Hahzist
Registered
Hi, first off I want to say I've learned a lot from this forum. The stickies and threads are the most informative and helpful bits of workout advice I've seen. Since joining, I've had much better workouts, diet, and results. About 3 weeks ago I started the squats and milk workout routine because before joining I had no idea the importance of working out my legs. Even though I started working them out months ago I needed something to really boost my leg strength so that I can even things out a bit. Anyway I started doing 20 rep squats but by 135 pounds, it's too much. I worry about passing out and falling on my face. So I've been doing 2 sets of however many I can do which is usually 12 - 14. I do the full range of motion squats, where you go all the way down. Overall the workout looks like this
Squats
2 X 12 (135lbs)
Pullovers
1 x 20 (50lbs)
Deadlifts
2 x 15 (135lbs)
Bench (DB or BB..flat or incline)
3 x 10 (205lbs)
Bent Over Rows
3 x 15 (80lbs)
Pullups
3 x Max
Sometimes some military press if I'm up for it..
I do this routine 3 times a week. I guess my overall question is does it look good? I've never had anyone give me advice on it. I took it basically from the squats and milk routine but altered it to my liking a little by adding pullups and taking out a set of pullovers. Is dividing the squats in 2 sets defeating the whole purpose or am I ok? I feel like it's working for me, but when I miss a day I wonder how bad that is considering I'm only doing 3 sets or so for each muscle group. It seems like the routine is designed to be done frequently.
I also had another question about protein intake. I've read that high amounts of protein can restrict testosterone production. Some people here talk about eating at least as many grams as your body weight and more. I weigh 208 lbs and some people seem to think I should be getting around 220 grams a day. Where I read about that much intake restricting testosterone, it was said that someone my weight might want to take in around 170g per day. Basically I've been eating around 170 - 205g of protein a day (roughly). Any thoughts on this?
Squats
2 X 12 (135lbs)
Pullovers
1 x 20 (50lbs)
Deadlifts
2 x 15 (135lbs)
Bench (DB or BB..flat or incline)
3 x 10 (205lbs)
Bent Over Rows
3 x 15 (80lbs)
Pullups
3 x Max
Sometimes some military press if I'm up for it..
I do this routine 3 times a week. I guess my overall question is does it look good? I've never had anyone give me advice on it. I took it basically from the squats and milk routine but altered it to my liking a little by adding pullups and taking out a set of pullovers. Is dividing the squats in 2 sets defeating the whole purpose or am I ok? I feel like it's working for me, but when I miss a day I wonder how bad that is considering I'm only doing 3 sets or so for each muscle group. It seems like the routine is designed to be done frequently.
I also had another question about protein intake. I've read that high amounts of protein can restrict testosterone production. Some people here talk about eating at least as many grams as your body weight and more. I weigh 208 lbs and some people seem to think I should be getting around 220 grams a day. Where I read about that much intake restricting testosterone, it was said that someone my weight might want to take in around 170g per day. Basically I've been eating around 170 - 205g of protein a day (roughly). Any thoughts on this?
