4x10 Seated Rows
4x10/7 Lat Pull Downs
3x10 Bent over one arm rows w/ 3x(2x10) Side Bends (Bending side to side with a 45lb plate in one arm)
3x10 Reverse Fly

3x10 Alternating Dumb Bell Curls
3x7 Barbell Curls
3x10 Low weight Dumb Bell Curls

Abs

Good to get back in the gym

2/17/2009 6:29:14 PM

Lope, do the routines from teh book. Going the through the routines contained therein, you could easily plan a couple of years of training. As a beginner, you need to work on your overall strength. The routines are balanced and efficient, and you will see results (obviously not overnight). Please, do give it a go.

Bodypart splits aren't really optimal AT ALL for a begginer or intmediate lifter

2/17/2009 9:49:57 PM

Today,


Chain BB Pushups ( :spin, pullups ss w/ face pulls (I should switch up this excersize some), DB seated OH press, behind back bb shrugs (hack squated into position, as I'm not a pussy) ss w/ junior oly bar reverse grip curls (it was either this or cable curls (eww)).

[Edited on February 17, 2009 at 9:54 PM. Reason : cables were only other option due afterwork crowd nonsense]

2/17/2009 9:53:37 PM

Quote :

"powerlifters typically lift 1 day and rest the next. a constant on, off, on, off bodybuilders (who cycle steroids) often do not even have a set "day.""

carlface.


I've met plenty of bodybuilders who don't cycle steroids, yet I can count on one hand the number of powerlifters I've met that DON'T juice. what you stated was the biggest load of shit I think I've read in this thread to date.

Quote :

"so if i go DC...I'll shoot for 3 RP sets of 11-15 total reps shall I keep my 6 exercises for the 3 major groups and then combine my shoulders/arms for a day...giving me a 4 day split ex week: Sun-Legs 6 x 3 RP sets(2 quad, 2 ham, 1 calf, 1 glute) + No Cardio Mon-Rest + Cardio Tues-Chest 6 x 3 RP sets(2 upper, 2 mid, 2 lower) + Cardio Weds-Rest + Cardio Thurs-Back 6 x 3 RP sets(2 upper, 2 mid, 2 rhombus) + Cardio Fri-Minors(2 Shoulder, 2 Bis, 2 Tris) + Cardio Sat-Rest + Cardio "

that's not DC training. cut it back to one exercise per muscle group, and only do 1 rest-pause set per exercise. You might be able to get away with 2 sets for legs, but it's not necessary. one chest exercise, one back width exercise, one back thickness exercise. cut out your rest days and work out every muscle group twice a week. use compound exercises for rest-pause exercises and use isolation movements for stretching exercises. split your exercises up into two separate days (chest/back/shoulders and legs/arms works well), and perform each workout 3 times a week. you're shooting for reduced training volume with increased training frequency.

If you can't convince yourself to drastically reduce your training volume per workout, then don't even attempt DC training. you'll only end up drastically overtraining.

2/17/2009 10:59:46 PM

CrossFit Workout today


Fran
21-15-9 for time
95lb squat thrusters
pull-ups
Time: 5min 34 sec.

did some Single Leg Deadlifts after this...supposed to do front squats as well, by my legs were shot...oh well

2/17/2009 11:02:34 PM

i'd do strength work before a WOD

2/17/2009 11:06:31 PM

yeah I usually do, but for some reason I felt reversing it today which was clearly a bad idea (esp. since I've been doing pure strength lately and no conditioning/CrossFit for about 6 months)

2/17/2009 11:08:44 PM

2/17/2009 11:10:07 PM

I danced around to Hanson for a good while

2/17/2009 11:11:25 PM

Legs today....I might have done a little to much volume, ohh well

2/17/2009 11:45:39 PM

ok, so I'm going to take the day off day as I reconsider my DC training for full body rather than splits...haven't hit my majors since sunday so I should be ready for thursday...also have limited time today which is why I planned on doing legs since I don't do cardio on legs days. Anyways...

how would this look for a DC Legs/Arms day:

