I am new to the forums and was referred here by my little brother to get some help with some workout routines. I’ve only been working out (honestly) for a couple of months. Before then, I didnt have that much time to workout because of my job (Air Force and being stationed in Korea at the time) but I tried going to the gym at least 5 times a week (does not include group P.T.) and hit all main body parts to include doing cardio and abs(Air Force members are tested on push ups, situps, and the 1.5 mile run every year soon to be twice a year starting in 2010).
Right now my workout consisted of the following:
Today, while I was on here reading some articles and learning what Hypertrophy and all the other bodybuilding vocabulary meant. I think I have a goal in what I want to accomplish even though I am not trying to compete in bodybuilding events. My goal is to gain size, muscle while being active doing cardio because every Monday, we have a run day and all we do on base is run around the track for about 45 minutes (does not include stretching).
I went to the gym today and tried to shock the body by doing the following:
Standing Shoulder Presses: 8 reps 65 lbs, 8 reps 95lbs, 6 reps 95lbs, 5 reps 95lbs
Deadlifts: 7 reps 135lbs, 8 reps 205lbs, 6 reps 205lbs, 7 reps 205lbs
Bench Press: 8 reps 115 lbs, 8 reps 145lbs, 7 reps 145 lbs, 3 reps 145lbs
Squats: 7 reps 115 lbs, 6 reps 125lbs, 6 reps 115lbs, 6 reps 115lbs - I had to drop 10lbs because I messed up on proper form on the second set.
Finally for grip exercise and the gym was closing, I did farmer walks with 2 40lb dumbells with a rag (folded to make the cloth this) twice for 2 sets.
I was tired as hell as soon as I walked out of that gym. Went home took my CellMass for my Post supplement. Forgot to mention that I take BSN NO XPlode for the preworkout. I’ve been taking these for almost 2 weeks now.
I honestly think I made a mistake by doing all these basic exercises in 1 day. At one point I was that guy that claimed I was working hard on squats by doing 3 sets of 10 with 225lbs. After watching videos and learning what proper form meant, I felt like ass. So I dropped all the pounds and did a reality check on myself and now I know I am weak as hell but Im willing to start over and work all the way up. Everytime I go to the gym, I see the guys workout and such but I honestly think most of them arent doing them in proper form.
What workout plan would you guys recommend to help get me started? I am 28 years old, 6’1", 200lbs. Im working on my diet as we speak right now, went shopping the other day and bought some vegetables and foods with about 20-22 grams of protein and oatmeal for breakfast. I also have whey protein (bought from GNC like an idiot) that I take right now that has 20 grams and and the AMP Whey protein (used for post workouts, contains 60 grams of protein).
Again, my goal is to gain size and muscle (maybe reach 220 of muscle a year from now). I also want to be fit cardio wise (more like have to). And finally turn these skinny long arms that I have into huge long arms. I apologize for the long post but hopefully this is enough information for someone to help me out. I can also post pics of myself if that will help too. Thanks for your time.