Been working a LOT lately on form.

[MarkMyWords]

And now I realize now the HUGE importance it has. I don't mean to sound ignorant to those who obviously know this, but it really opened my eyes when I was taught and started using proper form. My workouts have become much more effective, less time spent in the gym, much more soreness, it just feels great to be on a better track.

I've been lifting 4 days a week, and throwing in 1 or 2 interval training sessions on the stepper.

Day One I do:

Pullups (assisted since I'm still workin on muscle, 3 sets of 8)
Deadlifts (3 sets of 10)
Lat pulldowns (3 sets of 15)
T-Bar (3 sets of 12)
Buddy curls (go up to 8, then start at 8 and go back down)

Day Two:

Free Standing Shoulder Press (3 sets 10, using a bar, front and behind head)
Combo Arnold Press/Swivel arms together so elbows meet out front...not sure what this is called (3 sets of 10)
Chin Ups (10 reps with a 25, 8 with a 35, 6 with a 45, then vise versa)
Super Sixes (usually do this twice)

Day Three:

Leg Curls (3 sets of 15)
Leg Extensions lying on stomach (3 sets of 15)
Lunges (3 sets of 15)
Combo of 45 degree leg press/Standing bend over for hamstrings...(1 set of 15 on press, 1 set of 15 on hammie stretch immediately after, 3 times)

Day Four:

Flat Bench (3 sets of 15)
Incline Bench (2 sets of 15, then strip set the last set)
Flys (3 sets of 15)
Pushups (1 set immediately following last fly set)
Tricep cable pushdowns (3 sets of 15)

As you can see, I've been doing lots of reps, not trying to lift too much to build up muscle endurance. I'm not sure when a good time is to start reducing reps and incease weight yet...

My bodyfat % also dropped from 22.1% to 19.7% in about 5 weeks, I was quite pleased. Weight has stayed right around 208 with very little fluctuation.

 

[Mother_Bob]

Good to hear that your feeling better



During my young ages, grade 9-10, I wasted those two years of working out hard, because my routine and proper form were bad, and my diet was weak (little food with little nutrious food), and I noticed so little results and suffered a lot more than needed. I just needed to read up on this kind of info

Now I'm 20, and looking and feeling great

 

[evolution]

Drop reps and add weight anytime you want. Squat rather than extensions and curls.

 

[ShaftedTwice]

Drop reps and add weight anytime you want.

Nah, I'd say do it right now.

 

[MarkMyWords]

Thanks guys, I know I need to start doing the squats, I was just saying that to my buddy. Next time we do legs, I'll swap in the squats.

 

[malkore]

and go easy on the squats...its one where bad form can lead to serious injury.

start with an empty bar and progress from there. in no time you'll be up to a plate on each side, and it'll feel comfortable.


and dont' forget deadlift variations. romanian DL's pair up nicely with back or front squats.

 

[MarkMyWords]

and go easy on the squats...its one where bad form can lead to serious injury.

start with an empty bar and progress from there. in no time you'll be up to a plate on each side, and it'll feel comfortable.


and dont' forget deadlift variations. romanian DL's pair up nicely with back or front squats.

I will definitely take it easy on the squats when starting, I would hate to get hurt and halt my workouts...

I do regular DLs, and after just 3 times, have moved up weight slightly, and feel much better when doing it. I simply don't really know the variations. Is Romanian DLs when you don't bend your legs as much?