Rest 60 seconds between sets, 60 seconds between exercises

Legs:
Squats or Lunges: using +25% my sarcoplasmic hypertrophy weight(205->255) 2x15 RP sets
Leg Press or Lying Leg Curls w/ DB: 5x10 hypertrophy weight

Biceps:
Weighted Chin-Ups or Cheat Curls: +20% weight increase, 1x15 RP set
Preacher Curls or Hammer Curls: 5x10 hypertrophy weight

Triceps:
Decline Close Grip Bench or French Press: +20% weight increase, 1x15 RP set
Incline Skullcrushers or Overhead DB Press: 5x10 hypertrophy weight

Abs:
Mixed stuff I typically do unless you can recommend a challenging RP abs routine

Chest/Back/Shoulder Day:
Chest:
Bench Press(Switching between flat, incline, decline over the week): +20% weight increae, 1x15 RP set
Bar Dips: 5x10 Hypertrophy weight
Flies(Switching between flat, incline, decline over the week): 5x10 Hypertrophy weight

Back:
Weighted Pull-Ups or Lat Pull-downs: +20% weight increase, 1x15 RP set
Bent BB Row or Yates Row: 5x10 Hypertrophy weight

Shoulders:
Arnold Press or Military Press: +20% weight increase, 1x15 RP set
Front or Lateral Raises: 5x10 hypertrophy weight

Abs:
Mixed stuff I typically do unless you can recommend a challenging RP abs routine

I'll likely keep my mixed LISS/HIIT cardio for everyday I lift, possibly not on the legs day, we'll see how I feel. I'll probably limit the legs/arms to 2 days week and on the 3rd day that legs/arms was supposed to be I'll do a lower back/traps day since I've got some lower back issues and would like to continue and strengthen my quad multifidi...nothing too intense though

Lower Back/Traps DC day:
Traps:
Shrugs: +20% weight increase, 1x15 RP set
Haney Shrugs: 5x10 hypertrophy weight(swap the two shrugs next week)

Lower Back:
Dead Lifts or Rack Pulls: +20% weight increase, 1x15 RP set
SLDLs: 5x10 hypertrophy weight
Cable Abductors/Adductors/Extensions for the low back(physical therapist exercise): 3x10 per leg

Week would look as such:

Day 1 - Chest/Back/Shoulders
Day 2 - Legs/Arms
Day 3 - Chest/Back/Shoulders or Rest
Day 4 - Legs/Arms
Day 5 - Chest/Back/Shoulders
Day 6 - Lower Back/Traps
Day 7 - Rest

thanks everyone for your help as I'm still trying to figure this out....let me know if you prefer different/alternate exercises or recommend me some unique ones that should challenge me. I'm always open for criticism/judgement as I'm looking to become a personal trainer so I'd love to fill my exercise database with as many alternatives as possible to better fit clients/gyms.

2/18/2009 7:48:35 AM

Thanks guys, I'll follow the book.

One thing though. Like I said, I DEFINITELY feel it in my quads, and today they are super sore. It hurts to get up and go down stairs and whatnot. Now, with my ACL tear from the summer, I'm used to it being a little going downstairs and letting the dog out in the morning, etc. But man oh man.
Are there any really good warmups or even cooldowns I can do after workouts? I did some cardio to warmup, and stretched a little on the mat, but it obviously was not enough. Alywn suggests doing stretches that mimic your exercises for that day. So would that mean doing squats as a warmup when I have DB or BB squats? Any ideas?
Or maybe I could just do yoga before or after (although that's after a full day of classes too).

Hmph lol.
Next step----> grocery store to get food that follows their guidelines. It sucks cooking for one. But I'm thinking if I do it all on Sunday, and then freeze it it might work. But really that'll only be for dinners and some lunches.

2/18/2009 8:19:23 AM

Quote :

"did some cardio to warmup, and stretched a little on the mat, but it obviously was not enough."

Cardio to warmup??? :carlface:

I hope those aren't static stretches..........

Do dynamic stretching before, and some foam rolling if needed. Then move to light warmup reps. BW squats would be a perfect warmup for bb or db squats.


Do static stretching following.

