T Nation

Need Some Advice On My Workout!


#1

Hello Everyone!!

This is my First Post on the site!

Ok I'm New to working out, I just joined 24 Hour Fitness on 11-18-05, up untill now I have just been going into the Gym & learning how to use all of the Machines correct & working out without any Direction.

My Goals are to Gain in Muscle & Strength, but I dont want to get to Bulky. I also want a 6-pack for my B-Day (Feb. 13th). :slight_smile:

Also I want to get ready for a 8.2 mile Run that is on Feb. 20th. I was wondering what you guys think I should add to this workout to help me get ready.

I was also wondering if anyone could tell me a few exercises to help with Arm Wrestling.

I just started this workout & I was wondering what everyone thought about it.

Thanks in Advance!!

Name---Steven
Age---23
Body Fat---17.6% (11-18-05)
Weight---148
Height---5'8
Chest---37.25"
Waist---32.5"
Left Bicep---12.25"
Right Bicep---12.25"
Left Forearm---10.25"
Right Forearm---10.50"
Calves---R-13.75", L-13.75"
Right Quad---21"
Left Quad---20.75"
[as of 1-1-06]

Monday-
Cardio
Abs

Tuesday-8-12 reps
Push:
Push Ups (warm up)
Bench Press- 3 sets
Incline Bench Press- 2 sets
Close Grip Press/Dips- 2 sets
Pushdowns- 2 sets
Military Press/Seated DB Press- 2 sets
Abs

Wednesday-
Cardio
Abs

Thursday-8-12 reps
Pull:
Deadlifts- 3 sets
Bent-Over Rows- 2 sets
Pulldowns/Pull-Ups- 2 sets
Barbell Curls- 2 sets
Dumbell Curls/Hammer Curls- 2 sets
BB Shrugs/DB Shrugs- 2 sets
Abs

Friday-
OFF

Saturday-
Cardio
Abs

Sunday-8-12 reps
Legs:
Squats- 3 sets
Leg Press/Leg Extensions- 2 sets
SLDL- 2 sets
Lying Leg Curls- 2 sets
Seated Calf Raises- 2 sets
Standing/Donkey Calf Raise- 2 sets
Abs

I just started keeping track of my meals & such, Here is what I ate on this day, Please give me your input. Thanks!!

12-29-05

4:20am 2-tbsp. Organic Noni Juice

5:10am 3-slices bread 3-egg whites 1-egg 1-slice cheese
1-tsp. Organic strawberry jam 2-tbsp. Organic Peanut Butter
1-16oz glass water

8:40am 1-scoop rice 1-scoop tuna 1-banana 1- 16oz glass water

11:30am 1-banana 6-small slices pineapple 1/2-bottle water

1:30pm 1-slice wheat bread 3-slices turkey 1-leaf Romane Lettuce
1-slice tomato 1/2-slice cheese 1-bottle water

(During WorkOut 3:50-5:40)
3:50-4:30pm 1-17oz Extreme Body Monster Shake(50g. Protein)
1-bottle water

7:30pm 1-16oz glass water 1-4oz Roast Beef 1-scoop stuffing
1-scoop brocooli 1-Baked Potatoe

Here is my Workout for Tuesday (1-3-06), Please let me know what you think.

Is it ok to do Back Extensions everytime I work my Abs??

Tuesday-8-12 reps
Push:

Push Ups: (Warm up) 4 sets, 12 reps each

Bench Press- Warmup 30lbx10reps, set #1 40lbx8reps, set #2 50lbx8reps,
set #3 55lbx4reps.

Incline Bench Press- Warmup 20lbx8reps, set #1 25lbx8reps,
set #2 20lbx8reps, set #3 20lbx8reps.

Close Grip Press- Warmup 20lbx8reps, set #1 20lbx8reps,
set #2 25lbx8reps, set #3 30lbx8reps.

Pushdowns- Warmup 25lbx8reps, set #1 30lbx8reps, set #2 35lbx8reps,
set #3 40lbx8reps.

Standing Military Press- Warmup 30lbx8reps, set #1 40lbx8reps,
set #2 40lbx8reps, set #3 40lbx8reps.

Back Extensions- Warmup 10reps, set #1 25lbx10reps, set #2 25lbx10reps.

Oblique Crunches (on back extensions bench) 3 sets-15 reps (both sides)

Crunches (on short decline bench) 3 sets-12 reps

NOt sure what the bench is called but you hold yourself up with your forearms & you bring your knees up for a crunch 3 sets-20 reps

New ABS Work Out!! PLEASE give me your Comments!!

Crunches (on short decline bench) 3 Sets, 12-15reps

Oblique Crunches (on back extensions bench) 3 Sets, 12-15reps

Back Extensions (Warmup) 10reps, set #1 25lbx10reps, set #2 25lbx10reps.

Hanging Crunches 3 Sets, 20-25reps

Bike Crunches 3 Sets, 25-30reps

Stomach Vacuum 3 Sets, 8-12reps (Week1 20sec, Week2 40sec, Week3 60sec)


#2

BUMP!!!


#3

Why would you do tris first before shoulders?


#4

looks good, but remember :
Always belive that you?ll be able to archive what the thing that you want and always do your best and always train 100%


#5

If you want to be bigger and stronger, leaner with a six pack, a better arm wrestler and do well on an 8.2 mile run you've got alot on your plate. Maybe it was Dan John, but one of the contributors around here has a phrase I really like, "You can't ride two horses with one ass."

