ouch, and ouch again

[Drunken_Weasel]

I just started the 3 day training.. i know.. its not starting it on day one.. but i had a day off.. and started on friday on this plan:

Monday

Deadlifts 1 max set of 20.
Overhead Press - 5 sets of 5
Squats - 5 sets of 3
Seated Calf Raise - 2 sets of 20

Wednesday

Barbell Rows - 5 sets of 5
Bench Press - 5 sets of 5
Deadlifts (STRAIT LEGGED) - 1 set of 20
Standing Calf Raise - 2 sets of 20

Friday

Shrugs - 5 sets of 5
Barbell Curls - 5 sets of 5
Dips - 5 sets of 5
Squats - 5 sets of 5 with weight from Monday


=================
anyways.. i made a mistake of trying to lift the bar off the ground from my deads ealier this week.. to put it up on the rack for squats.. and i think i tried it a bit to fast.. and without warming up.. something in my upper back area hurts now.. but.. not major enough for me to be tooo concerned..

and i can also feel that im gonna be sore tomorrow.. hehe.. so i guess so far this is working well..

i started with squats..
5x130
5x150
5x160
5x160
5x160

then to the dips
5x5 of body weight

then to shrugs..
5x65
5x75
5x75
5x75
5x75

finally.. curls
5x75
5x75
5x75
5x75
5x75
(didnt do a warmup on this one.. just kept wait on it from shrugs.. but it was pretty much to failure each time)

well.. nothing much.. since im a newbie.. but thought i would throw this out..

 

[Lord_Suston]

keep it up and see how you like it, progress over time is what you are going for... Just put you most into each workout and keep us posted.....

 

[Drunken_Weasel]

anyone care to see a pic of my fat @ss?

(if i appear to look either.. psycho, crazy, or insane.. well.. lets just say i wont argue any of those)

WARNING - what you are about to see may shock or scare you.. if you have a weak heart, i suggest you not see it.. keep your wife and children away aswell.

Edit: gotta Copy/Paste this link into your Browser
www.angelfire.com/tx2/twooden/uberness/MVC_003F.JPG

Thomas

 

[Drunken_Weasel]

a bit off topic.. but while im showing pics.. heres a pic of my car (with me in it of course..)

Edit: gotta Copy/Paste this link into your Browser

www.angelfire.com/tx2/twooden/uberness/MVC_015F.JPG

Thomas

 

[Greek Freak]

pics didnt work.

 

[Drunken_Weasel]

sorry.. you have to copy/paste the links

 

[Doktor Bollix]

Do the squats first in the routine. I'm not sure about the 20 reps deads Monday and the 20 rep SLDL Wednesday. I would do them both on Monday doing a set of 10 for one and 20 for the other alternating each week, and then do 2x5, 3x3 sets of front squats Wednesday. Rows hit the lower back too and the back needs some rest if your squat is to go up.

Don't freak out on the poundages for the 20 reppers either, don't be like lying on the floor gasping after the set , if you're body is not used to the whole body metabolic demands of the exercise you won't do the rest of the workout, you will just go home, so start easy in terms of intensity and add weight in a wave pattern, up for a couple of weeks back for a week, nobody can add weight every single week, otherwise we'd all be benching 1000 lbs by now.

I would do some close grip presses or overhead presses on Friday too, maybe alternating each week.

 

[Toshendin]

You can't copy and paste the link, cause the link's been shortened..

 

[Drunken_Weasel]

ok, if your trying to look at the pics.. try 1 more time.. i think i got it shortened enough for it to not cut off any of it

 

[b fold the truth]

Just be careful of the volume. Hope it works well!!!

B True