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Back to the Basics - 7/16/2007 11:17:23 PM
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Good Riddance
Posts: 2243
Joined: 5/12/2007
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Day 1
Squats - 5x5 @ 135
Bench - 3x8 @ 115
Pull Ups - 3x8 @ BW
First day back and I'm trying to ease back into the heavy lifting this week, get my body use to it again. I'm still kind of working on my routine but it is going to be centered around major compound lifts.
My goal is bulking and hopefully adding 10-15lbs within the next 2 and a half months. Like I said, still tweaking the routine so bare with me lol...
_____________________________
"To get to Heaven, sometimes you have to go through Hell."
-Faith Over Fear-
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RE: Back to the Basics - 7/17/2007 1:23:47 PM
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Good Riddance
Posts: 2243
Joined: 5/12/2007
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Monday - Squat, bench, pull-ups
Tuesday - Power Cleans, rear lat raises, hanging leg raises
Wednesday - Off
Thursday - Deadlift, Overhead press, barbell rows
Friday - Off
Saturday - Squat, bench, pull-ups
Sunday - Power cleans, rear lat raises, hanging leg raises
Monday - Off
Tuesday - Deadlift, Overhead Press, Barbell rows
Wednesday - Off
I'm going to try this out for ATLEAST 3 or 4 weeks and see how it feels and make adjustments from there...anyone seen any major flaws in this?...
_____________________________
"To get to Heaven, sometimes you have to go through Hell."
-Faith Over Fear-
(in reply to Good Riddance)
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RE: Back to the Basics - 7/17/2007 1:31:44 PM
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IBendBarbells
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Not a good idea working two large muscle groups in the same day such as chest and back back and legs chest and legs etc... its better if you work smaller muscle groups with your legs..
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--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to Good Riddance)
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RE: Back to the Basics - 7/17/2007 9:16:51 PM
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Good Riddance
Posts: 2243
Joined: 5/12/2007
Status: offline
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Day 2
Floor Swipers - 4x8 @ 95
Rear Delt Raises - 3x8 @ 40
Cleans - 5x5 @ 95
Not sure how I'm liking these workouts so far. Like I said, kind of easing my way back into lifting, getting my body use to it again, but I really don't feel like I'm getting enough work in. I'm going to be upping the weight next week but...I just don't know if I'm going to like these workouts...
_____________________________
"To get to Heaven, sometimes you have to go through Hell."
-Faith Over Fear-
(in reply to IBendBarbells)
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RE: Back to the Basics - 7/17/2007 9:18:24 PM
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Good Riddance
Posts: 2243
Joined: 5/12/2007
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Ok well like I said, I'm not really feeling these routines so...suggestions IBB? I want a routine based on compound lifts with less concern with all the iso lifts I use to be doing, help me out?
_____________________________
"To get to Heaven, sometimes you have to go through Hell."
-Faith Over Fear-
(in reply to Good Riddance)
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RE: Back to the Basics - 7/18/2007 8:07:44 PM
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Good Riddance
Posts: 2243
Joined: 5/12/2007
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Day 3
Off
I have been doing a vertical leap program called air alert and figure I might as well put that on here, too. I did this routine yesterday and today...I don't have my sheet with me so these numbers might be a little mixed up, if they are I'll correct 'em tomorrow...
Leap Ups - 3x20
Calf Raises - 2x15
Step Ups - 2x15
Thrust Ups - 2x20
Burnout - 1x200
Squat Hops - 4x20
_____________________________
"To get to Heaven, sometimes you have to go through Hell."
-Faith Over Fear-
(in reply to Good Riddance)
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RE: Back to the Basics - 7/19/2007 9:49:29 PM
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Good Riddance
Posts: 2243
Joined: 5/12/2007
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Day 4
Deadlift - 3x8 @ 185
Upright Rows - 5x5 @ 85
DB Overhead Press - 3x8 @ 30
Not a bad day, went fairly light on the deads...hopefully next round I can bump it up to my old weight for sets and hit 225 for either 5x5 or 3x8, want to get ATLEAST 210. Still hate my shoulders, they are always so freaking weak and/or hurt...I'm going to take it slow this time around and hopefully get them built up pretty solid...
Oh yeah and I was going to do air alert again tonight but...after my workout my truck ran out of gas and me and 2 friends pushed it over half a mile over some freaking hills to a gas station so...that was my leg workout :(
_____________________________
"To get to Heaven, sometimes you have to go through Hell."
-Faith Over Fear-
(in reply to Good Riddance)
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RE: Back to the Basics - 7/20/2007 9:28:54 AM
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rippedchick
Posts: 5609
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You could try something like this.
Day 1
Bench and auxillary tris
Day 2
Squat and auxillary hams
Day 3
Shoulders/Cleans/Clean and Press
Day 4
Deadlift and auxillary rows/bis
At 4-5 sets of the big lift and about 2 auxillary sets in a higher rep range. You could do a set 4x6 or 5x5 for the big lift or do something progressive in weight. For example I'll do Bench day.
Bench
10x105
8x115
6x120
6x120
4x125
Dips
12xbody weight
12xbody weight
Just stick to the main lift and vary the auxillary lift. Keep it fairly light as you should be tired already from the big lift.
< Message edited by rippedchick -- 7/20/2007 9:35:29 AM >
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- Bobbi
Bio and HOT pics of fitness model Jaime Eason!
www.alternativefit.blogspot.com
(in reply to Good Riddance)
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RE: Back to the Basics - 7/20/2007 9:49:31 AM
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Good Riddance
Posts: 2243
Joined: 5/12/2007
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So day 2 something like 5x5 @ (x) weight on squat, and then 3x8 or 2x10 on SL deads?
day 3 maybe 4x6 cleans and then 3x8 on overhead press
day 4 either 4x8 or 3x8 on deads and then 3x8 on something like straight bar curls or bent row?
