Please take a quick look at my program

Bigguy

Bigguy

New member
I posted this in my diary but I have no idea how many people actually look at that thing. This is the 3rd or 4th evolution of this and I think I have it mostly right. It feels right but for all I know I am still doing 10 thing I shouldn't while doing 5 I should.
I am 33 6'4 225lbs- male.
Knock yourselves out.

Day 1- usually Monday and Friday.

Flat Bench w/barbell. 175- 205 lbs 3x4-10. No spotter usually so I cannot go to any real failure.
Squats on Smith- sorry- sometimes they are in the rack but I feel more comfortable on the Smith. 200- 250 lbs 3x 6-15.
Barbell rows- 90-135 lbs 3x6-12
dips- assisted. 30 lb assist. 3x10-15
seated military press w/barbell 115-155 lbs 3x 8-12

30-45 minutes on an arc trainer at '6' interval- HR around 145 average

Day 2- usually Wednesday
flat bench w/dumbbells. 65-75 lbs. 3x8-12
incline with dumbbells. 60-70 lbs 3X8-12
one arm rows- 65-75 lbs 3x8-10
lat pull downs- 80-100 lbs 3x6-12
Arnold presses- 40-55 lbs 3x6-12
pull ups- wide and close grip. Assisted. 40 lb assist on close, 80 on wide. Quite frankly no specific number just 2-3 sets of whatever I can do.

30-45 minutes on arc trainer at '6' interval HR around 145 average

3 days a week I run- either road or treamill for 40min to 1 hour. HR is around 150-155 on average. I prefer road to treadmill for a variety of reasons.
I am aware I do a lot of cardio but I am doing it more for the endurance and lung capacity than the weight loss. I smoked for too long and really want to get my wind back.

either Saturday or Sunday I rest completely- maybe golf but with a cart, golf is not exercise. :D
 
Monday/Friday

Chest
Legs
shoulders
triceps

Wed
Chest
lats
shoulders

I'm kind of curious if you have enough leg/ lowerbody exercises. Of course maybe I do WAY too many leg exercises, and I'm sure that I do. But I would add some deadlifts for low back and hamstrings. I know squats work all over, but depending how you push out of your stance, you could be working different muscles more than other ones.

It also seems that you are working your Chest/shoulders 3X per week if I'm reading your exercises correctly and I'm wondering if that might be a bit too much.

I already know that If I posted my workout, I'd probably be blasted for all the different exercises that I do. hmmm. Maybe I should do that you can tell me what you think of mine..
 
I agree. I wanted opinions because I seem to think I need another leg exercise. I also am/was pretty sure I am missing the lower back.
Will deadlifts do both?
I hate to say it- I actually fear deadlifts- getting injured and all.



Lord I really think I know nothing about this sometimes.......
 
Bigguy said:
I agree. I wanted opinions because I seem to think I need another leg exercise. I also am/was pretty sure I am missing the lower back.
Will deadlifts do both?
I hate to say it- I actually fear deadlifts- getting injured and all.



Lord I really think I know nothing about this sometimes.......
Click to expand...


Absolutely! Deadlifts will work both and let me say, the first time I did them, I could barely walk the next 2-3 days. It was killer, but I love them.

What you want to do, is keep your feet together, legs straight and bend at the waist going as far down without killing yourself and coming straight back up. Lather, rinse, repeat. (heh) I'm sure there are videos on youtube or other fitness sites.

You should be able to do a lot of weight with this exercise, but I would start out lighter until you get the hang of them, especially if you are worried about injuries. My hubby says a lot of people put one hand facing up and one hand facing down on the bar to help with holding the bar when a lot of weight is on it.


As far as leg exercises, I'm psycho and do too many (as I stated earlier). I do the following:

Smith Machine
Deadlifts
Leg Ext
Leg Curls
Butt Machine
Adductors
Abductors
Calf raises

But I never do more than 2 sets of 8-12 per exercise.
 
photocrazed said:
Absolutely! Deadlifts will work both and let me say, the first time I did them, I could barely walk the next 2-3 days. It was killer, but I love them.

What you want to do, is keep your feet together, legs straight and bend at the waist going as far down without killing yourself and coming straight back up. Lather, rinse, repeat. (heh) I'm sure there are videos on youtube or other fitness sites.

You should be able to do a lot of weight with this exercise, but I would start out lighter until you get the hang of them, especially if you are worried about injuries. My hubby says a lot of people put one hand facing up and one hand facing down on the bar to help with holding the bar when a lot of weight is on it.


As far as leg exercises, I'm psycho and do too many (as I stated earlier). I do the following:

Smith Machine
Deadlifts
Leg Ext
Leg Curls
Butt Machine
Adductors
Abductors
Calf raises

But I never do more than 2 sets of 8-12 per exercise.
Click to expand...

That is a crap load of leg exercises. How do you walk woman! :)

I know deadlifts are the way to go. I don't know why I fear them. Although I was 'afraid' of squat when I started out this whole thing. I thought I had a bad knee and that it would pop if I tried them- or used too much weight. It ended up I had 35 lbs of fat on my body and that was causing my knee issues. Have not had any pain in 2 months.
I will try your deadlifts....and I shall enjoy them dammit!
Thank you :)
 
The way I work out is 5-6 days of cardio

and with weights, we do Back and Lower body on day 1, Arms, shoulders, chest on day 2 and then cardio on day 3 and then repeat. But I'm doing my running on the cardio day 3 and fat burn the other days. Some times it overlaps though. If you can give me a sec, I'll post exactly the exercises I do.
 
luckily, I had it typed up.. so here it is.

