My workout routine: Get there

Harrison · 09-11-2007, 10:50 PM

-Mon: Chest
-Tues: Legs/arms
-Wed: Back/cardio
-Thurs: off
-Fri: Shoulders
-Sat: cardio
-Sun: off

First week will be 3x10. Every week Ill mix up sets/reps

Modays - Chest:
Flat DB Bench
DB Incline Bench
Flat flys
Push ups

Tuesdays - Legs/Arms
Squat
Lungs
cable tricep pushdowns (straight bar)/Hammer curls (superset)
dips

Wednesdays - Back:
Deadlift
Bent over row
One arm dumbel row
Lat pull down

Thursdays - Cardio

Fridays - Shoudlers:
Seated DB Shoulder Press
Upright rows (straight bar)
Front Raises
Pullups

**romanaz** · 09-12-2007, 01:48 AM

Why 3x10 if I may ask?

**DJSTARER** · 09-12-2007, 04:08 AM

my guess is week one will be 3X10, then week two 3X8, then 3X6, then repeaet. Those are HST principles.

Harrison · 09-12-2007, 10:23 AM

Quote:

Originally Posted by DJSTARER

my guess is week one will be 3X10, then week two 3X8, then 3X6, then repeaet. Those are HST principles.

its not strict HST but that is the idea yea. Then a deload week, might throw in a 2 week peroid of 5x5 and 4x5. I just like to keep it fresh, then by christmas test my maxes.

**builtbeast** · 09-12-2007, 11:34 PM

I'd reverse Wed and Thurs, but that's just me.

**Ikaika** · 09-13-2007, 02:42 AM

Quote:

Originally Posted by Harrison

Fridays - Shoudlers:
Seated DB Shoulder Press
Upright rows (straight bar)
Front Raises
Pullups

Harrison · 09-13-2007, 10:32 AM

Quote:

Originally Posted by Ikaika

I had actually just thought of that today while I was in the gym

thanks for the heads up

Harrison · 10-05-2007, 02:51 PM

Chest

Bike to the gym 5 min
Eleptical 5 min
Treadmill 5 min

Flat DB Bench

35x10
40x10
40x10

Incline DB Bench
35x10
35x10
35x10

Flat DB Flys
20x10
20x10
20x10

Pushups
10
10
10

pretty weak overall, but ya got to start somewhere I guess

**builtbeast** · 10-08-2007, 08:17 PM

keep it up

Harrison · 10-11-2007, 10:59 AM

Back (yesturday)

10 min elliptical

One arm dumbel row
40x8
40x8
40x8

Lat pull down
100x8
100x8
100x8

Cable Row
110x8
110x8
110x8

mess around with deadlifts, working on form, the gym im at sucks compared to my school one, so Ill probably go there for deadlift days, the have platforms and everything

10 min run on treadmill

Harrison · 10-11-2007, 08:28 PM

Chest (Today)

5 min elliptical

Flat DB Bench
40x8
40x8
40x8

Incline DB Bench
35x8
35x8
35x8

Upright row
55x8
55x8
55x8

Flat DB flys
20x8
20x8
20x8

8 min on the treadmill

Flat bench felt great, I really like upright rows but they dont really belong in chest day.. at least I dont think, flys are just very awkard and weak

**bigDman** · 10-11-2007, 09:31 PM

might want to be careful with upright rows. Not the best of exercises for shoulder health

Harrison · 10-12-2007, 10:55 AM

yea? ok thanks Ill look for something else then

Harrison · 10-12-2007, 06:23 PM

my diet:

http://www.ironmass.com/nutrition/12...-thoughts.html

Harrison · 10-12-2007, 09:24 PM

Arms/Legs

10 min elliptical

Squat
100x8
135x8
135x8
135x8
145x8
145x8

Leg extentions
120x8
120x8
120x8
120x8

Dips
bwx3
bwx3
bwx3

cable tricep pushdowns (rope)
40x8
50x8
50x8
50x8

Hammer curls
30x8 (per arm)
30x8
30x6
30x6

alright workout, good sweat, squats felt strong, could have done heavier but one step at a time, leg extentions instead of lunges.. just wanted to mix it up, dips I suck at.. looking foward to getting better at those.. pushdowns felt good..50 a little tough, same with hammer curls

Harrison · 10-13-2007, 09:37 PM

Cardio

stretching (legs were pretty sore)

10 min elliptical

stretching

15 min treadmill
speed 6.5
hill 3

not bad, need to work on conditioning, got kicked out cause gym was closing, easy day.. kind of pissed at work I caved and had two slices of works pizza left over.. oh well, just need to make it to monday back to my normal eating routine

danman77220 · 10-14-2007, 01:08 AM

I would move around Monday, Tuesday and Wednesday.