[Edited on February 18, 2009 at 8:43 AM. Reason : Do yoga after, and definitley NOT before]

2/18/2009 8:42:42 AM

Just out of curiousity, why is it hard to cook for one? You're not cooking packaged stuff are you? You can cook a peice of meat and what ever veggies (fresh/frozen) at whatever portion size you need.

2/18/2009 8:44:53 AM

porcha, that routine looks a lot better. Hell, I might even try that myself with a few changes to the exercises. As you seem to have already noticed, you're going to need to up your cardio to account for the reduced energy expenditure in your workouts if you want to keep your cardio up. Besides, cardio has added health benefits that can't be mimicked by weight training alone.

2/18/2009 8:47:01 AM

increase my cardio? christ...it's boring enough doing 45min+ LISS and I dread the HIIT days....oh well...it's better than being fat

2/18/2009 8:50:36 AM

^ I say watch your cardio. . . its much, much harder to put on muscle than it is to take off fat.
Even when I am in final-stage contest prep, I do a maximum of 45 mins of cardio a day. I lost 36 pounds in 15 weeks this past fall doing 45min daily cardio (and dieting, of course).

2/18/2009 12:02:37 PM

Yeah, I'm new to how to workout properly in general. Right after I posted in here, I went Googling and found about dynamic and static.
What's foam rolling?

It's not HARD to cook for one, it does suck when there are however many ingredients for one entree or something. Just having to get all the parts are the beginning sucks I guess Portions isn't a problem (although I think doing it all at once and then fridge/freezer might make for some easy meals when I'm too tired to cook).

Thanks everyone

OH! Today in swim conditioning was my best day. We did pyramid intervals, with 20 sec rests in between each rep.
2x25 yds
2x50 yds
2x75 yds
2x100 yds
2x75 yds
2x50 yds
2x25 yds
It felt good, and I felt like I had a lot more energy. Yay! Granted I'm still at about 1min/lap. Improving slowly but still improving

2/18/2009 1:59:37 PM

I didn't get to curves in time to work out before they closed this after noon, I hope I can get off work with enough time to go tonight before they close.

2/18/2009 2:01:19 PM

5k on treadmill

2/18/2009 2:03:29 PM

lopezlisa

You are sore because you are new to weight training. No amount of stretching will stop soreness when you first get started... It will get better though. After a couple of weeks of regular training, you won't get nearly as sore.

2/18/2009 2:08:33 PM

what are you guys goals?

2/18/2009 2:10:42 PM

losing bf% while maintaining strength

currently 14.5% according to the jackson/pollock 3 site done at the gym...looking to hit sub 12 by summer

couldn't resist to try my new routine so I went ahead and went

Really built up a nice sweat, it was def more intense than I thought but I still felt underwhelmed by the end...should be more fun next time as I figure out what weights I really need to do to make the 1 RP set count for something

Legs/Arms:
1000M row warmup
10min dynamic stretching

2x15 RP Squats
5x10 Seated Leg Curls
1x15 RP CGBP
5x10 Incline Skullcrusher
1x15 RP Weighted Chin-Ups
5x10 Preacher Curls

5x20 Cable Crunches
5x20 Cable Oblique Crunches
5x20 Hanging Leg Raises
8x30sec Stomach Vacuums

50min mixed cardio

15min static stretching

2/18/2009 3:43:21 PM

My goals are to just build muscle/gain weight.

Quote :

"It's not HARD to cook for one, it does suck when there are however many ingredients for one entree or something. Just having to get all the parts are the beginning sucks I guess"

When you cook complex meals/entrees, of course it sucks. The easier thing to do is to cook the generic meals like meat, vegetable, carb that only require one step to do. Like, for a general chicken meal, I cut up and cook some chicken breast, put on some seasoning while its cooking, then start up some rice or noodles. When the chicken is done, I do a quick clean of the pan and put an inch or so of water in it, boil it, and steam some vegetables over it. Really easy to do and its a good meal.

Although, I've been finding that I don't quite make enough food in one meal so I'll eat more stuff

Quote :

"Bodypart splits aren't really optimal AT ALL for a begginer or intmediate lifter"

Like, doing Chest/Tri's one day and then Back/Bi's the next day? I've always read the best thing for a beginning lifter is to do full body lifts (squat, dead lifts) to get the body used to working together, and then to do the Push groups and Pull groups on their own days.

