My proposed Training schedule Advice needed!

[Dekaxx]

Hello everyone
I am new to the Boards and during my quest for knowledge I found this site and after looking around for a week this is definitely one of the best i found so i immediately went plat and have been reading my ass off!

This is going to be somewhat an introduction and a request for advice. I am 34 years old and haven't trained with weights in about 8 years. In the past i used to be fairly heavy into power lifting so im not a complete stranger to this type of training. Of course i am a newb when it comes to BB have never really doe this type training before and im ready to get going full steam.

As of Oct 2002 i weighed in at 296 Lbs! I am 6'3" and have a very large frame Size 15 shoe huge hands ect ect. During that time i had a physical done and found out my blood pressure was getting to the borderline stage along with my Cholesterol. My doctor suggested that i could consider going on some light medication for both and i declined. When i got home i was sitting up ,late thinking about where my health was heading and decided it was time to get off my fat ass and get back to a lifestyle i should have never strayed from. So im basically making a comeback of sorts.

Since October i have been getting rid of the bad habits, a smoking habit for one and i got rid of those cold turkey and haven't had a smoke in about a month now. Before i got off the Cigs i have been dieting and doing lots of cardio along with some basic lifting to get my muscles used to training again. Today i weigh in at 253 Lbs and am currently on a ketosis diet. My blood pressure is back to normal and my Cholesterol is coming down from the exercise and changes in my diet.

I am a Single dad and have 2 boys at home and I work offshore so it will be somewhat difficult to get the quality training i would like when im out at work. I work a 28/28 rotation in Mexico and the Drilling rig im assigned to at the moment has a very limited amount of weights and equipment so until they move me to a new rig around June (Those 5th generation rigs have sweet gyms) I will just be able to do a little better than maintain while im at work until me and a Co-worker can talk our boss into buying the rig some better equipment which we are doing now.

Ok on to business have a look at my proposed training schedule and i need some solid advice as to how it looks and am open for changes to it if need be. All except the Ab workouts i plan on using enough weight to rep to failure, allot has changed since i used to work out and i need ll the good advice i can get. Here it is tell me what you guys/gals think.

Day 1 Chest, biceps
· Bench Presses 3 sets 2-8 reps
· Incline bench presses 2 sets 6-8 reps
· Dips with added weights 2 sets 8-10 reps
· Barbell curls 3 sets 6-10 reps
· Dumbbell curls 2 sets 6-10 reps
Day 2 Abs
· Reverse crunches 2sets o 30 reps
· Hanging knee raises 2sets o 30 reps
· Bench sit-ups 2 sets 30 reps
· Ab crunches 2 sets 30 reps
· Pull down crunches 2 sets 30 reps
· Hyperextensions 2 sets 30 reps
Day 3 Thighs, calves
· Squats 3 sets 6-10 reps
· Dead-lift 2 sets 6-10 reps
· Leg presses 2 sets 8-10 reps
· Leg curls 2 sets 8-10 reps
· Seated calf raise 2 sets 8-10 reps
Day 4 Abs
· Reverse crunches 2sets o 30 reps
· Hanging knee raises 2sets o 30 reps
· Bench sit-ups 2 sets 30 reps
· Ab crunches 2 sets 30 reps
· Pull down crunches 2 sets 30 reps
· Hyperextensions 2 sets 30 reps
Day 5 Shoulders, triceps, back
· Presses behind neck 3 sets 6-8 reps
· Upright row 2 sets 8-10 reps
· Lying triceps presses 3 sets 6-10 reps
· Triceps pulley pushdowns 2 sets 8-10 reps
· Lat pull to neck 2 sets 8-10 reps
· Barbell bent-over rows 2 sets 8-10 reps
Day 6 Abs
· Reverse crunches 2sets o 30 reps
· Hanging knee raises 2sets o 30 reps
· Bench sit-ups 2 sets 30 reps
· Ab crunches 2 sets 30 reps
· Pull down crunches 2 sets 30 reps
· Hyperextensions 2 sets 30 reps
Day 7 Rest Day
· Complete day of rest!

