My biceps/tris HURT.... Whats a GOOD routine?

[Cutter]

I started my diet from going to junk/fast food and soda, to ONLY orange juice, milk, water, protein shakes, and lean meats, fruits, high protein stuff. I have a few questions. I worked out my 1st time monday, and did lats - 3sets, curls - 3 sets, bench press - 4 sets, Deadlifts - 3 sets, peckdeck - 2 sets, and another forget which i did (wrote it down though..). Its now wednesday and my triceps are still sore as hell. I can barely lift my arms above my head, and they feel tight, almost like they got bigger and have nowhere to go, also hurts back closer to my armpit underside of arm. Now, am i training to hard because im very sore? Or is it because it was my 1st time? Also..... Im trying to look good (not big) by summer. Mostly focus on biceps/tris/abbs. What should my workout routine consist of? Im taking weight gainer 900, 100% whey, multi-vitamins, and NO-Xplode before workouts. Is it a must to work every muscle? Or can i work the muscles I want to focus on (tris/bi's/ and abbs). I would like a monday/wednesday/friday schedule with the rest off the days off for rest. Or whatever you guys perfer. Also if i am eating 2000-2500 calories a day is that enough? Im 5'11" and 165lbs.

Thanks

 

[kenwood]

I started my diet from going to junk/fast food and soda, to ONLY orange juice, milk, water, protein shakes, and lean meats, fruits, high protein stuff. I have a few questions. I worked out my 1st time monday, and did lats - 3sets, curls - 3 sets, bench press - 4 sets, Deadlifts - 3 sets, peckdeck - 2 sets, and another forget which i did (wrote it down though..). Its now wednesday and my triceps are still sore as hell. I can barely lift my arms above my head, and they feel tight, almost like they got bigger and have nowhere to go, also hurts back closer to my armpit underside of arm. Now, am i training to hard because im very sore? Or is it because it was my 1st time? Also..... Im trying to look good (not big) by summer. Mostly focus on biceps/tris/abbs. What should my workout routine consist of? Im taking weight gainer 900, 100% whey, multi-vitamins, and NO-Xplode before workouts. Is it a must to work every muscle? Or can i work the muscles I want to focus on (tris/bi's/ and abbs). I would like a monday/wednesday/friday schedule with the rest off the days off for rest. Or whatever you guys perfer. Also if i am eating 2000-2500 calories a day is that enough? Im 5'11" and 165lbs.

Thanks

its b/c it was ur 1st time in the gym man u should train every muscle equel too. if ur trying to look good its diet&cardio..and for a split try this push/legs/pull
mon: chest,shoulders,triceps
tues.off
wed:legs
thurs: off
fri: back,bi's
sat&sun. off

focus on compound movements and perfect form

 

[Cutter]

That sound good, but do i have to work my legs? By the time im done work, my legs are hurting from standing all day. Would it be ok to aim just for upper body, and leave legs out, I hate to do it but my legs are sore after 10 hours on my feet.

And since this is wed. I am not sure what im going to do yet as of a routine for today, so just did 3 sets of crunches for my abs, and managed to do 3x20 with 30 seconds rest inbetween. The burn felt very nice and havent done them since high school (7 years ago). I have a bit of a tummy, and can sort of see the muscles back behind it. lol. I dont think it will take long for them to start showing.

 

[YSK]

Well, you should do legs, because your gonna want a balanced body, with strong legs. I dont think standing for 10 hours is gonna exactly cut it for your legs.

 

[kenwood]

That sound good, but do i have to work my legs? By the time im done work, my legs are hurting from standing all day. Would it be ok to aim just for upper body, and leave legs out, I hate to do it but my legs are sore after 10 hours on my feet.

haha man i dont think anyone at the beginning likes to work legs most ppl just would like to work upper only....yes i'd prefer u work legs, it will help ur upper body GROW

 

[kenwood]

That sound good, but do i have to work my legs? By the time im done work, my legs are hurting from standing all day. Would it be ok to aim just for upper body, and leave legs out, I hate to do it but my legs are sore after 10 hours on my feet.

