Hello i am new to the forum and have been browsing it the last couple of days, with some excellent threads that helped me already. I was wondering if someone could give me some pointers. I work out alone so their for do not have a spotter.
Supplement.- L-Glutamine, NO Exploded (only on training days), Creatine, and Whey Protein. Simple and yet hit what i feel are the mandatory supplements.
Monday - Bi's and Tri's
Close Grip Bench - 135x 15, 155x10, 165x9, 185x6
(These were on the smith machine which i have done away with. Great thread i read on it.)
Dips (weighted)- 25 lbs x 8, 7, 7, 7
Machine Triceps Pullovers I call them i think they are called extensions with rope. 80x15, 100x12, 110x7, 110x6.
My Fourth exercise is usually a elective. I may do Skull Crushers, Push Downs, Kick Backs, Seated Dips, Ect...
Tuesday- Off i get my child
Wednesday- Chest and Legs
I was doing bench on smith machine do to lack of partner and i read it promotes deep muscle twitch or some shit. Sorry of my lack of terms. But i did stop doing smith or am stopping i should say..
Smith Flat- 195x7, 205x4, 210x3, 215x2, 225x2 (Mainly was testing my limits. Usually shoot for 6 - 8 reps 80max.)
Incline Bench DB or BB for six to eight reps or till failure/4 sets.
Fly's or Cross overs- i just read a article bashing them though well the cross overs so i may replace them. I like how they stretch out my chest though. I usually to 8-10 reps for 3 sets.
I tend to mix up chest a lot, i may throw in some dips or use
DB's or a different exercise. Usually keep it to 12 sets total.
Legs- Squat 185x12, 225x10, 275x6, 275x6 ( Only second week back into legs)
Calf Raise- 45x15, 90x15, 115x10, 115x13
Leg Press Machine- 200x10, 250x10, 260x8 280x4
Leg Curls- 60x20, 100x12, 140x9
Leg Extensions- 80x10,100x9,40 slow till failure with 2 negatives.
Thursday- Back and Shoulders
DB Side Late 20x12, 30x8, 30x8, 35x8
Reverse Fly 40x8, 25x9, 25x12, 30x8 (didn't like the movement this week some shoulder pain.)
Arnold Press- 40x11, 45x7, 45x7, 50x 4
Shrugs- 125x12, 225x10, 225x12, 185x12, 185x12
Pull Downs SS(Super Set) 100x15, 120x10, 130x7, 130x5,
Bent Rows BB(SS)- 90x10, 110x10, 110x 9, 125x7
Hammer Pull Down(SS)- 100x 10, 110x10, 120x8, 120x7
One Armed Row DB- 45x10, 50x8, 50x8 Strict Movement
Dead Lifts- 125x12, 185x8, 185x5 (Very Light Weight i use to do 4 plates last year but i have thrown out my back with bad technique so trying to keep it light for a few weeks.) This is only my fourth week back took about a year off. Looking for some pointers.
I am alternating workouts a lot that's why you see a lot of 10's their or that's where i went up from last week. I General stick with 12 reps for each muscle group. I Tend to mix up week to week to keep my muscles guessing. Sometimes ill do chest with shoulders or back and bi's ect...
Thanks for reading threw the boring post and any tips would be appreciated. I weight 175 and im 5'10. I have been drinking one gallon of water a day followed by 2-3 shakes with a decently healthy diet. Going to start keep notes on my diet next week.