OK chrisa what are you going to do?
Keep us posted, we all learn that way.
Sorry, I’ve been away from the computer for the Christmas holidays. I’ll get through the information and post back tomorrow.
Good man, we’re watching!
[quote]Old Dax wrote:
Good man, we’re watching![/quote]
And waiting!
Sorry I haven’t gotten back to you guys earlier.
I’ve decided to go with this type of training routine:
Mon: train A
Tue: Rest
Wed: train B
Thu: Rest
Fri: train A
Sat: Rest
Sun: train B
Mon: Rest
Tue: train A
Wed: Rest
Thu: train B
Fri: Rest
Sat: train A
Sun: Rest
I’ve also decided to split the training into upper body as “A” and lower body as “B”.
Training A will consist of:
-Squat 3 sets, 6 reps each, 60 sec rest interval. I don’t understand what the tempo means…
-Deadlift 2 sets, 6 reps each, 45 sec rest.
-Lunges 2 sets, 6 reps each, 30 sec rest.
-SLDL 2 sets, 6 reps, 45 sec rest.
-Calf raise 3 sets, 12 reps, 30 sec rest.
Training B will consist of:
-Bench press 3 sets, 6 reps, 60 sec rest.
-Dumbbell flies 2 sets, 6 reps, 45 sec rest.
-Bent-over row 3 sets, 6 reps, 45 sec rest.
-Triceps extension 3 sets, 6 reps, 60 sec rest.
-Shrugs 3 sets, 6 reps, 45 sec rest.
Comments and critique please.
PS: What’s the correct technique when it comes to dumbbell shrugs? Do you just get your shoulders to go and and back down or do you go in a circular motion? I used to think just up and down but I saw a rather big guy do it in the circular motion and it seemed like he got good results.
Abs I will do on my rest days.
Well done, you’ve decided on a decent program. But if I were you i’d set the rest periods to 90 to 120sec.
Good luck!
Correct form for shrugs is up and down, circular motion doesn’t do anything extra.
add chin ups to workout b
Maybe do some sort of vertical press instead of flies.
[quote]Old Dax wrote:
Well done, you’ve decided on a decent program. But if I were you i’d set the rest periods to 90 to 120sec.
Good luck!
Correct form for shrugs is up and down, circular motion doesn’t do anything extra.[/quote]
What does an extra rest period do for you?
And, thanks.
[quote]DoubleSidedTape wrote:
Maybe do some sort of vertical press instead of flies.[/quote]
Okay. What do you suggest?
[quote]chrisa1002 wrote:
Old Dax wrote:
Well done, you’ve decided on a decent program. But if I were you i’d set the rest periods to 90 to 120sec.
Good luck!
Correct form for shrugs is up and down, circular motion doesn’t do anything extra.
What does an extra rest period do for you?
And, thanks.[/quote]
You’ll be able to use a decent load (weight) this will help hypertrophy. Too short a rest and you end up doing endurance type work. 90-120sec is a good compromise.
Hey Chrisa,
how’s the training going? I’d like to hear.
The leg workouts are very very tough. I love it. I’m glad I’ve introduced them into my routines.
Overall I think I’m making decent progress. I’m currently 61.5 kg now so I’ve gained 1.5 kg which I’m pretty chuffed about.
Tht’s cool, hope you’re in it for the long run. Who knows you could get past 90kg, or 100kg or more!
Set yourself challenging but achievable goals!
Kepp us posted, and well done!
Haven’t posted in this thread in ages but I’m up to 64kg.
I’ve added a couple more exercises into my routine…
Training A now looks like:
-Squat 3 sets, 6 reps each, 120 sec rest interval.
-Deadlift 3 sets, 6 reps each, 90 sec rest.
-Lunges 2 sets, 6 reps each, 120 sec rest.
-Romanian deadlift 2 sets, 6 reps, 90 sec rest.
-Calf raise 3 sets, 12 reps, 90 sec rest.
-Lying leg curls 2 sets, 6 reps, 90 sec rest.
-Leg extension 2 sets, 6 reps hold at peak, 90 sec rest.
Training B now looks like:
-Bench press (wide grip) 3 sets, 6 reps, 120 sec rest.
-Bench press (narrow grip) 3 sets, 6 reps, 90 sec rest.
-Military press 3 sets, 6 reps cluster, 90 sec rest.
-Bent-over row 3 sets, 6 reps, 90 sec rest.
