T Nation

Check My Training

I’ve always started and stopped, I’ve read quite a little so I’m a begginer in body but i know a little. Now i want to start for once and i’d aprecciate you to check my exercises.
I’m 20, 68kg, 10%BF.
Deadlift i lift 90kg 3x8
Bench perss i bench 50kg 3x8
Full squat i squat 50kg 3x8

Train A Back/Biceps
1-Deadlift 4x10
2-Barbell rows 3x8
3-Pull up (as long as I can’t do it pretty well I’ll try to do 30reps no matter how many reps it takes)
4-reverse fly 3x20
5-reverse curls - 4x10
6-dumbbell Curls - 3x8
7-standing calf raise - 4x20

Train B Chest/Triceps
1-Bench press barbell 4x10
2-Incline bench press barbell 3x8
3-declined crucifix 3x10
4-Muscle Clean 3x12
5-Lateral Raise deltoids 3x10
6-lying down triceps extension 3x10
7-cable triceps extension 3x8
8-seated calf raises - 4x10

Train C Legs
1-Full Squat 4x12
2-Leg Press 3x10
3-extension chair 3x8
4-leg curl 3x8
5-standing calf raises - 4x20

From the looks of it, you must have awesome shoulders and no calves…other wise you should not neglect delts, also more Hammie work is needed for balance. Why are you creating your own routine? Also declined crucifix sounds satanic! If I was you I’d search this site for a better routine. Try kingbeef’s thread…

Sorry, I forgot to mention that I’d do
Muscle Clean 3x12
and Lateral Raise 3x10
after chest training and before the triceps

[quote]heisenberg93 wrote:
I’ve always started and stopped[/quote]
No kidding. Almost eight months ago we gave you some pretty solid advice that would’ve had you in a much better place right now if you’d stuck to it.

Are you still training BJJ?

If your bodyfat reading is correct, then you’ve gained fat, lost muscle, and lost total bodyweight over the last few months. Again, bad news.

[quote]Bench perss i bench 50kg 3x8
Full squat i squat 50kg 3x8[/quote]
These should not be the same. Squatting as much as you bench is a sign of imbalance and poor training.

What exactly are your current goals?

Back-bis/chest-shoulders-tris/legs is a pretty basic split, but if that’s what you’re going to do, I’d tweak the exercise choices and some of the sets and reps. Working the first exercise of the day heavier around the 4-6 rep range, with moderate weight and reps for the rest. But really, since you obviously tend to flake out after a while, you’d probably do best picking a pre-designed program, instead of making your own, and following it non-stop for a few months.

Yes Chris Colluci, I kind got stucked, I said 10% meaning that it’s at about 10%, i’m with something like the same body as 8 months ago, I had some problems and stopped. Dropped BJJ also.
Now I want to really focus on bodybuilding, pure hypertrophy. Is there any pre designed train that you’d recommend me?

He makes funny with the words… Either he’s typing from a cell or he’s from another country. Either way he’s all yours Chris, drop some knowledge bombs on this kid. I’m out!

[quote]EctoMorphosis wrote:
He makes funny with the words… Either he’s typing from a cell or he’s from another country. Either way he’s all your Chris, drop some knowledge bombs on this kid. I’m out![/quote]

Haha
You got me, I’m from Brazil, sorry about my english.
And let the bombs of knowledge come … haha
Thanks for the help guys.

[quote]heisenberg93 wrote:
i’m with something like the same body as 8 months ago, I had some problems and stopped.[/quote]
Reality check, bud. You’re 20 years old, which is still prime time to be building strength and muscle, but you’re spinning your wheels for no particular reason (presuming you didn’t get seriously injured in the last few months) and you’re wasting time.

Get your crap together, get your mind right, and focus on sticking to a lifting plan while eating right. Otherwise, you’re going to come back here in April with another new thread saying “Hey guys, I’m 69kg and trying to build muscle. What should I do?”

Almost any training program from the article archive will work… if you stick with it. Lots to choose from, for example: Jim Wendler’s 5/3/1, Dan John’s Mass Made Simple, Waterbury’s Total Body Training, Clay Hyght’s Blending Strength and Size, Any of these followed for 3 or 4 months straight: http://www.T-Nation.com/free_online_article/most_recent/12_programs_to_follow

Don’t forget to eat plenty and eat well. The articles I posted in your other thread (The Athlete Diet and The Anti-Skinny Fat Manifesto) are still appropriate.

this is what i’ve been doing for months now with great results

  1. Shallow Incline DB Press 12, 10, 8
  2. Decline DB Press 10, 8, 6 + last set rest 30secs and rep out
  3. Incline DB Flyes - 3 x 8 + drop set
  4. BB Bar Curls - 4 x 5
  5. Incline DB Curls - 3 x 6-10
  6. BB Spider Curls - 4 x 10 (30 sec rest)

Back & Abs

  1. Overhand BB Rows to Lower Chest - 12, 10, 8 + last set rest 30secs and rep out
  2. Chins or Pullups - 3 x 8-12
  3. Low Hammer Strength Row - 3 x 12-15
    4a. Decline DB Pullovers - 2 x 10
    4b. V-bar Pulldowns - 2 x 10
  4. Incline DB Rows to sides (1 sec pause at top) ? 3 x 10-12
  5. Rope Ab Crunches - 3 x 8-12

Shoulders & Triceps

  1. Seated BB Shoulder Press - 12, 10, 8 + last set rest 30secs and rep out
  2. Behind-the-back Cable Laterals (back & forth b/w each arm) ? 3 x 10-15
    5a. Close-grip Bench - 3 x 6-8
    5b. Overhead DB Tricep Ext - 3 x 6-10 (each side)
  3. Rope Extension - 3 x ~ 15 (30s rest)

Legs

  1. Squats - 6 x 4
  2. Leg Press - 12, 10, 8, 20
    3a. Lying Leg Curls - 4 x ~ 10
    3b. DB Stiff Leg Deadlifts - 4 x ~ 10
    3c. Any Hamstring Machine Exercise - 4 x 10
  3. Seated Calf Raises 3 x 15-20
  4. Standing Calf Raises 3 x 8