jsingh96 Journal

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jsingh96 Journal

Postby jsingh96 » Sat Aug 16, 2008 10:42 pm

i was looking for some advice on my program, havn't worked out since i had a motorcycle accident, so its been a month or two. my goal is gain strength/size. right now since i havn't worked out in a while i think i am only lifting about 135 for flat bench, 175 on squat, 205 on deadlift, eventually my goal is to double on my lifts.

here is my routine

Week 1 (4-8reps) (6-8 sets for each exercise)
Day 1 - Chest
- Flat Barbell
- Incline Barbell
- Flies dumbbell or machine

Day 2 – Back
- Deadlifts
- Machine rows
- T-bar rows

Day 3 – Shoulder
- Dumbell Presses
- Barbell Presses
- Raises

Day 4 – Legs
- Squats
- Leg Press
- Hamstring curls
- Calves

Day 5 – Triceps with Chest
- Skull crushers
- Dips
- Dumbell raise
- Close grip flat bench
- Flat or decline bench barbell

Day 6 – Biceps before Back
- Curly bar – close (4sets)
- Flat bar shoulder width (sets)
- Preacher Curls
- Hammer curls against a wall
- Pull ups

Week 2 (4-8 )

Day 1 – Chest (high sets) (4-8reps)
- Incline Dumbbell press
- Flat Bench Barbell
- Flies

Day 2 – Back
- Barbell rows
- Machine rows
- Lat pulldowns

Day 3 – Shoulders
- Same, switch it up

Day 4 – Legs
- Leg Extensions
- Squats
- Hack squat
- Hamstring curls
- Calves

Day 5 – Triceps before Chest
- Same routine
- Chest, close grip flat barbell
- Decline / Flat

Day 6 – Biceps before Back
- Same as week 1
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Re: My schedule - any advice?

Postby Canuck Singh » Sat Aug 16, 2008 11:59 pm

Welcome jsingh96 8-)

You will not be let down for coming on this site, check out my or some of the other members journals for more motivation.

Overall your goals are great, do you have any shorter term goals that may help motivate you to reach your long term goals? For example, Within 8-12 weeks, you may want to Bench 150, Squat 200, Deadlift 225 with good form. This is the ideal way to track results, especially over the longer term. For a better idea on goal setting and tracking check out my journal.

In regards to the routine I have posted my comments below. All in all, good stuff, but I have a few concerns such as weight training 6 days! Overtrain if you don't wanna gain.

i was looking for some advice on my program, havn't worked out since i had a motorcycle accident, so its been a month or two.
Ouch, do you have ongoing rehab? Injuries or concerns affecting you? Remember I am a physio.
my goal is gain strength/size.
Great goal, now lets make it happen
right now since i havn't worked out in a while i think i am only lifting about 135 for flat bench, 175 on squat, 205 on deadlift, eventually my goal is to double on my lifts. Awesome

Week 1 (4-8reps) (6-8 sets for each exercise) --> I am a bit concerned about 6-8 sets for each exercise, in reality if you train heavy for strength/size gains volume should be lower, if you want muscular endurance and lower intensity then by all means more sets is fine.
Day 1 - Chest
- Flat Barbell
- Incline Barbell
- Flies dumbbell or machine --> Consider really focussing in on this exercise, I like to finish my weight training sessions HEAVY, as neuromuscular memory may affect next weeks performance.

Day 2 – Back Great session here
- Deadlifts
- Machine rows
- T-bar rows

Day 3 – Shoulder
- Dumbell Presses
- Barbell Presses
- Raises Which raises exactly? DB, side, rear?

Day 4 – Legs
- Squats
- Leg Press
- Hamstring curls
- Calves

Day 5 – Triceps with Chest This is where things are a bit iffy, 6 days of training while focussing on chest on 2 of those days? I am not saying to drop chest, but would it be possible to combine some things and make it into 4 or 5 days, keeping in mind overall training volume? The human physiology dictates that the body grows outside of the gym, not when in it. If you can stimulate growth in less time then wouldn't you want to do that?
- Skull crushers
- Dips
- Dumbell raise
- Close grip flat bench
- Flat or decline bench barbell

Day 6 – Biceps before Back
- Curly bar – close (4sets)
- Flat bar shoulder width (sets)
- Preacher Curls
- Hammer curls against a wall
- Pull ups


Overall good exercise selection, probably a little high volume, and over the long term you will seriously set yourself up for overtraining, so what we need to do now is bring it down to 4 or 5 days. There is nothing wrong with training chest twice a week, but like powerlifting programs ME/DE (max effort/dynamic effort) i would go lighter weight on the second day, focussing on technique and speed of reps, or training lock outs or some other variable.

Tell me what you think! :D
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Re: My schedule - any advice?

Postby jsingh96 » Sun Aug 17, 2008 7:14 am

Short term goals would be great, and 8-12 weeks sounds like a good date to set a shortterm goal for.

