Too long of a thread to read thorjugh it all but depending on your goals try Starting strength to build a really good foundation, it consists of heavy squats, bench press, deadlifts and rows or powercleans. you can add accessory work later on. Guide to Novice Barbell Training, aka the Official RIPPETOE-STARTING STRENGTH FAQ - Bodybuilding.com Forums promise you will gain a sh*t ton
Getting into shape.
- Thread starter Dontrike
- Start date
No problem, but you don't have to use it to bulk up, just a simple easy routine to work your form and strength. Add cardio and a calorie deficit and you lose weight. Because your routine ATM is all over the place. Can't tell if you're building strength primarily or trying to put on mass.
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In all honesty I am pretty stupid when it comes to this stuff, not to mention my stubbornness for not taking the advice that many have tried to give me.
For the most part, if not the entire part, I have no idea what I am doing.
For the most part, if not the entire part, I have no idea what I am doing.
Haha you're fine man, I feel that. People usually get discouraged when they see a routine they only have to do 3 days a week with only 5 excercises but the point of this is to build a good foundation and put weight on the bar. Ultimately as long as you're seeing results you want with what you're doing then that is all that matters. Just focus on your diet and you will be ok
All I can say is doing starting strength for 5 months I went from 145 pounds to 225 on bench for reps, 185 to 290 on squats and 225 to 345 on deadlift all for reps. You just keep adding weight to the bar. I plateaued a few times but I just micro plated with 2.5 pounds and got through them. But dot expect this of you aren't eating caloric surplus. When cutting weight can't stress it enough. Eat enough protein to preserve what muscle you do have and drink water.
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Workout done today. I pushed it to the very end of my routine cycle and, in combination with the heat, was more difficult than usual. I had to split up the bench presses a little bit as I knew I wasn't going to be able to do a set of 20.
With that I must ask. With the increased weight/low sets I am confused as to how many sets would be good, seems like 5 reps per set is the norm(?), and how long before I increase the weight?
My diet is most likely my biggest problem. It has gotten better, but it is still poor.
With that I must ask. With the increased weight/low sets I am confused as to how many sets would be good, seems like 5 reps per set is the norm(?), and how long before I increase the weight?
- Barbell Squat
- 114 lb x 15 reps
- 114 lb x 10 reps
- 114 lb x 5 reps
- Push-Up
- 16 reps
- Barbell Bench Press
- 114 lb x 15 reps
- 114 lb x 10 reps
- 114 lb x 10 reps
- 114 lb x 10 reps
- 114 lb x 5 reps
- Barbell Curl
- 114 lb x 5 reps
- 114 lb x 5 reps
- Farmer's Walk
- 499 ft | 67 lb
- 499 ft | 67 lb
- 499 ft | 67 lb
- 499 ft | 67 lb
- 499 ft | 67 lb
- 145 ft | 67 lb
- Barbell Deadlift
- 114 lb x 15 reps
- 114 lb x 10 reps
- 114 lb x 5 reps
- Weighted Crunch
- 45 lb x 16 reps
Haha you're fine man, I feel that. People usually get discouraged when they see a routine they only have to do 3 days a week with only 5 excercises but the point of this is to build a good foundation and put weight on the bar. Ultimately as long as you're seeing results you want with what you're doing then that is all that matters. Just focus on your diet and you will be ok
My diet is most likely my biggest problem. It has gotten better, but it is still poor.
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Your mindset in the gym should be to put weight on the ba whenever possible. I'd recommend a 3set by 5rep for maximum strength gains in all honestly. 114 for bench, squat, deadlift is a bit odd to me. But that's ok. I'm just going to go through your whole routine. Say it's a Monday...walk into the gym. Go to the leg extension machine possibly and get a good nice pump. Then head over to the squat rack. No smith machine...the squat rack! And do your workout. As much weight as you can for 5 reps. Then skip push-ups head over to bench warmup and do the same. Afterwards set up a deadlift station and do 2 sets of 5 reps. 1 warmup set and 1 reaaaally fuckin heavy work set. Trust me this is all you need. And if you insist on extra exercises do dips 3 sets by 8 and do your weights crunches 3 sets by 12... If you do this with good form this routine will kick your ass. Then say it's Wednesday..you can do this whole routine in the squat rack. Start of with squats again replace bench press with military press in the squat rack and replace deadlifts with barbell rows... Do your crunches and be done.
