My workout plan and after a yr and a half sticking wit it...

Ask or answer questions, discuss and express your views

Moderators: Ironman, Jungledoc, parth, stuward

frankie123
Novice
Novice
Posts: 66
Joined: Tue Mar 03, 2009 9:40 pm

My workout plan and after a yr and a half sticking wit it...

Post by frankie123 » Wed Feb 24, 2010 9:07 pm

Here's my workout plan that i use everyday (2 day split) n this I do an 18 minute interval training to warm up before going to the weight room on the elyptical.. after the 3 min warm up i do 30 sec 10/10 of i can possibly do on the ellyptical and then 1 min 3/10 of what i can do n this counts as 1 rep n i do 10 reps

n here is what i do after the warm up:

-Day 1-

Main(a)
Dumb Bell Bicep Curl / Barbell/Dumbbell preacher curl 12 reps/3 sets
Dips/Benchdips 12 reps/3 sets
Lat pull down 12 reps/3 sets
Bench Press 6 reps/6 sets

Alternate(b)
Concentrated Curl 12 reps/3 sets
Pull Down 12 reps/3 sets
Seated Row 12 reps/3 sets
Vertical chest press 12 reps/3 sets

*Vertical Twisted Knee Raise on both main and alternate 30 reps/3 sets

-Day 2-

Main(a)
Oblique Side Raises 20 reps/3 sets
Sled Hack Squat 12 reps/3 sets

Alternate(b)
Leg Curl 12 reps/3 sets
Leg Extension 12 reps/3 sets
Calf Raises 12 reps/3 sets

or

Decline Leg press 12 reps/3 sets

*Twisted crunches on both main and alternate 60 reps/3 sets

*If want a quick result, total reps at the end of the exercise should remain the same but higher intensity on each set with less reps (see bench press on Main(a) as an example).

Main(a) Alternate(b) Main(a)
Day 1&2 Day 3&4 Day 5&6 → back to Main (a)

this is the plan im doing right now but i'm sure result will reveal quicker than a yr and a half since i kept on modifying it (especiall the vkr/vertical knee raise and the bench press i just started for 3-6 months...)

n heres the result:

Image


xshawnxearthx
Member
Member
Posts: 738
Joined: Sun Apr 12, 2009 1:42 pm

Post by xshawnxearthx » Wed Feb 24, 2010 11:19 pm

no one can judge without a before picture, but i'll tell you what everyone else is going to say.

1.) start dead lifting
2.) back squats>hack squats
3.) chest/back before bi's/tri's

User avatar
Ironman
Site Admin
Site Admin
Posts: 3992
Joined: Tue Jun 06, 2006 11:40 am

Post by Ironman » Thu Feb 25, 2010 6:41 am

Always do weights first.

User avatar
Jungledoc
moderator
moderator
Posts: 7578
Joined: Thu Feb 07, 2008 7:11 am
Location: Kudjip, Papua New Guinea

Post by Jungledoc » Thu Feb 25, 2010 7:11 am

I don't understand your workout very well. I do see what seems to be a relative emphasis on isolation lifts, and fewer compound lifts.

Curling before bench? That tells you a lot.

Yeah, you need to deadlift. Everyone needs to deadlift. My frail elderly aunt should be deadlifting, and I don't know why she isn't. Just lazy, I guess.

So--

Do more compound lifts
Don't do so many isolation lifts
Deadlift
Do compound lifts before isolation lifts
Do big muscles before small ones
Do resistance work before cardio work
Simplify your workout

hoosegow
Veteren Member
Veteren Member
Posts: 2004
Joined: Wed Dec 28, 2005 6:40 am
Location: Texas

Post by hoosegow » Thu Feb 25, 2010 7:44 am

I'm going to come off sounding like an ass here, but frankie, you are just skinny. Read what Doc wrote. Try something like this

Main (a)
Bench
Some sort of row
Deadlift
Some sort ab/oblique work
Curlz if you must
cardio

Main (b)
Squat
Some sort of ham work
Military press
Pull ups - as many sets as it takes you to get in aroun 25 reps
Calf work if you must
cardio


Han
Junior Member
Junior Member
Posts: 252
Joined: Thu Sep 25, 2008 10:14 am
Location: Brisbane, Australia

Post by Han » Thu Feb 25, 2010 5:24 pm

Hmmm, Frankie is bigger than I am.

I am currently squatting 1.6 x bw for 3x5 and deadlifting 1.95 x bw for 1x5.

Is this weird? Or should I just eat more?

frogbyte
Advanced Member
Advanced Member
Posts: 1455
Joined: Sun Jun 24, 2007 3:46 pm

Post by frogbyte » Thu Feb 25, 2010 5:46 pm

Hmm when I google that workout I get http://www.belairplayground.com/outdoor-fitness.html

KPj
Deific Wizard of Sagacity
Deific Wizard of Sagacity
Posts: 3482
Joined: Thu Mar 02, 2006 5:49 am

Post by KPj » Fri Feb 26, 2010 5:56 am

Han wrote:Hmmm, Frankie is bigger than I am.

