Thread: ok is this better?

Originally Posted by IXZYW

ok again, i am 24, weigh 170-175 lbs. 5'11" and i want to gain mass first and foremost, but i don't want to get overly huge, and i want a little bit of cut if that is possible in the beginning stages.

DAY 1: LEGS

squats 4 sets
stiff leg dead lifts 3 sets
calf raises 2 long sets
abs

DAY 2: CHEST/SHOULDER/TRI

bench press 4 sets
incline bench press 2 sets
military press 4 sets
dumbell flys (the ones where you raise to the side for shoulders) 2 sets
close grip bench press 3 sets

DAY 3: BACK/BICEPS

deadlifts 4 sets
bent over rows 3 sets
shrugs 3 sets
barbell curls 3 sets
alternating curls 2 sets
abs

i will do it as a monday/wednesday/friday thing like p-funk suggested, then snooze like a mofo on the weekend. and i need to add cardio in there somehow. any suggestions on that? anyway, is that an ok program? thanks.

- I usually put my deadlift on leg day.

- that is a lot of pressing. if you incline bench you don't need to do overhead presses and vice versa. maybe, BB bench andt hen DB overheads and then drop the inclines and the CG bench press. Those aren't DB flyes, they are lateral raises that you are doing.

- i like pull ups on back day too but i think you said you don't ahve a bar??

ok i see what you are saying. i didn't even think about that. i DO love CG benches though....how about this?

DAY 1: LEGS

squats 4 sets
stiff leg dead lifts 3 sets
calf raises 2 long sets
abs

DAY 2: CHEST/SHOULDER/TRI

bench press 4 sets
*what chest exercise should i put here?*
military press 4 sets
lateral raises 2 sets
close grip bench press 3 sets

DAY 3: BACK/BICEPS

deadlifts 4 sets
bent over rows 3 sets
shrugs 3 sets
barbell curls 3 sets
alternating curls 2 sets
abs

i was thinking maybe some kind of incline dumbell fly exercise for my second chest exercise?

yeah i would kill to be able to do pull-ups. i am looking into a home gym solution for them. maybe i'll buy a power rack? what do you think?

oh yeah, the deadlifts are now supposed to be on leg day. forgot to move them

don't put DL on leg day if you are doing SLDL and squats. I like to alternate them with my squat. But you can leave them with back day, a lot of people do.

for chest day. Don't put anything there. Just do what is there right now. If you are presing hard you wont even be able to think about another exercise. I am not a fan of flyes. that is just me though. If anythign, you could take your CG bench press and make it your first and main press on that day. then move onto DB millitary presses, front raises and side raises and drop the bench press. Working your triceps and shoulder stability with improve your bench press without even benching.

but what would work my pecs?

CG bench press will still hit you pecs. DOn't worry about it, they will get worked doing that. then in like 4-6 weeks change the exercises and start benching again.

Bench Press is fine. I do a couple of Incline press sets on top of my Military press.

ok this is getting confusing and i haven't been lifting because i don't know what program i should do....

how about this one on this site? http://www.bodybuilding-routines.com...te-Routine.htm

only i would need a replacement for triceps pressdowns, leg press (maybe squats?), lat pulldowns (gonna buy a power rack for pull-ups), and concentration curls, because i don't have the equipment.

what do u think of this?

forget that last post.....i am spending more time thinking about what i am going to lift than i am lifting. i want to start again tomorrow.....so i'll try out the first one, take out the second chest exercise, do with military press with DB, and leave deadlifts on back day...sound good? and where does cardio fit in?

and also i will add pullups on day 3 when i get my power rack orpullup bar.
so it looks like this:

DAY 1: LEGS

squats 4 sets
stiff leg dead lifts 3 sets
calf raises 2 long sets
abs

DAY 2: CHEST/SHOULDER/TRI

bench press 4 sets
military press 4 sets
lateral raises 2 sets
close grip bench press 3 sets

DAY 3: BACK/BICEPS

deadlifts 4 sets
bent over rows 3 sets
pullups 3 sets (when i get my power rack or pullup bar)
shrugs 3 sets
barbell curls 3 sets
alternating curls 2 sets
abs

is that too much on day 3?

You are doing more back exercises then you are doing chest/shoulder exercises. They should be equal. Just start doing a basic program. Be consistant. Don't keep changing it up. Once you start a program, stick to it. Give it a chance.

Originally Posted by Doublebase

You are doing more back exercises then you are doing chest/shoulder exercises. They should be equal. Just start doing a basic program. Be consistant. Don't keep changing it up. Once you start a program, stick to it. Give it a chance.

It depends really. If someone has an anterior imbalance of has bad posture or upper cross syndrome then they can benefit greatly from doing a larger ratio of pull to push exercises. I tend to favor doing more pulling myself since everything we do as humans is so anterior and the pulling will help to build stability in the shoulder girdle.

the structure of the split looks ok just what ya have in it make me think poogie woogie.

172.213.188.25 that is the IP adress of UZI
172.213.188.25 That is the IP adress of JUngle Juice..

Busted.

I would have never guessed. I thought it was Leon77 the whole time.

maybe he is the same also!! let me check.

not so lucky with that one.

Amazing, I wonder what made him turn crazy. I also wonder who is the guy in the pic? Is it him?

I doubt it is him.

I think he started to go crazy when he started the thread in open chat calling people twats...hahhaha.....

I agree, he was so quiet for so long. Who knows whats going on........
it looks like he copied that guys picture from another site.