Regarding my accident, it was mostly just skin damage, but not much. I was wearing a helmet (there is no helmet law for us where I live), so nothing major, but my neck has been strained since, but everyday it gets a little better.

For Strength/size gains I have heard that 4-5 sets are good right? But the idea about doing 6-8 was just a friends. Any ideas on what I should aim for? What is the best rep# and set# for major strength/size gains. Also, there is a difference between gaining size and strength correct? For now, I want to build a stronger body, but I am sure size will come slowly along. My main concern is strength. Right now I am at 160lbs with probably 14-18% body fat, at 5"11. So not in the best shape now, but when I was training my weight was the same at 160 but much lower body fat% and I was lifting a lot more, my squat was up to 225, and bench was around 155-60ish (for sets,not max)

Finishing strong on flies? I have a over obession with trying to even my chest out, I think its maybe fat or something else that is giving my lower chest a bit more size compared to anything else, so i always work ******* incline and flies. But this is a routine that I was going to try now, and its from a friend.

What are you thinking in terms of days. Like I said again, this is my friends program for gaining size/strength so therefore it has what he thinks is important, ie. chest. However, personally I want to focus on legs, cause I know I will grow even better if I really explode my legs.



Any ideas on how I can make a better, more of a powerlifter, but also still gain size, type routine? I like the idea of going lighter weight on the second day, focusing on technique, and other ideas. What do you think?

Right now:
- 5"11
- 20years old
- 160lb
- guessing 14-18% bf

I would love to be at 175ish in 8-12 weeks, with big gains like 160 bench, squat 225, and deadlift 245, what do you think?
I say that because it wasn't long ago I was doing deadlift 225, and squat 225. muscle memory will make it grow back quicker then someone who has never done that?
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Re: My schedule - any advice?

Postby jsingh96 » Sun Aug 17, 2008 8:17 am

also, don't have time to read the nutrition articles right now, will check them out soon, any quick tips on nutrition?
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Re: My schedule - any advice?

Postby Canuck Singh » Sun Aug 17, 2008 5:12 pm

Regarding my accident, it was mostly just skin damage, but not much. I was wearing a helmet (there is no helmet law for us where I live), so nothing major, but my neck has been strained since, but everyday it gets a little better.
Hmmm.. interesting
For Strength/size gains I have heard that 4-5 sets are good right?

Depends on the intensity/muscle group, but I was stating that 6-8 sets per exercise for a total of 40-50 sets per muscle group is extreme.
Any ideas on what I should aim for? What is the best rep# and set# for major strength/size gains
Stick to your plan, but shorten it into fewer days and aim for no more than 3 sets per exercise for now.
Also, there is a difference between gaining size and strength correct?

Not really, the research out on this is unequivocal at the moment, but strength (neuromuscular adaptation), is very closely linked to muscle gain (myofibre hypertrophy or hyperplasia).

Finishing strong on flies? I have a over obession with trying to even my chest out, I think its maybe fat or something else that is giving my lower chest a bit more size compared to anything else, so i always work ******* incline and flies. But this is a routine that I was going to try now, and its from a friend.
Hmm I doubt that you can magically lift the fat around certain bodies based on targetted lifting. The best way to get into shape is to hit body parts equally and lose fat generally.

What are you thinking in terms of days. Like I said again, this is my friends program for gaining size/strength so therefore it has what he thinks is important, ie. chest. However, personally I want to focus on legs, cause I know I will grow even better if I really explode my legs.
Get the programme down to 5 days, and just go easy on the volume per muscle group. Try keeping overall sets per muscle group ie. chest less than 12-15

Any ideas on how I can make a better, more of a powerlifter, but also still gain size, type routine? I like the idea of going lighter weight on the second day, focusing on technique, and other ideas. What do you think?
Powerlifting routines are different from body building, but it depends on your goal, if you want to build a bench, squat, deadlift then powerlifting is the way to go.

Right now:
- 5"11
- 20years old
- 160lb
- guessing 14-18% bf
Looks good but 175 in 8-12 weeks is not going to happen, maybe in 8-12 months if you train at a high level.

The gains in strength will come quick and fast as well, but be rest assured building muscle naturally takes a long time and it is consistent and persistent effort that pays off in the end.
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Re: My schedule - any advice?

Postby jsingh96 » Mon Aug 18, 2008 6:08 am

another friend said this program worked great for him, it was a 3x a week program, and would increase the weight each time


seated barbell press: 3 x 10
Bench : 3 x 12
Bent over rows : 2 x 10
Standing curls : 2 x 10
Squat : 1X 20 (this was the main thing - u set up a bar with a weight u can normally do only 10reps with, then do 20 reps taking 3 deep breaths between reps - it kills)
Pullovers :1 X 20
toe raises
cruches


what do you think?

orr

i was tihnknig a 4 day program, any help on how to organize it? with an emphasize being on legs?
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Re: My schedule - any advice?

