Weight Routine
SRW1
any advice, tips, suggestions, etc. on my routine.
I am 26yrs old, 5'10, 210lbs. For about the last 3 months I have been doing
the following, (granted some weeks I slack off, or just can't keep up
because of work):
Weights:
T, F
5-10min warmup, followed by stretching.
1.Bench Press - 135lbs./10reps, 145lbs./8reps,
155lbs./6reps
2.Dumbell Shoulder Raises - 25/10reps, 30/8reps, 35/6reps
3.Bench Dumbell Flyes - 20/10reps, 25/8reps, 30/6reps
4.Barbell Arm Curls - 65/10reps, 70/8reps, 75/8reps
5.Incline Bench Press - 95/10reps, 115/8reps, 115/6reps
6.Tricep Pushdowns - 100/10reps, 110/8reps, 110/8reps
7.Concentrated Dumbell Curls- 30/10reps, 35/8reps, 40/6reps
8.Tricep Extension - 25/10reps, 30/8reps, 30/8reps
9.Dumbell Shrugs - 55/12reps, 60/8reps, 60/reps
10.Barbell Wrist Curls - 65/12reps, 65/12reps, 65/12reps
11.Reverse Barbell Wrist Curls- 65/12reps, 65/12reps, 65/12reps
W, Sat
5-10min warmup, followed by stretching.
1.Squats - 215/12reps, 225/10reps, 265/8reps
2.T-Bar Bent Rows - 90/10reps, 100/8reps, 110/8reps
3.Leg Press - 270/12reps, 320/10reps, 340/8reps
4.One-Arm Bent-Over Rows- 45/12reps, 50/10reps, 50/8reps
5.Leg Curls - 100/10reps, 100/10reps, 100/10reps
6.Leg Extension - 100/10reps, 100/10reps, 100/10reps
7.Calf Raise on Leg Press - 270/12reps, 270/12reps, 270/reps
8.Standing Calf Raise - 120/12reps, 120/12reps, 120/12reps
9.Knee Raises - 3sets/15reps
10.Crunchs - 3sets/25reps
M-Sat.
I will do cardio. The days I lift, I do cardio as a second workout, either
in the afternoon or evening.
The days I don't lift I will do cardio twice, as 2 seperate workouts.
For cardio I will vary the following; run 1-2 miles, rowing machine
15-20min.,
Cross-country ski machine 15-20min., Bicycle machine 15-20min., Swim
6-10laps,
Steam Room 5-12min.
Sunday take off and don't do anything.
Please anybody critique my routine. Tell me what I'm doing right, wrong,
what I should
do more, and/or less of. What should I change, keep doing, etc. etc.!!!
Also I am not taking any supplements right now, I want to start taking some.
Should I do 19-Nor? Andro? Protein Shakes? Creatine?...
Right now I feel like I'm making some progress but not as much as I should
be.
My bench is still very weak. Also I'm having trouble getting into the right
groove.
Sometimes I will go a couple days w/o working out and then the first day I
get back into
it, I have all the strength and energy in the world, then other times I go a
couple days w/o
working out, and it'll feel like I'm back where I was to start with when I
work out.
Thanks in advance,
S.R.
--
"If everyone is thinking alike then somebody isn't thinking."
-- General George S. Patton (1885-1945)
Oscar Madisoy
news:Cfn58.2$Kx3...@typhoon.jacksonville.mediaone.net...
> Weights:
> T, F
> 5-10min warmup, followed by stretching.
> 1.Bench Press - 135lbs./10reps, 145lbs./8reps,
> 155lbs./6reps
> 2.Dumbell Shoulder Raises - 25/10reps, 30/8reps, 35/6reps
> 3.Bench Dumbell Flyes - 20/10reps, 25/8reps, 30/6reps
> 4.Barbell Arm Curls - 65/10reps, 70/8reps, 75/8reps
> 5.Incline Bench Press - 95/10reps, 115/8reps, 115/6reps
> 6.Tricep Pushdowns - 100/10reps, 110/8reps, 110/8reps
> 7.Concentrated Dumbell Curls- 30/10reps, 35/8reps, 40/6reps
> 8.Tricep Extension - 25/10reps, 30/8reps, 30/8reps
> 9.Dumbell Shrugs - 55/12reps, 60/8reps, 60/reps
> 10.Barbell Wrist Curls - 65/12reps, 65/12reps, 65/12reps
> 11.Reverse Barbell Wrist Curls- 65/12reps, 65/12reps, 65/12reps
Overall, I would say to cut back on exercises and add a set to the
remaining. Take chest for example... 4 exercises!!! If you want pick two
of the four and flip flop with the second workout later in the week. 33
sets is a lot IMHO, especially since you are doing cardio so much.