Well there it is im thinking that this is a good program to start on and i put it together from information i have read on various websites and the post i have been reading on the boards.

Thanks in advance your inputs its greatly appreciated!

Deka

(I have been using this online alias for 9 years and it is NOT some newb trying to make reference to gear even though it may seem to imply that! Pronounced Dee-Ka for the record!)

 

[Thaibox]

Welcome to the board bro. You sound like a beast.

The only things I would personally change that I see off hand....

On this type of routine I wouldn't squat and dead on the same day. Use squats as the staple of your leg day, and deadlifts as the staple of your back day.

You're really neglecting back training. Your back is a huge part of you and should be treated like that. Add deads. I would put back first in the day.

I'm not a fan of behind the neck presses because once you start throwing up serious weight, your shoulders are seriously compromised.

For abs I would ditch a couple of the high rep things(drop the volume) and add more weighted things.

Something to think about....shoulders is a big part of training, so adding them with back and tris is a LOT of work and you may not get the most out of all. You may want to think about tossing shoulders in with chest or even give them their own day with some small aux group. This is my persoanl thing because I'm of the opinion that people generally undertrain their delts.

Okay, I'll stop bitching

Just my 2cents

 

[Dekaxx]

I'm not a fan of behind the neck presses because once you start throwing up serious weight, your shoulders are seriously compromised.

For abs I would ditch a couple of the high rep things(drop the volume) and add more weighted things.

Something to think about....shoulders is a big part of training, so adding them with back and tris is a LOT of work and you may not get the most out of all. You may want to think about tossing shoulders in with chest or even give them their own day with some small aux group. This is my persoanl thing because I'm of the opinion that people generally undertrain their delts.

Thanks for responding to my post... OK i took what you said and altered my schedule. I have 10 days before i need this ready to go so i have some time to work on it.

Ok i changed around the ABs..part of my reason for trying to get this 6 days on 1 day off is because Tuesday will be my rest day, that is also my Travel home from work day AND my first day back on the rig working day so it should make sense why im setting up my schedule around 6 on 1 off.

What are some good weighted AB excercises in you opinion. like i said i have been away from this for quite some time and things have changed ALOT in the past 8 years. I added weight to the bench sit-ups, thats one of my favorite AB excersies and got rid of reverse crunches.

Added Back to day 6 and moved deadlifts there. have any recomendations of additional back excercises you could recommend?

Also i need some idea on excersies for shoulders and im sure a description of how to do some of these excersies is on the boards somewhere but i haven't found them yet! I will eventually or if someone knows of a good source of web based information on different training excersies please link to me.

Thanks for your imput Thaibox and feel free to help me tweakl this even more, My main thing now is to get a good solid starting training routine going. I am getting back into this strictly solo, i do not know anyone where i live now. I moved from Houston in October and just finished up a Divorce a few months ago so i do not no anyone locally. So except for the advice i can get from people on the boards im starting back on my own and im hoping to eventually find a few training buddys eventually at home but until then ill have to do this solo.

Here it is Modified I know it probably still needs some work thats what im hear for!


