looking for some motivation..and suggestions

Delusional · 10-08-2007, 08:34 PM

i just did my first total body workout not too long ago. i gota say after working all day (im a laborer pretty much) and not working out until after 6, i did pretty good i think. i felt really good during/after the workout. felt like even if some times i wasnt getting crazy pumps with huge amounts of weight, i was still getting an amazing workout and i could really feel it every rep. i know i got a long way to go, and im really working on being able to toss more weights on the bar and getting my strength up a lot. here's what i did though:

6:00 - ran to school, fast pace (3 mins, 20 seconds was downhill)
immediately began doing pull ups. (switched between 2 different grips, palms facing me and palms facing away)
pull ups (own bodyweight) 3x8 2x6
push ups - feet elevated 3x10
push ups - body elevated 2x14
push ups - flat 1x20
--ran back home, medium pace (5 minutes, 25-30 seconds up hill)
front squat 3 sets 60lbs 1x8 2x6
flat bench press 3 sets 60lbs 2x8 1x6 (barely got in the last, felt like i was dying trying to get it all the way up
t-bar row 3 sets 70lbs 2x10 t-bar 80lbs 1x12
bent over barbell row 3 sets 50lbs 1x8 bent over barbell row 66lbs 2x8
arnold db press 3 sets 25lbs 1x8 2x6
barbell curl 60lbs 1x6 barbell curl 50lbs 2x8,1x6 (these bb curls were getting pretty rough on me, so i think i did alright..not sure why i saved these for last, might have done a bit better if i did them earlier in the routine, but oh well. still pretty happy with what i did)

its been forever since ive done pull ups, at least 5 years

so i know i sucked pretty bad at them, but i hope to gain a lot of strength and be able to handle more

but through the entire workout i took small 15-25 seconds breaks every now and then, and went at it with everything i had. usually my workouts last 25-30 minutes. this one lasted 50 minutes, so thats nice too. i weight 125lbs, currently eating like a horse and getting the best rest i can. work sucks, a lot. makes it hard for me to get good meals in through the day. either way i think with routines like this i will get some gains, and really hope for better strength.

heres the next workout i plan to do, figure i will rest the day after, then do a workout the next day. and take both saturday/sunday off.

standing calf raises
sumo deadlift
incline bench press
lateral raise
alternating db curl
overhead tricep extension
pull ups

i will switch up between this exercise, and the one i did today. then after 4-5 weeks i will make adjustments to both routines. im really excited about all this and looking forward to making good progress.

suggestions are always awesome, criticism is ok but would rather just have some motivation and help if i need it.

thanks for reading

Scarface30 · 10-08-2007, 09:10 PM

my advice would be to stick to the routine P-funk laid out for you on the other page. it looks pretty simple but if this is your first time training you will gain some good size with that routine and proper diet, something people like to call "noob gains", they are great!

but if you absolutely want to stick with your routine, drop a lot of those isolation movements and go with more compound ones, you'll see better results and the isos you do keep, always stick them at the end.

that's my 2 cents...

Delusional · 10-08-2007, 09:18 PM

Quote:

Originally Posted by Scarface30

my advice would be to stick to the routine P-funk laid out for you on the other page. it looks pretty simple but if this is your first time training you will gain some good size with that routine and proper diet, something people like to call "noob gains", they are great!

but if you absolutely want to stick with your routine, drop a lot of those isolation movements and go with more compound ones, you'll see better results and the isos you do keep, always stick them at the end.

that's my 2 cents...

k what other compounds would you recommend?
i only own a crappy, close arm bench that switches to incline, but its junky.
barbell, dumbells, lots of weights.
thats why i can only do front squats. no rack to do back squats or anything.

danzik17 · 10-08-2007, 09:30 PM

You have a barbell, you have weight, do some squats.

Buy two sawhorses and set them up on either side at the right height for safety, theres plenty of options.

