rob_69er

Been trainin for about 4 months now. I will post my routine so some one can help me out. i'm finding it really hard to do the last reps of the last sets. any help ?

Monday

Reps/Weight

Upright Row	12/5, 12/15, 10/15, 8/15
Push Ups, Feet on Floor	12, 12, 12
Close Grip Benchpress	12/10, 12/20, 10/25, 8/25
Pec Dec	12/5, 12/15, 10/15, 8/15
Triceps Extension, Standing, Push Down	12/5, 12/15, 10/15, 8/15
Chest Press Machine	12/25, 12/55, 10/55, 8/55

Wednesday

Reps/Weight

Shrugs, Barbell	12/15, 12/30, 10/30, 8/35
Pull-Up	12, 12, 10, 8
Standing Cable Curl	12/5, 12/15, 10/15, 8/20
Barbell Deadlifts	12/15, 12/30, 10/30, 8/35
Lat Pulldown, Wide Grip	12/20, 12/35, 10/40, 8/40

Thursday

Standing Calf Raise, Barbell
Sit-Up	12, 12/5, 10/7, 8/7
Abdominal Leg Raise	12, 10, 8
Leg Extension	12/10, 12/20, 10/25, 8/25
Squat, Barbell	12/15, 12/35, 10/35, 8/35
Upright Row	12/5, 12/15, 10/15, 8/20

The 1st set will be my warm up set. its about %50 of my main lift.
every week my weight will go up by 1 - 5 Kg for each exesice
E.g Lets take " Lat Pulldown" this is how my weights go up for each exesice

Week 1 .
Lat Pulldown 12/20, 12/45, 10/45, 8/45

Week 2
Lat Pulldown 12/20, 12/45, 10/45, 8/47

Week 3
Lat Pulldown 12/20, 12/45, 10/47, 8/47

Week 4
Lat Pulldown 12/20, 12/47, 10/47, 8/47

Week 5
Lat Pulldown 12/20, 12/47, 10/47, 8/50

:-) no idea if i'm just a total newbie or this is a good idea lol:-) any help / comments welcome :-) many thanks rob :-)

shorty

Whats your goal mate... strength???

you look like your doing too much imo... try a 5x5 routine if you want to improve strength!

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TH&S

Big compounds come first mate. Too many exercises IMHO... I'd change it to be...

Monday
Bench (Flat BB or Incline DB) + 1 Set of DB Flies to Finish IF needed
Dips
Close Grip Incline Bench
Skull Crushers

Wednesday
Deadlifts
Chins/Pullups
Shrugs
Rear Delt Flies
BB Curls

Thursday
Squats
Stiff Leg Deadlifts
Calf Raises
Abdominal Leg Raise - If this is the one where you hang on the chin bar and raise your legs I'm impressed you've added it.

Try the above on a 5x5 and see how you get on.

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D: 220 | B: 140 | S: 210

rob_69er

Took your advise. Is this what you meant ???
Please correct me if i'm wrong.


Monday
Flat Press, Barbell 5, 5, 5, 5, 5
Flat Dumbbell Fly 5
Close Grip Benchpress 5, 5, 5, 5, 5
Dips, Behind Back, Bench 5, 5, 5, 5, 5


Wednesday
Standing Barbell Curl 5, 5, 5, 5, 5
Barbell Deadlifts 5, 5, 5, 5, 5
Rear-Lat Raise, Dumbbell 5, 5, 5, 5,5
Shrugs, Barbell 5, 5, 5, 5, 5


Thursday
Leg Raises, Hanging 5, 5, 5, 5, 5
Standing Calf Raise, Barbell 5, 5, 5, 5, 5
Barbell Deadlift, Straight Leg 5, 5, 5, 5, 5
Squat, Barbell 5, 5, 5, 5, 5



If this is right how do i go about adding more weight

Take "Squat, Barbell" do i
Squat, Barbell 5/40, 5/40, 5/40, 5/40, 5/40

next week

Squat, Barbell 5/40, 5/40, 5/40, 5/40, 5/42

or do i

Squat, Barbell 5/42, 5/42, 5/42, 5/42, 5/42

TH&S

Yes, but do them in the order I said, not the order you just changed them to

And you up the weight as you can basically. About 5kgs per week some weeks, 2kgs per week other weeks - all dependent on your strength.

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D: 220 | B: 140 | S: 210

Lux

TH&S gave you some really good advice there mate. Just a few things i would change tho.

On monday

Bench press 5x5

Slightly wider than shoulder grip military press 5x5

Dips 5x5

On wednesday

Drop the shrugs and rear delt work for now.

Everything else looks sweet.

Thats just my 2p mate. Not bashing TH&S's routine, just offering my opinion

TH&S

Reg reps Lux... Just kidding

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D: 220 | B: 140 | S: 210

Lux

Whoops messed up what i thought on wednesdays workout

Deadlift 5x5

Bent over rows 5x5

Palms facing pullups 5x5

TH&S

Post up the full routine with your changes?

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D: 220 | B: 140 | S: 210

Lux

Monday

Bench press 5x5
Slightly wider than shoulder width grip military press 5x5
Dips 5x5

Wednesday

Deadlifts 5x5
Bent over rows 5x5
Palms facing pullups 5x5

Friday

Squats 5x5
SLDL 5x5
Calf raise 3x12

Pretty much the same as you really buddy

As soon as i increase on my 2 day full body, this is my next step before i hit some volume training

TH&S

^^^ Ahhh I forgot shoulders.

Well spotted Lux - thats a good routine. You could even do some 8x3 volume on that bad boy!

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D: 220 | B: 140 | S: 210

Lux

I got to be real careful with lower reps mate. I work doing house removals and watching out for overtraining is a very fine line. I think even 5x5 might be treading on dangerous ground. The volume i intend on doing is the classic vince gironda 8x8 with a little OSC twist

One of the best methods for busting plateaus in my training is doing high or low volume for a decent period of time, then switching to the opposite:lift:

rob_69er

Thanks for all your 'helps' :-)
Just wondering about warm up sets? will one of the 5 sets be a warm up set?

Lux

I'd just d 1 or 2 light warm up sets to get the blood flowing and warm up the muscles. If you do the traditional 5x5 method you choose a weigh and do it for all 5 sets.

1st set of smooth 5 reps

2nd set, smooth but harder 5 reps

3rd set, push a good 5 reps with perfect form still

4th set, possibly get 4 or 3 reps always best form possible

5th set, no lower than struggle to get 3 reps

Once you can get 5 reps on all sets increase the weight and reset the process.
Just before you are ready to increase the weight you will find that sets 1-3 are fairly easy going and almost like a warmup in itself. Rest 90 secs to 2 mins between each set, see what works for you buddy

Lux

Im really not with it today :crazy:

Stick with that routine except to switch mondays workout to wednesday and wednesdays workout to monday.

So its Pull/Push/Legs.

The reason for this is you will be doing regular deadlift and Sldl too close to each other on the routine i set out for you mate. This would pretty much lead to you overtraining. So like i say, same routine but switch mondays and wednesdays workouts around

Not sure if you have got your diet sorted? Definately have a cheat meal on the weekend, not a cheat DAY, just a cheat meal on top of a normal days eating