How Does This Look?

GeordieArtois · 08-16-2005, 05:32 PM

This is my workout, I'm currently bulking but at the same time I need to lose some excess flab from my torso really badly.

I'm 6'1, 196lbs.

Monday - Abs
Tuesday - Biceps and Shoulders
Wednesday - Legs and Back
Thursday - Off
Friday - Chest,Triceps and Abs
Saturday - Biceps and Shoulders
Sunday - Off

Abs
Ab crunches X 4
Decline sit ups X 2
Weighted decline situps
Leg raises X 2

Biceps
Db curls X 10
Hammer curls X 8
Db curls X 8
EZ Bar curls X 5
EZ Bar curls X 4
EZ Bar curls X 3 -failure

Triceps
Standing tri extensions with tri bar X 10
" " " " " " X 8
" " " " " " X 5
3 sets of dips, 15 reps each

Chest
Incline bb X 7
Incline bb X 5
Flat bb X 5
Flat bb X 5
Flat bb X 4 - failure

Shoulders
Side raises X 10
Front raises X 10
Standing press X 8
Standing press X 8
Standing press X 4

There's no cardio there yet but I really need to get some into my week. I'm thinking about buying a non motorised treadmill as I workout at home. What are your guy's opinions on this?

GameDayDog · 08-16-2005, 06:53 PM

I'm not really sure that I follow thys routine..

I don't even see the leg & back exercyses... plus you have very strange groupings... Why not run with a back/bicep, chest/tricep, legs/shoulder routine??

We're about the same in height and weight... and after every workout except leg days, I'm doing HIIT on the elliptical, because the treadmill will destroy my already bad knees... but if you can run, a non motorized treadmill will work.. Just depends on your budget... try froogle.google.com ...

We just created a routine, but we have access to gym equipment... Post your exercyses for legs & back and we'll see what we can come up with..

Peace..~G

GeordieArtois · 08-16-2005, 07:11 PM

Sorry about that man.

Ok, It's a long story but to cut it short I was ill for quite a while and housebound for a few years. Due to this, my muscle pretty much wasted away and my legs were and are very weak as a result.

Also due to the fact that I workout at home, without a squat rack I have to do light squats by lifting the bar over my head lol. I also do leg curls on my bench.

So for legs I'm pretty much doing 3 sets of squats & 3 sets of leg curls, gradually building my strength back up.

My back routine which is no doubt shit consists of this:

Db rows X 10
Db rows X 8
Db rows X 5

Shrugs X 10
Shrugs X 8
Shrugs X 5

BB rows X 10
BB rows X 8
BB rows X 5

Deadlift X 10
Deadlift X 8
Deadlift X 5

LuxuryChic · 08-23-2005, 01:12 AM

The grouping of our muscles is really weird. Throw out the day dedicated to abs and replace it with something else. why not

Monday: Chest/shoulders
Tuesday: Arms
Wednesday: off
Thursday: Legs
Friday: Back/abs
Saturday: off
sunday; off

I don't know about you but i like doing legs by themselves as i'm too weak to stand and do upright rows, and laterals and such. I honestly want to vomit after doing my legs lol. But it's up to you. Just try your grouping differently as said before its rather strange.

**powerman2000** · 08-31-2005, 10:25 PM

I don't see how you can adequately train legs and back in the same workout.

Apootheosis · 09-01-2005, 11:50 AM

Quote:

Originally Posted by powerman2000

I don't see how you can adequately train legs and back in the same workout.

frequency.

**powerman2000** · 09-01-2005, 10:02 PM

Quote:

Originally Posted by Dodgy 8

frequency.

Yah..............I know, but he is not using frequency for legs and back.

GeordieArtois · 09-05-2005, 05:59 PM

Ok guy's I've made some changes.

Monday - Biceps, shoulders and abs.
Tuesday - Off.
Wednesday - Back and squats.
Thursday - Off.
Friday - Chest, triceps and abs.
Saturday - Off
Sunday - Off.

When I get a recumbant bike 2 of those offdays will be cardio days.

**powerman2000** · 09-05-2005, 08:05 PM

Quote:

Originally Posted by GeordieArtois

Ok guy's I've made some changes.

Monday - Biceps, shoulders and abs.
Tuesday - Off.
Wednesday - Back and squats.
Thursday - Off.
Friday - Chest, triceps and abs.
Saturday - Off
Sunday - Off.

