Short and Sweet. My goal is to gain weight and of that weight, have as much as possible to be muscle. I will post my workout and try to post my diet from day to day. Here it goes.
Monday : Back
-Deadlift 10 x 3
-Barbell Rows 8 x 3
-Lat Pulldown 8 x 3
-Seated Pulley Rows 8 x 3
Tuesday : Chest
-Dumbell Bench 10 x 3
-Dumbell Incline 8 x 3
-Dumbell Decline 8 x 3
-Dumbell Flyes
Wednseday : Rest
Thursday : Legs
-Squats 10 x 3
-Leg Press 8 x 3
-Leg Curls 8 x 3
-Leg Extensions 8 x 3
Friday : Bi & Tri
-Dumbell Hammer Curls 8 x 3
-Skull Crushers 8 x 3
-Dumbell Curls 8 x 3
-Straight Bar Pushdown 8 x 3
Saturday : Shoulders
-Military Press 10 x 3
-Lateral Raises 8 x 3
-Front Raises 8 x 3
-Shrugs 8 x 3
Hey man,
One suggestion to you would be to perhaps rethink your split, and maybe go with an upper lower split. Check out Mike Robertson’s Designer Athletes program. I think it might be right up your alley, and you would be lifting 4 days per week.
Well I didn’t find that Mike Robertson’s workout, because I have no clue where you guys even find those, can anyone help me out on that one? Anyways, until I check that one out I have to re-figure my program for my work schedule. I work Thursday, Friday, and Saturday right after school (except Saturday, obviously, but I work at 2 on Saturday).
Here’s an Idea.
Monday : Back
-Deadlift 10 x 3
-Barbell Rows 8 x 3
-Lat Pulldown 8 x 3
-Seated Pulley Rows 8 x 3
Tuesday : Chest
-Dumbell Bench 10 x 3
-Dumbell Incline 8 x 3
-Dumbell Decline 8 x 3
-Dumbell Flyes
Wednseday : Legs
-Squats 10 x 3
-Leg Press 8 x 3
-Leg Curls 8 x 3
-Leg Extensions 8 x 3
Thursday : Rest
Friday : Rest
Saturday : Bi/Tri/Shoulders
-Dumbell Hammer Curls 8 x 3
-Skull Crushers 8 x 3
-Dumbell Curls 8 x 3
-Straight Bar Pushdown 8 x 3
-Military Press 10 x 3
-Lateral Raises 8 x 3
-Front Raises 8 x 3
-Shrugs 10 x 3
I’d split into Sunday, but my gym isn’t open then so I think this is ok. Any input on this is appreciated, being said hesitantly.) Also I think after 4-6 weeks I’ll change the dumbell to barbell, well except for the exercises that obviously have to use dumbells.
You said “Well I didn’t find that Mike Robertson’s workout, because I have no clue where you guys even find those, can anyone help me out on that one?”
No worries. I got a program made on his guidelines and here it is. I’d do the Monday, Tuesday, Thursday, Friday split but I work on Thursday and Friday so I have the program for Monday, Tuesday, Wednesday, Saturday. Here it is, tell me what you think.
Monday : Heavy Back Squat 5 x 5
Heavy Deadlift 4 x 6
Single Leg Lunges 4 x 6
Reverse Hypers 4 x 6
Standing Calf Raise 3 x 10
Floor Bridge 2 x 8
Tuesday : Heavy Barbell Bench 5 x 5
Seated Cable Row 4 x 6
Push Press 3 x 6
Close Grip Incline 4 x 6
Prone Cobra 3 x 8
Dumbell Curls 4 x 6
Wednesday : Heavy Rack Pull 5 x 5
Good Mornings 4 x 6
Step Ups 4 x 6
Pull Throughs 4 x 6
Single Leg Calf Raise 3 x 10
Single Leg Bridge 2 x 8
Saturday : Lat Pulldowns 4 x 6
Dumbell Bench 3 x 8
Rope Pulls (to neck) 4 x 6
Skull Crushers 4 x 6
Wrist Flexion 3 x 10
Poor Man’s Shoulder Horn 3 x 8
I think I’ll keep those sets/reps ratio for about 4 weeks then switch them to equal more volume.
I have never maxed anything in my weight lifting time besides bench once so today I’m going to max squat, deadlift, and bench. Just to see my numbers then I’ll start fresh on Monday with the new program and start posting.
This log is mostly for my sake and just making me do it. Chime in if you must…
Today I did Deadlift at 225 4 x 6
Lunges at 20 x 1, 30 x 2, and 50 x 1 (lb dumbells in each hand)
Then calf raises at 135 with 30 :
10 feet straight
10 toes in
10 toes out
Before that I had a protien shake and afterwards I had steak, eggs, hashbrowns, toast and water.
I also decided to change the program a little bit, which in this case, makes it nothing like the program in the first place so here is the new program and please, I don’t care what you think, or what you have to say unless it is nice. Don’t tell me to do this, or that, I’ll take suggestions but don’t be a dick.
Monday : Back Squat 5 x 5
Deadlift 4 x 6
Lunges 4 x 6
Leg Extensions 4 x 6
Standing Calf Raise 3 x 10
Curls 4 x 6
Tuesday : Dumbell Bench 5 x 5
Incline 4 x 6
Barbell Row 4 x 6
Military Press 4 x 6
Arnolds 4 x 6
Wrist Flexion 3 x 10
Wednesday : Heavy Rack Pull 5 x 5
Good Mornings 4 x 6
Hack Squats 4 x 6
Leg Curls 4 x 6
Single Leg Calf Raise 3 x 10
Saturday : Lat Pulldowns 4 x 6
Barbell Bench 5 x 5
Rope Pulls (to neck) 4 x 6
Skull Crushers 4 x 6
Wrist Flexion 3 x 10
Poor Man’s Shoulder Horn 3 x 8
Today, started a new total body training program from this site and I’m sticking with it. Here was my first day:
Flat Bench : 145 @ 3 x 5
Dumbell Inlcine : 45 @ 1 x 5, 55 @ 2 x 5
Dips : 3 x 5
Military Press : (behind neck) 65 @ 3 x 5
Side Raises : 15 lb dumbells @ 3 x 5
Front Raises : 20 lb dumbells @ 2 x 5 / 25 lb @ 2 x 5.
Sounds retarded, but, I have always wondered why I haven’t gained any significant weight, but now I know why… I have neglected legs (squats) for 'bout a month, so I’m going to start doing them, and hopefully gain some weight if they help…
You took out the rowing and added more chest exercises? You need to keep your pushing and pulling volume balanced, otherwise you will be on the short road to shoulder problems.
