Desperately need routine...

nkira · 04-18-2009, 12:24 PM

I need a decent routine and i need it desperately!!! In my old post http://www.ironmagazineforums.com/tr...m-workout.html (Posting my gym workout....) i mentioned my gym workout which was really not a good workout.

P.S. :- Pfunk you still have that rock?

Recently I have left the gym but I continue working out at my home, i have limited equipment at home. I need help on getting my routine straight.

List Of Equipment,
Dumb Bells
Barbell
T-Bar
Incline - Decline - flat bench (fix flat bench 1 No & adjustable 1 No)
Lat pull down (long bar & short bar)
Squat Rack
Leg Press
Leg Extension & Curl
Cardio :- Treadmill & Cycle

Thinking of getting
Preachers Curls
Seated Cable Rows
Cable Curls + Cable push downs

If it helps my body stats are here http://www.ironmagazineforums.com/di...dexa-scan.html (DEXA Scan)

As built advised I need to "diet down very, very slowly while i tighten up my diet and my training. When i start to see a little more definition, gradually increase the calories and get some size on."

Can some one suggest a decent routine which I can follow with the equipment I have?

Considering my current diet I am following "With approximately 120 lbs of lean mass, yeah, at least 120g of protein and at least 60g of fat. Filling the remainder of my calorie limit with whatever combination of protein, carb and fat i find comfortable.

I really need help here,

nkira · 04-18-2009, 12:34 PM

aha shit screwed up the "need" in title....

T_man · 04-18-2009, 12:39 PM

As in the previous post where you showed your routine with your gym guy, I suggest either Patrick's KISS or Built's Baby Got Back. I atm are doing a variation Built's baby got back and it kicks ass. Except I do legs once a week alternating ham dominant and quad dominant because I play sports which stress the legs alot and I do a push/pull rather than horizontal/vertical. Might inmplement the calves and abs twice a week though. My forearms are also, no joke, half the size of my upper arms so maybe I can start training those with pull days.

**Built** · 04-18-2009, 03:02 PM

Forearms will grow from cleans - give 'em a try.

nkira, how about this:

Day 1:
T-bars 5x5
One-arm dumbbell rows 3x8
Barbell bench 5x5
Dumbbell bench 3x8
Optional standing calves, one leg at a time, 3x10
Optional abs, 3x8 weighted

Day 2:
Squats 5x5
Front squats 3x8
Walking lunges 3x10-12 steps on each leg
Optional biceps, 3x8 any type

Day 3 Rest

Day 4:
Weighted chins 5x5
One-arm lat pulldowns 3x8
Shoulder module from my blog
Optional seated calves, 3x12-15
Optional abs, 3x8 weighted

Day 5:
Romanian or regular deadlifts 5x5
Glute ham raises or good mornings 3x8
Front squats 3x8
Optional tricep work, something like close grip press or dips, 3x8

Day 6, Day 7 rest

If you want to do any cardio, use "How to do cardio if you must" as your guide.

nkira · 04-19-2009, 12:53 AM

Looks great!!

Only issue is the weighted chin ups, I don't have the bar to hang on to. Can I keep day 3 & 6 for cardio?
Also is possible to throw in some more bench work with incline & decline?

As of now I can easily do the following,

Bench Press Barbell 3x10-12 (25 to 30 kg)
Incline Dumb Bell Press 3x10-12 (15kg)
Bench Press Dumb bell 3x10-12 (15kg)
Seated Bilateral Dumb Bell Curls 3x10-12 (12.5kg)
Hammer Curls 3x10-12 (10kg)
Wrist Curls 3x12-15 (12.5kg)
Shoulder Press 3x10-12 (12.5k - 15 kg)
Cable Triceps Press Down 3x10-12 (20 - 25 kg)
Lying / Overhead Triceps Extension 3x10 (12.5k - 15 kg)
Dumb Bell Pull Over 3x10-12 (12.5k - 15 kg)
Lat M/c Pull Down, wide & close 3x10-12 (35 - 40 kg)
Dumb Bell Shrugs 3x10-12 (15 kg)
Bent Over Dumb Bell Rows 3x10-12 (12.5k)
Dumb Bell Flys 3x10-12 (10 kg)
Calf Raises Seated 3x10-12 (25kg)
Bar Bell Reverse Curls 3x10-12 (10k - 12.5 kg)
Weighted Bench Dips 3x10-12 (20 kg)
Military Press 3x10 (20 kg)
Leg Pess 3x10-12 (70 - 80 kg)
Squats 3x10-12 (25 - 30 kg)
Leg Extension 3x10-12 (25 - 30 kg)
Leg Curls 3x10-12 (15k - 20 kg)

How is this intensity?

