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Desperately need routine...

nkira

nkira

Iam only 1 but stil Iam 1
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I need a decent routine and i need it desperately!!! In my old post http://www.ironmagazineforums.com/training/96894-posting-my-gym-workout.html 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/diet-nutrition/98455-dexa-scan.html

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,
 
aha shit screwed up the "need" in title....:wits:
 
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.
 
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.
 
Looks great!!:yes: 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.
 
I don't have the machine to do the standing calves raises. Can I do them as shown in the attached picture?
 
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?
 
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?
 
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.
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Yes Ma'am, Thanks for your time. That also means I need to buy bigger dumb bells = More money n I am broke:(
 
Last edited:
Back then I remember you offered me that rock for $500 :eek:

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.
 
nkira said:
Back then I remember you offered me that rock for $500 :eek:

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.
Click to expand...

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
 
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.
 
Optimum Sports Performance is P-Funk's site. You'll see it on there.
 
Purchased :)
 
great, hope you enjoy it!

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

I am in for it.
 
He means he just bought your book. ;)
 
Isn't it good? What a resource! I wish someone had handed me that back in 2001 when I started lifting!
 
T_man said:
anyone got a spare $30? :D
Click to expand...

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.
 
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