Training

Day 1 Chest, biceps
· Bench Presses 3 sets 2-8 reps
· Incline bench presses 2 sets 6-8 reps
· Dips with added weights 2 sets 8-10 reps
· Barbell curls 3 sets 6-10 reps
· Dumbbell curls 2 sets 6-10 reps
Day 2 Abs
· Hanging knee raises 2sets o 30 reps
· Bench sit-ups weighted 2 sets 30 reps
· Ab crunches 2 sets 30 reps
· Pull down crunches 2 sets 30 reps
· Hyperextensions 2 sets 30 reps
Day 3 Thighs, calves
· Squats 3 sets 6-10 reps
· Leg presses 2 sets 8-10 reps
· Leg curls 2 sets 8-10 reps
· Seated calf raise 2 sets 8-10 reps
Day 4 Abs
· Hanging knee raises 2sets o 30 reps
· Bench sit-ups weighted 2 sets 30 reps
· Ab crunches 2 sets 30 reps
· Pull down crunches 2 sets 30 reps
· Hyperextensions 2 sets 30 reps
Day 5 Shoulders, triceps
· Upright row 2 sets 8-10 reps
· Lying triceps presses 3 sets 6-10 reps
· Triceps pulley pushdowns 2 sets 8-10 reps
Day 6 Back, Abs
· Dead-lift 3 sets 6-10 reps
· Barbell bent-over rows 2 sets 8-10 reps
· Lat pull to neck 2 sets 8-10 reps
· Hanging knee raises 2sets o 30 reps
· Bench sit-ups weighted 2 sets 30 reps
· Ab crunches 2 sets 30 reps
· Pull down crunches 2 sets 30 reps
Day 7 Rest Day
· Complete day of rest!

 

[Thaibox]

Just got a minute here, so hopefully others will reply more in-depth. The only things I see right now.....

I would do a couple more working sets of deads. Low reps.

Don't forget military presses on shoulder days. You can also do some laterals. You may want to drop the uprights and do these for 2 reasons...1- uprights hit your traps which will also get hit on the following day with deads. 2- Compared to militaries and laterals, uprights suck

 

[Lord_Suston]

Here is what I would suggest, either

D1 Back/bis Back/traps
D2 Chest/bis Chest/delts
D3 rest rest
D4 Delt/tris Bis/tris
D5 Legs Legs
D6 rest rest
D7=repeat

I really suggest doing abs after working out. Hanging leg raises, doing weighter crunches on a decline board. don't do sit-ups


Skip leg presses since you are doing squats, throw in leg ext or front squats.

Shoulders definitely need militaries in them

for tris I suggest close-grip bench

 

[PolishHammer1977]

I back lord sus

 

[Dekaxx]

Here is what I would suggest, either

D1 Back/bis Back/traps
D2 Chest/bis Chest/delts
D3 rest rest
D4 Delt/tris Bis/tris
D5 Legs Legs
D6 rest rest
D7=repeat

Lord Sus

Ok im not exactly sure what your saying with D1, D2 and D4. Are you saying,say for instance D1 i would do Back/bis then D2 do the first listed (Chest/bis) same with D4 or does everything go together for each corsponding day?

Basically im asking if you mean either this:

D1 Back/bis
D2 Chest/bis
D3 rest
D4 Delt/tris
D5 Legs
D6 rest
D7=repeat

or this and i pick one of the 2?

D1 Back/traps
D2 Chest/delts
D3 rest
D4 Bis/tris
D5 Legs
D6 rest
D7 Repeat.

And if that is what you mean picking either or does that mean you Train Bis 2 days in a row saying D1 AND D2? going with your first suggestion?

Ok on Abs and also look at my list now and i also added in the Cardio i plan to continue to do also. What im working towards here is too gain a moderate amopunt of mass and continue to lose fat. Ill get into my Diet and suppliment plan after i get the training part set in stone so to speak.

I took the advice from both you guys and changed up the excercises, what you both are saying does make better sense to me if i think about it. I am thinking of changing the days i train what per your suggestion but i need some clairification of what exactly you are telling me. Bare with me i have been out of weight traing for awhile.

Here it is modified again with the excercise changes you guys suggested. Taking into consideration i will change this again with the split your trying to explain to my newb ass Lord Sus.

