My workout plan (thanks zander)

[Drunken_Weasel]

I've decided to go with basically what Zander proposed for me:

Sunday
Bench Press 3 x 5
Overhead Press 5 x 5
Close-grip Bench Press 3 x 5

Monday
Cardio + Abs or rest

Tuesday
Squats 5 x 5
Straight-leg Deadlifts 5 x 5
Calf Raises 2 x 15-20

Wednesday
Cardio + Abs or rest

Thursday
Deadlifts 5 x 5
Lat Pulldowns/Pullups 3 x 5
Any Row 3 x 5

Friday and Saturday
Cardio + Abs or rest

=================

One question though, where would be the best place to put in Barbell/Dumbell curls, and preacher curls?.. For some bicep work?

Also, it would be ok to do cardio on for instance.. upper body day's right?

I plan on doing cardio around 5x a week. untill I've lowered my BF.. its at 23% right now.

 

[jeremys]

looks solid

i'd add the curls in on sunday, reason being that they also would get hit indirectly on your back/deadlift day on thursday. it would be like one heavy day and one really light day (indirectly of course).

you might not have enough time to recover between your squat and deadlift days..i only see one day of rest inbetween them. could work though. if you did change it you'd have to find time for the curls then so they're not worked too often

what kind of cardio do you plan on doing? 5x could be too much but it all depends

 

[Drunken_Weasel]

looks solid

i'd add the curls in on sunday, reason being that they also would get hit indirectly on your back/deadlift day on thursday. it would be like one heavy day and one really light day (indirectly of course).

you might not have enough time to recover between your squat and deadlift days..i only see one day of rest inbetween them. could work though. if you did change it you'd have to find time for the curls then so they're not worked too often

what kind of cardio do you plan on doing? 5x could be too much but it all depends

I do moderate jogging, between 25-45 minutes on the treadmills at the gym.. I find it much easier to jog at the gym with the cooler weather, and less humid air.. I have a hard time breathign when I run outside.

What if I were to move thursday's workout to friday or saturday?

 

[PolishHammer1977]

Looks tremendous. You will become a PR setting machine.

Nice job with the assistance Zander. Keeping the chain going and Karma to you when I recharge. That's what its all about brother.

 

[jeremys]

how about this;


Sunday
rest

Monday
Squats 5 x 5
Straight-leg Deadlifts 5 x 5
Calf Raises 2 x 15-20

Tuesday
Cardio + Abs or rest

Wednesday
Bench Press 3 x 5
Overhead Press 5 x 5
Close-grip Bench Press 3 x 5

Thursday
Cardio + Abs or rest

Friday
Deadlifts 5 x 5
Lat Pulldowns/Pullups 3 x 5
Any Row 3 x 5
curls


Saturday
rest or very light/recuperative cardio

the curls could also be done on squat day instead and have them worked directly and indirectly on 2 different days, but thats a preference thing. would this work for you, time constraints, etc?

 

[coolcolj]

yeah I would do the squats first up

 

[Drunken_Weasel]

how about this;


Sunday
rest

Monday
Squats 5 x 5
Straight-leg Deadlifts 5 x 5
Calf Raises 2 x 15-20

Tuesday
Cardio + Abs or rest

Wednesday
Bench Press 3 x 5
Overhead Press 5 x 5
Close-grip Bench Press 3 x 5

Thursday
Cardio + Abs or rest

Friday
Deadlifts 5 x 5
Lat Pulldowns/Pullups 3 x 5
Any Row 3 x 5
curls


Saturday
rest or very light/recuperative cardio

the curls could also be done on squat day instead and have them worked directly and indirectly on 2 different days, but thats a preference thing. would this work for you, time constraints, etc?

This is great.. Only thing I that might not work time constraint wise.. would be I might have to move friday to saturday on some weeks.. but it should be all good. I'm out for now.. cardio time at the gym!

Thanks!

 

[Lee]

looks pretty good to me, only thing would be to do deads/squats first thing of the week

 

[Zander1983]

I originally had Monday and Wednesday the other way around for the reasons listed above. jeremys' changes are solid - use them

Curls go on back day, like has been suggested.

I'd be careful with that much cardio. Start with 1 session plus your gym workouts, and work up from there. Its all about sustainable progress...

 

[PolishHammer1977]

I will tell you that if you concentrate on form on all your exercises that you will experience solid results.

Remember to feed your body too brother and get some zzzzz's when needed.

 

[Zander1983]

I will tell you that if you concentrate on form on all your exercises that you will experience solid results.

Remember to feed your body too brother and get some zzzzz's when needed.

Absolutely.

Like I said in the other thread, make sure you're doing everything correctly before worrying about how much weight you are lifting. This is especially important with squats and deadlifts. If you get your form right early on, EVERYTHING will be a lot better thereafter.

Have you squatted before? If not, start doing 5x5 with the bar only and add 10lbs or so every workout. Make sure you're going really low - ass to the floor so to speak. Do you have a video camera? Everybody needs one. I need one!

 

[Drunken_Weasel]

Absolutely.

Like I said in the other thread, make sure you're doing everything correctly before worrying about how much weight you are lifting. This is especially important with squats and deadlifts. If you get your form right early on, EVERYTHING will be a lot better thereafter.

Have you squatted before? If not, start doing 5x5 with the bar only and add 10lbs or so every workout. Make sure you're going really low - ass to the floor so to speak. Do you have a video camera? Everybody needs one. I need one!

Have I done squats.. lmao.. sorry, but thats a funny question. Of course I have! box, ass to floor, hack.. I've tried them all.. I prefer hack squats, but Have no problem doing about 200lbs for 5 sets of 5.

 

[Zander1983]

Excellent. Do full ATF squats

 

[PolishHammer1977]

Full squats

 

[Zander1983]

A week on, how have you found things?

 

[Drunken_Weasel]

A week on, how have you found things?

Good so far, loving the deads. First set of deads, worked to 275. I found that to be a great starting weight

Squats are low... 195, bench is... 150 (at 5x5), and overhead press is at 75., oh.. and strait legged deads are at 195.


Just finished my monday workout.. squat.. warmup at 135x5
185x5
185x5
185x5

did 2 sets of 180x5 hacksquat (well.. 90 on each side.. plus how ever much the machine itself is at.

strait legged deads. warmup 135x5

195x5
195x5
195x5
195x5
195x5

seated calf raises - 80x20 (OUCH! burned like a mother)
and .. 80x20.

 

[Zander1983]

Excellent

 

[molnii]

why does everybody favor the 5 x 5 workouts??