And since this is wed. I am not sure what im going to do yet as of a routine for today, so just did 3 sets of crunches for my abs, and managed to do 3x20 with 30 seconds rest inbetween. The burn felt very nice and havent done them since high school (7 years ago). I have a bit of a tummy, and can sort of see the muscles back behind it. lol. I dont think it will take long for them to start showing.[/QUOTE]

high reps wont burn fat..if u didnt know u cant spot reduce u will learn...try weighted ab exercises

 

[Squaggleboggin]

That sound good, but do i have to work my legs? By the time im done work, my legs are hurting from standing all day. Would it be ok to aim just for upper body, and leave legs out, I hate to do it but my legs are sore after 10 hours on my feet.

And since this is wed. I am not sure what im going to do yet as of a routine for today, so just did 3 sets of crunches for my abs, and managed to do 3x20 with 30 seconds rest inbetween. The burn felt very nice and havent done them since high school (7 years ago). I have a bit of a tummy, and can sort of see the muscles back behind it. lol. I dont think it will take long for them to start showing.[/QUOTE]

high reps wont burn fat..if u didnt know u cant spot reduce u will learn...try weighted ab exercises

High reps do burn calories, but it may be more valuable to build muscle which will burn calories at rest. Really the best thing to do is diet properly and strength train IMO. Your muscles will definitely grow over time. However, most people like to take the pansy way out. Anyways...

You most likely will want to work your legs. As kenwood said, your legs will help the rest of you grow. Working them will release huge amounts of growth hormones in your body, sort of like a natural steroid but without the side effects.

 

[kenwood]

High reps do burn calories, but it may be more valuable to build muscle which will burn calories at rest. Really the best thing to do is diet properly and strength train IMO. Your muscles will definitely grow over time. However, most people like to take the pansy way out. Anyways...

You most likely will want to work your legs. As kenwood said, your legs will help the rest of you grow. Working them will release huge amounts of growth hormones in your body, sort of like a natural steroid but without the side effects.

 

[Cutter]

Nice! I will do what i can, and train hard. I was thinking i overtrained my bi's and tri's monday because of barely being able to pick things up off the floor at work. Also not being able to raise my hand, ect. Its almost like my muscle was saying "OUCH!!! WTF WAS THAT???" and figure after a few workouts it will feel better, get use to it, and not hurt as much if not at all. So with crunches i should add some weight?, sit-ups with maybe a weight behind my head? How many reps/sets should i be doing for each muscle? I was thinking 3 sets of maybe 8 reps for each muscle with 3 different exercises. maybe someone has a good routine for me? I already did tri's and bi's on monday, so maybe start with monday tri's and bi's. I did 3 different exersises for each, and did 3-4 sets and 10-12 reps.

 

[kenwood]

Nice! I will do what i can, and train hard. I was thinking i overtrained my bi's and tri's monday because of barely being able to pick things up off the floor at work. Also not being able to raise my hand, ect. Its almost like my muscle was saying "OUCH!!! WTF WAS THAT???" and figure after a few workouts it will feel better, get use to it, and not hurt as much if not at all. So with crunches i should add some weight?, sit-ups with maybe a weight behind my head? How many reps/sets should i be doing for each muscle? I was thinking 3 sets of maybe 8 reps for each muscle with 3 different exercises. maybe someone has a good routine for me? I already did tri's and bi's on monday, so maybe start with monday tri's and bi's. I did 3 different exersises for each, and did 3-4 sets and 10-12 reps.

maybe a lil too much for bi's n tri's i wouldnt do no more than 7sets each for em

 

[kenwood]

go here and put together a routine and we will critiqe it for u heres the site..it has most exercises http://www.thetrainingstationinc.com/exercises.html

 

[Cutter]

Nice site!! I will have to go through it and pick out what my machine is capable of, and what i would like to do. I have a body solid smith machine.

 

[kenwood]

Nice site!! I will have to go through it and pick out what my machine is capable of, and what i would like to do. I have a body solid smith machine.

u dont have any freeweights?

 

[Cutter]

All I have is free weights.

 

[kenwood]

oh haha i thought u said had a machine lol

 

[Cutter]

Yeah its a body solid, which is a free weight only machine. I have about 800lbs of free weights laying in the basement. Smith machine bench press, leg attachment, lat, row, dip attachment, it has alot of things. Also have alot of free bars, 35lb dumbbells, ab roller thinger, ect.

This is what i was thinking for monday bi's and tri's.......

Monday - Bench press, reverse lat pull, curls, lat push down, skull crusher

how would 3 sets of each be, maybe 8 reps? or 2 sets of each?

