Morox

Sunday-

Monday- Legs

Dumbell Lunge:
2x 20lbs+8 reps
2x 25lbs+6 reps
2x 30lbs+4 reps

Lying Leg Curl:
2x 50lbs+8 reps
2x 60lbs+6 reps
2x 70lbs+ 4 reps

Tuesday- Upper body

Bench Press:
2x 70 lbs+10 reps
2X 90 lbs+8 reps
2x 110 lbs+6 reps

Dumbbell Flyes:
2x 25lbs+10 reps
2x 30lbs+8 reps
2x 35lbs+6 reps

Overhead Tricep Extensions:
2x 40lbs+12 reps
2x 45lbs+10 reps
2x 50 lbs+8 reps

Concentration Curls:
2x 20 lbs+10 reps
2x 25 lbs+8 reps
2x 30 lbs+6 reps

Wednesday- Upperbody

Shoulder Shrug:
2x 20lbs+ 12 reps
2x 25lbs+ 10 reps
2x 30lbs+ 8 reps

Middle Back Shrug:
2x 20lbs+ 12 reps
2x 25lbs+ 10 reps
2x 30lbs+ 8 reps

Hammer Curl:
2x 15 lbs+ 10 reps
2x 20lbs+ 8 reps
2x 25lbs+ 6 reps

Arnold Press:
2x 15lbs+ 10 reps
2x 20lbs+ 8 reps
2x 25lbs+ 6 reps

Thursday


Wanna through in some ideas for a Thursday leg workout and a sunday back workout? I have free weights and they are in my house. I don't go to the gym. I do have a Bowflex around here if I absolutely need it for exercises my free wights can't do. I don't have a squat rack. I am able to do dips through my bench. I need some modifications with my workout so far I would assume. What should I drop, add or switch around?

Yanick

dude that routine is sorta horrible. not raggin on you or anything, just saying. check out this thread, Pat does a good job of explaining how to set up full body or upper/lower or upper push/upper pull/lower routines.

http://www.ironmagazineforums.com/sh...ad.php?t=58588 (Is it okay to workout when you're still sore?)

"The greatest obstacle to knowledge is not ignorance but the illusion of knowledge." -Barry Marshall, Nobel Laureate

Morox

I know it is horrible. I need to adjust it with some help. Reading more and more threads seems to confuse me more than help me. I've been lifting for awhile now and I still don't have a decent routine.

Yanick

okay, you're routine looks like it wants to be a push/pull/legs type routine.

breaking that down into muscles, it goes like this

chest/shoulders/tri's=push
lats/traps/rear delts/bi's=pull
legs=legs

now there are two planes on motion in which you can push and pull, a horizontal plane is a benchpress and/or row.

vertical plane is an overhead press/pull down.

legs are not divided into planes, but you can divide into quad vs hamstring dominant, quad dominant=squats, leg presses, lunges etc. Ham dominant=deadlifts, good mornings, sldl's etc.

so you basically want to hit all of those joint actions in one or two weeks at most. either hit all of in one workout or divide it up between upper horizonatl push, upper horizontal pull, quad dominant legs then next week upper vertical push, upper vertical pull, ham dominant legs.

thats a very basic overview and i hope it helped you out some, this can be applied to any type of routine.

"The greatest obstacle to knowledge is not ignorance but the illusion of knowledge." -Barry Marshall, Nobel Laureate

Morox

All of this reading is really turning me off. It seems like you have to be a super freak health watcher in order to get any good results. I stated my biggest problem in the diet/nutrition section. I am 145 lbs with a lot of loose flab (I can pull out about 2 inches around my wast line and two hand fulls at my stomach). However, it doesn't looke like I have any fat until I literally grab it with my hands. Consuming more calories more than I am burning seems to me that i'll just keep adding to my gut. I am still stumped on what to do.

Yanick

no one here is gonna baby you. we will provide info and expect you to learn how to do this stuff for yourself, personal training costs a pretty penny and no one here gets paid for helping. we all do it for fun, and because we were once where you are now, so we know where you're coming from and want to help but no one is gonna spoon feed you anything. you have to learn that shit for yourself, but we're here to provide advice and direction!

not really, especially if you don't want to compete in BB or w/e, in regards to diet that is. a lot of the diet advice is overblown IMO, and turns people off because most don't have the dedication to eat tuna 6 times a day. Beginners especially can be a little looser with their diets and get results, but a lifestyle change is a must if you want to keep improving yourself and stay lean. i'm not talking crazy BB'er dieting down to 6%, but little changes here and there are the best way to go about it.

you want to lose fat? then drop kcals. you're a beginner so staying around maintenance will be fine as you'll be adding muscle while losing fat. Once again though, go read, read, read and read some more.

"The greatest obstacle to knowledge is not ignorance but the illusion of knowledge." -Barry Marshall, Nobel Laureate

Morox

"All of this reading is really turning me off." I said that in a completely wrong way. I mean reading the stuff about eating completely healthy to get any gains is turning me off. I love reading stuff on this site. I'm on here every day trying to find out new things.

If I don't add calories though, I won't gain anything. I am already small. Get any smaller is something I don't want. I don't think maintaining this size will get me anywhere. Maybe increasing in strength, but nothing else.