Delusional · 10-08-2007, 09:56 PM

Quote:

Originally Posted by danzik17

You have a barbell, you have weight, do some squats.

Buy two sawhorses and set them up on either side at the right height for safety, theres plenty of options.

i did front squats though?

NordicNacho · 10-08-2007, 10:48 PM

compounds

upper body

the king is pull ups
barbell rows
standing overhead press
bench press

lower body

squats front and back
lunges

But number 1 is eat like a machine and you do compounds and you will pack on the pounds fast.

I would forget the cardio for a while and stuff your face. Buy a weight gainer if you have too I needed on when I was your age its simple and easy.

Delusional · 10-09-2007, 01:08 PM

Quote:

Originally Posted by NordicNacho

compounds

upper body

the king is pull ups
barbell rows
standing overhead press
bench press

lower body

squats front and back
lunges

But number 1 is eat like a machine and you do compounds and you will pack on the pounds fast.

I would forget the cardio for a while and stuff your face. Buy a weight gainer if you have too I needed on when I was your age its simple and easy.

you think thats too much running? i run down to the school and do pull ups on the playground there, nowhere to do them around my house. i do my push ups there, too. then run back home and start the rest of my routine.

this is what i got planned for tomorrows routine:

standing calf raises
sumo deadlift
lunges
incline bench press
seated military press
alternating db curl
overhead tricep extension
pull ups

saving the pull ups for last this time, thought they would be a good finisher. was going to do all my weight lifting, then rest 2 minutes. run to the school (3 minutes) do my pull ups and push ups. rest 5 minutes (plenty of water) run back (5 minutes)

but if you think the running will hold me back from bulking then i definitely wont do it..ill drive there i guess.

NordicNacho · 10-09-2007, 01:26 PM

that is a workout program for a tweaker, or someone on alot of stims

less is more

1. 6-10 sets of pull ups , curls

next day
2. squat, lunges
next

3 overbead press, bench, dips

stuff like that

LESS is MORE

Delusional · 10-10-2007, 07:31 PM

i wouldnt wanna only do 2 exercises in a workout. would like to do 4, or at least 3.

how many sets/reps do you recommend?
as of now ive been doing 3 sets of every exercise, 8-10 reps. usually 8. and pull ups i do until near failure, same with push ups.
also, when and how long should i rest while lifting?

NordicNacho · 10-10-2007, 10:25 PM

Do you ever use torrents?

to download things for free

go here and get it

µTorrent - The Lightweight and Efficient BitTorrent Client

then go here and get this

µTorrent Search

then read it. and you will know more then 98 percent of the people who go to the gym

Mystik · 10-10-2007, 10:58 PM

i started doing full body, with legs 3 days a week. But it was justt wayy to much. upper 3 days legs 1 seems is what I do, I'm finally gaining weight.. again. <3 food wish more money to buy it lol

Delusional · 10-11-2007, 12:40 PM

can anyone give me an idea of how many sets, and reps to do? i plan to do 2-3 compound movements every exercise, and then 2-3 isolation exercises. or somethin close to that. i like total body workouts, i feel like im making progress while im lifting almost..heh. but really, i am seeing or at least feeling a difference every 3 weeks, some times 2 weeks. and am finally starting to get a steady diet going, too. was losing weight when i was trying to gain weight (damn). now i know why some say to eat like a horse.

**P-funk** · 10-11-2007, 01:04 PM

Quote:

Originally Posted by Delusional

can anyone give me an idea of how many sets, and reps to do? i plan to do 2-3 compound movements every exercise, and then 2-3 isolation exercises. or somethin close to that. i like total body workouts, i feel like im making progress while im lifting almost..heh. but really, i am seeing or at least feeling a difference every 3 weeks, some times 2 weeks. and am finally starting to get a steady diet going, too. was losing weight when i was trying to gain weight (damn). now i know why some say to eat like a horse.

generically, reps coud be anywhere from 1-15 depending on what you are doing. Although, if you are doing low reps, you would want to inrease the amount of sets you are doing to get the desired amount of total volume.

