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TheRipnNtheTearn
New member
Hello all. I am not new to lifting weights, but it was always football based lifts. Now that I am done with it I have started my own routine and been on it for a week now. Tell me what you think and go ahead and let me know if things should be added or removed. Also haven't been able to do chest workouts since I have injured my sternum, I am 1 1/2 weeks in to recovery should be about 1-2 more weeks for a full recovery.
Not sure if this matters but here is my current stats.
Body:
Weight - 225lbs
Height - 6'1
BF - I'd guess 18%-25%
I am not totally sure what my maxes are, but If I were to guess..
Squat: 405 lbs
Bench: 315 lbs (pending chest injury)
Dead lift: 405lbs
Week 1:
Day 1 Back/Shoulder
Hang Snatch / (SuperSet)
Clean & Press
1 x 6 Wt:115 lb
1 x 5 Wt:135 lb
1 x 4 Wt:145 lb
1 x 3 Wt:145 lb
Upright Rows 3 x 8 Wt:115 lb
Seated DB Press 3 x 8 Wt: 60lb, 70lb, 70lb
WideGrip Pullup /3 x 8
Pull Downs 3 x 10 Wt: 120, 140, 160 lb (SuperSet)
BB Rows/
DB 1 arm Rows 3 x 8 Wt: 115/70 lb (All 3 Sets)
Deadlifts/ RDL
1 x 8 Wt: 225/135 lb
1 x 6 Wt: 275/135 lb
1 x 7 Wt: 275/135 lb
Day 2 Legs
Squat: 1 x 10 225 lb
1 x 8 275 lb
1 x 6 315 lb
1 x 6 315 lb
BB Lunges 3 x 8 135, 135, 135 lb
Leg Curls 4 x 8 70, 90, 90, 115 lb
Calf Raises 1 x 12 110 lb
1 x 10 130 lb
1 x 8 150 lb
1 x 8 150 lb
1 x 8 150 lb
Side Lunges 3 x 8 Holding 25lb weight
Day 3 :
Since my chest is in pain, I just did some hard Tri/Bi workouts.
Day 4: Back
BB Row
2 x 8 Wt: 135, 185
2 x 6 Wt: 185, 185
Lat Pull Down
1 x 10 Wt: 120lb
2 x 8 Wt: 140, 160 lb
1 x 6 Wt: 170 lb
Reverse DB Fly
3 x 8 Wt: 30, 30, 30 lb
Deadlift/ RDL
3 x 8 Wt: 225/185, 275/185, 315/185
Negative Wide Grip pullup
1 x 10, 1 x 8, 1 x 6
Day 5: Shoulders
Standing BB 1 x 12 95 lb
Military 1 x 10 115 lb
2 x 8 135, 145 lb
Lateral DB 2 x 8 35 lb
Raise 2 x 6 45 lb
Shrugs x 3
3 x 12 185lb ( 1 Grip)
3 x 12 185lb (Switch grip)
3 x 12 45 lb Plates
Upright Rows/
Overhead Plate
Raises
3 x 8 115 / 45 lb
Each Day I have been able to run 2 Miles & Bike 2 Miles. Also I hit abs pretty hard each day Rotating from weight ab sessions to like a fast pace
P90X type deal.
Hopefully next week I can do light chest, but as of right now I am going to hit the other muscle groups pretty good
I had planned on sticking with a routine similar to this for about a month and see how the results go, but I am
certainly open to any suggestions. Pretty much it is a day to day deal on what lifts I plan on doing, but it will be rotation between
legs, shoulders, back, bi & tri until further notice on the chest. Also I know this isn't the diet forum, but FYI I have cleaned up the diet very well.
Water/ 0% milk, High protein base low carbs medium fat. If I were to break it down id say around 2000 cals, and a 50p / 20 c / 30 f
Supplements: Just some Jack3d and Oxy Elite pro since I used to have a hard time snacking, or waking up in the middle of the night to eat junk food. It helps me a lot.