Training

Day 1 Chest, biceps
· Cardio 1 hr in the morning
Afternoon
· Bench Presses 3 sets 6-8 reps
· Incline bench presses 2 sets 6-8 reps
· Dips with added weights 2 sets 8-10 reps
· Barbell curls 3 sets 6-10 reps
· Dumbbell curls 2 sets 6-10 reps
Day 2 Abs
· Cardio 1 hr in the morning
Afternoon
· Hanging knee raises 2sets o 30 reps
· Weighted Ab crunches decline board 3 sets 30 reps
· Pull down crunches 2 sets 30 reps
· Hyperextensions 2 sets 30 reps
Day 3 Thighs, calves
· No cardio on leg day
· Squats 3 sets 6-10 reps
· Leg extensions 3 sets 6-10 reps
· Leg curls 2 sets 8-10 reps
· Seated calf raise 2 sets 8-10 reps
Day 4 Abs
· Cardio 1 hr in the morning
Afternoon
· Hanging knee raises 2sets o 30 reps
· Weighted Ab crunches decline board 3 sets 30 reps
· Pull down crunches 2 sets 30 reps
· Hyperextensions 2 sets 30 reps
Day 5 Shoulders, triceps
· Cardio 1 hr in the morning
Afternoon
· Military press 3 sets 8-10 reps
· Lateral raises 2 sets 8-10 reps
· Close grip bench presses 3 sets 6-10 reps
· Triceps pulley pushdowns 2 sets 8-10 reps
Day 6 Back, Abs
· Cardio 1 hr in the morning
Afternoon
· Dead-lift 5 sets 3-6/10, 2-4/6
· Barbell bent-over rows 2 sets 8-10 reps
· Lat pull to neck 2 sets 8-10 reps
· Hanging knee raises 2sets o 30 reps
· Weighted Ab crunches decline board 3 sets 30 reps
· Pull down crunches 2 sets 30 reps
· Hyperextensions 2 sets 30 reps
Day 7 Rest Day
· Complete day of rest!

Thanks everyone for taking the time to help me out its very much appreciated!

 

[Dekaxx]

BUMP

 

[Lord_Suston]

not two days ina rwo they are two different schedules

 

[Dekaxx]

Alright i think i have it worked out what you guys think?

Training

Day 1 Back/Traps
· Cardio 1 hr in the morning
Afternoon
· Dead-lift 5 sets 3-6/10, 2-4/6
· Barbell bent-over rows 2 sets 8-10 reps
· Lat pull to neck 2 sets 8-10 reps
· Barbell Shrugs 2 sets 6-8 reps
· Dumbell shrugs 2 sets 6-8 reps
· Abs see day 3
Day Chest/Bis
· Cardio 1 hr in the morning
Afternoon
· Bench Presses 3 sets 6-8 reps
· Incline bench presses 2 sets 6-8 reps
· Flys 2 sets 8-10 reps
· Dips with added weights 2 sets 8-10 reps
· Barbell curls 3 sets 6-10 reps
· Dumbbell curls 2 sets 6-10 reps
· Abs see day 3
Day 3 Cardio/Abs/Rest
· Cardio 1 hr in the morning
Afternoon
· Hanging knee raises 2sets o 30 reps
· Weighted Ab crunches decline board 3 sets 30 reps
· Pull down crunches 2 sets 30 reps
· Hyperextensions 2 sets 30 reps
Day 4 Delts/Tris
· Cardio 1 hr in the morning
Afternoon
· Military press 3 sets 8-10 reps
· Lateral raises 2 sets 8-10 reps
· Close grip bench presses 3 sets 6-10 reps
· Triceps pulley pushdowns 2 sets 8-10 reps
· Abs see day 3
Day 5 Legs
· Abs (see day 3) in the morning no cardio on Leg day.
Afternoon
· Squats 3 sets 6-10 reps
· Leg extensions 3 sets 6-10 reps
· Leg curls 3 sets 8-10 reps
· Seated calf raise 3 sets 8-10 reps
Day 6 Rest/Rest
· Complete Rest Day
Day 7 Start Day 1

Im still open for suggestions but i think this looks good.

 

[Dekaxx]

Bump