When I get a recumbant bike 2 of those offdays will be cardio days.

Like I said before, I don't find combining legs and back on the same day to be very efficient.

GameDayDog · 09-05-2005, 08:10 PM

Your bodypart groupings look much better.. but I won't be 100% until I see your new routine..

I wanted to go back to your fyrst goal... If you have midsection flab that you really really need to get rid of.. I thynk it would be best if you cut fyrst...

You can styll workout with as heavy weights as possible... but you need to follow a cutting diet... (Check the Fat Loss section for my - Low Carb vs Low Calorie Thread) ... Do the cut fyrst.. lose all the excess "flab" fyrst.. because a true bulk.. even a lean bulk.. will styll add a fair amount of "flab" ...

Plus, you don't want to do too much cardio and burn more calories than you're eating whyle you're trying to bulk.. get as lean as possible.. Then bulk.

Excellent people here that can help fine tune your diet, if you post it.

Peace..~G

**dbflgirl** · 09-06-2005, 11:34 AM

I agree with everyone who has said that legs need their own day and this is especially true if they are lagging. There are lots of exercises you can do without a squat rack.

Second, the issue of flab around your mid-section is primarily one of diet, not workout. So post what you're eating, too.

GeordieArtois · 09-07-2005, 07:05 PM

Thanks for the replies people! ok, my diet is fairly clean and consists of:

2 cans of tuna
2 eggs
2-3 bowls of oats in milk
chicken breasts
4 ON whey shakes
fruit, veg.
nuts, etc.

As far as my leg/back split, I'm only doing squats for the time being. Without a squat rack, I might add, which means I have to lift the bar over my head...kinda like this > :bb:

I am seeing slow but steady increases in most of my lifts apart from my chest

Here's my chest routine. (I workout at home).

InclineBB- 7 reps.
InclineBB- 5 reps (add 11lbs).
Flat BB - 5 reps (add another 11lbs)
Flat BB - 4 reps (add another 11lbs)
Flat BB - 3-4 reps -failure (add another 11lbs)

I have reduced chest workouts to once a week, on Fridays. I just can't seem to add weight. I was thinking that when I can comfortably do 5 reps on my heaviest set, I'll add more weight which is what I've been doing up untill now.

The trouble is, I'm struggling to do 3 or 4 reps.

08-16-2005, 05:32 PM	#1
GeordieArtois Pro Stature Join Date: Aug 2005 Location: England Posts: 132 Recipes: 0 Rep Power: 7	How Does This Look? This is my workout, I'm currently bulking but at the same time I need to lose some excess flab from my torso really badly. I'm 6'1, 196lbs. Monday - Abs Tuesday - Biceps and Shoulders Wednesday - Legs and Back Thursday - Off Friday - Chest,Triceps and Abs Saturday - Biceps and Shoulders Sunday - Off Abs Ab crunches X 4 Decline sit ups X 2 Weighted decline situps Leg raises X 2 Biceps Db curls X 10 Hammer curls X 8 Db curls X 8 EZ Bar curls X 5 EZ Bar curls X 4 EZ Bar curls X 3 -failure Triceps Standing tri extensions with tri bar X 10 " " " " " " X 8 " " " " " " X 5 3 sets of dips, 15 reps each Chest Incline bb X 7 Incline bb X 5 Flat bb X 5 Flat bb X 5 Flat bb X 4 - failure Shoulders Side raises X 10 Front raises X 10 Standing press X 8 Standing press X 8 Standing press X 4 There's no cardio there yet but I really need to get some into my week. I'm thinking about buying a non motorised treadmill as I workout at home. What are your guy's opinions on this?

08-16-2005, 06:53 PM	#2
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	Missing Parts.. I'm not really sure that I follow thys routine.. I don't even see the leg & back exercyses... plus you have very strange groupings... Why not run with a back/bicep, chest/tricep, legs/shoulder routine?? We're about the same in height and weight... and after every workout except leg days, I'm doing HIIT on the elliptical, because the treadmill will destroy my already bad knees... but if you can run, a non motorized treadmill will work.. Just depends on your budget... try froogle.google.com ... We just created a routine, but we have access to gym equipment... Post your exercyses for legs & back and we'll see what we can come up with.. Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

