I need a Home workout plan

[TriZZle305]

I havent been lifting (consistently) in a while and i think its about time i start back again...

My Info:
Height:5'10"
Weight:186 lbs
Age: 16
1RMBench: 265
1RMSquat: not sure.. my legs are neglected.. ive done 365 before but i know i didnt go down all the way
1RMClean:200 before... horrible form almost fell so i dont count it.. just a refference number

My Equipment:
-Bench.. adjusts for incline decline & flat... i can use it for squats if i turn the "holders" around and raise them to the highest level..
-Olympic Bar & 300 lbs of weights
-jump rope
-shoes

my goal is to be 210 lbs before fall season but if i can get a couple pounds past that and have time to start cutting that would be best... food wise i dont have much control i bit i know i eat more than enough to gain weight ill try to count my average calories for a school day and for a weekend day when i start my online journal

 

[kvyd]

id say invest in some adjustable db's
and you can do most any work out

 

[TriZZle305]

ill have to wait a lil while for those but i can do that... i just wanted to start something "structured" back up

 

[Vieope]

Can you post your diet at the Diet Forum ?

 

[TriZZle305]

Diet? ... i dont have a set diet... i eat what i see mostly... when im bored i eat.. but its so varied every day .. thatz why i think im going to have trouble counting caloric intake

 

[miamiguns]

Hey TriZZle sounds like you just need a diet/routine change. You will have limitations for your quads working off a regular bench like that IMO. Check the diet forums for bulking and gopro's numerous routines for strength training.

Here's my simplistic solution...
Eat, Lounge, Lift and minimize long cardio workouts. At least for the next month or two. If you do that, you'll gain 20#'s by the Fall.

LOL Take that with a grain of salt LOL

What kind of split routine have you done in the past?

 

[titans1854]

what exactly are you asking for? a routine?

 

[TriZZle305]

im askin for a routine not a diet... but routine of the past..

Monday, Wednesday, Friday:
Bench warmup... 225 5sets of 3
Decline:205 3 sets of 5
Dips... i dont count i just go until i cant
Military press: 3 sets of 10.. i dont remember the weight.. 100 or so
High pulls, or lat pulls: 3 sets of 10 (dont remember weight)
Bent Rows: 3 sets of 10 (dont remember)
Bicep curls straight bar:3sets of 10 70lbs
Tuesday, Thursday, Saturday:
Squats: 3x10 at 250
Power cleans: 5X5 at 150
Dead Lifts: 5x5 (dont remember weight)
calf raises: 3x10 at 250...(super set w/ squats)
shuttle run
jump rope
Good Mornings: every once in a while didnt do them often dont remember weight

ABs every day.. SUnday rest

 

[titans1854]

this is what i recommend for you since working out a muscle group a couple times a week seems to benefit you:

mon: chest, tri
tue: back, bi
wed: legs
thurs: chest, tri
friday: back, bi
sat: legs
sun: off

 

[TriZZle305]

thats pretty much what i already had minus shoulders... im lookin for something a little different than what i had... it wuz boring

 

[W8lifterwanabie]

well...

im just a smelly spotty 15 year old kid ... but if u think this might help, this is wot i do..

each day i do 5 mins cardio warmup, n a 15-20 min jog after (cuz im fat i need the cardio)

monday: Chest,Tri's

Wednesday: Shoulder's , Abs

Friday: Back , Bi's

Sunday: abs , legs


Any days i havnt mentioned i rest on...
i tend to do about 2-3 exercises for each body part, doing as much weight as poss

im only ever in 40mins-1hr max.
only supps i take are vitamins n protien .. but you know man.. wot ever floats ya boat

peace


i gained quite well on what i do...
i dont even diet n im seeing good results.. dunno why

but personaly i wouldnt b able to do wot i do without going to a gym... u cant beat a gym..

 

[TriZZle305]

I know how im gonna split my dayz, i wuz looking for something a lil more specific.. percentage of weight, reps, different workouts, different things i havent incorporated in my old workoutz, supersets? negatives... stuff like that but i wanted somebody to do it for me so i can just read and print

 

[W8lifterwanabie]

ROFL

u lazy f**k!!

well i aint telling u mine.. u can work ur own out..AT A GYM

 

[TriZZle305]

why not?

 

[W8lifterwanabie]

because

it took me weeks of researching around and being all newbie like to get my own that suits ME best...

but im just trying to get u to go to a gym.. bottom line..

 

[TriZZle305]

i workout at home... how long have you been on your "self-suitable master plan"

EDIT: and what have you gained from it so far? mass wise or strength wise

 

[W8lifterwanabie]

hmm

since before chrimbo....

mine aint nothing speical.. less reps.. more weight.. 2-3 exercises for each body part.. 2 body parts a day.. day on/day off

like i said.. oh yeh i hardly do cable movements... im old school free weights..

 

[TriZZle305]

that sounds a little like my old one... i want some kinda Gopro routine that leaves me temporarily paralyzed or something

 

[W8lifterwanabie]

yer!

that whole paralyze thing sounds like my kind of stuff.. i wana know it too!!


btw wots ur 1RM bench? just makin convo

 

[TriZZle305]

265... its on the first post

 

[W8lifterwanabie]

nice man

im only 15 n ive bin training since jujst before chrimbo.. n i can lift 165... i suppose it aint bad