[Edited on February 18, 2009 at 3:52 PM. Reason : klj]

2/18/2009 3:50:12 PM

50 jumprope double-unders

7x1 reps squat cleans (start with bar on floor, squat as low as possible)

2/18/2009 6:41:48 PM

best thing for a beginner is not to scare them away by making them so sore the next day they want to die

thanks roommate! although I stuck with it....I'd start a beginner out with 3-5 exercises in a circuit training program to target the 3 major groups rather than a split

2/18/2009 6:41:50 PM

Holy Fucking Handjobs! All this talk about bodybuilding had me primed for a hypertrophy workout.

warm up: 10 mins on treadmil @ 4mph 5% incline

LATS
Bent Over B/B Rows: 4X10, 225, 315, 350, 365
Pull Ups (narrow reverse grip): 10x8x6x8x10
T Bar Rows: 4x12 w/ 5 wheels and a quarter
Standing Lat Pull Downs (no elbow bend): 4x20 @ 75

TRAPS
Shrugs: 4x5, 315, 405, 495, 585
Upright Rows (smith): 3x3x3x3x1x1: 135, 185, 205, 225, 275, 300


cool down: stretched and made fun of those weaker than me while being made fun of by those i am weaker than.

2/18/2009 6:47:44 PM

471 Calories burned in 30 mins....BAM!

2/18/2009 7:57:21 PM

^ I don't mean to upset you.. because I admire your enthusiasm and your excitement for your exercise program, but that's.... a lot of calories for such a short period of time. Are you wearing a heart rate monitor? In my experience, burning ~16 calories a minute as you are doing requires you to be literally hauling ass on either the elliptical or treadmill with your heart rate upwards of 180 BPM. And that's without breaking pace for 30 consecutive minutes... I'm not saying its impossible, because I know that it is. But, its just really, really high intensity. Depending on your goals, you might consider scaling it down a notch. For example: for weight (fat) loss, prolonged, lower intensity cardio is more productive. When I am cutting weight, I'll get on the recumbent bike or walk on the treadmill at an incline for 30-45mins at 120-130BPM heart rate. When you do super intensity cardio with such a rapid heart rate, you are forcing your body to utilize "quick" energy sources like your liver and muscle glycogen and your muscle tissue if need be. The last source of energy would be your fat stores in other words. So, high intensity cardio is good and fun and potentially beneficial if you are training for endurance, running etc... but isn't the best choice for fat loss and carries the risk of burning off your lean muscle tissue.

2/18/2009 8:11:59 PM

^^have a protein shake 1 hour BEFORE your cardio workout. you can do cardio as hard as you want.

granted, you WILL NOT see maximum gains if you are training hard with cardio, but, depending on your weight, you can burn a lot calories in a short amount of time.

more calories burned equals more afterburn effect equals you lose weight.

take the advice you receive on here at your own risk. let the buyer beware.

2/18/2009 8:43:59 PM

Whatever.

I'm a female. I can show before and after pics (136lbs 25% BF --> 104lbs 7% BF). I pulled off that weight loss in 15 weeks. I did cardio every day at 120-135 BPM heart rate for ~ 45 mins. I was extremely intense with my diet (I did NOT starve myself, I ate 5-6 times a day). I weight trained for an hour a day, intensely.

No need to beware of that advice, I have proof of it.

PS: And, I don't care if you are pumping in amino acids with an IV, you do cardio upwards of 180BPM long enough and you'll burn off lean muscle.

[Edited on February 18, 2009 at 9:06 PM. Reason : .]

2/18/2009 9:01:19 PM

My heart rate has been around 150 for the entire 30 mins. It's a combo of cardio and strength training. There is a lot of weight lost doing what I'm doing, my mom is a perfect example of it. I can't have her running around being skinny minny and me being lub dub.

2/18/2009 9:07:23 PM

^^ i'm sorry that you cannot work that hard without buring off lean muscle. it is a fact that gentics play a large part of weight training. can't teach that.

thank you ancestors.