Monday is chest, and you indirectly use your tris for most compound chest exercises.

Tuesday is arms and I'm assuming you're doing tris on that day. You need to give them more time to recover.

Wednesday is back. If you work out your bis on your arm day they're going to get overtrained by doing back the next day.

Here's an old split I used to do that may give you some ideas:

Sunday: Off
Monday: Chest/Bis
Tuesday: Legs
Wednesday: Back/Tris
Thursday: Off
Friday: Shoulders/Traps
Saturday: Off

Just to give you an idea.

Good luck and keep up the good work.

Harrison · 10-15-2007, 07:36 PM

Quote:

Originally Posted by danman77220

I would move around Monday, Tuesday and Wednesday.

Monday is chest, and you indirectly use your tris for most compound chest exercises.

Tuesday is arms and I'm assuming you're doing tris on that day. You need to give them more time to recover.

Wednesday is back. If you work out your bis on your arm day they're going to get overtrained by doing back the next day.

Here's an old split I used to do that may give you some ideas:

Sunday: Off
Monday: Chest/Bis
Tuesday: Legs
Wednesday: Back/Tris
Thursday: Off
Friday: Shoulders/Traps
Saturday: Off

Just to give you an idea.

Good luck and keep up the good work.

hmmm thanks for the input. Im going take what you guys said and create this updated one..

Monday: Chest/Bis
Tuesday: Legs
Wednesday: Shoulder/Traps
Thurs: Cardio/Ab work
Friday: Back/Tris
Sat: Ab work/Cardio
Sunday: Off

Harrison · 10-15-2007, 07:43 PM

Monday: Chest/Bis

Bike to the gym
5 min ellipitical
stretch

Flat DB Bench
35x8
45x6
45x6
45x6

Incline DB Bench
35x6
35x6
35x6

Flys
20x8
20x8
20x8

Hammer Curls
30x8
30x8
30x8

a bit of a rushed workout, school pressure is intense had to get this in fast and to get in supper and head to class downtown. happy with the flat.. felt good.. incline felt weak.. going to zone in on that hard from now on.. flys getting better with form... looking for another exercise to use for bicep work to go with hammer curls

09-11-2007, 10:50 PM	#1
Harrison Amateur Join Date: Sep 2007 Posts: 29 Recipes: 0 Rep Power: 0	My workout routine: Get there -Mon: Chest -Tues: Legs/arms -Wed: Back/cardio -Thurs: off -Fri: Shoulders -Sat: cardio -Sun: off First week will be 3x10. Every week Ill mix up sets/reps Modays - Chest: Flat DB Bench DB Incline Bench Flat flys Push ups Tuesdays - Legs/Arms Squat Lungs cable tricep pushdowns (straight bar)/Hammer curls (superset) dips Wednesdays - Back: Deadlift Bent over row One arm dumbel row Lat pull down Thursdays - Cardio Fridays - Shoudlers: Seated DB Shoulder Press Upright rows (straight bar) Front Raises Pullups

09-12-2007, 04:08 AM	#3
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,049 Recipes: 0 Rep Power: 114	Re: My workout routine: Get there my guess is week one will be 3X10, then week two 3X8, then 3X6, then repeaet. Those are HST principles. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

09-12-2007, 11:34 PM	#5
builtbeast Großer Moderator Join Date: May 2005 Location: In a very red state Posts: 1,430 Recipes: 0 Rep Power: 94	I'd reverse Wed and Thurs, but that's just me. __________________ http://www.youtube.com/watch?v=arjjb1u64Kc ********.com

10-05-2007, 02:51 PM	#8
Harrison Amateur Join Date: Sep 2007 Posts: 29 Recipes: 0 Rep Power: 0	Re: My workout routine: Get there Chest Bike to the gym 5 min Eleptical 5 min Treadmill 5 min Flat DB Bench 35x10 40x10 40x10 Incline DB Bench 35x10 35x10 35x10 Flat DB Flys 20x10 20x10 20x10 Pushups 10 10 10 pretty weak overall, but ya got to start somewhere I guess

10-08-2007, 08:17 PM	#9
builtbeast Großer Moderator Join Date: May 2005 Location: In a very red state Posts: 1,430 Recipes: 0 Rep Power: 94	Re: My workout routine: Get there keep it up __________________ http://www.youtube.com/watch?v=arjjb1u64Kc ********.com

