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Started By
Message
Rate My Workout
Posted on 6/3/20 at 10:44 pm
Posted on 6/3/20 at 10:44 pm
Hopefully this is allowed here. Just wanted to post my workout regimen to see where I can improve things. Keep in mind that I haven't done solid strength training for an extended period of time in several years. I mostly had two months out of the year where I got after it and then lost the drive. I just want to have a consistent workout. No real free weights so that's why you'll see lots of smith or machines for most.
Stats:
6'0 - 209
Diet:
-Protein Shake (Whey, a banana, blueberries, fiber). Will sometimes replace lunch but normally have after a workout
-Scoop of NO-Xplode before lifting
-Try to have a decent lunch and clean dinner. Weekends are a bust if I want to cook something
-Mostly beer on the weekends but try to keep it to a minimum. Will drink whiskey with water (or sprite) occasionally
Workout:
#1
Bench Press (Smith) - 4x10
Incline Dumbbell Bench Press - 4x10
Chest Press - 4x12
Bent Over Row Barbell(Smith) - 4x10
Seated Row (Cable) - 4x10
Hammer Curl - 5x12
Z Bar Curl - 5x12
Running or Bike to warm up and cool down. Normally around 2 miles total
#2
Back Extension - 4x12
Kettlebell Swings 4x12
Leg Press - 4x12
Leg Extension - 4x12
Seated Leg Curl - 4x10
Tricep Pushdown (Cable) - 4x12
Calf Raise (Smith) 2x20
Running or Bike to warm up and cool down. Normally around 2 miles total
#3
Push Ups - 4x12
Chest Fly - 4x12
Close Grip Incline Bench (Smith) - 3x12
Lat Pulldown - 4x12
Seated Row (Cable) - 4x12
Bent Over Row (Dumbbell) - 4x12
Running or Bike to warm up and cool down. Normally around 2 miles total
#4
Seated Leg Curl - 4x12
Leg Extension - 4x12
Deadlift (Smith) - 3x12
Squat (Smith) - 3x12
Front Barbell Raise - 4x12
Lateral Raise Dumbbell - 4x12
Tricep Pushdown - 3x20
Calf Raise - 2x20
Running or Bike to warm up and cool down. Normally around 2 miles total
#5 (Ab/Core Every Other Workout or 2-3 times a week)
Crunch - 5x20
Flat Leg Raise - 3x15
Russian Twist - 4x20
V Up - 2x20
Flutter Kick - 2x 0:30
Plank - 2x 0:30
I like to think that this is a good starting point while I get my strength above an embarrassing level but I'm not real sure. I had several weeks of this before the gyms closed and felt great.
Stats:
6'0 - 209
Diet:
-Protein Shake (Whey, a banana, blueberries, fiber). Will sometimes replace lunch but normally have after a workout
-Scoop of NO-Xplode before lifting
-Try to have a decent lunch and clean dinner. Weekends are a bust if I want to cook something
-Mostly beer on the weekends but try to keep it to a minimum. Will drink whiskey with water (or sprite) occasionally
Workout:
#1
Bench Press (Smith) - 4x10
Incline Dumbbell Bench Press - 4x10
Chest Press - 4x12
Bent Over Row Barbell(Smith) - 4x10
Seated Row (Cable) - 4x10
Hammer Curl - 5x12
Z Bar Curl - 5x12
Running or Bike to warm up and cool down. Normally around 2 miles total
#2
Back Extension - 4x12
Kettlebell Swings 4x12
Leg Press - 4x12
Leg Extension - 4x12
Seated Leg Curl - 4x10
Tricep Pushdown (Cable) - 4x12
Calf Raise (Smith) 2x20
Running or Bike to warm up and cool down. Normally around 2 miles total
#3
Push Ups - 4x12
Chest Fly - 4x12
Close Grip Incline Bench (Smith) - 3x12
Lat Pulldown - 4x12
Seated Row (Cable) - 4x12
Bent Over Row (Dumbbell) - 4x12
Running or Bike to warm up and cool down. Normally around 2 miles total
#4
Seated Leg Curl - 4x12
Leg Extension - 4x12
Deadlift (Smith) - 3x12
Squat (Smith) - 3x12
Front Barbell Raise - 4x12
Lateral Raise Dumbbell - 4x12
Tricep Pushdown - 3x20
Calf Raise - 2x20
Running or Bike to warm up and cool down. Normally around 2 miles total
#5 (Ab/Core Every Other Workout or 2-3 times a week)
Crunch - 5x20
Flat Leg Raise - 3x15
Russian Twist - 4x20
V Up - 2x20
Flutter Kick - 2x 0:30
Plank - 2x 0:30
I like to think that this is a good starting point while I get my strength above an embarrassing level but I'm not real sure. I had several weeks of this before the gyms closed and felt great.
