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New routine NEEDS HELP BAD!

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  1. #1
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    New routine NEEDS HELP BAD!


    looking to get more mass and get lean (bodybuilder)
    do- upper body/ lower body/ cardio day/ upper body/ lower body/ cardio day/ cardio day

    Height:5 foot 10 inchs
    Weight: 168 LBS
    Waist:
    Arms:
    Chest:
    Quads:
    Calfs:
    Neck:

    Goal: I want to get lean, ripped, and perform better in hockey as well as look better. I want to get my chest built
    and get a six pac that sticks out.

    Supplements:
    BSN - NO EXPLODE in fruit punch flavor
    BSN - CELL MASS in arctic berry flavor
    VPX - AEX capsules (180)

    ===================
    MON exercises:
    ===================

    CHEST:
    =====

    Incline BP (barbell)
    Decline BP (barbell)
    Standing flys (cable)
    Incline flys (dumbbell)
    *Push ups- as many as i can do*

    Triceps:
    =======

    Pushdown (cable)
    Tricep extension (dumbbell)
    Curl (dumbbell)

    Calfs:
    =====

    45 degree calf press (sled machine)
    Standing calf raise (smith machine)
    45 degree reverse calf press (sled machine)

    *ABS*

    ==================
    TUES exercises:
    ==================

    Back:
    ====

    Bent-over row (dumbbell)
    Seated row (lever) *WORKS FUCKING GODLY FOR ME*
    front pulldown (cable)
    rear pulldown (cable)
    shrugs (barbell)
    *pull ups - as many as i can do*

    Biceps and forearms:

    curl (barbell)
    Hammer curl (dumbbell)



    =============
    WED day off
    =============

    ===============
    Thurs exercises:
    ===============

    LEGS:
    ====

    squat (smith machine)
    Leg extensions (lever machine)
    45 degree leg press (sled machine)
    dead lift (barbell)
    seated leg curl (lever machine)

    *hyperextension- as many as i can do*


    this is just a new thing i put togeth and was wondering what you guys think of it.
    as of now i dont know the reps/sets and weight. please give advice *first plan i
    ever made* OH YEAH! i forgot i gotta get my measuring tape from bro so i can tell
    you guys my arm/chest/calf/neck/quads/waist



  2. #2
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    Quote Originally Posted by KataKlysm954 View Post

    looking to get more mass and get lean (bodybuilder)
    do- upper body/ lower body/ cardio day/ upper body/ lower body/ cardio day/ cardio day

    Height:5 foot 10 inchs
    Weight: 168 LBS
    Waist:
    Arms:
    Chest:
    Quads:
    Calfs:
    Neck:

    Goal: I want to get lean, ripped, and perform better in hockey as well as look better. I want to get my chest built
    and get a six pac that sticks out.

    Supplements:
    BSN - NO EXPLODE in fruit punch flavor
    BSN - CELL MASS in arctic berry flavor
    VPX - AEX capsules (180)

    ===================
    MON exercises:
    ===================

    CHEST:
    =====

    Incline BP (barbell)
    Decline BP (barbell)
    Standing flys (cable)
    Incline flys (dumbbell)...just do one fly movement so drop one of these
    *Push ups- as many as i can do* Drop this

    Triceps:
    =======

    Pushdown (cable)
    Tricep extension (dumbbell)
    Curl (dumbbell)....just do one Tricep movement: Pick one of these. CGBP, dips or lying tri ext

    Calfs:
    =====

    45 degree calf press (sled machine)
    Standing calf raise (smith machine)
    45 degree reverse calf press (sled machine)

    *ABS*

    ==================
    TUES exercises:
    ==================

    Back:
    ====

    Bent-over row (dumbbell)
    Seated row (lever) *WORKS FUCKING GODLY FOR ME*
    front pulldown (cable)
    rear pulldown (cable)....Drop this
    shrugs (barbell)
    *pull ups - as many as i can do*

    Biceps and forearms:

    curl (barbell)
    Hammer curl (dumbbell)...one bicep isolation movement is enough, drop one of these



    =============
    WED day off
    =============

    ===============
    Thurs exercises:
    ===============

    LEGS:
    ====

    squat (smith machine)....do not use the smith, do squats with free weights
    Leg extensions (lever machine)...Drop this
    45 degree leg press (sled machine)
    dead lift (barbell)
    seated leg curl (lever machine)...you can do these or SLDL

    *hyperextension- as many as i can do*


    this is just a new thing i put togeth and was wondering what you guys think of it.
    as of now i dont know the reps/sets and weight. please give advice *first plan i
    ever made* OH YEAH! i forgot i gotta get my measuring tape from bro so i can tell
    you guys my arm/chest/calf/neck/quads/waist


    I highly recommend all IronMagLabs supplements!
    www.ironmaglabs.com

  3. #3
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    shitty so far? p.s. i never did free weight squats before. for the lying tri ext use a barbell?