>
> W, Sat
> 5-10min warmup, followed by stretching.
> 1.Squats - 215/12reps, 225/10reps,
265/8reps
> 2.T-Bar Bent Rows - 90/10reps, 100/8reps, 110/8reps
> 3.Leg Press - 270/12reps, 320/10reps, 340/8reps
> 4.One-Arm Bent-Over Rows- 45/12reps, 50/10reps, 50/8reps
> 5.Leg Curls - 100/10reps, 100/10reps, 100/10reps
> 6.Leg Extension - 100/10reps, 100/10reps, 100/10reps
> 7.Calf Raise on Leg Press - 270/12reps, 270/12reps, 270/reps
> 8.Standing Calf Raise - 120/12reps, 120/12reps, 120/12reps
> 9.Knee Raises - 3sets/15reps
> 10.Crunchs - 3sets/25reps
Question... is this the order you are doing the exercises? If so, why are
you alternating between legs and back. Hit legs... get out, then do the
back. Problem with doing back after doing biceps the day before is that the
biceps have not had time to recover. Really haven't looked in detail at
your routine, but I see that as a potential problem.
> M-Sat.
> I will do cardio. The days I lift, I do cardio as a second workout, either
> in the afternoon or evening.
> The days I don't lift I will do cardio twice, as 2 seperate workouts.
> For cardio I will vary the following; run 1-2 miles, rowing machine
> 15-20min.,
> Cross-country ski machine 15-20min., Bicycle machine 15-20min., Swim
> 6-10laps,
> Steam Room 5-12min.
How the hell are you standing by the end of the week? Are you eating like
10,000 calories? Seriously... why so much cardio???
> Sunday take off and don't do anything.
... and you know you have to just tie yourself down to keep from going to
the gym, don't you? Admit it!
> Please anybody critique my routine. Tell me what I'm doing right, wrong,
> what I should
> do more, and/or less of.
Much more less of.
> Right now I feel like I'm making some progress but not as much as I should
> be.
Because you are overtraining.
> My bench is still very weak. Also I'm having trouble getting into the
right
> groove.
It's not what you do, it's how you do it. Less can be so much more.
- Osc
CJF
See my comments below.
SRW1 wrote:
>
> I know people ask this all the time, so I'm asking anyway...I'm looking for
> any advice, tips, suggestions, etc. on my routine.
>
> I am 26yrs old, 5'10, 210lbs. For about the last 3 months I have been doing
> the following, (granted some weeks I slack off, or just can't keep up
> because of work):
- What's your main goal(s) here; get stronger, fitter, what?
> Weights:
> T, F
> 5-10min warmup, followed by stretching.
> 1.Bench Press - 135lbs./10reps, 145lbs./8reps,
> 155lbs./6reps
> 2.Dumbell Shoulder Raises - 25/10reps, 30/8reps, 35/6reps
> 3.Bench Dumbell Flyes - 20/10reps, 25/8reps, 30/6reps
> 4.Barbell Arm Curls - 65/10reps, 70/8reps, 75/8reps
> 5.Incline Bench Press - 95/10reps, 115/8reps, 115/6reps
> 6.Tricep Pushdowns - 100/10reps, 110/8reps, 110/8reps
> 7.Concentrated Dumbell Curls- 30/10reps, 35/8reps, 40/6reps
> 8.Tricep Extension - 25/10reps, 30/8reps, 30/8reps
> 9.Dumbell Shrugs - 55/12reps, 60/8reps, 60/reps
> 10.Barbell Wrist Curls - 65/12reps, 65/12reps, 65/12reps
> 11.Reverse Barbell Wrist Curls- 65/12reps, 65/12reps, 65/12reps
- This is a lot of stuff. Do more compound exercises and cut out some
exercises. Consider a workout like this:
Bench press, pull ups, incline bench press, bent over rows, shoulder
press, barbell curls, triceps extensions, wrist curls, & rev. wrist curls.