3
Posted on 6/4/20 at 6:12 am to Monday
Don’t take this the wrong way because any exercise is better than none, but that plan won’t take you too far. Start with either Greyskull Linear Progression, a 5/3/1 program, or starting strength.
1-1.2g of protein per pound of desired bodyweight and try to keep carbs below 100g to start and try to work your way to lowering that down. While not the best for you, you can have beer if it fits your macros.
1-1.2g of protein per pound of desired bodyweight and try to keep carbs below 100g to start and try to work your way to lowering that down. While not the best for you, you can have beer if it fits your macros.
Posted on 6/4/20 at 8:09 am to Monday
Right now you've got a laundry list of exercises, but you don't have a program per se - that is, you don't have any type of progression scheme, periodization, or deload protocol. Those things are important to make progress. If you want a consistent, plug and play workout, you could do a whole lot worse than Greyskull or 5/3/1. I'm partial to 5/3/1 because there's no guesswork with what you'll be doing and it's designed with longevity in mind (i.e. lifting as a lifelong thing, not doing it for a few years to get jacked), however the gains come slower because it uses as a "3 steps forward, 2 steps back" strategy for sustained progress.
I'm posting a pic of my virtual training library, lsu777 also has a great one but I know he got burned sharing some stuff...if you see anything you want, let me know and I may be able to get it to you. Although I definitely recommend supporting guys you really believe in and like by actually buying what they write. I've purchased a ton of programs just to support people, but some of this stuff is hard to come by or out of print entirely like that translated German Wermacht fitness manual.
You say "no real free weights" - does that mean you don't have access to them or you just don't use them? If it's the latter then that needs to change. If it's the former then you'll have to get more creative with your programming.
You don't state what your goals really are, but I assume like most dudes you want to look better and be stronger. Not sure what your body fat % is (please don't post pics bby) but 6'0, 209 lbs. could be looking great or like a real fat pile of shite. Your diet looks ok minus the drinking, just empty calories. You also don't really need the preworkout, so save your money unless you just really like the taste (that watermelon C4 from Walmart tastes awesome btw). I feel your pain on cooking, they say eating at home is healthier but my fat arse will always inevitably end up making some monster pasta dish or a huge pizza
I'm posting a pic of my virtual training library, lsu777 also has a great one but I know he got burned sharing some stuff...if you see anything you want, let me know and I may be able to get it to you. Although I definitely recommend supporting guys you really believe in and like by actually buying what they write. I've purchased a ton of programs just to support people, but some of this stuff is hard to come by or out of print entirely like that translated German Wermacht fitness manual.
You say "no real free weights" - does that mean you don't have access to them or you just don't use them? If it's the latter then that needs to change. If it's the former then you'll have to get more creative with your programming.
You don't state what your goals really are, but I assume like most dudes you want to look better and be stronger. Not sure what your body fat % is (please don't post pics bby) but 6'0, 209 lbs. could be looking great or like a real fat pile of shite. Your diet looks ok minus the drinking, just empty calories. You also don't really need the preworkout, so save your money unless you just really like the taste (that watermelon C4 from Walmart tastes awesome btw). I feel your pain on cooking, they say eating at home is healthier but my fat arse will always inevitably end up making some monster pasta dish or a huge pizza
Posted on 6/4/20 at 12:13 pm to Boring
quote:
does that mean you don't have access to them or you just don't use them?
I don't have access to them at the gym I'm at. The only free weights are the dumbbells and zbar and straight bar with set weights.
quote:
If you want a consistent, plug and play workout
This is what I'm after.
quote:
Greyskull or 5/3/1
I'm looking into these but I'm still learning and want to make a good choice because once I start I want to stick with it and not change programs for a while
quote:
you want to look better and be stronger.
Nailed it.
I'm not a fat piece of shite but my crude measurements give me a body fat percentage of around 22%. Almost all of that is chest and gut.
Can either of you give me some guidance on programs to look into? I wouldn't mind supporting someone but sometimes I get a little overwhelmed by the amount of information that is out there. It's like google searching symptoms when you're sick. I would like to keep the program as simple as possible for now so that I can keep good form while building strength. I normally just increase weight after I can do multiple sets with correct form and ease (if that makes sense).
I really want to put the effort in this because I love the way I feel when I'm working out and getting stronger.
Posted on 6/4/20 at 12:16 pm to Monday
5/3/1 is an intermediate to advanced routine. I wouldn't start with it.
There are other routines that will get you stronger in a shorter amount of time. Once you start to plateau then switch over to 5/3/1. 5/3/1 will keep you progressing as you start to hit your wall of strength.
