Please Help Me on My Routine !

Rip · 07-31-2005, 10:28 AM

My background. I'm not wanting to just look better, feel better and strengthen myself. I had a bout with Hodgkins disease which took me from a 6'2 185 lb teanager to 245 lbs with the help of alot of Prediscone used in my Chemotherapy which deterioted my joints and muscle. I've been lifting off and on for about a year to get back to respectable shape. I'm 6'2 230 right now. Wanting to get to the 215 to 220 range with less bodyfat. I dunno my body fat but when I went to the Air Force recruiter they measured me at 24 % ! 17 in neck, 48 in chest and 38 in waist. No clue what my real percentages are. Anyways here is what i've been doing the last two weeks as i've become more aggressive at it.

Mon - Chest / Triceps
Chest
Flat Bench - 5 sets of 8 - 10 reps (3 warm ups)
Incline Dumbell Press - 2 sets of 8 - 10
Chest Flys - 2 sets of 8 - 10

Triceps
Skull Crushers - 2 sets of 8 - 10
Rope Pull Downs - 2 sets of 8-10

---------------------------------------------
Tuesday -
Play 5 on 5 basketball for 1.5 to 2 hrs usually. Cardio

----------------------------------------------
Wednesday - Legs and Back
Squats - 5 sets of 8 - 10 reps (2 warmups)
Deadlifts - 3 sets of 8 - 10 reps
Shoulder Press - 3 sets of 8 -10 reps
Dumbell Shrugs - 3 - 4 sets
Calf Raises

---------------------------------------------------
Thursday -
Basketball Again if not then Sprints or Eliptical

-------------------------------------------
Friday - Biceps
Ez Bar curls - 3 sets of 8-10
Preacher curls - 3 sets of 8-10
Hammer Curls - 3 sets of 8-10
Pulldowns - 3 sets of 8-10
-------------------------------------------
Saturday -
Basketball or same old sprints or what not.

Anyways. In high school I played basketball and then after high school had to go through some therapies that more or less wrecked my body. I've always been in descent shape just have put on so much weight would love to get rid of it ! Also, my 5 year date was in June 26th for being a cancer survivor and because of that i've really started to hit the gym hard and really wanna improve myself and how I feel about myself. I've been a lurker at BB.com but seen this place and seemed a little smaller and friendlier so wanted to come here and post and hopefully get alot of advice from some people.

The supplements I take are:
Glucosomine and Chondrotin - Have done wonders for me.
Flaxseed oil - Doctors recommended and have been taking 2 pills a day
GNC Mega Man Pills - Got em when I got my Gold Card have since found the Internet.
SANS Vault - Been on for 4 days now !
GNC Whey - Before and After but hate the Lactose in it have since ordered 2 - Orders of Grape Substance WPI from Supplement Kings ! Anyways hope to get some help and figured being part of a community will help keep me motivated and growing ! :nosthumbs

**BobThePotato** · 08-01-2005, 02:16 AM

Quote:

Originally Posted by Rip

Mon - Chest / Triceps
[b

Chest[/b]
Flat Bench - 5 sets of 8 - 10 reps (3 warm ups)
dont use flat bench. It is a good shoulder/tricep builder but for chest mass it is total shit. I suggest switching to dumbells or machine for flat
Incline Dumbell Press - 2 sets of 8 - 10
Chest Flys - 2 sets of 8 - 10

Triceps
Skull Crushers - 2 sets of 8 - 10
Rope Pull Downs - 2 sets of 8-10
take rope pull downs out and put in CG bench or dips

---------------------------------------------
Tuesday -
Play 5 on 5 basketball for 1.5 to 2 hrs usually. Cardio

----------------------------------------------
Wednesday - Legs and Back
Squats - 5 sets of 8 - 10 reps (2 warmups)
Deadlifts - 3 sets of 8 - 10 reps
Shoulder Press - 3 sets of 8 -10 reps
Dumbell Shrugs - 3 - 4 sets
Calf Raises
take out back and shoulders... leave legs on thier own, and move shoulders up to chest/tri day. or if you dont like that move bi's tri's shoulders to thier own day.