Yanick

if you're a noob, under a year of serious training, you're going to be recomping yourself either way via better nutrient partitioning so staying at maintanance is just a way to keep yourself from getting too small (cutting kcals too much) or gaining too much fat (adding too many kcals).

"The greatest obstacle to knowledge is not ignorance but the illusion of knowledge." -Barry Marshall, Nobel Laureate

Morox

I have this gut at maitenance level. If I cut cals, i'll lose weight from 145 lbs which is not a good idea. And even if I did cut some cals, it doesn't mean my stomach will be the first to go. It may be the last.

Yanick

well how long have you been watching your diet trying to get rid of the fat?

like i said earlier, if you are a noob your body will be recomping anyway so staying at maint. is fine. it won't happen overnight but it will definitely happen.

have you figured out what you want to do with your training?

"The greatest obstacle to knowledge is not ignorance but the illusion of knowledge." -Barry Marshall, Nobel Laureate

Morox

I want to get bulk and strength. Mainly what 90% of people who weight train want to do. I think I am a perfect size for starting to bulk. I'm in no way fat, I just have a gut. I'm 5"8 and 145 lbs (like I said). Cutting weight is not optional since my overall health wouldn't be too good since I am already at a low weight. I want to try and achieve a nice cut body and weigh around 175 lbs. I honestly think my gut is more like stretchy skin. It doesn't seem like fat. You can see my abs quite good. Just loose skin. I don't know, it's weird.

Yanick

http://www.ironmagazineforums.com/sh...light=template (Designing a Split Routine)

http://www.ironmagazineforums.com/sh...light=template (Designing a Full Body Routine)

alright then, take a look at these two threads. pick one of those that you feel you might enjoy doing, set it up, and post it back here for us to see. we'll let you know if you're on the right track or not.

as far as the diet goes, you got some pretty sound advice in the diet section, just remember you don't have to go very crazy but a clean diet will give you better results.

good luck, and lemme (us) know if you need help with anything else!

"The greatest obstacle to knowledge is not ignorance but the illusion of knowledge." -Barry Marshall, Nobel Laureate

Morox

So how long do I need to stay at maintenance?

Yanick

until you reach your goals or decide on other goals or until you stop progressing.
ways of measuring progress include but are not limited to:

-measurements with tape
-weight
-bodyfat
-the change of how clothes fit you and where they are becoming -looser/tighter (obviously tighter around shoulder/chest and looser around waist=good stuff)
-strength in the gym
-work capacity in the gym
-day to day activities (not getting winded from walking a couple of flights of stairs as an example)

"The greatest obstacle to knowledge is not ignorance but the illusion of knowledge." -Barry Marshall, Nobel Laureate

CowPimp

Here are some guidelines I used before I started counting calories; I saw results. The only difference being that I gained more fat than I do when I bulk now:

• Eat every 2-3 hours.

• Consume lots of protein and carbs after your workout.

• Eat a minimum of 5 servings of fruit and veggies each day (At least 3 from veggies).

• Drink 1 gallon of water daily.

• Eat complete protein at each meal.

• Eat carbs at every meal, except perhaps the last meal of the day.

• Eat fat at every meal, except your post workout meal.

• Avoid sugars and refined carbohydrates.

The only time it's bad to feel the burn is when you're peeing...

Belligerent Bovine badass
YouTube Videos

Morox

How much sugar should I avoid? I know a lot of people will once in awhile have a chocolate bar or some cookies or ice cream. It's pretty hard to avoid it completely. I maybe eat a chocolate bar or two within a few weeks. I don't buy candy. If I do, maybe once a month. A small bag of chips maybe once or twice a month and maybe some ice cream once every month or so. I don't think that's consuming a lot of junk food. Should this be alright? I don't think it should have any effect on me. If I have pop, it's diet too.

CowPimp

You can get away with cheating sometimes, just be reasonable. The rule that Dr. John Berardi uses is that you have to adhere to these rules with 90% of your meals. That means that through the week only 1/10 meals can contain such garbage. You can probably see results with a lower level of adherence, but I thought I would throw that out there.

The only time it's bad to feel the burn is when you're peeing...

Belligerent Bovine badass
YouTube Videos

Morox

I am consuming a lot of calories right now and I am just worried my stomach region is going to get bigger and bigger. It's my only concern. Staying at 145 lbs is not an option I want to take. I want to get bigger, just not fatter. Is posting direct images prohibited? I want to post a pic of my gut area.

Yanick

like i said already, you're a noob which is the perfect time for a recomp. just eat clean and around maint., keep progressing in your lifting and you'll see results.

"The greatest obstacle to knowledge is not ignorance but the illusion of knowledge." -Barry Marshall, Nobel Laureate

Morox

Monday:
-Alternate Hammer Dumbbell Curl
-Alternate Incline Dumbbell Curl
-Barbell Curl
-One Arm Dumbbell Preacher Curl
-Crunches
-Heel Touchers


Tuesday:
-Lunges
-Leg Extension
-Lying Leg Curls
-Deadlift


(I don't have a squat rack).

Wednesday:
-Off


Thursday:
-Shoulder Shrug
-Back shoulder shrug
-Lat pull down
-Dips


Friday:
-Bench Press
-Overhead tricep extension
-Arnold Press
-Dumbbell Flyes


What can I add, knockoff or switch around? Is it bad to only workout the bicep on one day?

Morox

Any help??