Postby Canuck Singh » Mon Aug 18, 2008 7:51 pm

I prefer your program just reduced to 4 or 5 days, I don't really believe that second program is ideal for natural lifters.
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Re: My schedule - any advice?

Postby jsingh96 » Mon Aug 18, 2008 7:59 pm

should i just take out day 5 and 6 , and add biceps with back day, and triceps with chest day?
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Re: My schedule - any advice?

Postby Canuck Singh » Mon Aug 18, 2008 8:25 pm

jsingh96 wrote:should i just take out day 5 and 6 , and add biceps with back day, and triceps with chest day?


Yes, try that
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jsingh96 Journal

Postby jsingh96 » Thu Aug 21, 2008 10:55 pm

Alright ladies and gentlemen...this is my journal, mainly just posting for myself to keep a record.
Currently, I am 160 lbs (72.5kg), 5"11, and 20 years old. A reminder, all the weights here are in pounds not kg.

I started my new workout schedule two days ago, so this is what I did for the previous workouts:
Mind you this first week is a warm up, and I am going light compared to my usual.

Day 1 Chest
Bench Flat BB -> 95x8, 95x8, 115x6, 115x6
Bench Incline BB -> 95x8, 95x6, 95x6, 95x6
Flies Machine -> 80x8, 70x8, 70x8, 70x8

Day 2 Back
Deadlifts -> 135x8, 135x8, 185x6, 185x6, 185x4
Bentover Rows BB -> 65x10, 85x8, 85x6, 85x4, 65x8
Tbar Rows -> 75x8, 90x6, 75x8, 75x5

--------------------

day 1 felt amazing, first time in months doing chest with barbell, really felt it. day 2 was <peace>, as with all deadlift days, but went very easy. next day im going to really push it, and try to hit 205, which shouldn't be hard, i had a lot more power to push when i was doing 185.

its just a matter of keeping my diet up and proper. will post about my day 3 (which im going to do real soon) tonight or tomorrow.
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Re: jsingh96 Journal

Postby jsingh96 » Fri Aug 22, 2008 6:22 am

so todays shoulder day was sort of a bust, not really what i was hoping for, but it was the first day so it doesn't really matter that much, just want to get 'warmed up' in the first week.

Day 3 Shoulders and Triceps

Dumbbell Shoulder Press: 45x8, 45x8, 50x8, 50x6
Smith Machine Press (no free barbell): 25on each sidex8, 25x8, 25x5
Side Raises - 15x8, 15x6, 15x6

Dips: 8reps, 8,8
Close Grip Bench on Smith: 25oneachsidex8, 25x8, 25x8
Pulldowns, 37.5lbx8, x8, x8, x6

You'll notice that im really doing only 8 reps, and really im not pushing it 100% so i could maybe bust out another rep or two. But this is my first week back, so im doing things liter then usual, next week you'll see my rep range from 4-6ish.

My effort/energy today in the gym was not great considering I had to go later then usual, also cause I was at a different gym location where I wasn't use to different types of machine etc, for example this gym was so small they didnt have a thing to do shoulder press with barbell.

diet today has been real good though, so thats a plus. tomorrow is a big day, LEGS. so looking forward to that.
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Re: jsingh96 Journal

Postby Putt_Punjabi » Fri Aug 22, 2008 11:43 am

How you doin there bud?

1 thing - Dont use smith, use free weights.
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Re: jsingh96 Journal

Postby jsingh96 » Fri Aug 22, 2008 2:57 pm

ya im not a fan of smith machine, come to think about it i really only use it for closegrip bench, and for traps. i should start doing closegrip bench with freeweights tho.
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Re: jsingh96 Journal

Postby jsingh96 » Fri Aug 22, 2008 8:14 pm

Day 4: LEGS
5min Warm up Run
Squats: 135x8, 135x8, 155x8, 155x6
Leg Press: 180(2plates each side)x6, 180x4
Leg Extension: 130x6, 130x4
Strenching

Man this workout really died out after squats. Squats took so much energy out of me it was insane, I could not do anything after. I think it might have been a diet problem and I did not eat properly and once all my energy went into squats I had nothing left in the tank. Or maybe it was my first day doing legs in a month and a half so it wasn't use to it. Either way next time will defiently be better, but I couldn't even walk properly after this workout, for such little done it was preety intense. Nice time I will try 185 and see how many reps I hit. When I stopped doing squats a month ago I was up to 205, so todays work out should hvae been easy, but I guess i just need a week or two to get back into it.
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Re: jsingh96 Journal

Postby jsingh96 » Tue Aug 26, 2008 4:14 am

Day 1: Chest

Flat Bench: 95x8 (warmup), 115x8, 135x6, 136x4, 115x6
Incline: 115x6, 115x3, 95x6
Crossovers: 17.5(each side)x8, 22.5x8, 22.5x5, 17.5x6
Pec Deck: 70x6, 70x4
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