, SC next year and will be on the beach a lot and I figured the least I could do is get in shape.

    Any and all feedback welcome.

    I'm just doing as much weight as I can for each set and recording the amount. I'm not really changing the amount of weight between sets. I'm notating the sets as (12, 12, 8) meaning 3 sets, first set 12 reps, second set 12 reps, third set 8 reps. I also do a bunch of warmup reps with really light weight first.

    Routine:
    - Monday: Back, shoulders, abs
    - Tuesday: Squash/Racquetball
    - Wednesday: Quadriceps, hamstrings, calves
    - Thursday: Squash/Racquetball
    - Friday: Chest, biceps, triceps, abs
    - Saturday: Rest
    - Sunday: Run 5k

    Warm up:
    Stationary bike/elliptical/treadmill 5 to 10 minutes
    Stretching 5 to 10 minutes

    Back:
    Barbell bent over rowing:
    (12,10,8,8)
    Rest periods between sets: 60 seconds

    Pull-ups:
    3 sets to failure
    Rest period: 60 seconds

    Shrugs:
    3 sets (15, 12, 12)
    Rest periods between sets: 50 seconds.

    Shoulders:
    Press behind the neck:
    (12,10,6)
    Rest periods between sets: 60 seconds.

    Seated dumbbell press:
    (10,8,8)
    Rest periods between sets: 50 seconds

    Side lateral raises:
    (15,15,15)
    Rest periods between sets: 30 seconds

    Abs:
    4 minute routine:
    30 seconds each of
    crunches, flutter kicks, leg raises, basket weavers, side crunches (each side), bicycles, sit-ups

    Quadriceps:
    Leg extensions:
    (15, 12, 12)
    Rest periods between sets: 45 seconds

    Squats:
    (12, 10, 6)
    Rest periods between sets: 60 to 90 seconds

    Leg press:
    (12, 10, 8)
    Rest periods between sets: 60 seconds

    Hamstrings:
    Stiff legged dead lifts:
    (12, 12, 10)
    Rest periods between sets: 50 seconds

    Lying leg curl:
    (12, 10, 6, 12)
    As soon as I'm done the third set, I immediately drop the weight by 30 pounds or so and do another 12 repetitions.
    Rest periods between sets: 50 seconds

    Calves:
    Standing calf raises:
    (20, 20, 20)
    Rest periods between sets: 45 seconds

    Seated calf raises:
    (15, 15, 15)
    Rest periods between sets: 45 seconds

    Chest:
    Bench press:
    Warm up: 20 repetitions
    (12, 10, 8, 6)
    Rest periods between sets: 60 seconds

    Incline bench press:
    (12, 10, 8)
    Rest periods between sets: 60 seconds

    Dips:
    3 sets to failure
    Rest period: 60 seconds

    Biceps:
    Standing barbell curls:
    (12, 10, 8)
    Rest periods between sets: 50 seconds

    Preacher curl:
    (12, 10, 10)
    Rest periods between sets: 45 seconds

    Triceps:
    Close grip bench press:
    (12, 10, 8)
    Rest periods between sets: 60 seconds

    Standing cable press downs:
    (12, 10, 8)
    Rest periods between sets: 60 seconds

    Abs:
    4 minute routine:
    30 seconds each of
    crunches, flutter kicks, leg raises, basket weavers, side crunches (each side), bicycles, sit-ups
     
  2. MaineSucks

    MaineSucks OT Supporter

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    looks pretty decent... I'd say check out the "wanna be a bodybuilder" thread at the top... its pretty similar to yours but its a tried and true routine from a..... seasoned veteran
     
  3. benny196

    benny196 New Member

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    You might want to try looking around next time you buy whey, GNC tends to be kind of pricey.
     
  4. numLocked

    numLocked New Member

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    haha ok, ill look it over. i read it before, but i was so shocked by the extreme diet that i completely forgot about the lifting.
     
  5. numLocked

    numLocked New Member

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    good advice i think. it was expensive as fuck. any good websites you could recommend? thanks
     
  6. MaineSucks

    MaineSucks OT Supporter

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  7. numLocked

    numLocked New Member

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    :eek3:
    holy shit it's like 1/3 of the GNC price

    thanks!
     
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