Additionally, reps could be done for a set period of time (for example as many reps as you can do in 30sec, or 45sec, or 60sec).

All of it really depends on your goals, the exercise, the overall concept of your workout, etc...

Delusional · 10-11-2007, 01:09 PM

Quote:

Originally Posted by P-funk

generically, reps coud be anywhere from 1-15 depending on what you are doing. Although, if you are doing low reps, you would want to inrease the amount of sets you are doing to get the desired amount of total volume.

Additionally, reps could be done for a set period of time (for example as many reps as you can do in 30sec, or 45sec, or 60sec).

All of it really depends on your goals, the exercise, the overall concept of your workout, etc...

seeing how many reps you can do in 30 seconds, is that some kinda circuit training? probably not..but what does this way of exercise do for you? i doubt i do that though, itd be hard to keep track of my time and reps

i was thinking 3 sets 8-10 reps for compound exercises
and maybe 3 sets 10-12 reps for isolation exercises

**P-funk** · 10-11-2007, 01:12 PM

Quote:

Originally Posted by Delusional

seeing how many reps you can do in 30 seconds, is that some kinda circuit training? probably not..but what does this way of exercise do for you? i doubt i do that though, itd be hard to keep track of my time and reps

i was thinking 3 sets 8-10 reps for compound exercises
and maybe 3 sets 10-12 reps for isolation exercises

It can be very good for circuit training. It can be beneficial if you are trying to do a lot of metabolic work and drop body fat. It is incredibly taxing.

Your sets and reps look good for someone starting out. Start there and try and make small (5-10lb) increases every week in your lifts as long as your form is perfect. Do that until you can't make increases anymore. That should take you a few months.

10-08-2007, 08:34 PM	#1
Delusional little guy with big hopes Join Date: Aug 2007 Location: Illinois Posts: 547	looking for some motivation..and suggestions i just did my first total body workout not too long ago. i gota say after working all day (im a laborer pretty much) and not working out until after 6, i did pretty good i think. i felt really good during/after the workout. felt like even if some times i wasnt getting crazy pumps with huge amounts of weight, i was still getting an amazing workout and i could really feel it every rep. i know i got a long way to go, and im really working on being able to toss more weights on the bar and getting my strength up a lot. here's what i did though: 6:00 - ran to school, fast pace (3 mins, 20 seconds was downhill) immediately began doing pull ups. (switched between 2 different grips, palms facing me and palms facing away) pull ups (own bodyweight) 3x8 2x6 push ups - feet elevated 3x10 push ups - body elevated 2x14 push ups - flat 1x20 --ran back home, medium pace (5 minutes, 25-30 seconds up hill) front squat 3 sets 60lbs 1x8 2x6 flat bench press 3 sets 60lbs 2x8 1x6 (barely got in the last, felt like i was dying trying to get it all the way up t-bar row 3 sets 70lbs 2x10 t-bar 80lbs 1x12 bent over barbell row 3 sets 50lbs 1x8 bent over barbell row 66lbs 2x8 arnold db press 3 sets 25lbs 1x8 2x6 barbell curl 60lbs 1x6 barbell curl 50lbs 2x8,1x6 (these bb curls were getting pretty rough on me, so i think i did alright..not sure why i saved these for last, might have done a bit better if i did them earlier in the routine, but oh well. still pretty happy with what i did) its been forever since ive done pull ups, at least 5 years so i know i sucked pretty bad at them, but i hope to gain a lot of strength and be able to handle more but through the entire workout i took small 15-25 seconds breaks every now and then, and went at it with everything i had. usually my workouts last 25-30 minutes. this one lasted 50 minutes, so thats nice too. i weight 125lbs, currently eating like a horse and getting the best rest i can. work sucks, a lot. makes it hard for me to get good meals in through the day. either way i think with routines like this i will get some gains, and really hope for better strength. heres the next workout i plan to do, figure i will rest the day after, then do a workout the next day. and take both saturday/sunday off. standing calf raises sumo deadlift incline bench press lateral raise alternating db curl overhead tricep extension pull ups i will switch up between this exercise, and the one i did today. then after 4-5 weeks i will make adjustments to both routines. im really excited about all this and looking forward to making good progress. suggestions are always awesome, criticism is ok but would rather just have some motivation and help if i need it. thanks for reading Gayspace www.taylorsnutrition.com Last edited by Delusional : 10-08-2007 at 09:03 PM.