Workout A
Squat 3x5
Bench 3x5
Deadlift 2x5
Dips 3x8
Decline Weighted crunch 3x12
Workout B
Squat 3x5
Military press 3x5
Barbell row 3x5
Decline weighted crunch 3x12
Just do switch between these every other day and finish up with 30 minutes of cardio walking on an incline. I prefer incline 12 at 3mph...eat atleast 180g protein a day and 70 grams of fats...fill the rest of your calories with carbs
Workout A
Squat 3x5
Bench 3x5
Deadlift 2x5
Dips 3x8
Decline Weighted crunch 3x12
Workout B
Squat 3x5
Military press 3x5
Barbell row 3x5
Decline weighted crunch 3x12
Just do switch between these every other day and finish up with 30 minutes of cardio walking on an incline. I prefer incline 12 at 3mph...eat atleast 180g protein a day and 70 grams of fats...fill the rest of your calories with carbs
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Small workout done for today. Added the farmer's walk, which probably wasn't the smartest as I was quite sore from something or another. The lunges were especially difficult because of it. I look forward to when I can walk farther with the farmer's walk.
Unfortunately dips and decline weighted crunches are impossible for me with the equipment I have available at home and even the military press is only possible if I am sitting down.
I'm not quite sure I can do that every time, but I will agree that I need to increase it more than once every 4 or 5 weeks or so.
- Arnold Dumbbell Press
- 30 lb x 17 reps
- 30 lb x 17 reps
- Dumbbell Bicep Curl
- 30 lb x 17 reps
- 30 lb x 17 reps
- 30 lb x 17 reps
- Dumbbell Lunges
- 30 lb x 17 reps
- Farmer's Walk
- 499 ft | 67 lb
- 499 ft | 67 lb
- 499 ft | 67 lb
- 499 ft | 67 lb
- 499 ft | 67 lb
- 145 ft | 67 lb
Unfortunately dips and decline weighted crunches are impossible for me with the equipment I have available at home and even the military press is only possible if I am sitting down.
I'm not quite sure I can do that every time, but I will agree that I need to increase it more than once every 4 or 5 weeks or so.
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Today's workout was changed today. Had to get a haircut and get my bike fixed, which meant around 10 miles of walking. The 2nd half of it was in a thunderstorm, it was both fun and not fun. I am pretty sure I am going to have plenty of blisters on my feet from this so I imagine there will be less exercising for the next few days.
I probably should have taken the bus or that offer from someone to drive me home, but I guess I had some thing or another to prove. Funny thing is, as of writing this I will be up for 27 hours.
Walking
I probably should have taken the bus or that offer from someone to drive me home, but I guess I had some thing or another to prove. Funny thing is, as of writing this I will be up for 27 hours.
Walking
- 02:00:00 | 4.9 mi
- 02:00:00 | 5.1 mi
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Finally got to workout today as the blister on my foot healed up. I bumped the weight up 20 pounds to see if I could do it and I will have to take things a little slower. I won't do what I was doing before and I think for the next week I will do this for another week or so to get used to the increased weight.
- Farmer's Walk
- 499 ft | 67 lb
- 499 ft | 67 lb
- 499 ft | 67 lb
- 499 ft | 67 lb
- 499 ft | 67 lb
- 145 ft | 67 lb
- Barbell Deadlift
- 134 lb x 5 reps
- Barbell Bench Press
- 134 lb x 5 reps
- Weighted Crunch
- 45 lb x 17 reps
- Push-Up
- 17 reps
- Barbell Squat
- 134 lb x 5 reps
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Workout done today. Getting slightly harder to get the bar over my head for the squats, but other than that nothing spectacular happened besides getting used to the new weight.
- Barbell Bench Press
- 134 lb x 5 reps
- Farmer's Walk
- 499 ft | 67 lb
- 499 ft | 67 lb
- 499 ft | 67 lb
- 499 ft | 67 lb
- 499 ft | 67 lb
- 145 ft | 67 lb
- Push-Up
- 17 reps
- Barbell Squat
- 134 lb x 5 reps
- Barbell Deadlift
- 134 lb x 5 reps
- Weighted Crunch
- 45 lb x 17 reps
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Workout done today. The bench presses were slightly difficult today, but the farmer's walk was easier. I have been feeling that I have lost some weight, so I guess things are going good.