I am posting this info so that there's so sudden drop in intensity with my new routine & to get the complete picture.

I am willing to change what ever is required, I am open to suggestions.

nkira · 04-19-2009, 12:56 AM

I don't have the machine to do the standing calves raises. Can I do them as shown in the attached picture?

nkira · 04-19-2009, 01:02 AM

Hey!! Who fixed the title? Who ever it is, Thanks

Quote:

Originally Posted by nkira

aha shit screwed up the "need" in title....

**Built** · 04-19-2009, 01:24 AM

You have a squat rack, so you can do chins there. Just bend your knees.

Use the leg press to do the straight-leg calf raises.

Keep the rep ranges and movements that I have recommended. I don't want you relying on machines for your work. Try to use more free weights, and more compounds, less concentration work - ie ditch leg curls for now.

Read "How to do Cardio if you must" on my blog to see how to incorporate cardio into this.

You can do close grip bench press on hamstring day for triceps if you wish. Dips are good for that day also, as are decline bench. Do as much of your upper body work standing as possible - so no more seated shoulder or bicep work, k?

nkira · 04-19-2009, 01:34 AM

Yes, That is perfect. I'll be starting this from coming Monday. Any last moment suggestions? How are my weights? I mean i'll be following your rep range but what about the kg's?

Keep it the same?

**Built** · 04-19-2009, 01:38 AM

Honey, I can't know what it feels like to lift for you! You know the drill - always lift as heavy as you can, with good form and given the rep range.

nkira · 04-19-2009, 02:17 AM

Yes Ma'am, Thanks for your time. That also means I need to buy bigger dumb bells = More money n I am broke

**P-funk** · 04-19-2009, 09:13 AM

Quote:

Originally Posted by nkira

P.S. :- Pfunk you still have that rock?

Yes I still have that rock. It is just in the form on an ebook now. :P

Patrick

nkira · 04-19-2009, 10:15 AM

Back then I remember you offered me that rock for $500

Now at $30 I guess I can buy it but as of now I am broke

so got to wait.

Pfunk, can you list the INDEX of your ebook? So that way it's easy to know what's covered in the book.

**P-funk** · 04-19-2009, 11:37 AM

Quote:

Originally Posted by nkira

Back then I remember you offered me that rock for $500

Now at $30 I guess I can buy it but as of now I am broke

so got to wait.

Pfunk, can you list the INDEX of your ebook? So that way it's easy to know what's covered in the book.

you bet.

Ch. 1 - Introduction
Ch. 2 - Getting Started
Ch.3 - The Warm up
Ch. 4 - Core Training
Ch. 5 - Resistance Training
Ch. 6 - Cardiovascular Training
Ch. 7 - Cooldown
Ch. 8 - Putting Your Workout Together (3 and 4 day workout example templates with explanations for practical application)
Ch. 9 Working out at home with little or no equipment

Each section basically gives you the variables involved with each chapter title and how to step-by-step put it together for yourself (with template examples of course).

patrick

**Built** · 04-19-2009, 12:01 PM

I'll mention I've previewed Patrick's book and it is excellent! I'll be putting up a full review as soon as I have my regular computer back (laptops don't like soup, apparently...) but I highly recommend it as a well-organized and nicely-laid-out explanation of how to structure your training. Really nice clear photos, too.

T_man · 04-19-2009, 12:02 PM

erm... urr...

where can i find this book?

**Built** · 04-19-2009, 12:06 PM

Optimum Sports Performance is P-Funk's site. You'll see it on there.

**P-funk** · 04-19-2009, 12:19 PM

Quote:

Originally Posted by T_man

erm... urr...

where can i find this book?

Click it

Patrick

danzik17 · 04-19-2009, 12:36 PM

Purchased

**P-funk** · 04-19-2009, 12:38 PM

great, hope you enjoy it!

patrick

nkira · 04-19-2009, 12:44 PM

Thanks Patrick & Built for all the information. Total 116 pages, looks like nice book to me.

I am in for it.

Moondogg · 04-19-2009, 04:27 PM

Quote:

Originally Posted by P-funk

Click it

Patrick

Damit. And I had almost repaid my overdraft.

Prick.

**P-funk** · 04-19-2009, 04:30 PM

Quote:

Originally Posted by Moondogg

Damit. And I had almost repaid my overdraft.

Prick.

huh?

**Built** · 04-19-2009, 04:31 PM

He means he just bought your book.