  4. #4
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    Well lets see...


    Squats
    Deadlifts
    Chins
    Rows
    Bench or DB press
    Shoulder Press
    Bicep Curl/Tricep ext

    Your done.
    "Show me a beautiful woman, and I'll show you a guy tired of screwing her"

  5. #5
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    oh yeah i forgot to add bent-over barbell rows. i usually do them in the gym.
    on my offdays would you suggest i do cardio so i work out 3 days a week as well as do 3 days of cardio (running-jogging norm) ?
    Last edited by KataKlysm954; 09-08-2006 at 08:49 PM.

  6. #6
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    What about loading parameters?
    The only time it's bad to feel the burn is when you're peeing...

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  7. #7
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    Quote Originally Posted by CowPimp View Post
    What about loading parameters?
    can you give me an example of those? i dont know what that is.

    heres how my workout plan is gonna go:
    Mon workout
    Tues workout
    Wed off (hockey night ; cardio playing hockey)
    Thurs workout
    Fri off
    Sat cardio
    Sun cardio

    i also wrote a note to myself and revised my routine listening to foremans info that he posted. today i will get measurements down and repost new routine.

  8. #8
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    Sets and reps. Also, are you going to failure, or cumulating fatigue over a few sets? Rest intervals?
    The only time it's bad to feel the burn is when you're peeing...

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  9. #9
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    yea ill post that stuff later on with my revised schedule and my measurements. check back in on this thread in a few hours (waiting for bro to bring over my tape measure that the bitch STOLE from me)

  10. #10
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    looking to get more mass and get lean (bodybuilder)
    do- upper body/ lower body/ cardio day/ upper body/ lower body/ cardio day/ cardio day

    Height:5 foot 10 inchs
    Weight: 169 LBS
    Waist: 33 inchs
    Arms: 14 inchs
    Chest: 40 inchs
    Quads: 23 inchs
    Calfs: 14.5 inchs
    Neck: 15.5 - 16 inchs

    Goal: I want to get lean, ripped, and perform better in hockey as well as look better. I want to get my chest built
    and get a six pac that sticks out.

    Supplements:
    BSN - NO EXPLODE in fruit punch flavor
    BSN - CELL MASS in arctic berry flavor
    VPX - AEX capsules (180)

    ===================
    MON exercises:
    ===================

    CHEST:
    =====

    Incline BP (barbell) : 3 sets/ 8-12 reps
    Decline BP (barbell) : 3 sets/ 8-12 reps
    Standing flys (cable): 3 sets/ 12 reps
    Incline flys (dumbbell) - ****can drop one of the flys****


    Triceps:
    =======

    Pushdown (cable) : 3 sets/ 10 reps Do only one tricep movement - (lying tricep extension using barbell)
    Tricep extension (dumbbell) : 3 sets/ 8-12 reps
    Curl (dumbbell) : 3 sets/ 8-12 reps

    Calfs:
    =====

    45 degree calf press (sled machine) : 3 sets/ 8-10 reps
    Standing calf raise (smith machine) : 3 sets/ 8-12 reps
    45 degree reverse calf press (sled machine) : 3 sets/ 8-10 reps

    *ABS*

    ==================
    TUES exercises:
    ==================

    Back:
    ====

    Bent-over row (dumbbell) : 3 sets/ 8-12 reps
    Seated row (lever) *WORKS FUCKING GODLY FOR ME* : 3 sets/ 8-12 reps
    front pulldown (cable) : 3 sets/ 10-12 reps
    shrugs (barbell) : 3 sets/ 8-12 reps
    *pull ups - as many as i can do*

    Biceps and forearms:

    curl (barbell) : 3 sets/ 8-12 reps
    Hammer curl (dumbbell) : 3 sets/ 8-12 reps Can drop one of these *might keep both both*