---------------------------------------------------
Thursday -
Basketball Again if not then Sprints or Eliptical

-------------------------------------------
Friday - Biceps
put back in here with bis' andyou realy dont see so much volume. take out breachers, and why do you have pulldowns in here?
Ez Bar curls - 3 sets of 8-10
Preacher curls - 3 sets of 8-10
Hammer Curls - 3 sets of 8-10
Pulldowns - 3 sets of 8-10
-------------------------------------------
Saturday -
Basketball or same old sprints or what not.

The supplements I take are:
Glucosomine and Chondrotin - Have done wonders for me.
Flaxseed oil - Doctors recommended and have been taking 2 pills a day try some fish oil ive been hearing goods things as compared to flaxseed
GNC Mega Man Pills - Got em when I got my Gold Card have since found the Internet.
SANS Vault - Been on for 4 days now !
GNC Whey - Before and After but hate the Lactose in it have since ordered 2 - Orders of Grape Substance WPI from Supplement Kings ! Anyways hope to get some help and figured being part of a community will help keep me motivated and growing ! :nosthumbs

:ranch:

**powerman2000** · 08-02-2005, 11:14 AM

Dear Rip,

First of all, praise God that you are a survivor.

Now, a couple of very important things for you to consider. Not meaning any disrespect to Bob, but changing out those exercises isn't what is really going to help you out the most. You need a variety of exercises that should include what Bob said and what you have in your current routine. A bodybuilder, one who wants to build their body, shouldn't ever do the same workout 2x in a row. Change your exercise selections with every workout. Also, you should change the reps and sets with every exercise. Its called periodization. Read the stickies in this thread that I posted. They are long, but very educational. Lastly, you most definitely should do more volume on your smaller muscle groups compared to what I see in your routine. Smaller muscles can handle more volume and recover more quickly than our larger muscle groups. You could easily add some sets to tricep and bicep and shoulders and even train your arms 2x per week. I would also recommend training your calves 2x per week. Last night I did Chest and Triceps. I did 18 working sets of Chest and 6 supersets on Triceps that were done with 12 reps for each exercise. Thats 12 sets of 12 reps for Triceps. And, I'm 41 years old.

Rip · 08-02-2005, 05:23 PM

Quote:

Originally Posted by powerman2000

Dear Rip,

First of all, praise God that you are a survivor.

Now, a couple of very important things for you to consider. Not meaning any disrespect to Bob, but changing out those exercises isn't what is really going to help you out the most. You need a variety of exercises that should include what Bob said and what you have in your current routine. A bodybuilder, one who wants to build their body, shouldn't ever do the same workout 2x in a row. Change your exercise selections with every workout. Also, you should change the reps and sets with every exercise. Its called periodization. Read the stickies in this thread that I posted. They are long, but very educational. Lastly, you most definitely should do more volume on your smaller muscle groups compared to what I see in your routine. Smaller muscles can handle more volume and recover more quickly than our larger muscle groups. You could easily add some sets to tricep and bicep and shoulders and even train your arms 2x per week. I would also recommend training your calves 2x per week. Last night I did Chest and Triceps. I did 18 working sets of Chest and 6 supersets on Triceps that were done with 12 reps for each exercise. Thats 12 sets of 12 reps for Triceps. And, I'm 41 years old.

Reading now ! Will read on my shift tonight and redo my workout. I lurked alot and have learned so much. And thanks it was a tough road and a kick in the nads out of High School but it has definatly made me a better human being. Thanks again Powerman and Bob !

**powerman2000** · 08-03-2005, 05:12 AM

Anytime bro, glad to be of help.