Also would like to throw crunches in with my days also. Would 3 times a week be ok for crunches? 3 sets 15 reps with added weight. Or should i also only fit crunches in with 1 day per week like the rest.

 

[kenwood]

Yeah its a body solid, which is a free weight only machine. I have about 800lbs of free weights laying in the basement. Smith machine bench press, leg attachment, lat, row, dip attachment, it has alot of things. Also have alot of free bars, 35lb dumbbells, ab roller thinger, ect.

This is what i was thinking for monday bi's and tri's.......

Monday - Bench press, reverse lat pull, curls, lat push down, skull crusher

how would 3 sets of each be, maybe 8 reps? or 2 sets of each?

bench is for chest..try cg bench and what is for bi's n tri's?

 

[Cutter]

biceps and triceps.


oops my mistake, bench should be on wednesday.

 

[kenwood]

pm ma ur whole training schedule

 

[Cutter]

Also here is what i have eaten on monday as i wrote everything down.....

Morning 5:30am - Go Lean Crunch Cereal: Calories 190, Carbs. 36g, Protein 9
1 Cup Orange Juice: Calories 120, Carbs. 27, Protein 1
9am - 1scoop Whey, 1 Scoop gainer w/ Milk: Calories 352, Carbs. 35, Prot 32
9:30am - bananna ???????
10:30am - Green Apple ????????
Nutri-Grain Bar - Calories 140, carbs. 26, Protein 1
Dannon Fruit Yogurt - Calories 150, carbs. 28, Protein 6
Orange juice - Calories 120, Carbs. 21, Protein 1
2 scoops NO-Xplode before workout - Calories 72, Carbs 9, Protein 0
Whey/gainer 1 scoop each - Calories 352, Carbs 35, Protein 32
4 eggs - Calories 280, carbs 4, Protein 24
1 cup orange juice with meal - Calories 120, carbs 27, protein 1

It was alot for me to eat and totals are CALORIES 1946, CARBS 240, PROTEIN 106

 

[kenwood]

Also here is what i have eaten on monday as i wrote everything down.....

Morning 5:30am - Go Lean Crunch Cereal: Calories 190, Carbs. 36g, Protein 9
1 Cup Orange Juice: Calories 120, Carbs. 27, Protein 1
9am - 1scoop Whey, 1 Scoop gainer w/ Milk: Calories 352, Carbs. 35, Prot 32
9:30am - bananna ???????
10:30am - Green Apple ????????
Nutri-Grain Bar - Calories 140, carbs. 26, Protein 1
Dannon Fruit Yogurt - Calories 150, carbs. 28, Protein 6
Orange juice - Calories 120, Carbs. 21, Protein 1
2 scoops NO-Xplode before workout - Calories 72, Carbs 9, Protein 0
Whey/gainer 1 scoop each - Calories 352, Carbs 35, Protein 32
4 eggs - Calories 280, carbs 4, Protein 24
1 cup orange juice with meal - Calories 120, carbs 27, protein 1

It was alot for me to eat and totals are CALORIES 1946, CARBS 240, PROTEIN 106

how much u weigh?

 

[Cutter]

I stepped on the scale saturday and was 165 and just stepped on now, and 167.

 

[kenwood]

total protein 109? too little shoot for 200-250

 

[Cutter]

Whats good that has alot of protein?

 

[Squaggleboggin]

Whats good that has alot of protein?

Any lean meats such as chicken, turkey breast, certain steaks and burgers (never fried), milk, eggs, etc. Check out the diet and nutrition section. It contains a downloadable shopping list as well as numerous tips and facts about how to correctly diet.

 

[kenwood]

Any lean meats such as chicken, turkey breast, certain steaks and burgers (never fried), milk, eggs, etc. Check out the diet and nutrition section. It contains a downloadable shopping list as well as numerous tips and facts about how to correctly diet.

 

[Cutter]

How does that monday routine look?

 

[fufu]

total protein 109? too little shoot for 200-250

I don't think you would need that much.
I would say 150-200 grams a day. It really depends on your body though.

 

[Gordo]

WAY too much sugar in that diet.
Not enough protein
too much of the wrong fats

Wow ....post over in the Diet and Nutrition section and Jodi or Emma will set you straight. Ask for a critique and ask where and what you can change.

Good luck