[Edited on February 18, 2009 at 9:13 PM. Reason : .]

2/18/2009 9:08:25 PM

????

Lets see.... You're right. I can't train intensely at all. My genetics suck. And I'm a lost cause in the weight room. When you can step on stage and outplace me in a nationals show, I'll abandon all my techniques and follow your advice exclusively.

2/18/2009 9:16:24 PM

2/18/2009 9:19:23 PM

I don't think I could keep my heart rate at 180BPM for any period of time, regardless of what IVs I had in me. maybe a mixture of adrenaline and methamphetamine would make this feat possible.

2/18/2009 9:19:57 PM

I swear by the Cocaine and TicTacs diet.

2/18/2009 9:20:43 PM

um, i am not quite sure that i would want to step on that stage in front of all four people.

2/18/2009 9:26:32 PM

^ I'll take your insults seriously when you say them to my face. I'm out of this discussion now. I suggest you do the same... to make room for people with productive comments and suggestions.

2/18/2009 9:30:42 PM

Goodness thread, you got intense!

On an unrelated note,
ThePeter, yeah I'm cooking easier meals too (like tonight was thin top loin with some spices and wine, steamed broccoli, and whole wheat couscous) and that does help. I think it's just a lot of groceries at the start. But after Sam's Club today, I've got a ton of food, some great healthy snack options from that NROL4W to keep me eating about 4-6 meals a day, and I'm excited.

I'm beginning and the exercises for Stage 1 (lasts about 6 weeks) are squats, stepups, pushups, deadlifts, seated rows, lat pulldowns, lunges, db shoulder presses, and swiss-ball crunches. Starts off with 2x15, then after 2 days of that it's 2x12, 3x10, 3x8. 8 workout days for each, so 16 workout days. Then I get to move on to different ones in Stage 2.

aaprior, yeah I'm expecting the soreness I just wanted to numb it down a bit. It sucks But I'm looking forward to the day that things will get easier. As it is, I'm proud enough of myself for finally deciding to make the time for a routine. And I'm super excited about my workout tomorrow (it's different from the Tuesday one, like there's an A workout and then a B workout and you alternate).

lol cocaine and tictacs

2/18/2009 9:52:04 PM

LOPE, it sounds like you have a great mindset about this, and are primed for success.

Quote :

"what are you guys goals?"

1 strength
2 mass


Today

Warm up... Foam rollin' my posterior, OH Squats, dynamic stretchin'

Back Squats, RDL's, Barbell Lunges, Hanging Leg Raises

Static stretchin' following

2/18/2009 11:35:37 PM

I rolled.

(brazilian jiu jitsu)

2/19/2009 12:06:36 AM

chest/tri's tonight....had to leave early b/c my lower back was bein a nigger and would not cooperate

2/19/2009 12:12:21 AM

haha had tag team jiu jitsu game, where we had two per team and you can tag your teammate in or out if you gain dominance or if you are about to be tapped out

lol we did that for 45 mins straight, by the end of it we were freakin worn out so it became amazingly technical at the end

muh fuckin tag team Jiu jitsu

^^holy shit are you serious??? whened you start this??

cuz thats awesome, keep it up i hope you enjoy it...you rollin with dudes?? if you go to these jiu jitsu tournaments there are some BAD ASS female grapplers that do very well against the men

[Edited on February 19, 2009 at 12:27 AM. Reason : d]

2/19/2009 12:24:38 AM

I just started a few weeks ago. It's AMAZING. It's such a great workout and it helps me relieve some stress.

It's kind of informal, just some people from the gym I work at. And I'm the only girl - I always tell the guys not to go easy on me - and believe me, they don't. I almost had my arm broken today.

2/19/2009 12:35:18 AM

thats bad ass, good decision

i dont see how anyone can not enjoy it

2/19/2009 12:38:09 AM

yeah it's definitely something I can see myself getting into seriously

2/19/2009 12:40:52 AM

down about 22 lbs since Jan.

working out 7 days a week, cardio and lifting, and somewhat of a diet

2/19/2009 12:51:03 AM

set em up

2/19/2009 1:03:34 AM

74

2/19/2009 2:18:20 AM