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The Pumping Iron Thread (pg. 20)
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| Silky Johnson |
| Hahaha, I actually thought that it's nothing one good day at the Zone wouldn't fix, lol. |
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| RapidFire |
Age: 18
Height: 5'8
Weight: 140
Body Fat: 10%
Goal: abs + bigger pecs
I started working out seriously and on a routine schedule since September .
Routine:
I work out at least 3-4 times a week ranging from 50 mintues to an hour. The exercises vary depending on wether im at home or have weight training at school. I have about 2-3 days of weight training at school throughout the week and 1 or 2 days at home so i break it down into 2 different exercise routines. With both routines I work out the arms and then I move onto the abdominal muscles and then repeat the same arm exercises for the finish.
School:
(The exercises in which I use two dumbells together I combined the weight of both since I'm lifting that much at once..)
Dumbbell Benchpress: Two sets of 10/15 reps - 70 pounds
Dumbbell Curls: Two sets of 15 reps for each hand - 40 pounds
Seated Dumbbell Shoulder Press: Two sets of 10-15 reps - 40 pounds
Seated Lateral Raise: Two sets of 8-10 reps - 30 pounds
Dumbbell Row: Two sets of 20/25 reps - 40 pounds
Wide Grip Lat Pulldown: One set of 20 reps - 40 pounds
Standard Lat Pulldown: One set of 20 reps - 25 pounds
Two sets of 30 Pushups
200 Situps
70-100 Bicycle Kicks
Home:
(At home all I have to work with is a pair of 20 pound dumbells but I try and use them as efficiently as possible. So all of the following exercises are 20 pounds or 40 if im using them together)
Singlehanded Dumbbell Benchpress: Two sets of 50 reps for each hand
Dumbbell Curls: Two sets of 15 reps for each hand
Seated Dumbbell Shoulder Press: Two sets of 8 reps
Singlehanded Dumbbell Row Variation (keeping arm straight while bending upwards towards shoulder): Two sets of 60 reps for each hand
Overhead Triceps Extension: Two sets of 25-30 reps
Single Dumbbell Squat (lifting the dumbell over my head on every rep): Two sets of 50 reps
Two sets of 30 Pushups
200 Situps
70-100 Bicycle Kicks |
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| _EuG_ |
| quote: | Originally posted by RapidFire
Age: 18
Height: 5'8
Weight: 140
Body Fat: 10%
Goal: abs + bigger pecs
I started working out seriously and on a routine schedule since September .
Routine:
I work out at least 3-4 times a week ranging from 50 mintues to an hour. The exercises vary depending on wether im at home or have weight training at school. I have about 2-3 days of weight training at school throughout the week and 1 or 2 days at home so i break it down into 2 different exercise routines. With both routines I work out the arms and then I move onto the abdominal muscles and then repeat the same arm exercises for the finish.
School:
(The exercises in which I use two dumbells together I combined the weight of both since I'm lifting that much at once..)
Dumbbell Benchpress: Two sets of 10/15 reps - 70 pounds
Dumbbell Curls: Two sets of 15 reps for each hand - 40 pounds
Seated Dumbbell Shoulder Press: Two sets of 10-15 reps - 40 pounds
Seated Lateral Raise: Two sets of 8-10 reps - 30 pounds
Dumbbell Row: Two sets of 20/25 reps - 40 pounds
Wide Grip Lat Pulldown: One set of 20 reps - 40 pounds
Standard Lat Pulldown: One set of 20 reps - 25 pounds
Two sets of 30 Pushups
200 Situps
70-100 Bicycle Kicks
Home:
(At home all I have to work with is a pair of 20 pound dumbells but I try and use them as efficiently as possible. So all of the following exercises are 20 pounds or 40 if im using them together)
Singlehanded Dumbbell Benchpress: Two sets of 50 reps for each hand
Dumbbell Curls: Two sets of 15 reps for each hand
Seated Dumbbell Shoulder Press: Two sets of 8 reps
Singlehanded Dumbbell Row Variation (keeping arm straight while bending upwards towards shoulder): Two sets of 60 reps for each hand
Overhead Triceps Extension: Two sets of 25-30 reps
Single Dumbbell Squat (lifting the dumbell over my head on every rep): Two sets of 50 reps
Two sets of 30 Pushups
200 Situps
70-100 Bicycle Kicks |
Dont neglect your legs. Its important to develope both upper and lower body, not just your "beach muscles". Working out your legs releases testastrone into your body which helps with your over all muscle gain.
