My workout stats (as of 6-28)

[Aetom]

This was my workout on well, yesterday.

I thought I would post it because I had a good pump that day and thought I'd see what everyone thought about it. This is the workout for gaining mass. In order, the exercises go:

Lying Bench Press: 4 sets: 10, 10, 9, 5 @ 125lbs.
Stiff-Arm Pulldown (works a lot of stabilizing muscles like triceps, biceps, legs, abs, lower back, lats, traps): 4 sets: 10, 7, 6, 7 @ 100lbs.

EZ bicep curls (I know it's selective, I just enjoy them): 4 sets: 7, 5, 6, 5 @ 70lbs.

Sit-ups: 4 sets: 30, 20, 20, 20

That works all my upper-body and a few spots on my legs...

Should I up the weight and lower the sets? However, as you can see, on the 4th set of benches, I could only manage 5..so I don't know...what do you think??

 

[theleip]

I am not sure what you think you are doing...



I think you should check of the sticky for weight training in this section.

You have to get down the basics that you seem to be lacking and how to a) Create a program and b) What consists of a program for you goals.

 

[Aetom]

Yeah, I forgot to put in my Military Presses...just slipped my mind lol

 

[(Silent)]

I agree with Leigh, I'm not sure what you're doing... Are you trying to boast about your stats or what?

 

[christonian]

he has another thread so i guess hes trying to lose at least 8 pounds but like i said in his other thread we need more stats like age, height, weight

 

[Aetom]

No no no, I'm not bragging...I'm not that good yet:yelrotflmao:

I was just seeing what you thought about it...like, if I was doing enough, too little, too much, etc...

I was kind of hoping you would criticize it so I could make any changes if I needed it...

 

[(Silent)]

Lying Bench Press: 4 sets: 10, 10, 9, 5 @ 125lbs.
Stiff-Arm Pulldown: 4 sets: 10, 7, 6, 7 @ 100lbs.
EZ bicep curls : 4 sets: 7, 5, 6, 5 @ 70lbs.
Sit-ups: 4 sets: 30, 20, 20, 20
That works all my upper-body and a few spots on my legs...
It doesn't.

Should I up the weight and lower the sets? However, as you can see, on the 4th set of benches, I could only manage 5..so I don't know...what do you think??

Whats up with all the variation in reps with no change in weight?
I'm assuming your going from one set to the second with somewhat random rest times. This would explain the reason for your diminishing performance on the later sets.
set in place a x amount of time you will spend in rest between sets. The shorter (30seconds min) will possibly lead to greater hypertrophic results. While longer (90seconds+) will possibly lead to greater strength gains.


You have no lower body work, no real back work, unbalanced in concern to the push/pull theory and the list goes on. Check the weight lifting sticky, Its a very nice guide line to devolving a simple FB routine.