    =============
    WED day off
    =============

    ===============
    Thurs exercises:
    ===============

    LEGS:
    ====

    squat (barbell) : 3 sets/ 8-12 reps
    Leg extensions (lever machine) :3 sets/ 10-12 reps
    45 degree leg press (sled machine) : 3 sets/ 8-12 reps
    dead lift (barbell) : 3 sets/ 8-12 reps
    seated leg curl (lever machine) <---- do these or SLDL (stiff legged dead lift)

    *hyperextension- as many as i can do*

    :::::SCHEDULE:::::
    --------------------------------------------------------------------------
    MON- Weight train
    TUES- Weight train
    WED- I will be doing cardio (playing hockey)
    THURS- Weight train
    FRI day off - rest day
    SAT cardio- Walking / jogging (early morning on empty stomach)
    SUN cardio- walking / jogging (early morning on empty stomach)
    --------------------------------------------------------------------------

    when ever im doing a exercise i warm up such as when im doing incline/decline bp i use just the 45lb
    bar and then after i add my lowest weight im gonna do; bump the weight higher; last set i do my highest weight.
    --------------------------------------------------------------------------
    SUGGESTIONS AND INFO PLEASE.

  11. #11
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    Why do you have curl's under triceps?

  12. #12
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    Your measurements seem like everything is in decent proportion.

    I would probably drop some of the extraneous arm work on Monday and stick to two exercises. I would also throw in a veritcal pressing movement (Overhead press of some kind). I would also not do as much calf work. I think direct arm work is generally overdone, and direct calf work isn't all that necessary, especially in your case when your calves are in proportion.

    Wednesday looks pretty good, though instead of just doing as many pullups as you can, I say pick a target like 30 and try to do them over as many sets as it takes. I would also do pullups before shrugs, but that's not a big deal.

    Friday I would do deadlifts before or right after the squats. I would also just drop the leg extensions.

    You might also consider changing the loading parameters sometimes. Staying in the 8-12 range forever will probably lead to plateauing pretty quick.
    The only time it's bad to feel the burn is when you're peeing...

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  13. #13
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    thanks for your info. yeah i will change up the range but for a couple weeks im gonna stick to 8-12 and build some str up after that i will change it. i will drop the leg ext. and do dead lifts instead and follow up on what you said

    i as well will set a goal for myself for pull ups. the goal i set will be that i plan on accomplishing 25 pull ups on week one and every other week increase it by 5.

    thanks for looking over my routine guys

    ***** how would overhead presses be with dumbbells or seated barbell military press?*****

  14. #14
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    Quote Originally Posted by KataKlysm954 View Post
    thanks for your info. yeah i will change up the range but for a couple weeks im gonna stick to 8-12 and build some str up after that i will change it. i will drop the leg ext. and do dead lifts instead and follow up on what you said

    i as well will set a goal for myself for pull ups. the goal i set will be that i plan on accomplishing 25 pull ups on week one and every other week increase it by 5.

    thanks for looking over my routine guys

    ***** how would overhead presses be with dumbbells or seated barbell military press?*****
    With the pullups, make sure not to go completely overboard and get to where you're doing like 100. Eventually cut the reps back and add weight, or try to do the same number in a fewer number of sets.

    You can use a barbell or dumbbells for overhead pressing. With a barbell I don't like to do them seated for some reason. It just doesn't feel right, though I sit with dumbbells sometimes. That's up to you though.
    The only time it's bad to feel the burn is when you're peeing...

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  15. #15
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    which overhead press do you prefer? do you like to use dumbbells as compared to a barbell?

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    Dumbell's works on stabilizers nicely.

  17. #17
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    Quote Originally Posted by KataKlysm954 View Post
    which overhead press do you prefer? do you like to use dumbbells as compared to a barbell?
    My favorite is the classic standing overhead press with a barbell.
    The only time it's bad to feel the burn is when you're peeing...

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  18. #18
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    today i did deadlifts and did:
    1 set of 135lbs (2 45's and bar) 10x
    2 sets of 185 lbs (2 45's, 2 25's, and bar) 8x
    i did the 185 lbs 8x each set like nothing it was a piece of cake... next time i might try 205lbs (2x 45's, 2x 35's, and bar) i think i can manage at least 5x

    and cp ill try out your favorite one.

  19. #19
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    I like em both, mix en up is key in my opinion, or if your gym can get as busy as mine just use what's available!!!!

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