07-31-2005, 10:28 AM	#1
Rip Amateur Join Date: Jul 2005 Posts: 76 Recipes: 0 Rep Power: 4	Please Help Me on My Routine ! My background. I'm not wanting to just look better, feel better and strengthen myself. I had a bout with Hodgkins disease which took me from a 6'2 185 lb teanager to 245 lbs with the help of alot of Prediscone used in my Chemotherapy which deterioted my joints and muscle. I've been lifting off and on for about a year to get back to respectable shape. I'm 6'2 230 right now. Wanting to get to the 215 to 220 range with less bodyfat. I dunno my body fat but when I went to the Air Force recruiter they measured me at 24 % ! 17 in neck, 48 in chest and 38 in waist. No clue what my real percentages are. Anyways here is what i've been doing the last two weeks as i've become more aggressive at it. Mon - Chest / Triceps Chest Flat Bench - 5 sets of 8 - 10 reps (3 warm ups) Incline Dumbell Press - 2 sets of 8 - 10 Chest Flys - 2 sets of 8 - 10 Triceps Skull Crushers - 2 sets of 8 - 10 Rope Pull Downs - 2 sets of 8-10 --------------------------------------------- Tuesday - Play 5 on 5 basketball for 1.5 to 2 hrs usually. Cardio ---------------------------------------------- Wednesday - Legs and Back Squats - 5 sets of 8 - 10 reps (2 warmups) Deadlifts - 3 sets of 8 - 10 reps Shoulder Press - 3 sets of 8 -10 reps Dumbell Shrugs - 3 - 4 sets Calf Raises --------------------------------------------------- Thursday - Basketball Again if not then Sprints or Eliptical ------------------------------------------- Friday - Biceps Ez Bar curls - 3 sets of 8-10 Preacher curls - 3 sets of 8-10 Hammer Curls - 3 sets of 8-10 Pulldowns - 3 sets of 8-10 ------------------------------------------- Saturday - Basketball or same old sprints or what not. Anyways. In high school I played basketball and then after high school had to go through some therapies that more or less wrecked my body. I've always been in descent shape just have put on so much weight would love to get rid of it ! Also, my 5 year date was in June 26th for being a cancer survivor and because of that i've really started to hit the gym hard and really wanna improve myself and how I feel about myself. I've been a lurker at BB.com but seen this place and seemed a little smaller and friendlier so wanted to come here and post and hopefully get alot of advice from some people. The supplements I take are: Glucosomine and Chondrotin - Have done wonders for me. Flaxseed oil - Doctors recommended and have been taking 2 pills a day GNC Mega Man Pills - Got em when I got my Gold Card have since found the Internet. SANS Vault - Been on for 4 days now ! GNC Whey - Before and After but hate the Lactose in it have since ordered 2 - Orders of Grape Substance WPI from Supplement Kings ! Anyways hope to get some help and figured being part of a community will help keep me motivated and growing ! :nosthumbs

08-02-2005, 11:14 AM	#3
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,179 Recipes: 0 Rep Power: 202	Dear Rip, First of all, praise God that you are a survivor. Now, a couple of very important things for you to consider. Not meaning any disrespect to Bob, but changing out those exercises isn't what is really going to help you out the most. You need a variety of exercises that should include what Bob said and what you have in your current routine. A bodybuilder, one who wants to build their body, shouldn't ever do the same workout 2x in a row. Change your exercise selections with every workout. Also, you should change the reps and sets with every exercise. Its called periodization. Read the stickies in this thread that I posted. They are long, but very educational. Lastly, you most definitely should do more volume on your smaller muscle groups compared to what I see in your routine. Smaller muscles can handle more volume and recover more quickly than our larger muscle groups. You could easily add some sets to tricep and bicep and shoulders and even train your arms 2x per week. I would also recommend training your calves 2x per week. Last night I did Chest and Triceps. I did 18 working sets of Chest and 6 supersets on Triceps that were done with 12 reps for each exercise. Thats 12 sets of 12 reps for Triceps. And, I'm 41 years old. __________________ 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

08-03-2005, 05:12 AM	#5
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,179 Recipes: 0 Rep Power: 202	Anytime bro, glad to be of help. __________________ 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

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode