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sinnerstefan

sinnerstefan

Banned
I have a bench for presses so I'll be fine. I have 4 10 kg plates, 2 8 kg plates, 4 5 kg plates, 2 4 kg plates, 6 2 kg plates, totaling up to exactly 100 kg. Also I have a small straight bar and an EZ bar.


Here's what my workout routine will look like :
It'll be only the basics

Reprange: 6-8

Day 1 : Back : Deadlifts
Biceps : Bicep curls

Day 2 : Chest : Benchpress
Triceps : Dips

Day 3 : Legs : Squats
Calves : Donkey calf raises (I'll have my roomies get on my back with weights)

The training split would look like this :

Monday : day 1

Tuesday: Cardio AM/PM <- depends on how I feel

Wednesday : day 2

Thursday : Rest

Friday : day 3

Saturday : cardio AM/PM <- see how I feel

Sunday : Rest.
____________________________

Repeat cycle.

I am thinking of alternating deadlifts with some bent-over barbell rows
Benchpressing, with alternation between flat bench one week and incline the other.
Also Dips with Close-Grip Benchpress.
Legs I don't really have what to alternate. I'll just pile on the weights according to how my form allows it.


So people. Hit me with your thoughts.
I need pros and cons ( as usual ).


Thanks.

Steph
 
Ok. It seems as though people these days don't have 2 cents :).

Here's what I did yesterday 31.03.2008

Flat Benchpress : 20 kg (44 lbs) - 10 reps
40 kg (88 lbs) - 8 reps
56 kg (123 lbs) - 8 reps
60 kg (132 lbs) - 6 reps

Close-grip Benchpress : 20 kg (44 lbs) - 8 reps
30 kg (66 lbs) - 8 reps
34 kg (74 lbs) - 8 reps
38 kg (83 lbs) - 8 reps


Weight 93 kg (205 lbs)


Steph
 
sinnerstefan said:
Ok. It seems as though people these days don't have 2 cents :).

Here's what I did yesterday 31.03.2008

Flat Benchpress : 20 kg (44 lbs) - 10 reps
40 kg (88 lbs) - 8 reps
56 kg (123 lbs) - 8 reps
60 kg (132 lbs) - 6 reps

Close-grip Benchpress : 20 kg (44 lbs) - 8 reps
30 kg (66 lbs) - 8 reps
34 kg (74 lbs) - 8 reps
38 kg (83 lbs) - 8 reps


Weight 93 kg (205 lbs)


Steph
Click to expand...
IMHO you will never get big lifting that kind of weight. i would advise u to get in a real gym
 
Hey.

Thanks for the money.

I have 100 kg of weights.
The fact is that I reached failure at rep 6 @ 132 lbs.

So...I am weak. Until I get to 200 lbs, I can train home and not embaras myself. :)


Steph
 
Anyway, I will try to lift heavier every workout. I am very positive that I will be able to do so in the weeks to come.


Steph
 
there is no replacement for going to the gym man. Who cares if you look scrawny compared to some of the guys at the gym. Everyone has to start somewhere.

As far as your workout goes, You're not lifting NEARLY enough weight or doing enough exercises per muscle group. If i were you I would read up.
 
ScMc said:
there is no replacement for going to the gym man. Who cares if you look scrawny compared to some of the guys at the gym. Everyone has to start somewhere.

As far as your workout goes, You're not lifting NEARLY enough weight or doing enough exercises per muscle group. If i were you I would read up.
Click to expand...

I read man, but I really want only to stick to basics.
 
sinnerstefan said:
Hey.

Thanks for the money.

I have 100 kg of weights.
The fact is that I reached failure at rep 6 @ 132 lbs.

So...I am weak. Until I get to 200 lbs, I can train home and not embaras myself. :)


Steph
Click to expand...

working out in the gym around other guys that lift more you will naturally be forced to lift more. When you get in the gym you will be around other guys .
pretty soon you will be chasing the weights and lifting more and more each week becuase you see people stronger and lifting more weights you will want to just keep up.
 
sinnerstefan said:
I read man, but I really want only to stick to basics.
Click to expand...

Stick to basics? 4 sets of 8 of flat bench is NOT enough for your chest workout. You're not going to see much of anything gain-wise from doing this.

For your chest you should be doing

1 or 2 warmup sets

4 sets of 6-8 reps each for flat and incline dumbbell bench. You should be using a weight where you fail around the last rep.

After that I would try some incline and flat barbell bench for a few sets each.

4 sets of weighted dips to close.
 
sinnerstefan said:
:rolleyes:
I mean his Training Philosophy.
Click to expand...

It worked great for him but, I bet the roids were responsible for most of it. I train at home but have everything anyone would need. For a beginner, you should join a gym as mentioned above. I would guess most of us learned the basics and built our base strength in the high school and college gym.

As far as a workout. I would start real basic:

Monday: Bench, Squat

Wednesday: Curls, Abs

Friday Deadlift, Dips

When you have finished the above for each day, I would add a few other lifts as time permits.
 
mentzer didn't even train that way from what i remember hearing... (S)HIT is something he came up with much later AFAIK.

join a gym but if you insist, then workout at home till you max on the amount of weight you use... try the 3x5 in the training vault sticky. it should be ideal for you. you can also slowly build up the amount of weight you have at home as you get stronger. if you ask me, having a power cage and enough weight at home beats a gym hands down.
 
sinnerstefan said:
I am thinking of alternating deadlifts with some bent-over barbell rows
Benchpressing, with alternation between flat bench one week and incline the other.
Also Dips with Close-Grip Benchpress.
Legs I don't really have what to alternate. I'll just pile on the weights according to how my form allows it.


So people. Hit me with your thoughts.
I need pros and cons ( as usual ).


Thanks.

Steph
Click to expand...

don't alternate it, do it all in the same workout
do deadlifts and rows
do benchpress, CG bench/incline bench, and dips
you need to do more than 2 exercises in your workouts
 
Ok people. You've convinced me.

Now I'll be your test subject and I'll do everything you tell me concerning training.

The pictures are on my equipment.

The facts :

1. I used to go to a gym.
2. I don't go to the gym due to financial problems.
3. I do not see the point of going to a gym if I can't handle the weight I have
YET.
4. Give a concise routine. Splits, sets, reps.

I'll keep you posted.


Thanks. :theshadow
 
1) routine: rippetoe 3x5 as already suggested.
2) please post those pics on some 3rd party site so us poor non-plats can have a look as well. :D
 
bump! rippetoe 3x5 FOR LIFE!
well until u really get stuck then u can go to the intermediate 5 x 5 .. :P
 
 
skullcrushin22 said:
Well if you bencing 132 you should be squatting and deadlifting over 200 which in turn your gonna run out of weight real soon.
Click to expand...
good point... try to pick up another 100lbs ASAP :)
 
But first...I'll need to max my lifts with the existing weights.

Deadlift already maxed via weight. I'll try to max out the reps too. ( 12 reps at most).


S
 
sinnerstefan said:
But first...I'll need to max my lifts with the existing weights.

Deadlift already maxed via weight. I'll try to max out the reps too. ( 12 reps at most).


S
Click to expand...
you aren't going to get much out of 12 rep deads.... probably a bad back....
 
djeclipse said:
lol
Click to expand...


What about warming up ?

For example if I have to do 1x5 on deadlift and my max 3 5 rep lift is 200 lbs...than how do I warm up ???

How many sets of how many reps with how much weight ??



Thanks, Steph
 
Heres my sort of what my dead routine looks like:

(sets)

11, 9, 7, 5, 3

185 x 11
225 x 9
275 x 7
315 x 5
335 x 3

Try something like that with whatever weight you can do.

If i were you i would take your max weight and just do as many reps as possible since it sounds like u dont have much weight available.
 
ScMc said:
Heres my sort of what my dead routine looks like:

(sets)

11, 9, 7, 5, 3

185 x 11
225 x 9
275 x 7
315 x 5
335 x 3

Try something like that with whatever weight you can do.

If i were you i would take your max weight and just do as many reps as possible since it sounds like u dont have much weight available.
Click to expand...

Thanks man.

I think I'll do like 6 with 75 kgs then bump it up to 100 kg (max) and do as many as I can.

Sounds right ?



S
:theshadow
 
sinnerstefan said:
What about warming up ?

For example if I have to do 1x5 on deadlift and my max 3 5 rep lift is 200 lbs...than how do I warm up ???

How many sets of how many reps with how much weight ??



Thanks, Steph
Click to expand...

As far as warm up goes, it's relaly up to you. you want to do enough that you are warmed up, but not so much that they are working sets. If your 1rm is 225 (2 plates), start with 135 x 5 170 x 3, 190 x 1, and then your max. Or something similar.
 
I agree with going with the 3x5. Follow it exactly as it's laid out. And, either get more weights or get a gym membership.

12 rep deads won't give you anything but a bad back??? :rolleyes: lol! Please. I guess it would all depend on the weight and form you're using. When I do deads I do two working sets. A heavy set of 4-8 reps and a lighter set of 10-12 reps. Last time I did my heavy set of 500 for 8 reps and lighter set of 370 for 12 reps. My back is strong like ox!

Mentzer lifted heavy. So did Yates. The premise of HIT style routines is that you lift heavy...not light.
 
ceo said:
I agree with going with the 3x5. Follow it exactly as it's laid out. And, either get more weights or get a gym membership.

12 rep deads won't give you anything but a bad back??? :rolleyes: lol! Please. I guess it would all depend on the weight and form you're using. When I do deads I do two working sets. A heavy set of 4-8 reps and a lighter set of 10-12 reps. Last time I did my heavy set of 500 for 8 reps and lighter set of 370 for 12 reps. My back is strong like ox!

Mentzer lifted heavy. So did Yates. The premise of HIT style routines is that you lift heavy...not light.
Click to expand...
ok i was exaggerating :D but it's not a whole lot effective :D
 
ceo said:
I agree with going with the 3x5. Follow it exactly as it's laid out. And, either get more weights or get a gym membership.

12 rep deads won't give you anything but a bad back??? :rolleyes: lol! Please. I guess it would all depend on the weight and form you're using. When I do deads I do two working sets. A heavy set of 4-8 reps and a lighter set of 10-12 reps. Last time I did my heavy set of 500 for 8 reps and lighter set of 370 for 12 reps. My back is strong like ox!

Mentzer lifted heavy. So did Yates. The premise of HIT style routines is that you lift heavy...not light.
Click to expand...

I think basically as the reps go up and you start to fatigue, it's very hard to keep proper form, especially if you are just learning the lift. That is why most people say for compound lifts like deads it's best to keep the reps low.

Your one rep mad deadlift is well over 500lbs, I would guess around 570? You're dropping 200lbs when you do your 12 rep set. If he was to drop that much weight to do his 12 rep set properly he'd would be lifting the bar alone.
 
djeclipse said:
I think basically as the reps go up and you start to fatigue, it's very hard to keep proper form, especially if you are just learning the lift. That is why most people say for compound lifts like deads it's best to keep the reps low.

Your one rep mad deadlift is well over 500lbs, I would guess around 570? You're dropping 200lbs when you do your 12 rep set. If he was to drop that much weight to do his 12 rep set properly he'd would be lifting the bar alone.
Click to expand...

My example wasn't meant to be in any way telling the OP what he should do, it was more to show that 12 rep deads isn't going to kill your back (when done properly).

Did deads again yesterday...520 for 5 on the heavy set, 380 for 12 on the lighter set (should've went a little heavier on that "light" set). No idea what my 1RM would be. Maybe 570-600? I don't 1RM anything.

silver_shadow said:
ok i was exaggerating but it's not a whole lot effective
Click to expand...

I don't see how 12 rep deads would not be effective. How do you feel about 20 rep squats? :D
 
ceo said:
My example wasn't meant to be in any way telling the OP what he should do, it was more to show that 12 rep deads isn't going to kill your back (when done properly).

Did deads again yesterday...520 for 5 on the heavy set, 380 for 12 on the lighter set (should've went a little heavier on that "light" set). No idea what my 1RM would be. Maybe 570-600? I don't 1RM anything.
Click to expand...

Agreed, if you're able to keep form for 12, 15, 20 reps, you're not going to hurt anything. But when the reps go up, (especially for a movement like deadlift) fatigue sets in and a lot of time form suffers, even at light weight. Add in a beginner just learning the lift and high reps can be toruble.

Your dead lift is impressive by the way. When guessing 1rm for dead lift I usually add 50lbs to the 5rep max. But of course it's simply a guess. Just put on 6 plates a side and see how it goes. :) Make a vid though, heavy dead lift vids are always inspiring to watch. Even the 12 rep is something to see.
 