I would like to get a protein just not sure if it is necessary if I am eating correctly and trying to cut.
Ok enough of me rambling any help, suggestions or criticizing would be much appreciated. Thanks
Not sure if this matters but here is my current stats.
Body:
Weight - 225lbs
Height - 6'1
BF - I'd guess 18%-25%
I am not totally sure what my maxes are, but If I were to guess..
Squat: 405 lbs
Bench: 315 lbs (pending chest injury)
Dead lift: 405lbs
Week 1:
Day 1 Back/Shoulder
Hang Snatch / (SuperSet)
Clean & Press
1 x 6 Wt:115 lb
1 x 5 Wt:135 lb
1 x 4 Wt:145 lb
1 x 3 Wt:145 lb
Upright Rows 3 x 8 Wt:115 lb
Seated DB Press 3 x 8 Wt: 60lb, 70lb, 70lb
WideGrip Pullup /3 x 8
Pull Downs 3 x 10 Wt: 120, 140, 160 lb (SuperSet)
BB Rows/
DB 1 arm Rows 3 x 8 Wt: 115/70 lb (All 3 Sets)
Deadlifts/ RDL
1 x 8 Wt: 225/135 lb
1 x 6 Wt: 275/135 lb
1 x 7 Wt: 275/135 lb
Day 2 Legs
Squat: 1 x 10 225 lb
1 x 8 275 lb
1 x 6 315 lb
1 x 6 315 lb
BB Lunges 3 x 8 135, 135, 135 lb
Leg Curls 4 x 8 70, 90, 90, 115 lb
Calf Raises 1 x 12 110 lb
1 x 10 130 lb
1 x 8 150 lb
1 x 8 150 lb
1 x 8 150 lb
Side Lunges 3 x 8 Holding 25lb weight
Day 3 :
Since my chest is in pain, I just did some hard Tri/Bi workouts.
Day 4: Back
BB Row
2 x 8 Wt: 135, 185
2 x 6 Wt: 185, 185
Lat Pull Down
1 x 10 Wt: 120lb
2 x 8 Wt: 140, 160 lb
1 x 6 Wt: 170 lb
Reverse DB Fly
3 x 8 Wt: 30, 30, 30 lb
Deadlift/ RDL
3 x 8 Wt: 225/185, 275/185, 315/185
Negative Wide Grip pullup
1 x 10, 1 x 8, 1 x 6
Day 5: Shoulders
Standing BB 1 x 12 95 lb
Military 1 x 10 115 lb
2 x 8 135, 145 lb
Lateral DB 2 x 8 35 lb
Raise 2 x 6 45 lb
Shrugs x 3
3 x 12 185lb ( 1 Grip)
3 x 12 185lb (Switch grip)
3 x 12 45 lb Plates
Upright Rows/
Overhead Plate
Raises
3 x 8 115 / 45 lb
Each Day I have been able to run 2 Miles & Bike 2 Miles. Also I hit abs pretty hard each day Rotating from weight ab sessions to like a fast pace
P90X type deal.
Hopefully next week I can do light chest, but as of right now I am going to hit the other muscle groups pretty good
I had planned on sticking with a routine similar to this for about a month and see how the results go, but I am
certainly open to any suggestions. Pretty much it is a day to day deal on what lifts I plan on doing, but it will be rotation between
legs, shoulders, back, bi & tri until further notice on the chest. Also I know this isn't the diet forum, but FYI I have cleaned up the diet very well.
Water/ 0% milk, High protein base low carbs medium fat. If I were to break it down id say around 2000 cals, and a 50p / 20 c / 30 f
Supplements: Just some Jack3d and Oxy Elite pro since I used to have a hard time snacking, or waking up in the middle of the night to eat junk food. It helps me a lot.
I would like to get a protein just not sure if it is necessary if I am eating correctly and trying to cut.
Ok enough of me rambling any help, suggestions or criticizing would be much appreciated. Thanks