And then mix it up with the setsxreps, like after 2 weeks of that do some progressive?...
_____________________________
"To get to Heaven, sometimes you have to go through Hell."
-Faith Over Fear-
(in reply to rippedchick)
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RE: Back to the Basics - 7/20/2007 10:10:50 AM
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rippedchick
Posts: 5609
Joined: 1/8/2005
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Yea that looks alright. It's pretty simple but effective.
_____________________________
- Bobbi
Bio and HOT pics of fitness model Jaime Eason!
www.alternativefit.blogspot.com
(in reply to Good Riddance)
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RE: Back to the Basics - 7/20/2007 11:14:53 AM
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Good Riddance
Posts: 2243
Joined: 5/12/2007
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Mmk that's all I care about is results lol, gracias amiga.
_____________________________
"To get to Heaven, sometimes you have to go through Hell."
-Faith Over Fear-
(in reply to rippedchick)
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RE: Back to the Basics - 7/20/2007 11:16:31 AM
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Good Riddance
Posts: 2243
Joined: 5/12/2007
Status: offline
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Day 5
Off
_____________________________
"To get to Heaven, sometimes you have to go through Hell."
-Faith Over Fear-
(in reply to Good Riddance)
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RE: Back to the Basics - 7/21/2007 6:25:51 PM
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Good Riddance
Posts: 2243
Joined: 5/12/2007
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Day 6
Bench - 3x8 @ 120
Squats - 5x5 @ 155
Wide Grip Pullups - 3x8 @ BW
Not bad, felt good with more weight on there...actually hit 3x8 on bench easier this round with more weight, wish I would have gone ahead and went to atleast 125, but it's fine, I'm just shootin for 5 lbs a week. Squats felt good, too. Hopefully within 3 weeks I'll have my bench around 135 or 140 for 5x5 or 3x8 and my squats about 180...
_____________________________
"To get to Heaven, sometimes you have to go through Hell."
-Faith Over Fear-
(in reply to Good Riddance)
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RE: Back to the Basics - 7/21/2007 6:28:24 PM
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Good Riddance
Posts: 2243
Joined: 5/12/2007
Status: offline
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Here is my plan for my routine by the way...
I'm going to stick with what I'm doing now until Aug 13, that would be 4 weeks I believe. And then I am going to switch over to what Bobbi was saying for the 4 weeks after that. If I really get better results with one way then I will hit it for another 6-8, and if I got decent/good results with both I might do another 4 or 5 week cycle of each...any objections?
_____________________________
"To get to Heaven, sometimes you have to go through Hell."
-Faith Over Fear-
(in reply to Good Riddance)
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RE: Back to the Basics - 7/21/2007 7:13:55 PM
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Perrynaytor
Posts: 220
Joined: 5/19/2007
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I don't know man. I got to find a better routine. The one I just followed last week had me work chest twice a week.. just because I didn't want to take a beautiful Friday morning at the gym out of my schedule.
I was thinking of doing this though while doing the one muscle group twice a week.
Monday - Chest/Biceps
Tuesday - Back/Shoulders
Wednesday - Off/Cardio
Thursday - Legs/ Triceps
Friday - Chest/Biceps
Saturday - Off/Cardio
Sunday - Off/Cardio
Monday - Back/Shoulders
Tuesday - Legs/Triceps
Wednesday - Off/Cardio
Thursday - Chest/Biceps
Friday- Back/Shoulders
So next week, which muscle group will get the double hit? Legs and triceps. Repeat the process. My only question is is this over-training? Last week, after the first chest work out, the soreness was gone by Wednesday, so it was ready for a workout Friday, and I got one of the best ever chest workouts that day.
Edit: I'll go get it critiqued and see what everyone thinks. I'll put exercises and such so they can get an idea.
< Message edited by Perrynaytor -- 7/21/2007 7:16:31 PM >
_____________________________
5'10"
174
12% Body fat
Bench 1RM: 250lb
Squat 1RM: 365lb
Deadlift 1RM: 315lb
Front Squat 1RM: 200lb
Power Clean 1RM: 170lb
Shoulder Press 1RM: 145lb
Squat, Dead, Bench = 930
Goal = 1100 by July 1st
(in reply to Good Riddance)
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RE: Back to the Basics - 7/21/2007 11:31:26 PM
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Good Riddance
Posts: 2243
Joined: 5/12/2007
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Im not great at settin these up, I'm still workin on mine lol but I'll do what I can...
Looks like you biceps are getting quite a bit of work that first monday/tuesday.
Your tri's are getting supplementary work mon,tues, and then their own workout thursday, that might be a little much.
I dunno, it's late, I'm tired...I'm sure someone else will be able to help you out with this more than I can...I'll give it another look tomorrow.
_____________________________
"To get to Heaven, sometimes you have to go through Hell."
-Faith Over Fear-
(in reply to Perrynaytor)
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RE: Back to the Basics - 7/22/2007 9:25:48 PM
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Good Riddance
Posts: 2243
Joined: 5/12/2007
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Approval? That's always nice lol
_____________________________
"To get to Heaven, sometimes you have to go through Hell."
-Faith Over Fear-
(in reply to rippedchick)
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RE: Back to the Basics - 7/23/2007 10:14:19 AM
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Good Riddance
Posts: 2243
Joined: 5/12/2007
Status: offline
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Day 8
Off
Doing Air Alert later tonight, I'll put that on here afterwards...
_____________________________
"To get to Heaven, sometimes you have to go through Hell."
-Faith Over Fear-
(in reply to Good Riddance)
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