-Front shrugs 2 sets, 8 reps, 90 sec rest.
-Back shrugs 2 sets, 6 reps, 90 sec rest.
-Concentration curl 3 sets, 6 reps, 90 sec rest.
-Reverse curl 2 sets, 6 reps, 90 sec rest.
I’m not sure if it’s too much or not though.
I’ve taken out tricep extensions. I don’t feel that they work that well for me and replaced it with narrow grip chest presses.
With shrugs, I’m not sure I’m progressing that well. I don’t feel the “burn” when doing them and I don’t seem to tire. I’ve read up on it and now I’m going to start trying to do lower weights but with more reps.
I’ve been doing hack squats as well. The problem with them is the same with shrugs. They’re also the only type of squat I can do since I can’t place them on my back. I’m not to confident with front squats either.
Well done on getting to 64kg’s
Keep up the good work and you’ll hit 70 in no time 
My question to you, is how have you progressed so far?
Are you adding weight to the bar each session, eating more, eating right, adding reps, adding sets??
The most important thing in this game is progression, if you’re not doing more each time (in the gym or kitchen) you will begin to stagnate (not saying you are).
[quote]chrisa1002 wrote:
Haven’t posted in this thread in ages but I’m up to 64kg.
I’ve added a couple more exercises into my routine…
Training A now looks like:
-Squat 3 sets, 6 reps each, 120 sec rest interval.
-Deadlift 3 sets, 6 reps each, 90 sec rest.
-Lunges 2 sets, 6 reps each, 120 sec rest.
-Romanian deadlift 2 sets, 6 reps, 90 sec rest.
-Calf raise 3 sets, 12 reps, 90 sec rest.
-Lying leg curls 2 sets, 6 reps, 90 sec rest.
-Leg extension 2 sets, 6 reps hold at peak, 90 sec rest.
Training B now looks like:
-Bench press (wide grip) 3 sets, 6 reps, 120 sec rest.
-Bench press (narrow grip) 3 sets, 6 reps, 90 sec rest.
-Military press 3 sets, 6 reps cluster, 90 sec rest.
-Bent-over row 3 sets, 6 reps, 90 sec rest.
-Front shrugs 2 sets, 8 reps, 90 sec rest.
-Back shrugs 2 sets, 6 reps, 90 sec rest.
-Concentration curl 3 sets, 6 reps, 90 sec rest.
-Reverse curl 2 sets, 6 reps, 90 sec rest.
I’m not sure if it’s too much or not though.
I’ve taken out tricep extensions. I don’t feel that they work that well for me and replaced it with narrow grip chest presses.
With shrugs, I’m not sure I’m progressing that well. I don’t feel the “burn” when doing them and I don’t seem to tire. I’ve read up on it and now I’m going to start trying to do lower weights but with more reps.
I’ve been doing hack squats as well. The problem with them is the same with shrugs. They’re also the only type of squat I can do since I can’t place them on my back. I’m not to confident with front squats either.[/quote]
As far as this program versus what you had a month ago… just add one exercise that DOES NOT compete with an already existing exercise… for example, you have two different deadlifts in group A. Go back to the previous plan and add a SINGLE exercise for each group, give it 2-3 weeks, then re-evaluate.
Adding tons and tons of competing exercises will only stress you out both mentally and physically. Up your rest period on your squat and deadlift to at least 3 minutes, if not 4. You should be progressively doing enough week (adding more weight each week or workout, ie: 200 squat one workout, 205 the next) that it may start out relatively easy but will end up kicking you in the ass as you start to add more weight and exercises.
[quote]G-men27 wrote:
My question to you, is how have you progressed so far?
Are you adding weight to the bar each session, eating more, eating right, adding reps, adding sets??
The most important thing in this game is progression, if you’re not doing more each time (in the gym or kitchen) you will begin to stagnate (not saying you are).
[/quote]
I’ve been adding 3kg on my bench press, squats and deadlifts weekly but adding less on my other exercises weekly, all varying.
I don’t really add reps. Still do the same but if I can do more, I do more and if I could do it without exerting maximal effort, I’d add more weight for the next workout.
Sets I haven’t been adding. I’m not clear how I should be doing so.
I’m a bit of a sweet tooth but I’ve cut down a lot on that. I’m incorporated a lot of vegetables into my diet now. I’ve been a person who always eats a lot of meat like chicken and beef though so no big changes there. Been drinking lots of milk and constantly staying hydrated as well.