supa2

aight guys here we go this is wat day one of my routine looks like:

Day 1 (perform 3 sets of 12 reps):
Chest:
DB Incline Press
Barbell Flat Bench Press
DB Decline Press (Will swap weekly with DB)

Legs:
Barbell Squats (ATG)
Leg Extentions
Leg Curls
Seated Calf Raises (I like these used to do standing ones but I feel the burn more in these ones, i like it)

Biceps:
Barbell Bicep Curls
DB Concentration Curls (The ones done over top of incline bench not the seated football jock ones)
Bicep Overhead Cable Curls

So this routine will be performed on day one and day 3 of my training.

I would write out my training i did yesterday but cannot remember for the life of me the amounts i have some idea but not accurate so i will wait till i copy out my writtenjournal from gym.

Day two and four of routine look as follows:

Back:
Chin Ups (3 sets till failure which atm is about 7-8 reps hoping to get to 10)
Barbell Bent Rows (Over hand grip)
Barbell Bent Rows (Under hand grip)
Lat Pulldown (To Back)

Shoulders:
Smith machine shoulder Press
DB Arnold Presses (Some new shoulder press to me, trainer at gym said to try em, and apparenrtly arnie invented em lol)
Barbell Shoulder Press (behind head)

Triceps:
Rope Tricep Pulldown
Lying Tricep Barbell Extensions
Straight arms tricep pulldown

I do abs everyday of the week. Train on Mon, Tue, Thur and Fri. Wednesday is rest days, and also Saturday and Sunday.

Abs:
Medicine Ball Twists
Planks/Stabilisers (swap workout to workout with Crunches)
DB Oblu\ique Crunches.

Now just wondering where should I whack in cardio?? also thinking of trying ZMA anyone recon its worth it??

Michael

You should change your split a little, kinda like this:

Monday: Chest/triceps
Tuesday: Cardio/abs
Wednesday: Back/biceps
Thursday: Cardio/abs
Friday: Legs
Saturday: Shoulders
Sunday: Rest/abs

_Wolf_

^^^ actually, here is something better:

Legs w/ squats
Chest and Triceps
off
Shoulders
Back w/ deadlifts and biceps
off
off
repeat

it allows for more overlapping of muscle groups.

i am subscribed to your journal and i wish u all the progress your heart desires

young-one

I love you

(no homo)

but yea I was about to say WHERE ARE THE DEADLIFTS?


anyways good u got a journal started
lets see your workouts.

supa2

deadlifts aint in there, i sorta dropped them, my deadlift is very weak and all it seems to do it put stress on my left wrists, which is weird, i cant grip properly when i do them it just seems to slip out.

hey sentinel bro thanks for ur good wishes.
jus a quick Q does the w/ mean with or without?? i am assuming with. it would still b 4 days a week yeh??

young-one

w/ is with

w/ out is without

and deadlifts are a necessity. Only reason you may be bad at it is bad form.

supa2

nah i got good form, i got bad grip. i know why i am bad at them. i tried using gloves and wrist bands and all, but my left hand wrist always gives out before i even begin feeling them.

_Wolf_

i love you too (no homo)



Supa, if ur grip is weak, then work on your grip. do not drop deadlifts. i repeat: DO NOT DROP DEADLIFTS. they are very important and it is best if you stick to the plan and keep pulling.

if ur grip needs to be improved u have an entire batallion of exercises to choose from:
barbell static holds
one arm barbell curls
hammer curls
etc

please, Supa: do not chuck out the deadlifts.

supa2

i do the barbell stratic holds and that, well i did, and one arms barbell curls and hammer curls, my right hand got better, my left still lags though, and i know i shouldnt just train my left hand and not my right. if i train them both tho my right hand becomes much stronger and my left hand barely improves. is there anything else that focus solely on grip rather then arm and grip?? i was told to try those little hand things that you squeeze, do they work?? i dont wanna drop dead lifts but i dont want to do them if they are not working cause i cannot hold the barbell properly. which by the way explains why my deadlift is much much weaker then the rest of my lifts.

sdb

Yeah, go with sometign more like Sentinel wrote out. Your original workout will keep you at the gym for a couple hours. If you can't get it done in under an hour, you're doing something wrong.

_Wolf_

do more stuff for ur left hand then: barbell static holds (yes this is shit difficult), hammer curls, etc. but u cannot ignore deadlifts. that is a very unwise move, sir.

i workout for 2-3 hours at times. i wont put a limit on the amount of time one should spend in the gym. let me put it like this (and i think this is what u meant): if u are able to workout for 3 hours and progress "X" amount, when at the same time you could workout for only 1 hour using the right exercises and still progress "X" amount, then u should aim for the 1 hour workout.

supa2

Journal for today 13-12-2007

Back:
Assisted Chin Ups 3 sets of 5 (0lbs - unassisted), 8 (10lbs) and 9 (30lbs)
Barbell Bent Rows (Over hand grip) - 3 sets of 85lbs x 12
Barbell Bent Rows (Under hand grip) - 1 set of 85lbsX12 reps, 1set of 85lbsx10 reps and 1set of 85lbsx8reps
Lat Pulldown (To Back)

Shoulders:
Smith machine shoulder Press - 2 sets of 46lbsX12 reps and 1 set of 46lbsX10 reps
DB Arnold Presses - 1 set of 25lbsx12 reps, 1 set of 30lbs x 12 reps and 1 sets of 30lbs x 10reps
Barbell Shoulder Press - 3 sets of 45lbs x 12 reps

Triceps:
Rope Tricep Pulldown - 2 sets of 60lbs x 12 reps, 1 set of 60lbs x 10reps
Lying Tricep Barbell Extensions - 2 sets of 10lbs x 12 reps, 1 set of 16lbs x 12 reps
Straight arms tricep pulldown - 1 set of 70lbs x 12 reps, 2 sets of 80lbs x 12reps

workout wasnt too bad, tris are fairly weak, i feel i could do better with them, they need to improve as do all of my arms i want them to have some size. i really love working shoulders, they are one muscle group i enjoy working, i may add bak in soime side raises and rear delt execises, i love the burn in my shoulders when i train em, and i like how sometimes i can see veins poppin out on em too so its kinda cool. back feels pumped after all the rows, but i think i need more for lats, may vary week to week lat PD with chin ups.

as for diet, this is going to sound weird but i am resorting to how i ate when i was fat, because it wasnt dirty, it was clean, but it was excessive which means i will hopefully gain weight from it. one thing i should hav done wen i began trianing wen i was 19 was keep eatting the same, maybe then i would hav gained sum muscle but instead, i was under the impression that training and eatting really REALLY healthy made u look better, how wrong i was!!!

young-one

Good workout. Either my eyes are playing a trick on me or it's not listed down. Where are deadlifts? Trust me, you will thank us alot in the long run doing deadlifts.

supa2

no i didnt do deadlifts... i will add them eventually, i used to do them beleive it or not, but the best i can do on them is about 40Kg, so around 75-80lbs, anymore then my wrist gives way and they are useless. i know they are good for gaining mass, but if i cant do them right, well i can, but if i cant get enough reps cause my wrist gives out, they feel slightly useless, u know wat i mean?? low weight and low reps = not much point IMO.