10-11-2007, 10:59 AM	#10
Harrison Amateur Join Date: Sep 2007 Posts: 29 Recipes: 0 Rep Power: 0	Re: My workout routine: Get there Back (yesturday) 10 min elliptical One arm dumbel row 40x8 40x8 40x8 Lat pull down 100x8 100x8 100x8 Cable Row 110x8 110x8 110x8 mess around with deadlifts, working on form, the gym im at sucks compared to my school one, so Ill probably go there for deadlift days, the have platforms and everything 10 min run on treadmill

10-11-2007, 08:28 PM	#11
Harrison Amateur Join Date: Sep 2007 Posts: 29 Recipes: 0 Rep Power: 0	Re: My workout routine: Get there Chest (Today) 5 min elliptical Flat DB Bench 40x8 40x8 40x8 Incline DB Bench 35x8 35x8 35x8 Upright row 55x8 55x8 55x8 Flat DB flys 20x8 20x8 20x8 8 min on the treadmill Flat bench felt great, I really like upright rows but they dont really belong in chest day.. at least I dont think, flys are just very awkard and weak

10-12-2007, 10:55 AM	#13
Harrison Amateur Join Date: Sep 2007 Posts: 29 Recipes: 0 Rep Power: 0	Re: My workout routine: Get there yea? ok thanks Ill look for something else then

10-12-2007, 06:23 PM	#14
Harrison Amateur Join Date: Sep 2007 Posts: 29 Recipes: 0 Rep Power: 0	Re: My workout routine: Get there my diet: http://www.ironmass.com/nutrition/12...-thoughts.html

10-12-2007, 09:24 PM	#15
Harrison Amateur Join Date: Sep 2007 Posts: 29 Recipes: 0 Rep Power: 0	Re: My workout routine: Get there Arms/Legs 10 min elliptical Squat 100x8 135x8 135x8 135x8 145x8 145x8 Leg extentions 120x8 120x8 120x8 120x8 Dips bwx3 bwx3 bwx3 cable tricep pushdowns (rope) 40x8 50x8 50x8 50x8 Hammer curls 30x8 (per arm) 30x8 30x6 30x6 alright workout, good sweat, squats felt strong, could have done heavier but one step at a time, leg extentions instead of lunges.. just wanted to mix it up, dips I suck at.. looking foward to getting better at those.. pushdowns felt good..50 a little tough, same with hammer curls

10-13-2007, 09:37 PM	#16
Harrison Amateur Join Date: Sep 2007 Posts: 29 Recipes: 0 Rep Power: 0	Re: My workout routine: Get there Cardio stretching (legs were pretty sore) 10 min elliptical stretching 15 min treadmill speed 6.5 hill 3 not bad, need to work on conditioning, got kicked out cause gym was closing, easy day.. kind of pissed at work I caved and had two slices of works pizza left over.. oh well, just need to make it to monday back to my normal eating routine

10-14-2007, 01:08 AM	#17
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Re: My workout routine: Get there I would move around Monday, Tuesday and Wednesday. Monday is chest, and you indirectly use your tris for most compound chest exercises. Tuesday is arms and I'm assuming you're doing tris on that day. You need to give them more time to recover. Wednesday is back. If you work out your bis on your arm day they're going to get overtrained by doing back the next day. Here's an old split I used to do that may give you some ideas: Sunday: Off Monday: Chest/Bis Tuesday: Legs Wednesday: Back/Tris Thursday: Off Friday: Shoulders/Traps Saturday: Off Just to give you an idea. Good luck and keep up the good work. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

10-15-2007, 07:43 PM	#19
Harrison Amateur Join Date: Sep 2007 Posts: 29 Recipes: 0 Rep Power: 0	Re: My workout routine: Get there Monday: Chest/Bis Bike to the gym 5 min ellipitical stretch Flat DB Bench 35x8 45x6 45x6 45x6 Incline DB Bench 35x6 35x6 35x6 Flys 20x8 20x8 20x8 Hammer Curls 30x8 30x8 30x8 a bit of a rushed workout, school pressure is intense had to get this in fast and to get in supper and head to class downtown. happy with the flat.. felt good.. incline felt weak.. going to zone in on that hard from now on.. flys getting better with form... looking for another exercise to use for bicep work to go with hammer curls

10-17-2007, 12:17 AM	#20
Harrison