My routine + weight gain progress graph + general questions...

easton · 11-04-2004, 04:43 PM

Ok, so I have been lifting / training for about 10 weeks now, and i have been recording my progress in a spreadsheet, so i can get a good idea of what is working, and what isnt. Also, im recording my weight every week to see how things are moving along.

So far, this is how my weight has progressed since i started recording the data:

This is in kilograms, not pounds, sorry for those still using the imperial system

So far im pretty damn happy, as im not taking any supplements (have a bag of whey on order though ) and i am not eating a phenomenal amount , although i want to. (i just dont have the money for that right now).

Im training for sport specific performance (ice hockey), not for looks or bodybuilding etc, so keep that in mind ..

And now my questions...

Currently im changing the exercises i do every 3 weeks, except for some important ones like squats, deads, bench, and good mornings.

My split goes like this:

Mon - On-Ice Hockey training

Tues - Bis/Tris/abs - weighted chins, curls (alternate between db curls, preachers, barbell each week), overhead tri extensions, good mornings (i will explain why this is here later), close grip bench, crunches, alternating oblique exercises

Wed - Shoulders/back - front db raise, one arm db row, face pulls, lat pulldowns, upright rows, wide grip seated row

Thurs- On thursday i have a session with a rep from the state weightlifting association, going through cleans, powercleans, squats, push presses, etc, working mostly legs and back, with secondary obviously being arms and shoulders etc.. this is why i do GM's on the tuesday, so i can do them and give the lower back time to recover until the thursday... I also do calf exercises like raises, presses on the leg press machine, and running on my toes on the treadmill @ full incline.

Friday - Chest/abs - weighted dips, bench (alternating between DB bench, and BB bench) crunches, db flyes, obliques, and incline bench.

So that is my routine for this 3 week period. This week however i have not felt as though im getting a good workout except when im with the trainer, so i have a feeling there is something wrong with what im doing.

Im wondering if my split is all wrong and if im doing the wrong muscle groups together etc, and if i should be doing more exercises, or less exercises with more sets..

Oh and lastly, I am doing mostly 3 sets of 6-10 depending on exercise that im doing.

Anyone able to give me a run-down of what i can improve? Yes, i know im a n00b, and yes, i know there will be problems with what im doing, but im also very willing to modify it to get the maximum out of my gym time!

19-chief · 11-04-2004, 05:13 PM

sweet easton... i'm too lazy to think of the conversion but a line moving northeast is good to see... i play ice hockey too here in sc... and i try to train for asthestics and athletics... power movements, plyo's, and some core training... keep it up, keep us posted!!!

easton · 11-04-2004, 05:23 PM

Quote:

Originally Posted by 19-chief

sweet easton... i'm too lazy to think of the conversion but a line moving northeast is good to see... i play ice hockey too here in sc... and i try to train for asthestics and athletics... power movements, plyo's, and some core training... keep it up, keep us posted!!!

Basically i have gone from 144lbs to about 160lbs, and still rising every week by about 2lbs...

Im going to incorporate plyometrics into my next phase, but im still in the bulking phase right now so thats all im worried about..

19-chief · 11-04-2004, 05:37 PM

well, welcome... the splt looks pretty good... like the compound movements; good for packing on size... why not slam legs the day after skating??? more time to recover. keep up the good work!
i basically do plyo's 2x/ week all yr round... playin hockey 52 wks a yr.

SJ69 · 11-04-2004, 06:31 PM

I wish my stock chart looked like that.

easton · 11-04-2004, 06:39 PM

Quote:

Originally Posted by 19-chief

well, welcome... the splt looks pretty good... like the compound movements; good for packing on size... why not slam legs the day after skating??? more time to recover. keep up the good work!
i basically do plyo's 2x/ week all yr round... playin hockey 52 wks a yr.

i figure i need to let my legs recover from the session on the ice, enough to be ready for the blasting they will get when im weightlifting with the trainer on the thursdays... right now its my BACK /shoulders routine that i find lacking :/

19-chief · 11-04-2004, 06:48 PM

back days are the best!!! deadlifts, weighted pull-ups, heavy db rows (for a movement that perpendicular to my core,) heavy underhand bb rows... after someting like that, i can't fathom sticking shoulders in there.
shoulder/trap days could go something like this... hang cleans, upright rows, heavy db shoulder presses (perhaps scaption,) raises, and rear flyes... just my 2 cents.

easton · 11-04-2004, 07:00 PM

Quote:

Originally Posted by 19-chief

back days are the best!!! deadlifts, weighted pull-ups, heavy db rows (for a movement that perpendicular to my core,) heavy underhand bb rows... after someting like that, i can't fathom sticking shoulders in there.
shoulder/trap days could go something like this... hang cleans, upright rows, heavy db shoulder presses (perhaps scaption,) raises, and rear flyes... just my 2 cents.

i guess my problem is that i have to work around these 3 things:

monday is on-ice, thursday legs/lower back, and sat+sunday i dont have time to hit the gym.. i might do some cardio sometimes though..

sigh its a complicated thing to work out! maybe i should just stick to the same routine and continue upping weights , not switching the exercises around all the time...

but ill take your suggestions on board and work my back day a bit differently now..

