mholly1973 journal
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mholly1973 journal - 5/29/2006 7:21:31 PM
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mholly1973
Posts: 143
Joined: 5/26/2006
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i posted this in the begginers forum so i thought id use it as the start of my journal...any feed back is greatly apreciated
ive only been lifting for 3 months so im new to it all anyways heres my ruitine...i have it split up in 4 days and i switch it around a little so i have no set days on when i do them i just fit in the 4 days as i can...also i do one warm up set of half my normal weight for all and then i do my first real set with the heaviest weight i can handle for 8 reps and the rest i lower the weight to maintain 8 reps for the rest of the sets...does this sound ok?
chest and triceps
bench press-3 sets each of flat and incline
3 sets of close grip bench press
3 sets of head bangers
4 sets of weighted dips
legs and biceps-forarms
3 sets of squats
3 sets calf raises
3 sets leg rows on my bench
3 sets bb curls
3 sets reverse bb curls
3sets of forearm curls
back
3 sets bb bent over rows
3 sets deadlifts
3 sets t-bar rows
3 set3 of yates rows
shoulders and neck
3 sets lateral raises
3 sets rear delt row
3 sets military press
3 sets of upright rows
3 sets of plate resistance neck excercises for front and back of neck
supplements-
whey protein/w 5g glutamine first thing in the morning and post workout
< Message edited by mholly1973 -- 5/31/2006 8:52:28 AM >
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RE: mholly1973 journal - 5/30/2006 11:54:41 PM
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mholly1973
Posts: 143
Joined: 5/26/2006
Status: offline
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chest and triceps
bench press-6repsx160 8x140 for 3 sets
incline bp 8x140 for 3 sets
3 sets of close grip bench press @ 120
skipped my headbangers cause i had a lazy day but wished i would have done more cause about an hour later i got more energy and could have done more ...hope to not see anymore days like this any time soon
(in reply to mholly1973)
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RE: mholly1973 journal - 5/31/2006 1:27:47 AM
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Robboe
Posts: 908
Joined: 6/9/2003
From: Newcastle, UK
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What are headbangers?
Your sets and rep-schemes are fine, but i personally do not see the need for front-raises for your deltoids. Not if you do militaries.
And why so few sets for chest?
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(in reply to mholly1973)
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RE: mholly1973 journal - 5/31/2006 7:28:32 AM
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mholly1973
Posts: 143
Joined: 5/26/2006
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headbangers aka skull crushers are for your triceps..if you search google you will find alot of info on them...there a great tricep workout...as far as the front raises go i added them in recently so im not sure if ill keep up with them since the military presses kill them as it is...for my benching i was actually doing 4-5 sets but i was reading that it isnt needed and is actually better to do less so ive been doing that recenly and my chest is still as sore the next day as it was doing 5-6 sets and im actually moving up in weight more then when i did more sets...so to me doing 3 sets has actually raised my weight and i can see noticable differences in muscle growth in just a month of doing them this way
(in reply to Robboe)
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RE: mholly1973 journal - 5/31/2006 8:34:46 AM
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Robboe
Posts: 908
Joined: 6/9/2003
From: Newcastle, UK
Status: offline
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I see. So you don't want to throw in a couple of sets of flyes in there?
I gotcha re: skulls. I haven't heard them referred to as head bangers.
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Believe the Hype
(in reply to mholly1973)
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RE: mholly1973 journal - 5/31/2006 8:50:07 AM
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mholly1973
Posts: 143
Joined: 5/26/2006
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actually robboe i use to also do flys but i again read there not needed to build a good chest....but im looking for any opinions cause i dont know from experince whats good and whats not so im still taking any good advice...but actually my chest/bis day is kinda slim so i could easily add them in to help out...my chest is prob my 1st favorite so i want to do anything possible to help it out as long as it can be done with just my bench and what i can do as far as home gyms go since i dont have time to hit a real gym...is there any other good excersices for the chest i can do at home thats you can think of?
(in reply to Robboe)
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RE: mholly1973 journal - 6/1/2006 1:54:29 AM
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Robboe
Posts: 908
Joined: 6/9/2003
From: Newcastle, UK
Status: offline
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At home? Not a whole lot really, unless you have parrallel dipping bars.
But yeah, i think flyes are worth it.
_____________________________
www.DesignerSupps.com
Believe the Hype
(in reply to mholly1973)
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RE: mholly1973 journal - 6/1/2006 7:45:20 AM
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mholly1973
Posts: 143
Joined: 5/26/2006
Status: offline
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yea actually someone mentioned on another thread to do weighted dips so im gonna get dipping bars so i can start doing them...thanks for your input robboe
(in reply to Robboe)
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