There are other routines that will get you stronger in a shorter amount of time. Once you start to plateau then switch over to 5/3/1. 5/3/1 will keep you progressing as you start to hit your wall of strength.
This post was edited on 6/4/20 at 12:17 pm
Posted on 6/4/20 at 12:19 pm to GeorgeTheGreek
I'm starting to see that. It's intimidating to me because I haven't really set any maxes in probably 12 years.
Posted on 6/4/20 at 12:22 pm to Monday
Take it one day (or at least one month) at a time. The most important thing with any of these programs is consistency.
Every day you have a choice to get better or not.
Good luck man.
Every day you have a choice to get better or not.
Good luck man.Posted on 6/4/20 at 12:25 pm to GeorgeTheGreek
quote:
Take it one day (or at least one month) at a time. The most important thing with any of these programs is consistency.
This is true. I have the "Strong" app which helps me keep track of weights and the exercises and it helps me to plan.
Posted on 6/4/20 at 12:38 pm to Monday
quote:
Can either of you give me some guidance on programs to look into?
Greyskull if you wanna go fast, 5/3/1 if you wanna go long (people say it's for intermediate to advanced, but Wendler runs it with his high school football players and has beginner templates). I can hook you up with info on either from my training library but...not having free weights is gonna be a non-starter for any program though. Any chance you can switch gyms or get a barbell setup at home? I know everything is in flux with this corona nonsense.
There is a ton of conflicting information out there as far as diet and programming, but the common thread that makes someone successful with this shite is consistency as George said, that should be present no matter what program you run.
Editing to add this: LINK Fitness Reality rack + bench I got on Amazon. It's cheap and pretty nice for what you pay. I know racks/benches are hard to come by right now but that's a quick and cheap option if you really want to go the home gym route. Trying to hook everyone up where I can because of the shortage.
This post was edited on 6/4/20 at 12:43 pm
Posted on 6/4/20 at 12:48 pm to Monday
If you shoot me a throwaway email I will send you the Greyskull book
Posted on 6/4/20 at 12:57 pm to Dixie Normus
Could you send it to me please?
TDGings5@gmail.com
TDGings5@gmail.com
Posted on 6/4/20 at 12:59 pm to Boring
I'll have the home gym route in a couple months.
I think I'm going to adjust my reps and add some weight for now. I'm also going to change the dumbbell work up a little and try to streamline the workout itself. I may end up having three bigger workouts instead of 4-5 days a week until I can get access to start a better program
I think I'm going to adjust my reps and add some weight for now. I'm also going to change the dumbbell work up a little and try to streamline the workout itself. I may end up having three bigger workouts instead of 4-5 days a week until I can get access to start a better program
Posted on 6/4/20 at 12:59 pm to Dixie Normus
1monday2013@gmail.com
Posted on 6/4/20 at 1:26 pm to Dixie Normus
abepeaky@gmail.com please!
Posted on 6/4/20 at 1:33 pm to pwejr88
Sent to all three of you. It’s always good to give back if you do use the program and see results, so I’d encourage y’all to buy it if you get some real value out of it.
Also, don’t worry 777’s. I have my own copy of greyskull independent of the drive so your stuff remains secure
Also, don’t worry 777’s. I have my own copy of greyskull independent of the drive so your stuff remains secure
Posted on 6/4/20 at 1:37 pm to Dixie Normus
quote:
It’s always good to give back if you do use the program and see results, so I’d encourage y’all to buy it if you get some real value out of it.
I'll definitely do this
Posted on 6/4/20 at 2:17 pm to Monday
quote:
I'm looking into these but I'm still learning and want to make a good choice because once I start I want to stick with it and not change programs for a while
I'd recommend hopping on Greyskull.
It will address my two biggest critiques of your program. First is it does not appear you have a set plan for progressive overload. Greyskull will give you that, and that's crucial for a newer lifter.
Second, you have a lot of exercise variation that is (IMO) unnecessary. It's better to build technical skill with a smaller # of movements than use 4-5 movements per muscle group.
Posted on 6/4/20 at 2:31 pm to Dixie Normus
quote:
Also, don’t worry 777’s. I have my own copy of greyskull independent of the drive so your stuff remains secure
Here is my write up on greyskull
LINK
My advice, keep it simple, stick with the basic templates, prolly the linebacker template, and get really good at pushups and chinups and progress as laid out.
Reset as laid out in the book and how I lay it out on the thread.
Posted on 6/4/20 at 2:55 pm to lsu777
quote:
my write up on greyskull
Thanks for this! I started reading it but I'm not great at the terminology or processes so it's going to take some time for me to get through it and actually understand what to do.
Posted on 6/4/20 at 3:04 pm to Dixie Normus
Greyskull LCI....Your welcome
LSU777 has it as well as DL on script.com
LSU777 has it as well as DL on script.com
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