Still working out hard. I have switched to cardio 5-6 days a week 45 mins to 1 hour per session. Weights are 4-5 days per week 45-1 hr per session.

Abs every other day

Legs/Back days:
Squats
Deadlifts
leg extensions
leg curls
abductors
adductors
butt machine
calf raise
Lateral pull down
lateral rows
Pullovers (sometimes)

Chest/Arms/Shoulders day:
Incline Press
Decline Press
Reg Bench Press
Dumbbell Chest Fly
Dumbbell Press
Military Press
Lateral Raise
Front Lateral Raise
Dumbbell Supination Curls
Dumbbell Hammer Curls
Barbell Curls (hands up)
Barbell Curls (hands down)
French Press (skull crushers)
Tricep extensions (over head)
Tricep kickbacks
 
photocrazed said:
luckily, I had it typed up.. so here it is.

Still working out hard. I have switched to cardio 5-6 days a week 45 mins to 1 hour per session. Weights are 4-5 days per week 45-1 hr per session.

Abs every other day

Legs/Back days:
Squats
Deadlifts
leg extensions
leg curls
abductors
adductors
butt machine
calf raise
Lateral pull down
lateral rows
Pullovers (sometimes)

Chest/Arms/Shoulders day:
Incline Press
Decline Press
Reg Bench Press
Dumbbell Chest Fly
Dumbbell Press
Military Press
Lateral Raise
Front Lateral Raise
Dumbbell Supination Curls
Dumbbell Hammer Curls
Barbell Curls (hands up)
Barbell Curls (hands down)
French Press (skull crushers)
Tricep extensions (over head)
Tricep kickbacks
Click to expand...


So you do 2 sets of all these...
So you go in the gym at 8am and leave on like friday? :D

Seriously- I like the general upper/lower split. I am wondering if the same workout can be done and just incorporate the back into the upper days.

I am going for more of a complete- hit them all 3 times a week- workout due to time constraints most days.
I personally have never seen a 'butt machine'. Either a description or pictures of this contraption are in order.
 
Ok I need to jump in here...how would deadlifts look for someone w/a herniated disc?
 
Bigguy said:
So you do 2 sets of all these...
So you go in the gym at 8am and leave on like friday? :D

Seriously- I like the general upper/lower split. I am wondering if the same workout can be done and just incorporate the back into the upper days.

I am going for more of a complete- hit them all 3 times a week- workout due to time constraints most days.
I personally have never seen a 'butt machine'. Either a description or pictures of this contraption are in order.
Click to expand...


Ok, picture you on hands and knees in front of the smith machine and you take one leg back and push up the bar on the smith machine (with weight on it) and lower it and push it back up etc. It's very similar to that and you squeeze the glutes on the way up. (I have access to 2 gyms with my membership and one has this one and one has a similar one that you do the same thing on while the resistance sits in the crook of your bent knee)

As far as the gym experience, I normally spend 1.5-2 hours when I do cardio and weights. But I try to split it up and do cardio during the day and weights later in the evening. It actually sucks taking 2-3 showers per day, but I'm totally exhausted from both sets of exercises and normally can't do them all at once.
 
photocrazed said:
Ok, picture you on hands and knees in front of the smith machine and you take one leg back and push up the bar on the smith machine (with weight on it) and lower it and push it back up etc. It's very similar to that and you squeeze the glutes on the way up. (I have access to 2 gyms with my membership and one has this one and one has a similar one that you do the same thing on while the resistance sits in the crook of your bent knee)

As far as the gym experience, I normally spend 1.5-2 hours when I do cardio and weights. But I try to split it up and do cardio during the day and weights later in the evening. It actually sucks taking 2-3 showers per day, but I'm totally exhausted from both sets of exercises and normally can't do them all at once.
Click to expand...
I have seen these on commercials and the like.
My little podunk Illinois 'Y' is lucky to be as well equipped as it is- no butt machine :(.
I need to be in and out on 1.5 tops and usually have no issue doing that. I am also trying to really dedicate 3 days a week to running. I am competing in a half marathon this summer and really do want to compete, not just finish.
 
Bigguy said:
I am competing in a half marathon this summer and really do want to compete, not just finish.
Click to expand...

Awesome!! I'm still training for 5K but I can't wait to move beyond that to a 10K and then potentially 1/2 Marathon.

When is your run scheduled for?
 
photocrazed said:
Awesome!! I'm still training for 5K but I can't wait to move beyond that to a 10K and then potentially 1/2 Marathon.

When is your run scheduled for?
Click to expand...

September 15th.
I have never run anything in my life but essentially ran a 10K yesterday in an hour. Mind you that was on the treadmill which is so much easier than the road but it was still 6.2 miles in a bit under and hour.


Stick with it! I have found nothing I do right now is as rewarding as running.
 
I have a friend who ran a Marathon about a month ago and finished it up in about 4 hours 20 minutes or so. I don't know how long he's been running though.

I'm sure with all the running you are doing, you'll do great!
 
I wanted to do the marathon in chicago but everything I read told me to train for a year. The race is in October '08. In October '07 I was smoking 2 packs a day and eating large amounts of processed crap- hardly marathin training.
Decided to run the full in '09.
 
You must log in or register to reply here.
Back
Top