This is still a long workout but more manageable.
> W, Sat
> 5-10min warmup, followed by stretching.
> 1.Squats - 215/12reps, 225/10reps, 265/8reps
> 2.T-Bar Bent Rows - 90/10reps, 100/8reps, 110/8reps
> 3.Leg Press - 270/12reps, 320/10reps, 340/8reps
> 4.One-Arm Bent-Over Rows- 45/12reps, 50/10reps, 50/8reps
> 5.Leg Curls - 100/10reps, 100/10reps, 100/10reps
> 6.Leg Extension - 100/10reps, 100/10reps, 100/10reps
> 7.Calf Raise on Leg Press - 270/12reps, 270/12reps, 270/reps
> 8.Standing Calf Raise - 120/12reps, 120/12reps, 120/12reps
> 9.Knee Raises - 3sets/15reps
> 10.Crunchs - 3sets/25reps
- You might as well keep this a leg and lower back workout. You need to keep
the push and pull work more balanced so do the rows in the other workout.
Keep the leg press but drop leg extensions. Leg extensions can be hard on
the knees. Do something like this:
Squats, leg press, calf raises (straight leg), leg curls,
calf raises (seated), knee raises, & crunches.
> M-Sat.
> I will do cardio. The days I lift, I do cardio as a second workout, either
> in the afternoon or evening.
> The days I don't lift I will do cardio twice, as 2 seperate workouts.
> For cardio I will vary the following; run 1-2 miles, rowing machine
> 15-20min., Cross-country ski machine 15-20min., Bicycle machine 15-20min.,
> Swim 6-10laps, Steam Room 5-12min.
- Don't overdo the cardio here. You need the energy for weight lifting.
Do cardio no more than 3-4 times a week.
> Sunday take off and don't do anything.
>
> Please anybody critique my routine. Tell me what I'm doing right, wrong,
> what I shoulddo more, and/or less of. What should I change, keep doing,
> etc. etc.!!!
> Also I am not taking any supplements right now, I want to start taking some.
> Should I do 19-Nor? Andro? Protein Shakes? Creatine?...
- You are still a lifting beginner. You don't really need anything else.
Just eat properly and get enough rest.
> Right now I feel like I'm making some progress but not as much as I should
> be. My bench is still very weak. Also I'm having trouble getting into the
> right groove. Sometimes I will go a couple days w/o working out and then
> the first day I get back into it, I have all the strength and energy in the
> world, then other times I go a couple days w/o working out, and it'll feel
> like I'm back where I was to start with when Iwork out.
- See my comments on the cardio.
> Thanks in advance,
>
> S.R.
> --
> "If everyone is thinking alike then somebody isn't thinking."
> -- General George S. Patton (1885-1945)
Good one. Here's another Patton quote.
From the movie Patton: "Now I want you to remember that no bastard ever won
a war by dying for his country. You won it by making the other poor dumb
bastard die for his country."
Jeff out ...
--
http://www.deepsquatter.com/strength/wdb/routines.html
Bio: http://www.deepsquatter.com/strength/wdb/finny.html
"You won't get wise with the sleep still in your eyes"
from song 'Something For Nothing' by Rush
SRW1
going into the Army National Guard soon, and I will be in an elite
Paratrooper unit, so I need to be in damn good shape.
"CJF" <fnla...@hiwaaay.net> wrote in message
news:3C56A805...@hiwaaay.net...
Frank
>
> My main goals are getting ripped for this summer, and most importantly, I am
> going into the Army National Guard soon, and I will be in an elite
> Paratrooper unit, so I need to be in damn good shape.
Not sure how elite Airborne is, but I was an
Army medic for six years, (87-93) so if you
have any questions about boot camp, etc. feel
free to Email me privately. I'll be happy to
answer any questions that you have, to the best
of my ability. Good luck.
-Frank