Moondogg · 04-19-2009, 04:34 PM

Quote:

Originally Posted by Built

He means he just bought your book.

**P-funk** · 04-19-2009, 04:37 PM

oh, thanks!

**IainDaniel** · 04-19-2009, 05:30 PM

Good read. Serious.

**Built** · 04-19-2009, 08:33 PM

Isn't it good? What a resource! I wish someone had handed me that back in 2001 when I started lifting!

T_man · 04-20-2009, 10:14 AM

anyone got a spare $30?

Moondogg · 04-20-2009, 10:42 AM

Quote:

Originally Posted by T_man

anyone got a spare $30?

Come on T-man, its only 20 quid. Are you a student? If so you got your loan today, £20 shouldnt make too much of a dent.

04-18-2009, 03:02 PM	#4
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,120	Forearms will grow from cleans - give 'em a try. nkira, how about this: Day 1: T-bars 5x5 One-arm dumbbell rows 3x8 Barbell bench 5x5 Dumbbell bench 3x8 Optional standing calves, one leg at a time, 3x10 Optional abs, 3x8 weighted Day 2: Squats 5x5 Front squats 3x8 Walking lunges 3x10-12 steps on each leg Optional biceps, 3x8 any type Day 3 Rest Day 4: Weighted chins 5x5 One-arm lat pulldowns 3x8 Shoulder module from my blog Optional seated calves, 3x12-15 Optional abs, 3x8 weighted Day 5: Romanian or regular deadlifts 5x5 Glute ham raises or good mornings 3x8 Front squats 3x8 Optional tricep work, something like close grip press or dips, 3x8 Day 6, Day 7 rest If you want to do any cardio, use "How to do cardio if you must" as your guide. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

04-19-2009, 01:24 AM	#8
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,120	You have a squat rack, so you can do chins there. Just bend your knees. Use the leg press to do the straight-leg calf raises. Keep the rep ranges and movements that I have recommended. I don't want you relying on machines for your work. Try to use more free weights, and more compounds, less concentration work - ie ditch leg curls for now. Read "How to do Cardio if you must" on my blog to see how to incorporate cardio into this. You can do close grip bench press on hamstring day for triceps if you wish. Dips are good for that day also, as are decline bench. Do as much of your upper body work standing as possible - so no more seated shoulder or bicep work, k? Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

04-19-2009, 01:38 AM	#10
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,120	Honey, I can't know what it feels like to lift for you! You know the drill - always lift as heavy as you can, with good form and given the rep range. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

04-19-2009, 12:01 PM	#15
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,120	I'll mention I've previewed Patrick's book and it is excellent! I'll be putting up a full review as soon as I have my regular computer back (laptops don't like soup, apparently...) but I highly recommend it as a well-organized and nicely-laid-out explanation of how to structure your training. Really nice clear photos, too. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

04-19-2009, 12:06 PM	#17
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,120	Optimum Sports Performance is P-Funk's site. You'll see it on there. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

04-18-2009, 12:39 PM	#3
T_man Registered User Join Date: Mar 2009 Location: Leeds, England Posts: 1,249 Photos: 1	As in the previous post where you showed your routine with your gym guy, I suggest either Patrick's KISS or Built's Baby Got Back. I atm are doing a variation Built's baby got back and it kicks ass. Except I do legs once a week alternating ham dominant and quad dominant because I play sports which stress the legs alot and I do a push/pull rather than horizontal/vertical. Might inmplement the calves and abs twice a week though. My forearms are also, no joke, half the size of my upper arms so maybe I can start training those with pull days.

04-19-2009, 12:02 PM	#16
T_man Registered User Join Date: Mar 2009 Location: Leeds, England Posts: 1,249 Photos: 1	erm... urr... where can i find this book?

04-19-2009, 12:36 PM	#19
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 3,074	Purchased Ron Paul 2012 Journal: danzik17's Log - 4-6 Week Strength/Bulk Journal: Sub 10% by April <old>

04-19-2009, 12:38 PM	#20
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,701	great, hope you enjoy it! patrick E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-19-2009, 04:31 PM	#24
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,120	He means he just bought your book. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

04-19-2009, 04:37 PM	#26
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,701	oh, thanks! E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-19-2009, 05:30 PM	#27
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 17,548	Good read. Serious. Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

04-19-2009, 08:33 PM	#28
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,120	Isn't it good? What a resource! I wish someone had handed me that back in 2001 when I started lifting! Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

04-20-2009, 10:14 AM	#29
T_man Registered User Join Date: Mar 2009 Location: Leeds, England Posts: 1,249 Photos: 1	anyone got a spare $30?

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