+1

44 pounds bench press is going to do you nothing. I also doubt you are that weak. Go in the gym, lose the self-consciousness, stick a 25 pound plate on each side, and start pressing. Be sure to push yourself.

Be sure to have good form; this is essential. If you do not know what good form is, get a personal trainer for a week, and learn some tips. You may want to keep your trainer, but even a week is better than working out when you don't know what you're doing.

When I started working out, in high school, my friends made fun of me because I was so scrawny. When I got bigger and stronger than them, they stopped laughing. I earned my respect. That's all there is to it. Hard work, dedication, discipline, and of course, lose the cockiness. It won't help you get big.

EDIT: I re-read your original post, and I see you only started at 44 , and worked up to 132lbs. That's fine. Like I said, don't be self conscious. No reason for it. See, when you go into a gym small and after a few months or even a year start to gain some significant size, the guys will notice. you will be getting comments like "man, looks like you're getting big!" and stuff like that. You don't have to be able to lift 200 to go to the gym. Anyone that talks down on you for that is an idiot.
 
ceo said:
I don't see how 12 rep deads would not be effective. How do you feel about 20 rep squats? :D
Click to expand...
for some reason 20 rep squats seem alot different than high rep deads. not sure why, but i seem to do better with deads under 8 reps and that would be alot too - i'd mostly prefer 5 or less. at the same time i love 20 repper squats :o
 
silver_shadow said:
for some reason 20 rep squats seem alot different than high rep deads. not sure why, but i seem to do better with deads under 8 reps and that would be alot too - i'd mostly prefer 5 or less. at the same time i love 20 repper squats :o
Click to expand...

20 rep squats is a love/hate thing for me. Love the effect/hate them after about rep 10-12.
 
silver_shadow said:
for some reason 20 rep squats seem alot different than high rep deads. not sure why, but i seem to do better with deads under 8 reps and that would be alot too - i'd mostly prefer 5 or less. at the same time i love 20 repper squats :o
Click to expand...

I completely agree that for OP's goals, 10-12 repetition dead-lifts will not help him get anywhere.

However, the repetitions one does are based on what they are trying to achieve.

Some broad examples are:

Strength:4-6 reps/set
Size: 7-10 reps/set
Endurance/fat burning/cardiovascular focused: 10-15 reps./set

I *never* recommend anyone to do more than 15 reps, and often not even more than 12 reps per set. If someone can do 20 reps in a set, then they clearly need to increase the weight.

All the people who are recommending 20 reps simply do not know what they are talking about. Those same people will also try to make up some B.S. as to why something else I said is not correct, just to make themselves not look dumb. However, to people who know what they are talking about, those people only make themselves look more foolish. It makes no sense to come on here to act like you know something when you don't - unless of course you don't have a job, are not looking for one, and have nothing else better to do with your time.

In short, do *not* do 20 reps, *especially* if you are looking to get results and gain size and strength to any extent.
 
chrisproia said:
I completely agree that for OP's goals, 10-12 repetition dead-lifts will not help him get anywhere.

However, the repetitions one does are based on what they are trying to achieve.

Some broad examples are:

Strength:4-6 reps/set
Size: 7-10 reps/set
Endurance/fat burning/cardiovascular focused: 10-15 reps./set

I *never* recommend anyone to do more than 15 reps, and often not even more than 12 reps per set. If someone can do 20 reps in a set, then they clearly need to increase the weight.

All the people who are recommending 20 reps simply do not know what they are talking about. Those same people will also try to make up some B.S. as to why something else I said is not correct, just to make themselves not look dumb. However, to people who know what they are talking about, those people only make themselves look more foolish. It makes no sense to come on here to act like you know something when you don't - unless of course you don't have a job, are not looking for one, and have nothing else better to do with your time.

In short, do *not* do 20 reps, *especially* if you are looking to get results and gain size and strength to any extent.
Click to expand...

What if we are posting from work? ;)

What does having a job or not have anything to do with this thread or knowledge of lifting.

Are you really that arrogant to say that if you don't have a job you don't know anything about lifting???

Anyway, back on topic.

You say 20 rep squats are worthless eh?

Tell that to this guy doing 500 for 23 ;)

http://youtube.com/watch?v=DjtVvYk1HWw
 
djeclipse said:
What if we are posting from work? ;)

What does having a job or not have anything to do with this thread or knowledge of lifting.

Are you really that arrogant to say that if you don't have a job you don't know anything about lifting???

