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 Post subject: Routine
PostPosted: Fri Jun 12, 2009 12:25 pm 
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n00b
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Joined: Fri Jun 12, 2009 12:24 pm
Posts: 3
Hey all ive been lifting weights for 5 weeks now, and was wondering if anyone had some ideas on my schedule. I usually do 5 sets of 5 reps the first set being a light 50% 1RM warm up and i add until i get to my 5RM.

I'm focusing mainly on explosive power practicing acceleration on my reps.
I'm trying to build power and strength.I don't really care about doing body building atm, I'm more in it to get in better shape and get healthy. Any thoughts would be welcome =]

Monday:
Squats
Bench
Barbell Rows
inclined situps- 2 sets till fail
Pull Ups- 2 sets till fail

Wednesday:
Squats-Light to get me warmed up
Deadlifts
Military Press
Hyperextentions- 2 sets till fail

Friday(Heavy Day):
Squats-Do my 5x4 then on 5th set i go for a higher weight and try for 3 reps
Bench-Same style as squats
Rows-Same
Bicep Curls:5x5
SkullCrushers
Flys
Dips: 2 set till fail


im currently drinking a whey shake before and after i workout, the weight i used on friday i try for 5 times on monday.

I'm currently 5'7 and 245lbs and my PR are
Squat: 245x5
Bench:155x4
Press:115x2
Deadlift:235x4


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 Post subject:
PostPosted: Tue Jun 16, 2009 12:26 am 
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n00b
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Joined: Fri Jun 12, 2009 12:24 pm
Posts: 3
ive traded in bicep curls for chin ups, and stopped doing skullcrushers after dips and bench on friday. and finally broke threw my 2 week rut with 155 on the bench, and managed a 160x5


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 Post subject:
PostPosted: Tue Jun 16, 2009 12:42 am 
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moderator
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Joined: Thu Feb 07, 2008 7:11 am
Posts: 7489
Location: Kudjip, Papua New Guinea
I'd much rather see a person use chin-ups than biceps curls. Chins are a good, compound exercise, and represent one of the important movements. Curls isolate biceps, and actually work much less muscle mass.


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 Post subject:
PostPosted: Tue Jun 16, 2009 11:58 pm 
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n00b
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Joined: Fri Jun 12, 2009 12:24 pm
Posts: 3
Jungledoc wrote:
I'd much rather see a person use chin-ups than biceps curls. Chins are a good, compound exercise, and represent one of the important movements. Curls isolate biceps, and actually work much less muscle mass.


ya id have to agree, im putting them in on monday and friday, and dropping the curls :grin:.


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