19-chief · 11-04-2004, 07:09 PM

hey, you don't have to listen to me... i'm far from knowing as much as some of the other here... just wait you'll learn a lot here! it was just a suggestion.
for me, the schedule varies... i live and work at the gym so if i'm not sellin', i'm training... i basically work out 3 out of every 4 days... but always listen to your body; it will tell you when you are overtraining.

easton · 11-04-2004, 08:36 PM

Quote:

Originally Posted by 19-chief

hey, you don't have to listen to me... i'm far from knowing as much as some of the other here... just wait you'll learn a lot here! it was just a suggestion.
for me, the schedule varies... i live and work at the gym so if i'm not sellin', i'm training... i basically work out 3 out of every 4 days... but always listen to your body; it will tell you when you are overtraining.

i might incorporate more deadlifts into my routine ... definately want to bring those numbers up, even if i am a lightweight

11-04-2004, 04:43 PM	#1
easton Currently: 161lbs Join Date: Oct 2004 Location: Australia Posts: 95	My routine + weight gain progress graph + general questions... Ok, so I have been lifting / training for about 10 weeks now, and i have been recording my progress in a spreadsheet, so i can get a good idea of what is working, and what isnt. Also, im recording my weight every week to see how things are moving along. So far, this is how my weight has progressed since i started recording the data: This is in kilograms, not pounds, sorry for those still using the imperial system So far im pretty damn happy, as im not taking any supplements (have a bag of whey on order though ) and i am not eating a phenomenal amount , although i want to. (i just dont have the money for that right now). Im training for sport specific performance (ice hockey), not for looks or bodybuilding etc, so keep that in mind .. And now my questions... Currently im changing the exercises i do every 3 weeks, except for some important ones like squats, deads, bench, and good mornings. My split goes like this: Mon - On-Ice Hockey training Tues - Bis/Tris/abs - weighted chins, curls (alternate between db curls, preachers, barbell each week), overhead tri extensions, good mornings (i will explain why this is here later), close grip bench, crunches, alternating oblique exercises Wed - Shoulders/back - front db raise, one arm db row, face pulls, lat pulldowns, upright rows, wide grip seated row Thurs- On thursday i have a session with a rep from the state weightlifting association, going through cleans, powercleans, squats, push presses, etc, working mostly legs and back, with secondary obviously being arms and shoulders etc.. this is why i do GM's on the tuesday, so i can do them and give the lower back time to recover until the thursday... I also do calf exercises like raises, presses on the leg press machine, and running on my toes on the treadmill @ full incline. Friday - Chest/abs - weighted dips, bench (alternating between DB bench, and BB bench) crunches, db flyes, obliques, and incline bench. So that is my routine for this 3 week period. This week however i have not felt as though im getting a good workout except when im with the trainer, so i have a feeling there is something wrong with what im doing. Im wondering if my split is all wrong and if im doing the wrong muscle groups together etc, and if i should be doing more exercises, or less exercises with more sets.. Oh and lastly, I am doing mostly 3 sets of 6-10 depending on exercise that im doing. Anyone able to give me a run-down of what i can improve? Yes, i know im a n00b, and yes, i know there will be problems with what im doing, but im also very willing to modify it to get the maximum out of my gym time!
	Max Lifts ( 1x3 ) Bench: 200lbs Squat: 260lbs Dead: 265lbs

11-04-2004, 05:13 PM	#2
19-chief Registered User Join Date: Jan 2004 Location: south eastern us Posts: 854 Photos: 4	sweet easton... i'm too lazy to think of the conversion but a line moving northeast is good to see... i play ice hockey too here in sc... and i try to train for asthestics and athletics... power movements, plyo's, and some core training... keep it up, keep us posted!!!
	Information that the character 19-chief presents is totally fictitious in nature and is presented for role playing purposes only. The opinions presented do not encourage the use of illegal substances nor take the place of professional medical advice.

11-04-2004, 05:37 PM	#4
19-chief Registered User Join Date: Jan 2004 Location: south eastern us Posts: 854 Photos: 4	well, welcome... the splt looks pretty good... like the compound movements; good for packing on size... why not slam legs the day after skating??? more time to recover. keep up the good work! i basically do plyo's 2x/ week all yr round... playin hockey 52 wks a yr. Last edited by 19-chief : 11-04-2004 at 05:56 PM.
	Information that the character 19-chief presents is totally fictitious in nature and is presented for role playing purposes only. The opinions presented do not encourage the use of illegal substances nor take the place of professional medical advice.

11-04-2004, 06:31 PM	#5
SJ69 Registered User Join Date: Nov 2003 Location: Philly Posts: 1,026 Photos: 1	I wish my stock chart looked like that.
	"I don't like small cars or real big women, but somehow I always find myself in 'em" - KR

11-04-2004, 06:48 PM	#7
19-chief Registered User Join Date: Jan 2004 Location: south eastern us Posts: 854 Photos: 4	back days are the best!!! deadlifts, weighted pull-ups, heavy db rows (for a movement that perpendicular to my core,) heavy underhand bb rows... after someting like that, i can't fathom sticking shoulders in there. shoulder/trap days could go something like this... hang cleans, upright rows, heavy db shoulder presses (perhaps scaption,) raises, and rear flyes... just my 2 cents.
	Information that the character 19-chief presents is totally fictitious in nature and is presented for role playing purposes only. The opinions presented do not encourage the use of illegal substances nor take the place of professional medical advice.

11-04-2004, 07:09 PM	#9
19-chief Registered User Join Date: Jan 2004 Location: south eastern us Posts: 854 Photos: 4	hey, you don't have to listen to me... i'm far from knowing as much as some of the other here... just wait you'll learn a lot here! it was just a suggestion. for me, the schedule varies... i live and work at the gym so if i'm not sellin', i'm training... i basically work out 3 out of every 4 days... but always listen to your body; it will tell you when you are overtraining.
	Information that the character 19-chief presents is totally fictitious in nature and is presented for role playing purposes only. The opinions presented do not encourage the use of illegal substances nor take the place of professional medical advice.

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