fozyspilgrims

Wednesday Back and Bi's

Pull ups 3 x 5/7,6,5

Standing ez bar curl 3 x 10 30kg/30.5kg/33kg

Precher Curl 3 x 10 17.5kg/25.5kg/28kg

Lat pull downs 3 x 10 63kg

Seated cable row 3 x 10 49 kg

Plate shrugs 3 x 20 25kg

fozyspilgrims

Friday Shoulders and Legs

Seated overhead dumbbell press 3 x 10 15kg

Dumbbell front raise 3 x 10 12.5kg

Barbell upright row 27.5kg/30kg/35kg

Squat 3 x 10 40kg

Calf raise 3 x 10 20kg

fozyspilgrims

Tried legs for the first time on friday and can barely walk this weekend, i think that i need to warm up and stretch properly next time.

ParaManiac

Legs should have there own day,not thrown in at the end of a shoulder session.

Combine chest and shoulders instead.

__________________
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fozyspilgrims

Wednesday Back and Bi's

Pull ups 3 x 5/7,6,5

Standing ez bar curl 3 x 10 30kg/30.5kg/33kg

Precher Curl 3 x 10 17.5kg/25.5kg/28kg

Lat pull downs 3 x 10 63kg

Seated cable row 3 x 10 49 kg/56kg

Plate shrugs 3 x 20 25kg

fozyspilgrims

I have bought some 0.5kg wrist/ankle weights which i am now going to use for progressive poundages i will strap them to the bar and i am going to try and go up 1kg on all exercises every week. Bought them out of a pound shop as i am to tight to spend £18 on 0.5 kg plates. I just feel that 2.5kg increments can be quite alot on some of the smaller muscle groups and progress can sometimes stall.

fozyspilgrims

Monday Chest and Tri's

Bench Press 3 x 10 62.5kg/63.5kg

Incline Press 3 x 10 57.5kg

Machine Fly's 3 x 10 56kg/63kg

Lying tricep extension 15kg/16kg

Rope Pull downs 45kg

fozyspilgrims

I used my 0.5kg weights on bench press today thinking that i wouldn't notice much difference and would be able to creep up the weights. Bloody hell i noticed straight away just that extra 1kg on the bar makes alot of diffence when your at your maximum.

phys sam

HI there,

I'm 30 and started lifting weights in Oct last year (after brother in law told me I looked like I'd been on a pastry diet!). I've followed the same splits as you

started back/tri, chest/ bi, sboulders /legs (although legs from start)

now I'm on back/bi, chest/ tri and shoulders legs

Loads of people have told you to do legs and I'd agree (focus on them a lot). How can you bench more than you can squat??!!

I have trained in a different way than you w.r.t. reps. I do warm up set

10reps then 2, 2, 2, 2 untill I get to my target weight. I then aim 5-8 reps for 3 sets (normally 8, then 6, then 5). I also go down a weight to make sure I get in 5-8 if needed........I've found this has kept my max lifts going up regularly.

I also train with a mate (so always have a spotter) who's been training longer and is stronger (in most lifts - although I've opvertaken him on a few now)!

After reading on here I've based my program around compound movements, including some olympic lifts (which are my favourites)

So favourite exercises are Squat, Clean and press, deadlift and bench

I started with a 50kg bench, 50 kg deadlift and 60 kg squat.

I'm now squat 130kg (good ones) - 145kg not so good ones
Deadlift 90kg (no straps) and 135 straps (weak wrists - no jokes please)
Bench 85kg for 6-8 and 95 kg 1rm

So the best advice I got off here is big compound movements with spotters at lower reps for weight increases.

fozyspilgrims

Thanks for the input, i have only been training legs for a couple of weeks and i am wanting to take it steady and hopefully i will make some drastic improvements. You have made excellent improvements in strength, am i write in saying that you have been training the same amount of time as me? What body type are you? If i don't make some steady gains with my small weights (0.5kg) i am going to seriously start to look at changing my routine. At the moment a 85kg bench is pie in the sky.

phys sam

I posted some pics under new member (not sure how to put link on)?

Body type mesomorph

I've always been sporty, just let things slip a little!LOL

I started in Oct 2007 and have gone for it. I'm a bit obsessive like that. Last year it was golf and I was playing twice a week. I just hope this time I stick at the weights.

Also have competition from mate (who's lifted weights as rugby player in past and is/ was stronger). Plus have goal of needing decent body in Dec for Oz on the beach!

I've concentrated on lifting as heavy as possible (maintaining form, cause my mate tells me i'm cheating otherwise!!) for lower reps (5-8) to work on strength.

fozyspilgrims

Monday Chest and Tri's

Bench Press 3 x 10 63.5kg/65kg

Incline Press 3 x 10 57.5kg/58.5kg

Machine Fly's 3 x 10 63kg

Lying tricep extension 16kg

Rope Pull downs 45kg

fozyspilgrims

I went up a weight for the second week running on bench press but my reps dropped down to a 5,5,4. I am going to try and keep creeping up the weights.

robbiedont

Which did you do? 3x10 or 3x5?


*confused*

__________________

fozyspilgrims

Fair one copy and paste not at its best 3 x 5.