Long Time reader first time poster [Forum Archive]

-->

Pages: 1

Long Time reader first time poster

(Click here to view the original thread with full colors/images)

Posted by: Namo

Hello all...

Could you take a quit look at my routine... Trying to stay simple and straightforward...

Basically Me and a couple of friends are working on a push pull routine that I came up with.

We work out every other day, and it looks something like this:

Push

Flat or Incline DB or BB press 3 x 8
Overhead DB or BB press 3 x 8
Skull Crushers 3 x 10
DB Flies 3 x 8
Front Squats 3 x 8
Calve Raises 3 x 15

Pull

Wide grip rows 3 x 8
DB Bent over row 3 x 8
Pullups 3 x as many as i can do
Preacher or hammer Curls 3 x 10
Dead lifts 10, 5, 3 (raise wieght each set, lower reps)

Light cardio on off days, also do core on off days (sit ups, planks), and different pushup variations

My diet is a work in progress, i definitely get plenty of fats, carbs, and protein, but it is not as structured as i would like and I tend to over eat alot... I usually eat 4-5 meals and I do eat plenty of fruit and vegetables, whole grains, lean meat, healthy fats... but i do tend to eat a considerable amount of unnecessary junk too (which is a self control thing i am working on). I border on an endo/mesomorph build, but i do gain fat easily, but i can lose it quick too

I take a multivitamin and fish oil supplement, and rely on food for protein vs whey.

Please critique and add/subtract anything you may find necessary

Posted by: vortrit

I did a routine like that for awhile. It was actually because I was working around an injury, but it did work out really well.

Posted by: Perk1975

sounds like a sound work out regimen. From my reading up on things thus far you might not experience the gains as fast as you might like without taking in some some higher amounts of protein pre and post work out. Which is hard to acheive with food alone. just my opinion though.

Good Luck and keep up the hard work!

Posted by: Big G

Quote:

Originally Posted by Namo

Push

Flat or Incline DB or BB press 3 x 8
Overhead DB or BB press 3 x 8
Skull Crushers 3 x 10
DB Flies 3 x 8
Front Squats 3 x 8
Calve Raises 3 x 15

Pull

Wide grip rows 3 x 8
DB Bent over row 3 x 8
Pullups 3 x as many as i can do
Preacher or hammer Curls 3 x 10
Dead lifts 10, 5, 3 (raise wieght each set, lower reps)

Forget the skull-crushers, flies and curls (Isolation movements). Swap with dips, DB bench-press and chins (Compound movements).

You don't need to stop your workout for some piddly isolation movements. Move straight on to your squats and deadlifts, or do the exercises I suggested above instead.

Put isolation movements at the end of your workout if you must do them at all (like you did with your isolation calf raises). I wouldn't bother with skull-crushers, flies or curls personally, not if muscle is your goal anyway.

If you still have energy for skullcrushers after your done with dips you should've strapped a weight to yourself when you did your dips! Similarly with curls and chins!

Posted by: Big G

Oh! And DEFINITELY whey after you workout. You can't be waiting around for food to get broken down. You need fast-acting carbs and you need loads of protein... and you need it delivered to your muscles fucking immediately!

Try a shake of 2srvngs whey, 1 banana, 3-4 strawberries, handful cranberries, ½tblsp peanut butter (ie.Omega6), a few walnut halves(ie.Omega3) with 1oz ground oats all blended together. LOADS of fast-acting real-food nutrition in that mix! It'll spike your insulin super quickly and you'll have protein just waiting to be shuttled on insulin's back straight to your hungry muscles.

Your body will thank you with growth. I personally guarantee it! I'm 20lb up on March and growing like a weed. A big weed!

Check my journal for workouts, & my food log for nutrition ideas, if you wish.

(Click here to view the original thread with full colors/images)

Content Relevant URLs by vBSEO 3.1.0

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40