How much and what do you do for "cardio". I'm assuming this is some kind of work for the upcoming run.

Now, I'm not a good endurance guy AT ALL. TRIGWU would be the guy to talk to about that. However, I do know that doing lots of running is going to interfere with your lifting. Unlike some folks I'm going to say that if you're eating and working out right, the threshold of damage is probably pretty high, above 10 miles a week for a slow bastard like me and above 15 or so for a smaller faster guy.

I'd suggest you only workout weights twice a week and go heavy and basic. Deadlifts, benches, squats, pullups and rows are probably about all you really need. You need to try and build as much strength as you can because this will help you gain muscle while you're putting in some miles. I got a copy of Dinosaur Training for Christmas and it is awesome. I highly reccomend you get a copy.

Good luck and fill us in on your progress.


#6

Yes you have a lot on your plate.

I don't know of any arm wrestling exercises.

If you want LBM you might search the site here and there are tons of workouts. I'm thinking along the lines of some type of cross training regimine where you work every bodypart everyday and gradually increase the weight. This will help you with your running instead of training strictly for mass. Its VERY hard to gain mass and run everyday.

Good luck,

JW


#7

Thanks for all of the Advice Guys! Please keep it coming!!

Here is my WorkOut for today (1-8-06), Please give me your Thoughts!! Thanks.

Leg Workout (This is my First leg workout!)

Squats- Warmup 0lbx8reps, set #1 20lbx8reps, set #2 30lbx8reps,
set #3 40lbx4reps.

Leg Press/Leg Extensions- Warmup 50lbx8reps, set #1 70lbx8reps, set #2 90lbx8reps, set #3 110lbx4reps.

SLDL- Warmup 40lbx8reps, set #1 50lbx8reps, set #2 60lbx8reps,
set #3 70lbx4reps.

Lying Leg Curls- Warmup 50lbx8reps, set #1 70lbx8reps, set #2 90lbx8reps,
set #3 95lbx4reps.

Seated Calf Raises- Warmup 90lbx12reps, set #1 115lbx8reps, set #2 125lbx8reps, set #3 135lbx4reps.

Standing/Donkey Calf Raise- Warmup 150lbx10reps, set #1 180lbx8reps, set #2 210lbx8reps, set #3 240lbx4reps.

AB Work out! (Had to cut it short today) Total of 200, is this good??

Crunches (on short decline bench) 4 Sets, 15reps. 60.

Oblique Crunches (on back extensions bench) 3 Sets, 20reps (Each Side). 60.

Hanging Crunches 4 Sets, 20reps. 80.


#8

Focus on one goal first and stop thinking too much


#9

Here is my Workout for Tuesday (1-9-06), Please let me know what you think.

I lowered my Sets from 4 to 3 this week. I'm having problems doing so many Press exercises in the same day, is this because I'm new to this or what?? I just seem to get weaker with each exercise, so whichever press I do first I can do more weight then with the next one. Hope you understand what I'm trying to same. Any Help would be great thanks!!!!

Tuesday-8-12 reps
Push:

Push Ups: (Warm up) 3 sets, 20 reps each

Bench Press- Warmup 40lb x 10reps, set #1 50lb x 6reps, set #2 45lb x 6reps

Incline Bench Press- Warmup 20lbx8reps, set #1 30lbx8reps,
set #2 35lbx8reps.

Close Grip Press- Warmup 25lb x 8reps, set #1 30lb x 8reps,
set #2 35lb x 7reps.

Pushdowns- Warmup 30lb x 8reps, set #1 40lb x 8reps, set #2 40lb x 8reps.

Standing Military Press- Warmup 30lb x 8reps, set #1 50lb x 8reps,
set #2 50lb x 8reps.

ABs

Oblique Crunches (on back extensions bench) 3 sets-20 reps (both sides)

Crunches (on short decline bench) 3 sets-15 reps

Hanging Crunches 3 sets-25 reps.

-------------------Last Tuesday WorkOut-------------------------------

Here is my Workout for Tuesday (1-3-06), Please let me know what you think.

Tuesday-8-12 reps
Push:

Push Ups: (Warm up) 4 sets, 12 reps each

Bench Press- Warmup 30lbx10reps, set #1 40lbx8reps, set #2 50lbx8reps,
set #3 55lbx4reps.

Incline Bench Press- Warmup 20lbx8reps, set #1 25lbx8reps,
set #2 20lbx8reps, set #3 20lbx8reps.

Close Grip Press- Warmup 20lbx8reps, set #1 20lbx8reps,
set #2 25lbx8reps, set #3 30lbx8reps.

Pushdowns- Warmup 25lbx8reps, set #1 30lbx8reps, set #2 35lbx8reps,
set #3 40lbx8reps.

Standing Military Press- Warmup 30lbx8reps, set #1 40lbx8reps,
set #2 40lbx8reps, set #3 40lbx8reps.

Back Extensions- Warmup 10reps, set #1 25lbx10reps, set #2 25lbx10reps.

Oblique Crunches (on back extensions bench) 3 sets-15 reps (both sides)

Crunches (on short decline bench) 3 sets-12 reps

Hanging Crunches- 3 sets-20 reps.