I am definitely in need of a workout overhaul. I figured with all of the knowledgeable people here on the forum I should try to pick your brains.
I’ll start w/ my history. I did not really start lifting on a regular basis until about three years ago after I graduated from college. In high school I ran cross country and was a skinny mofo. Well, I screwed up my ankle repeatedly the summer before going to college so I decided to stop running. In college I started lifting my junior year. At that point I basically just did a few lifts maybe twice a week off and on, nothing major. After college I got into working out more seriously. However, I never really had any instruction on lifting so I added some lifts but just did what I liked to do as opposed to what would yield the best results. I would lift MWF (full body) and do spin class Tu/Th. I gained some strength and some mass but not too much as I was not eating enough. I also started taking some creatine at that point but that was it supp wise.
For the past 2 years I have continued on a similar path but have cut out the spin class and started eating more protein. This past January I discovered the BB.com forum and learned the necessity of increased protein and carbs . . . .thanks to Pu I’ve also added some other basic supps to my regimen – creatine, multi, fish oil, BCAAs and EAAs, glycergrow. I went from around 180ish to 195ish now. It's amazing what a difference a semi-proper nutrition can make. I have a pretty high metabolism so adding mass is tough. I’m 6’ and had ~9%BF last time I had it checked, that was about a year ago but I do not think it has changed much. Fortunately, I am no longer a twig but I'm far from hyoooge . . . I'm slowly workin on it.
Below is my current workout routine . . . try not to laugh too hard I know my lifts pale in comparison to you guys BUT I'm looking to improve .
So, if I were to try a 3 day split what would you guys suggest. I am limited to 3 days due to my schedule. I may be able to stretch it to a 4 or 5 day split at the end of the summer but it is hard to say. For what it’s worth I try to avoid exercises that require a spotter b/c I do not have a workout partner due to my messed up schedule. Hence all the DB lifts instead of BB. For what it's worth I have not added deadlift b/c I was not sure my form was correct ( I tried it a few times) and I figured it was not worth getting injured due to crappy form.
Anyway, I would appreciate some suggestions if you have any. Thanks ahead of time.
I’ll start w/ my history. I did not really start lifting on a regular basis until about three years ago after I graduated from college. In high school I ran cross country and was a skinny mofo. Well, I screwed up my ankle repeatedly the summer before going to college so I decided to stop running. In college I started lifting my junior year. At that point I basically just did a few lifts maybe twice a week off and on, nothing major. After college I got into working out more seriously. However, I never really had any instruction on lifting so I added some lifts but just did what I liked to do as opposed to what would yield the best results. I would lift MWF (full body) and do spin class Tu/Th. I gained some strength and some mass but not too much as I was not eating enough. I also started taking some creatine at that point but that was it supp wise.
For the past 2 years I have continued on a similar path but have cut out the spin class and started eating more protein. This past January I discovered the BB.com forum and learned the necessity of increased protein and carbs . . . .thanks to Pu I’ve also added some other basic supps to my regimen – creatine, multi, fish oil, BCAAs and EAAs, glycergrow. I went from around 180ish to 195ish now. It's amazing what a difference a semi-proper nutrition can make. I have a pretty high metabolism so adding mass is tough. I’m 6’ and had ~9%BF last time I had it checked, that was about a year ago but I do not think it has changed much. Fortunately, I am no longer a twig but I'm far from hyoooge . . . I'm slowly workin on it.
Below is my current workout routine . . . try not to laugh too hard I know my lifts pale in comparison to you guys BUT I'm looking to improve .
- Flat DB bench press: 95x10, 110x8, 120x6
- Squats (shoulder width ATG): 225x10, 245x8, 275x6 (I have had knee probs in past so I am hesitant to go too heavy w/ squats)
- Abs - Knee raises (done with those arm straps that hook onto the pull up bar on the squat rack, I do them in between sets of squats): 1st set alternate twisting up to each side then straight up – 8 for each movement = 24 total, 2nd set alternate twisting up to each side – 12 each side = 24 total, 3rd set straight up 30
- Super set weighted dips and pull ups (b/c weight belt w/ chain is popular) dips: 2 sets of BW+90 x 12, 2 sets of BW+ 125 x 6-8; pullups: wide grip BW+ 45 x 12, narrow grip BW + 45 x 12; wide grip BW+ 80 x 6-8, narrow grip BW + 80 6-8
- EZ curl biceps curl : 105 x 10, 115 x 8, 125 x6
- DB shoulder press: 65 x 10, 75 x 8, 80 x 6
- Incline DB hammer curls: 40 x 10, 45 x 8, 50 x 6
- Incline DB bench press: 80 x 10, 90 x 8, 95 x 6
- EZ curl reverse curls : 85 x 10, 95 x 8, 100 x 6
- Chest supported rows: 115 x 10, 135 x 8, 160 x 6
- Leg press: 630 x 10, 720 x 10, 810 x 8
- Superset the following: front delt DB raises: 35 x 10, 40 x 8, 45 x 6; lateral delt DB raises: 25 x 10, 30 x 8, 35 x 6
- Shrugs on a hammer strength type machine: 230 x 10, 270 x 8, 320 x 6
- Back extension( not sure if that is the name – upper body is cantilevered off the edge of the bench and you face the ground and bend at the waist): 3 sets of 20 @ BW + 90
- Rope triceps extension: 110 x 10, 130 x 8, 140 x 6
- Seated Calf extension (one leg at a time): 210 x 15, 220 x 12, 230 x 10
- Lying leg curl (one leg at a time): 60 x 10, 65 x 8, 70 x 6
- DB rows: 95 x 10, 105 x 8, 115 x 6
So, if I were to try a 3 day split what would you guys suggest. I am limited to 3 days due to my schedule. I may be able to stretch it to a 4 or 5 day split at the end of the summer but it is hard to say. For what it’s worth I try to avoid exercises that require a spotter b/c I do not have a workout partner due to my messed up schedule. Hence all the DB lifts instead of BB. For what it's worth I have not added deadlift b/c I was not sure my form was correct ( I tried it a few times) and I figured it was not worth getting injured due to crappy form.
Anyway, I would appreciate some suggestions if you have any. Thanks ahead of time.
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