Besides, who doesnt love a heavy squat workout ? ;) |
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| RapidFire |
| hehe i just dont have time for the legs when im at school because I wanna use the bigger weights that I dont have at home . I actually started off working out both but I singled out the arms because I do enough running while im there anyways. and i do the squats at home (albeit with a small weights) but thanks for the advice, I have another semester of weight training starting in Januray so I'll definetly start working out the legs as well. |
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| _EuG_ |
| quote: | Originally posted by RapidFire
hehe i just dont have time for the legs when im at school because I wanna use the bigger weights that I dont have at home . I actually started off working out both but I singled out the arms because I do enough running while im there anyways. and i do the squats at home (albeit with a small weights) but thanks for the advice, I have another semester of weight training starting in Januray so I'll definetly start working out the legs as well. |
Dont forget your Deadlifts!
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| RapidFire |
| :stongue: ill give it a shot |
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| Zentac_75 |
I started doing chinups and dips and crunches this monday.
We will see if I can maintain my discipline and what results by late fuebruary early march when I go to mehico. |
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| zokissima |
| Hey, do you guys have a good template for a beginner routine? I haven't done anything on a regular basis for some time now, and I'm itching to get back into it... |
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| Spin Laden |
I would go thru this whole thread, lots of stuff in here. I would focus on compound movements, work on your squat, deadlift, rows, bench, military shoulder press and keep your form very strict. Let go of your ego and do light weights, focusing on form, range of motion more than anything else. Let your muscles stretch and recover, listen to your body and gradually increase weight/reps.
Personally, I like compound movements because I don't like to spend more than 60-75 mins in the gym and I like to hit all my muscle groups for symmetry. You can work abs, calves and forearms more often once these muscles are in condition.. they recover quicker but are often neglected by many.
Diet is also important as well.. avoiding certain foods is as important as what you take in. Keep your indulgences to those dirty edm nights ;)
You can also do a search on the web or go to bodybuilding.com or Men's Fitness/Muscle and Fitness and find stuff there too. |
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| Spin Laden |
| bump. the other one is getting idiotic :rolleyes: :p |
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| bluE_Neon |
| quote: | Originally posted by Ravist
thanks for the advice, but i have one question. I talked to a personal trainer at my gym and he told me that if im doing back 1 day and chest the next day i should space those 2 out 3-4 days apart, did u ever hear of this? |
For a basic mass routine, yes. For supersets, trisets & dropsets, no. |
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| Sly_Guy |
since january, I've been a gym rat, seen very good results in that time as well.
height 6'4"
weight : started 180lbs, currently 210lbs
body fat%: no idea
goal : to be able to dunk from standing position under the rim.
Workouts:
My exercises change frequently to prevent my body from adapting to maximize my results. So for the most part [except for the more exciting exercises] I'll just list the groups I work
Mondays : General upper body strength, back, shoulder backs, delts, upper chest, mid chest lover chest, tri's and bi's.
Tuesdays : lower body weight train, 3-4 exercises for quads [including half ball balance squats to build stabilizer muscle], 1 for hamstrings, extra long session on calves.
Wednesdays : cardio. Usually the bike for an hour, followed by core strength of the lover back and abs.
Thursdays : my exciting day, plyometrics. For those who don't know, plyometrics are designed to build fast twitch muscle, for use in quick power bursts used for agility and leaping. Thing is, when you finish a plyometric session, your muscles don't feel tired, but for me, they get all twitchy till the next day. I've woken up many nights playing soccer in my sleep, but I have to say, they work very well. I own a pair of jump shoes, and do most of my exercises on these days with them. I usually do 4 sets of 8 of maximum height bunny jumps, 3 sets of one foot takeoff bunny jumps, 3 of side-side jumps, 3 of quick recovery jumps [leaping onto an elevated step, quickly off then a bunny hop at the end], and 3 more of where I've got one foot on an elevated box, jump up and over to the other side, switching feet as I go.
Although most people make fun of me for my jump shoes, one can't argue with the results, I've added about 8" to my vertical so far, making it 30" total. Maybe 2-3" more and I'm there!
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