Also, today I started running again. I am planning on getting up every morning and either running or swimming, because I have gotten too fat. I plan on having lost a significant amount of my body fat in two months.[/quote]
switch out the flat bench for dips…keep the incline bench…
[quote]mr popular wrote:
Why?
we already do dips on the delts/arms days.
Today’s Thigh Workout:
Leg Press 550lbs x 8
Back Squats 205lbs x 10
Lying Leg Curls 130lbs x 6
Romanian Deadlifts 225lbs x 15
LP Calves 550lbs x 10
Standing Calves 5 plates+7 pins x 10,8
BB OHP 140x7 (Progress seems to have resumed on this exercise)
BB Curls 95x5
DB Curls 40x 12, 10
Dips+45x5
CGBP 145x13
DB Lateral Raises 25x9
During the BB curls, a guy behind us said something while laughing, and I looked back while curling and saw him lying on the bench with a bunch of weight on his chest, giggling loudly while saying “help, help!”
I was in the middle of my intense curls, so I obviously couldn’t stop, but I told mr popular to go help the guy. But since I was trying to emulate daneq, my words came out as primal screams of fury! Mr Popular thought I was asking him to help ME, but then he saw the guy, still giggling away, so mr popular moseyed over there and helped the guy. Unfortunately, my PERFECT CURLS got messed up by laughing at the whole situation, so I only got 5.
[quote]mr popular wrote:
I’m sorry but nowhere does it say we’re doing leg extensions.
And when the program states “1x5-7”, that one set is merely our working set. We typically have 3-5 warmup sets.
The volume is low because the frequency is high and we like to go as heavy as we can.
We appreciate the input, but I think it’s fine for the time being.[/quote]
i thinks its an interesting program, granted you are going 110% for those 5 - 7 reps.
personally i dont like the program overall. lacks volume like everyone else says. i dont see it being good for a beginner, a warm up week, or for intermediates. you’ll be walking into the gym for a good 20 mins and be outta there before your engine cools down.
but to each his own. im not gonna tell you what to do. rather id say to look it over ad revise it a bit. to your taste of course.
I’ll post my workout when I get home. But in response to ZN, I think you’re under the same misconception as everybody else. Our workouts do not take 20 minutes, not nearly. In fact, we often struggle to keep it under a certain amount of time. Right now we usually take around an hour, when my dad is there it is closer to 90 minutes, because he’s slow and needs help.
As we stated before, we don’t simply walk in, do one heavy set of bench press, do one lighter set of incline, do a heavy set of rows, and do some chinups. We work up to the weights, to warm-up. But we don’t just use light poundages. For me, this is the best way to lift. I don’t know if you guys go to the gym, warm up a little, then put on your working weight? I like to get a feel for the movement, and get in the groove, before I try to bench 200 pounds. Maybe you guys are just better than us, and are able to jump from nothing to a heavy weight, but until we’re there, I don’t see us stopping what we’re doing.
My legs really haven’t been making a lot of progress, and I’ve been becoming very frustrated. But mr popular and I discussed it, focusing on squat form, so hopefully soon I will be back to making serious leg progress. Stay tuned.
mr popular and i would like a men’s only gym, we’re tired of being distracted by titties and asses in the gym. It’s nice to look at, but it 's just too much of a distraction.
BB Overhead Press 130lbs x 6 - didn’t have a spotter so i didn’t push it, but every rep was solid.
BB Curl 95lbs x 7
Close Grip Bench 170lbs x 8
DB OHP 45s x 12,9
DB Curl 45s x 9,8
Cable pushdowns 90lbs x 13,13
This was a great workout, and I think I’m going to keep this format for this particular workout day. I don’t see the point in alternating such small exercises, but I think the chest/back day and the legs day should still be alternating exercises (or using different ones in the sense that one day would be a heavy bench or squat/dl day, and the alternated day would be a moderate bench or squat/dl day)
Today was a shitty workout. I basically made absolutely no progress. Whenever this happens, I up the protein intake. So far, it’s worked without fail. I don’t even feel like putting up numbers, it’s pretty much identical to last week.
I think both of you have the wrong idea of what a warm up is. Most of us warm up with one set and then start our workout.
For example, when I bench:
Warm up: 225x8
Set one: 255x6
Set two: 275x5-6
Set three: 295x4-5
Set four: 315x4-5
I don’t consider Sets 1 through 3 to be my other warm ups. If you guys post your other sets as opposed to referring to them as warm ups, people would stop suggesting more volume.
And one more thing, when people on this forum who have been lifting longer than you give their advice and opinions, I’d check up on what they’re saying first instead of justifying your program. When austin_bicep brought up the fact that maybe you shouldn’t be doing close grip bench the day after bench, he has a valid point. No matter what you say, your triceps won’t be as fresh and can’t perform as much work… thus less growth and strength.
Actually, you shouldn’t be doing any of your shoulder or arm exercises the day after chest and back. You’re really not getting the most efficient work out that route b/c you’ll just over train. Your program should be flipped as follows:
Day 1 - Chest and Back
Day 2 - Legs
Day 3 - Arms and shoulders
Day 4 - Rest
I already know what you two are going to post. “Thanks for your input but I think its fine for the time being” or “Thanks for giving your two cents… we appreciate it but we’re just not going to listen”. Seriously, you guys sound so humble asking for advice but when people actually give them to you, you stick your nose in the air and continue being stubborn. I know both your little hearts put a lot of thought into the program but its not that effective.
WE do appreciate the advice, but we do both disagree. How can you say our program is not effective, when we continue to make progress? In fact, and I believe this has already been said, we’ve never made more progress doing anything else. You’re idea is not a bad one, in fact it actually looks appealing to me, but you being insulting makes it hard to respond well. And since when does lifting for years make you an expert. There are plenty of guys at my gym who have been lifting longer than I have been alive that nobody here would listen to. Wisdom does not necessarily come with age.
Listen, I can give my girlfriend a ten pound dumbbell, tell her to do 3 exercises and she would make “progress” in a week. Anyone who starts lifting can make progress. When I use the word effective, I mean efficient. You’ll take longer to reach your goals going your route.
When have I called myself an expert? I’ve just been lifting long enough and tried many programs to think I could give some advice. You do gain experience or “wisdom” as you refer to it after you’ve completed dozens of programs. I’m not the average joe that goes to the gym, does the same routine and has nothing to show for it.
If you don’t want to take my word for it, showcase your program to anyone on this forum who’ve shown decent development and get their opinions. In fact, you could just browse through the numerous programs they have available on this site and I’ll make a sure bet that you won’t find any one of them suggesting you do dips, close grip bench, shoulder presses or direct arm workout after a chest and back day.
I’m not trying to be insulting, I’m just being straight and blunt.