- Push-Up
- 18 reps
- Weighted Crunch
- 45 lb x 18 reps
- Barbell Deadlift
- 134 lb x 5 reps
- Barbell Squat
- 134 lb x 5 reps
- Barbell Bench Press
- 134 lb x 5 reps
- Farmer's Walk
- 499 ft | 67 lb
- 499 ft | 67 lb
- 499 ft | 67 lb
- 499 ft | 67 lb
- 499 ft | 67 lb
- 145 ft | 67 lb
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Simple workout done for today. It was a bit of a struggle as I haven't done these in a couple weeks. It is still pretty funny how people react to seeing me carry the weight on my shoulders for the farmer's walk.
- Dumbbell Lunges
- 30 lb x 17 reps
- Dumbbell Bicep Curl
- 30 lb x 17 reps
- 30 lb x 17 reps
- 30 lb x 17 reps
- Arnold Dumbbell Press
- 30 lb x 17 reps
- 30 lb x 17 reps
- Farmer's Walk
- 499 ft | 67 lb
- 499 ft | 67 lb
- 499 ft | 67 lb
- 499 ft | 67 lb
- 499 ft | 67 lb
- 145 ft | 67 lb
- Joined
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Workout done today. Things went pretty smoothly and nothing all that interesting to report. Bumped the reps up a little to get used to the weight more.
- Farmer's Walk
- 499 ft | 67 lb
- 499 ft | 67 lb
- 499 ft | 67 lb
- 499 ft | 67 lb
- 499 ft | 67 lb
- 145 ft | 67 lb
- Push-Up
- 18 reps
- Weighted Crunch
- 45 lb x 18 reps
- Barbell Bench Press
- 134 lb x 7 reps
- Barbell Squat
- 134 lb x 7 reps
- Barbell Deadlift
- 134 lb x 7 reps
Hi to all, I'm new in the thread and in the site as well, let me share my experience I started a workout to accomplish challenge like 100 push-up in a row, 50 pull-ups, 200 sit ups and 200 squats, now I'm in the 7 week feel really good about my self, I'm fitter and leaner.
If some one of you are interested gladly I will share how to do this workouts . The idea is to accomplish that goal in 7 weeks, but if you are not as for as required melaybe it will toke 14 week (my case in pull ups)
Have a nice day
If some one of you are interested gladly I will share how to do this workouts . The idea is to accomplish that goal in 7 weeks, but if you are not as for as required melaybe it will toke 14 week (my case in pull ups)
Have a nice day
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Workout done for today. I thought I would have gotten more used to the weight by now, but the bench press seems just as hard as last week, which is a little concerning to me, but I guess I am underestimating how long it takes to get used to an extra 20 pounds.
- Push-Up
- 18 reps
- Farmer's Walk
- 499 ft | 67 lb
- 499 ft | 67 lb
- 499 ft | 67 lb
- 499 ft | 67 lb
- 499 ft | 67 lb
- 145 ft | 67 lb
- Barbell Bench Press
- 134 lb x 7 reps
- Barbell Squat
- 134 lb x 7 reps
- Barbell Deadlift
- 134 lb x 7 reps
- Weighted Crunch
- 45 lb x 18 reps
- Joined
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- Messages
- 4,009
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- 79
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Well I heard back from the shop that I was getting my bike fixed at and unfortunately they ended up breaking it beyond repair. I don't blame them as the seat was rusted to the frame and they tried to remove it, the bike was about 6 years old and I left it out in thunderstorms and biked it during the winter months among the salt and snow so it is understandable that it would have happened.
They say they will credit me the amount I was going to pay towards a used or new bike. Now I will just have to see if they have anything that can support my weight or one I won't have to lose too much more weight so I can start riding soon.
It is surprising how much $75 from a Wal-Mart got me.
They say they will credit me the amount I was going to pay towards a used or new bike. Now I will just have to see if they have anything that can support my weight or one I won't have to lose too much more weight so I can start riding soon.
It is surprising how much $75 from a Wal-Mart got me.
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Workout done for today. The bench press felt slightly easier, but not by a whole lot. Next week I'm going to bump the reps up on everything and walk a little farther with the farmer's walk (from 0.5 miles to 0.7 miles).
- Farmer's Walk
- 499 ft | 67 lb
- 499 ft | 67 lb
- 499 ft | 67 lb
- 499 ft | 67 lb
- 499 ft | 67 lb
- 145 ft | 67 lb
- Barbell Bench Press
- 134 lb x 7 reps
- Weighted Crunch
- 45 lb x 19 reps
- Barbell Deadlift
- 134 lb x 7 reps
- Barbell Squat
- 134 lb x 7 reps
- Push-Up
- 19 reps
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