Author Topic: gonna try something new  (Read 2756 times)

lilwoday09smb

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gonna try something new
« on: May 30, 2006, 09:57:32 PM »
so ive started to peak at my courent workout, may possible try this workout next week, basic movents, i want to up my strength .
Mon
chest and abs
[/u]
bench press 5x
incline bench press 5 x
decline bench press 5x

hanging leg raises 5x
crunches 5x
roman chair sit ups 5 x

Tue
back and calves
[/u]
pull ups 5x
deadlifts 5x
bb rows 5x
db rows 5x

standing and seated calf raises 5x

wed. cardio and abs

thur
legs
[/u]
squats 5 x
leg press 5 x
lunges 5 x
calf raises 5 x

fri
shoulders /traps/abs
[/u]
db shoulder press 5 x
lat raises 5 x
shrugs 5 x

hanging leg raises 5x
crunches 5x
roman chair sit ups 5 x

Sat
arms
[/u]
bb curls 5 x
preacher curls 5 x
db curls 5 x
skullcrushers 5x
dips 5x
push downs 5 x
reverse curls 5 x

sun abs and cardio

currently im 19 years old, 5'9'' 195 lbs bf% guessing around 11-13
max bench 285 for 2, squat 315 for 5(below parralell) deadlift 405 for 3 ( im weak i know)
cold measurments
arms 15 3/4
chest 43 1/2
calves 16 1/4
thighs 25 1/2
waist 34


 

Oldschool Flip

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Re: gonna try something new
« Reply #1 on: May 31, 2006, 06:10:43 AM »
No direct hamstring work?

lilwoday09smb

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Re: gonna try something new
« Reply #2 on: May 31, 2006, 06:18:15 AM »
i could ditch the lunges and add some leg curls, honestly i hav eno problem with legs, they grow amazingly for me, i train them pretty hard, to the point were its hard to walk for a few days and there huge compared to the rest of my body, i have to but bigger or baggy pants so my thighs fit, i really need to bring up my upper body

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Re: gonna try something new
« Reply #3 on: May 31, 2006, 01:52:18 PM »
Definitly include some hams, also I would delete decline press and add some type of fly movement.  Your lower chest will develope naturally.  Add a rear delt movement otherwise they will quickly become a weak spot.

5 sets can be a lot (especially with arms).  I do 1 warmup and 3 hard sets.  I would dabble with chaning up your reps from high (15 reps), low (6-7), and normal (10) weekly or bi-weekly before I went to 5 sets.  I think you will have more results from changing your weight and reps than sets. 

Just my .02  Good program bro, hit it hard.

lilwoday09smb

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Re: gonna try something new
« Reply #4 on: May 31, 2006, 04:33:54 PM »
thanxs get bigger ill def do that, what do you think of Flat bench flys, the incline really hurts my shoulder

gcb

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Re: gonna try something new
« Reply #5 on: May 31, 2006, 07:33:56 PM »
That looks like a lot of volume to me - but if it works for you stick with it.

Also I notice looking at your workout you do 1 day for lower body and 4 days for upper body
(okay you deadlift as well - which works lower body). Maybe this is why you find your legs
growing fast - they get more of a rest.

lilwoday09smb

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Re: gonna try something new
« Reply #6 on: May 31, 2006, 08:16:04 PM »
huh, i never noticed that till know. i can never decide what to do, i wanna be in tehre all day, i feel like i never do enough even tho sometimes i cant do a pushup or pull up at the end, i dunno bad habbit i guess. any ideas on an upper lower split, like what exercises to do?

gcb

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Re: gonna try something new
« Reply #7 on: May 31, 2006, 10:50:04 PM »
maybe have a day dedicated to calves and hams and a day for quads and drop one of your upper body days.
Obviously you may need to shuffle around the exercises.

gcb

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Re: gonna try something new
« Reply #8 on: May 31, 2006, 10:58:08 PM »
I am inclined myself to drop most shoulder exercises except for laterals raises as most pressing movements work the front deltoid.

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Re: gonna try something new
« Reply #9 on: June 01, 2006, 08:41:16 AM »
thanxs get bigger ill def do that, what do you think of Flat bench flys, the incline really hurts my shoulder

That would work fine.  Anything to really stretch out your pecs, pec deck, cables, flys on a flat bench, they all work great.