Thread: Weekly workout - Please Advise

No Deadlifts?

I have it marked under back day that I dont have enough weight yet. After i can buy 2 more plates i will. Probably start them next week.

If you're lifting three days a week, my advice would be to setup either a fullbody, push/legs/pull, or upper/lower/fullbody. Something of the sort to balance things out more.

If you want to stick to what you have, lifts like squats should come first.

yeah this isnt the exact order i do the lifts in, just the lifts i do on those days. and i rest two days after these 3 of lifting and start over. i dont wait till the next week to restart. thats 5 days rest

I would lower the reps for the pull-ups and chins, and increase the number of sets, to increase the overall volume. For example, instead of 2 sets of 8 for pull-ups, try doing 5 sets of 5. To account for the added drain on the biceps, you'll likely have to decrease the amount of isolation work you do for your biceps.

Looks very similar to my workout each week. In that order too. I do have a day off inbetween back/ bis and shoulders / legs.

Originally Posted by ceazur

Chest and Tri's -
Dips - 3 x 12
Push Ups - 3 x 15
Bench - 3 x 6
Flyes (2 Sets Incline, 2 Sets Flat) - 4 x 12
Skullcrushers - 3 x 12/10/8

Back and Bi's -
Pull Ups - 2 x 8
Chin Ups - 2 x Max (usually 10 - 12)
Preachers - 3 x 10
Bent over row - 3 x 10
Single arm row - 3 x 10
isolation curls - 3 x max
(will start deads when I buy 2 more plates)

Shoulders and Legs -
Military presses - 3 x 10
Alternating press - 2 x 10
Shrugs - 3 x 10
Squats - 3 x 12/10/8
Lunges - 3 x 8
Calf Raises - 3 x 12
(can add upright rows, but they kinda hurt my shoulders or wrist or elbow, cant remember which lmao)

I run 3 miles a day along with some intervals. I also spend most of the time outside doing some kind of workout.

Looks fine to me. Don't do upright rows especially since they cause you pain.
Most important question is what are your goals?

Gain str, burn calories, good hobbie, and tone body. Ooh Rah!

Originally Posted by ceazur

Gain str, burn calories, good hobbie, and tone body. Ooh Rah!

I think you're good to go. Just wanted to make sure you weren't think of bulking as your volume is on the higher side and you're doing a lot of cardio but since you're looking to tone I think your program looks fine. Track your weight and %BF weekly and adjust your calories if needed.

No bulking for me. Im going into the Marine Corps. Im trying to lose any unneeded weight.

If you are headed to the Marines, you are going to need a lot more stamina than what this routine is requiring. They are going to introduce you to a whole new world of endurance and stamina.

Start thinking outside the box when it comes to sets and reps. 3 sets of 10 reps or 12 reps isn't going to cut it. The 3 miles isn't going to cut it. Find out from whoever you can what type of hell you are going to go through when you get there and start setting up a routine that is going to truly prepare you for it, so you can exceed when you get there, not just hope to survive it.

Scott

PS: Bulking has more to do with protein and total intake to the intensity level of training, not much to do with reps. I can put on bulk with 50 reps or 3 reps, as long as the level of failure is very intense and I have the food needed to build. Plus, it has a ton to do with the ratio of cardio to strength training...example, marathon runners (who do weight train) and body builders (some believe heavily in cardio). However, it's the ratio of their workout time devoted to each. The runner does 90% cardio and 10% strength and vice versa for the bodybuilder.

If you want to lean out, keep an eye on intake and what the ratio of time devoted to each type of exercise, cardio to strength training.

Get it!
Scott

Yeah man, I do sprints and ill get out there and non stop run in place/push up/jumpin jack/ hi mountain climbers/ sprints/ etc.. I know alot about it. researched for days on end but I am just generally trying to build muscle and tone my body for now. I will still be doing everything I can for boot camp while also weight lifting.

Not enough leg work.

Deadlifts are a ham/glute lift, not a back lift.

If fat burning is a goal then best stick with compounds (more joints = more muscles involves = more calories burned)

If you're preparing to go in the mariens I would ESPECIALLY suggest using primarily compound lifts. Deadlifts, squats, corner press, etc, will be very helpful in developing a solid muscular foundation and full-body strength/power. Skullcrushers will not.

I figured 3miles a day, hours daily of yard work, and those leg workouts would be enough for legs? Oh and it's Marine's

Originally Posted by ceazur

I figured 3miles a day, hours daily of yard work, and those leg workouts would be enough for legs? Oh and it's Marine's

I think the effect of cardio and general labour leaves sort of a grey area.

My thought would be: different form of stumus.

For instance, (granted this is an extreme) long-distance runners' legs are not only small but often appear very flat and non-muscular. Running won't necessarily develop muscularity (though short distance/high intensity would be the best bet).

I would still think balance in your weight-training is the best option. Besides, if you drop the volume and keep it to a simple full-body program you'll have only two leg compounds, anyway. I run several times a week at high intensities and I have no problem moving up on my deads and squats regularly.

Mariens was just a typo.

Originally Posted by ceazur

I figured 3miles a day, hours daily of yard work, and those leg workouts would be enough for legs? Oh and it's Marine's

Hey dude, kudos on going for the Marines total respect. There is a guy at my gym who is a former Navy Seal and he does some hard core training. You need to run a lot and do body weight expercises, its a whole other ball of wax than body building. You want to be a lean mean killing machine. Check out the OCS prep workout in the attachment below. You've probably already seen this but this the type of shit you want to be doing. The dude at my gym does these type of workouts everytime I see him, he's a bad ass mother f-ing red white and blue American. Good luck and kick ass brother!!

That's it...all about endurance.

thanks for all responses. thanks for infomation also, starting today im getting back o track. life slapped me in the mouth a couple times over last two weeks so i stopped posting but im here to bother fkers again. im going to try everything ppl suggest to find what works for me best.

Why do you have to refrain from deads until you get two more plates? Why not just add smaller plates for the total? Or, how about using DB's? I know conventional deads might be a pain with DBs but how about unilateral Romanians? Since it's one leg at a time you'd essentially use about half your normal romanian weight. That's a quality exercise.

I only have about 175lbs worth of olympic weights including bar. So not enough to do an effective dead. But I used a 1in curl bar with a shit load of littles weights today it worked but just looked funny i reckon. and DB deads just are cheap in my opinion. Im picky i guess y0u would say. i like using the good shit or not using. I know its a bad habit and kinda ignorant but hey everyone has there flaws.

Originally Posted by ceazur

I only have about 175lbs worth of olympic weights including bar. So not enough to do an effective dead. But I used a 1in curl bar with a shit load of littles weights today it worked but just looked funny i reckon. and DB deads just are cheap in my opinion. Im picky i guess y0u would say. i like using the good shit or not using. I know its a bad habit and kinda ignorant but hey everyone has there flaws.

Have you ever done unilateral romanians? Give them a go and tell me they're "cheap".

I find DB Bulgarians to be more difficult than back squats because of the ridiculous balance combined with the sheer force exerted. It's the perfect balance. Uni Romanians are the same deal. Try staying on one foot while performing a romanian (keeping your back neutral, mind you) with 50 lb DBs in each hand.

Besides, even if you don't think they're as good as BB deads, it's too crucial of a lift to leave out of a program.