After training with some guys for the first 4 - 5 months i decided to go off and start my own program. I didnt want to stick with theirs as i felt it was too narrow minded and monotonous. Creating my own program would help me realise how my body reacted to different exercises etc and see exactly what was out there.
Ive been on the following routine now for 2 months. I do 4 weeks on 7x5 (7 reps 5 sets obviously). Once completed i go to 4 weeks of 5x5 (upping the weights all around then when i go back to 7x5 i sustain that weight) . I however have a week between the change over where i try and shock my body, 4 days in a row of training (literally just to keep the body guessing and see how my endurance is doing). First of all id like some criticism as to whether you think that my reps/sets idea is any good or just a pile of shit.
Next is my typical work out:
Sunday - Legs:
Glute machine ( yes i know lets all laugh but i find it a good warm up for the rest of the session )
Lunges ( with dumbells )
Calfs (Done on leg press)
Major problem with this workout… wheres the squats? Well i was getting stupidly bad cramp in both legs coming from hamstrings. I asked on here what it could be and was told its likely to be a imbalance (Used to do lots of mountainbiking so good quads… and not much else). So layed off the squats for a while although id like some opinions on whether i should just do them and that will sort out the imbalance?
Tuesday - Shoulders and ab work
Seated Dumbell Press
Dumbell Lateral Raises
Dips - Now weighted (To hit anterior deltoid)
Another good day for you to criticise (critique?).
Wednesday - Formely Chest and Back day, now Chest and Biceps. Major thing ive noticed since this change ( on my 2nd week now ) Bench becomes really odd after working biceps hard.
Concentration curls, with elbow on an inclined bench, standing behind. Totally unsure of the technical name.
Standing alternate dumbell curls
Flat bench flies
Neutral grip chin ups - I used to do preacher curl but started getting bad pains in my forearms (along bone) so elimanted this exercise since for going on 6 weeks.
Friday - Triceps and Back
Lower back extension on machine - Should be swapped for deadlifts?
Close Grip Bench
Wide grip pull ups
Cable pushdown (With rope attachement)
Dumbell Bent over row
Lying Tricep Extension (barbell)
Lateral Pull down machine (plate loaded)
Saturday - Ab work
So there we have it and im fully prepared to have this all turned upside down and thrown out by the more knowledgeable members of the forum :). Since starting on this workout ive put on 5kg still a scrawny little runt but moving in the right direction…
eating everything in sight.