08-23-2005, 01:12 AM	#4
LuxuryChic Pro Stature Join Date: Aug 2005 Posts: 113 Recipes: 0 Rep Power: 5	The grouping of our muscles is really weird. Throw out the day dedicated to abs and replace it with something else. why not Monday: Chest/shoulders Tuesday: Arms Wednesday: off Thursday: Legs Friday: Back/abs Saturday: off sunday; off I don't know about you but i like doing legs by themselves as i'm too weak to stand and do upright rows, and laterals and such. I honestly want to vomit after doing my legs lol. But it's up to you. Just try your grouping differently as said before its rather strange. __________________ Lift-eat-sleep-grow-repeat Age: 18 Weight: 262bs Goal: August 2007 - 220lbs

08-31-2005, 10:25 PM	#5
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,123 Recipes: 0 Rep Power: 200	I don't see how you can adequately train legs and back in the same workout. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

09-05-2005, 08:10 PM	#10
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	Looks Better.. Your bodypart groupings look much better.. but I won't be 100% until I see your new routine.. I wanted to go back to your fyrst goal... If you have midsection flab that you really really need to get rid of.. I thynk it would be best if you cut fyrst... You can styll workout with as heavy weights as possible... but you need to follow a cutting diet... (Check the Fat Loss section for my - Low Carb vs Low Calorie Thread) ... Do the cut fyrst.. lose all the excess "flab" fyrst.. because a true bulk.. even a lean bulk.. will styll add a fair amount of "flab" ... Plus, you don't want to do too much cardio and burn more calories than you're eating whyle you're trying to bulk.. get as lean as possible.. Then bulk. Excellent people here that can help fine tune your diet, if you post it. Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

08-16-2005, 07:11 PM	#3
GeordieArtois Pro Stature Join Date: Aug 2005 Location: England Posts: 132 Recipes: 0 Rep Power: 7	Sorry about that man. Ok, It's a long story but to cut it short I was ill for quite a while and housebound for a few years. Due to this, my muscle pretty much wasted away and my legs were and are very weak as a result. Also due to the fact that I workout at home, without a squat rack I have to do light squats by lifting the bar over my head lol. I also do leg curls on my bench. So for legs I'm pretty much doing 3 sets of squats & 3 sets of leg curls, gradually building my strength back up. My back routine which is no doubt shit consists of this: Db rows X 10 Db rows X 8 Db rows X 5 Shrugs X 10 Shrugs X 8 Shrugs X 5 BB rows X 10 BB rows X 8 BB rows X 5 Deadlift X 10 Deadlift X 8 Deadlift X 5

09-05-2005, 05:59 PM	#8
GeordieArtois Pro Stature Join Date: Aug 2005 Location: England Posts: 132 Recipes: 0 Rep Power: 7	Ok guy's I've made some changes. Monday - Biceps, shoulders and abs. Tuesday - Off. Wednesday - Back and squats. Thursday - Off. Friday - Chest, triceps and abs. Saturday - Off Sunday - Off. When I get a recumbant bike 2 of those offdays will be cardio days.

09-06-2005, 11:34 AM	#11
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 19	I agree with everyone who has said that legs need their own day and this is especially true if they are lagging. There are lots of exercises you can do without a squat rack. Second, the issue of flab around your mid-section is primarily one of diet, not workout. So post what you're eating, too.

09-07-2005, 07:05 PM	#12
GeordieArtois Pro Stature Join Date: Aug 2005 Location: England Posts: 132 Recipes: 0 Rep Power: 7	Thanks for the replies people! ok, my diet is fairly clean and consists of: 2 cans of tuna 2 eggs 2-3 bowls of oats in milk chicken breasts 4 ON whey shakes fruit, veg. nuts, etc. As far as my leg/back split, I'm only doing squats for the time being. Without a squat rack, I might add, which means I have to lift the bar over my head...kinda like this > :bb: I am seeing slow but steady increases in most of my lifts apart from my chest Here's my chest routine. (I workout at home). InclineBB- 7 reps. InclineBB- 5 reps (add 11lbs). Flat BB - 5 reps (add another 11lbs) Flat BB - 4 reps (add another 11lbs) Flat BB - 3-4 reps -failure (add another 11lbs) I have reduced chest workouts to once a week, on Fridays. I just can't seem to add weight. I was thinking that when I can comfortably do 5 reps on my heaviest set, I'll add more weight which is what I've been doing up untill now. The trouble is, I'm struggling to do 3 or 4 reps.

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