10-08-2007, 09:10 PM	#2
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	my advice would be to stick to the routine P-funk laid out for you on the other page. it looks pretty simple but if this is your first time training you will gain some good size with that routine and proper diet, something people like to call "noob gains", they are great! but if you absolutely want to stick with your routine, drop a lot of those isolation movements and go with more compound ones, you'll see better results and the isos you do keep, always stick them at the end. that's my 2 cents... Warning: Seismic Testing Zone

10-08-2007, 09:30 PM	#4
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 3,074	You have a barbell, you have weight, do some squats. Buy two sawhorses and set them up on either side at the right height for safety, theres plenty of options. Ron Paul 2012 Journal: danzik17's Log - 4-6 Week Strength/Bulk Journal: Sub 10% by April <old>

10-08-2007, 10:48 PM	#6
NordicNacho Registered User Join Date: Dec 2006 Posts: 2,425 Photos: 18	compounds upper body the king is pull ups barbell rows standing overhead press bench press lower body squats front and back lunges But number 1 is eat like a machine and you do compounds and you will pack on the pounds fast. I would forget the cardio for a while and stuff your face. Buy a weight gainer if you have too I needed on when I was your age its simple and easy. http://www.roqofthe80s.com/#

10-09-2007, 01:26 PM	#8
NordicNacho Registered User Join Date: Dec 2006 Posts: 2,425 Photos: 18	that is a workout program for a tweaker, or someone on alot of stims less is more 1. 6-10 sets of pull ups , curls next day 2. squat, lunges next 3 overbead press, bench, dips stuff like that LESS is MORE http://www.roqofthe80s.com/#

10-10-2007, 07:31 PM	#9
Delusional little guy with big hopes Join Date: Aug 2007 Location: Illinois Posts: 547	i wouldnt wanna only do 2 exercises in a workout. would like to do 4, or at least 3. how many sets/reps do you recommend? as of now ive been doing 3 sets of every exercise, 8-10 reps. usually 8. and pull ups i do until near failure, same with push ups. also, when and how long should i rest while lifting? Gayspace www.taylorsnutrition.com

10-10-2007, 10:25 PM	#10
NordicNacho Registered User Join Date: Dec 2006 Posts: 2,425 Photos: 18	Do you ever use torrents? to download things for free go here and get it µTorrent - The Lightweight and Efficient BitTorrent Client then go here and get this µTorrent Search then read it. and you will know more then 98 percent of the people who go to the gym http://www.roqofthe80s.com/#

10-10-2007, 10:58 PM	#11
Mystik Registered User Join Date: Dec 2004 Posts: 175	i started doing full body, with legs 3 days a week. But it was justt wayy to much. upper 3 days legs 1 seems is what I do, I'm finally gaining weight.. again. <3 food wish more money to buy it lol

10-11-2007, 12:40 PM	#12
Delusional little guy with big hopes Join Date: Aug 2007 Location: Illinois Posts: 547	can anyone give me an idea of how many sets, and reps to do? i plan to do 2-3 compound movements every exercise, and then 2-3 isolation exercises. or somethin close to that. i like total body workouts, i feel like im making progress while im lifting almost..heh. but really, i am seeing or at least feeling a difference every 3 weeks, some times 2 weeks. and am finally starting to get a steady diet going, too. was losing weight when i was trying to gain weight (damn). now i know why some say to eat like a horse. Gayspace www.taylorsnutrition.com

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