Anyway, back on topic.

You say 20 rep squats are worthless eh?

Tell that to this guy doing 500 for 23 ;)

http://youtube.com/watch?v=DjtVvYk1HWw
Click to expand...

LMFAO! Exactly!!! Bro, 20 rep "widowmaker" squats have totally added size to my quads. chrisproia should go over to IntenseMuscle and tell all those big boys that 20 rep sets are shit and none of them know what they're talking about. Lot of 250+ lb'ers, ton of NPC competitors and a few IFBB'ers who might need to learn a thing or two. Not to mention the guy(s) who are training them.

lol @ the Tom Platz video too! chrisproia might want to school Tom on leg routines.

Oh, and LMMFAO @ Mr. "I am right, everyone else who disagrees with me is wrong and don't know wtf they are talking about." :rolleyes:

One last thing...bitch please!!!!
 
ceo said:
LMFAO! Exactly!!! Bro, 20 rep "widowmaker" squats have totally added size to my quads. chrisproia should go over to IntenseMuscle and tell all those big boys that 20 rep sets are shit and none of them know what they're talking about. Lot of 250+ lb'ers, ton of NPC competitors and a few IFBB'ers who might need to learn a thing or two. Not to mention the guy(s) who are training them.

lol @ the Tom Platz video too! chrisproia might want to school Tom on leg routines.

Oh, and LMMFAO @ Mr. "I am right, everyone else who disagrees with me is wrong and don't know wtf they are talking about." :rolleyes:

One last thing...bitch please!!!!
Click to expand...

Pwn3D! lol
 
chrisproia said:
exactly. I knew some idiots would make themselves look stupid anyways, moving on...
Click to expand...

Yeah, that Tom PLatz guy is a real idiot!!!! You tell him chrisproia!!!!!!!!
 
chrisproia said:
exactly. I knew some idiots would make themselves look stupid anyways, moving on...
Click to expand...

Please, that's all you have to say after making yourself look like a complete fool?
 
well, back to the dead's, if u're doing the rippetoe 3x5, the advice i got was dont hit so much weights on ur warm ups, clear a good 20-30 lbs before ur actual sets. i'm a newb too, but this is what i do recently, works!

bar x 10
65 x 1 x 5
95 x 1 x 5
115 x 3 x 5

bar til 95 was my warm ups, real sets 115. tats IF u follow rippetoe. so i'm not sure if u're doing the madcow intermediate or the rippetoe starting strength for novice.
 
djeclipse said:
That's right, he must have no clue what he's talking about, or maybe he's just one of those Fat powerlifters....

This must be his twin brother then as he can't have any idea of how to train if he's doing 20 rep squats... lol

http://youtube.com/watch?v=yefNuMQbEtY&feature=related

http://youtube.com/watch?v=aYslgewAMFI
Click to expand...

Here is the 500lbs for 23 reps video: Tom Platz

Of an interesting note, behind Tom in the video is Dr. Squat and Bill Kazmaier. Kaz helps him rack the weight and Dr. Squat removes his belt. Three of the greatest!
 
lanny said:
no, i mean my sets of work outs.. 3 x 5 on deads, when its just 1 x 5.. =/
Click to expand...
ah ok lol... i'm sure you didn't hurt yourself though.... but be a little less hasty when reading things - you never know when it may hurt you.
 
chrisproia said:
I completely agree that for OP's goals, 10-12 repetition dead-lifts will not help him get anywhere.

However, the repetitions one does are based on what they are trying to achieve.

Some broad examples are:

Strength:4-6 reps/set
Size: 7-10 reps/set
Endurance/fat burning/cardiovascular focused: 10-15 reps./set

I *never* recommend anyone to do more than 15 reps, and often not even more than 12 reps per set. If someone can do 20 reps in a set, then they clearly need to increase the weight.

All the people who are recommending 20 reps simply do not know what they are talking about. Those same people will also try to make up some B.S. as to why something else I said is not correct, just to make themselves not look dumb. However, to people who know what they are talking about, those people only make themselves look more foolish. It makes no sense to come on here to act like you know something when you don't - unless of course you don't have a job, are not looking for one, and have nothing else better to do with your time.

In short, do *not* do 20 reps, *especially* if you are looking to get results and gain size and strength to any extent.
Click to expand...

is that what they told you before you started working at gnc?
 
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