I am currently squatting 1.6 x bw for 3x5 and deadlifting 1.95 x bw for 1x5.

Is this weird? Or should I just eat more?
How long have you been training and, have you got bigger at all? For example if you're the same size as Frankie but you were 30lbs lighter 6 months ago then you're probably doing ok.

What I see is, first comes the increase in strength, THEN the increase in size.

If you've been doing it a while and not getting much bigger then, yes, eat more. Also, check you're over all volume (well, total reps) - you want a decent amount of volume if you're going for size. A good rule of thumb that most seem to agree with is 4-6 exercise with a total of ~25 reps per exercise (3 x 8, 5 x 5, etc). This can really chop and change from exercise to exercise but it's a common variable you'll see in a lot of 'hypertrophy' focused routines.

KPj

frankie123
Novice
Novice
Posts: 66
Joined: Tue Mar 03, 2009 9:40 pm

Post by frankie123 » Fri Feb 26, 2010 9:29 am

thanks for the reply guys... so i shud do cardio after lifting huh? but thing that u guys r misunderstanding is im not trying to get big at all lol... im just trying to get as fit as i can (or sexy if u must)

User avatar
stuward
moderator
moderator
Posts: 6650
Joined: Sat Mar 10, 2007 5:44 pm
Location: Halifax, NS

Post by stuward » Fri Feb 26, 2010 10:25 am

frankie123 wrote:thanks for the reply guys... so i shud do cardio after lifting huh? but thing that u guys r misunderstanding is im not trying to get big at all lol... im just trying to get as fit as i can (or sexy if u must)
The advice given is valid regardless of your training goals. Go back and read JungleDoc's post.

User avatar
Proper Knob
Senior Member
Senior Member
Posts: 1676
Joined: Sun Aug 31, 2008 4:46 am
Location: Manchester, UK

Post by Proper Knob » Fri Feb 26, 2010 5:30 pm

If you're asking us if we think you look 'sexy', i think you may be at the wrong website. :wink:

User avatar
Jungledoc
moderator
moderator
Posts: 7578
Joined: Thu Feb 07, 2008 7:11 am
Location: Kudjip, Papua New Guinea

Post by Jungledoc » Fri Feb 26, 2010 6:18 pm

frankie123 wrote:thanks for the reply guys... so i shud do cardio after lifting huh? but thing that u guys r misunderstanding is im not trying to get big at all lol... im just trying to get as fit as i can (or sexy if u must)
The trouble is, "fit" is a non-specific term. What does "fit" mean to you? Fit for what?

To a cat burglar who needs to squeeze through small openings it means something far different than it does for a longshoreman who needs to handle large heavy objects for many hours at a time, and still enjoy life while not at work. "Fit" is different for a soccer player than it is for sumo wrestler.

You seem to equate "fit" with "sexy". Well, what's considered sexy veries from culture to culture, and very much from person to person. I think most of my female acquaintances would prefer a bit more muscle bulk on a man.

Just sayin' that if you want more specific advice, you need to be more specific about what your goals really are. Say, for instance, a particular weight? Or a particular body-fat percentage? A particular upper-arm circumference? Strength--measured by a particular weight-goal for a particular lift? The more specific you can be, the more specific the advice will be. For general purposes, I stick by what I said earlier.

User avatar
ApolytonGP
Advanced Member
Advanced Member
Posts: 1122
Joined: Tue Nov 17, 2009 1:44 am

Post by ApolytonGP » Fri Feb 26, 2010 11:28 pm

I think the guy looks good. Good bf%. Some muscle. Kind of a boxer's build. Sure more muscle is usually better. But he looks fine. make a statue out of him and the greeks would be happy. Of course, he would be the youth...not the raging Olympian discus thrower...

Nevage
Member
Member
Posts: 613
Joined: Thu May 07, 2009 4:31 pm

Post by Nevage » Sat Feb 27, 2010 11:25 pm

I looked like that when I was 14 and started my life of lifting (7 years ago), makes me realise how much weight I've actually put on since then,... scary!

To me, looking sexy at your age would be to put a good stone on (14 lbs), but its up to you, I'll only be happy when my muscles are ripping shirts while I'm as ripped as an endurance athlete!

Mini mahouse
Novice
Novice
Posts: 57
Joined: Tue Jan 26, 2010 5:05 pm

Post by Mini mahouse » Sun Feb 28, 2010 9:11 am

Skinny isnt sexy. You just look silly with low bf + no muscles.
Low bf + big muscles = yes yes yes.
I would bulk if I were you.
And like every1 else have said , do more compound lifts and do them first IMO. Bench press , deadlift and squat .


Post Reply