workout regimen

thatsmyspot
thatsmyspot Posts: 29 Member
in Goal: Gaining Weight and Body Building
hey again. this is my new training regimen. keep in mind I don't go to a gym and i can do all
this stuff from my house. I am trying to convert
to upper/lower days and my goal is to work my muscles out twice weekly
I understand that this is probably garbage as I am new to working out. So
If anyone can politely criticize my routine, any help would be greatly appreciated.
I also realize push ups are an upper workout but I am incapable of performing many leg
exercises.

Monday
Dead lifts 3/5
Back pulls 3/8
Preacher curl 3/10
Chest press 3/8
Bench Press 3/6
Shoulder press 3/10
Lateral raises 3/15
Dips

Tuesday

Crunches 100
Squats 3/10
Lunges 3/10
Leg curls 3/10
push ups 60

Thursday

Bench Press 3/6
Incline Chest Press 3/8
Dips 100
Skull crushers 3/8
Tricep extensions 3/10
Cable crossovers 3/15
Shrugs 3/15
Shoulder Flys 3/10

Friday

Leg extensions 3/10
Squats 3/10
Calf raises 3/30
Lunge 3/10
Crunches 100
Push ups 60

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Replies

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  • ndj1979
    ndj1979 Posts: 29,136 Member
    OP - I have been doing this one for two months and like it..
    http://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workout-split.html

    why are you combining back/shoulder/chest on monday …???

    Like MrM said you really need to follow a structured program and not design your own...

  • thatsmyspot
    thatsmyspot Posts: 29 Member
    the problem is I don't have certain equipment so I have to make do with what I have.
    and I am putting everything into upper /lower. someone also harassed me for doing just shoulders in one day so I put them together. I don't know what I am doing honestly

  • ndj1979
    ndj1979 Posts: 29,136 Member
    thatsmyspot wrote: »
    the problem is I don't have certain equipment so I have to make do with what I have.
    and I am putting everything into upper /lower. someone also harassed me for doing just shoulders in one day so I put them together. I don't know what I am doing honestly

    if you have dumbbells and barbells you can do the routine that I provided…

    OR

    if you insist on your own program you need to re range it..

    maybe something like this

    monday - chest/arms
    tuesday - quads/hamstrings
    wens - light day/off
    thursday - shoulders/triceps
    friday - back/calves
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  • thatsmyspot
    thatsmyspot Posts: 29 Member
    I have a bench, dumbbells, barbells , and a cable machine. the key is I really want to get all I can out of 1 week, I've researched that muscles heal every 3 to 4 days so i'm trying to cram in a double workout
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  • thatsmyspot
    thatsmyspot Posts: 29 Member
    that's just the thing i don't have a squat rack. i dead lift it off the floor and throw it up. and i'm only doing 105 pounds cause that's all my tiny wrists can throw up.

    so my one rep max's are
    not sure exactly what an overhead press is but
    shoulder press is 50 pounds each hand
    185 bench
    200 dead lift
    105 squat (could be a lot more if i had a rack)
    and also barbell rows don't think i have ever done
    closest is back pulls which is 160

    you guys are very fast at responding. appreciate it
  • ricardo510diaz
    ricardo510diaz Posts: 64 Member
    edited February 2015
    I read your other post and after reading this one, I'd say take into consideration what these guys are saying about a structured program. It seems like you put this weight on really fast and quick weight gain leads to a lot of fat gain; your body weight to strength ratio is very telling, man. I did the same thing that you did, I put on like 40lbs in like 6-8 months, going from 125 to like 165, and because I was a smaller dude for so long, I loved the feeling of being big. I finally cut down to 150lbs and 7% body fat and ended up looking leagues better; I realized looking back at myself in photos, I was the wrong kind of "big" - I was way fluffier than I thought I was. I'd suggest to get a routine structured, to start cutting down, get your lifts up, and then slowly bulk back up while doing this. Just my two cents as I've been in a similar situation, I wanted to bulk to 180, but cut instead and I'm glad I did, now I'm gonna slowly bulk back up with only like a 2-300 calorie surplus*.
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  • thatsmyspot
    thatsmyspot Posts: 29 Member
    ricardo you nailed it exactly I do like feeling big, cause people have ignored me my whole life, but as you said I am definitely a bit fluffy, I'm gonna see what this new eating regimen i'm on is going to do as I have only been on it a week and I will change accordingly.

    MrM i feel like i can lift more than 200 but i always lose my grip on the bar and it feels like the weight shifts to my wrists, i probably have terrible technique i will research that. also it is very hard to copy an exact regimen online becuase there is always one or two exercises i cant do. thus why I am trying to create my own to my best ability
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  • auddii
    auddii Posts: 15,357 Member
    thatsmyspot wrote: »
    ricardo you nailed it exactly I do like feeling big, cause people have ignored me my whole life, but as you said I am definitely a bit fluffy, I'm gonna see what this new eating regimen i'm on is going to do as I have only been on it a week and I will change accordingly.

    MrM i feel like i can lift more than 200 but i always lose my grip on the bar and it feels like the weight shifts to my wrists, i probably have terrible technique i will research that. also it is very hard to copy an exact regimen online becuase there is always one or two exercises i cant do. thus why I am trying to create my own to my best ability

    Agree on mixed grip, also, chalk is super cheap (although can be a little messy in the home). I can't believe how much of a difference chalk made with my grip.
  • thatsmyspot
    thatsmyspot Posts: 29 Member
    ya actually i have been doing overhand i just did 210 with the mixed grip fairly easily but now i'm out of weights.. gonna have to go buy some 45s
  • auddii
    auddii Posts: 15,357 Member
    thatsmyspot wrote: »
    ya actually i have been doing overhand i just did 210 with the mixed grip fairly easily but now i'm out of weights.. gonna have to go buy some 45s

    Haha, that's a good problem to have. :)
  • erickirb
    erickirb Posts: 12,294 Member
    I agree that there is no reason to build your own program. If you like the way you are doing it, I would suggest looking into Wendler 5/3/1 and usethe 4 day/week programing. I would also suggest on the squat days, don't do crunches first (need strong unfatigued core to do then correctly) or leg extensions (you don't want fatigued quads before squatting)
  • erickirb
    erickirb Posts: 12,294 Member
    thatsmyspot wrote: »
    I have a bench, dumbbells, barbells , and a cable machine. the key is I really want to get all I can out of 1 week, I've researched that muscles heal every 3 to 4 days so i'm trying to cram in a double workout

    Then why not look into starting strength, or stronglits 5x5?
  • Wheelhouse15
    Wheelhouse15 Posts: 5,575 Member
    Don't try to cram in a double workout. Most of your exercises are just accessory/assistance exercises and they are pretty much interchangable. You are just hitting the same muscles for far too many sets so you need to drop it down a bit. You can always rotate accessories on a monthly or even weekly basis if you like but you need to pare it down or you are going to spin your wheels.
  • thatsmyspot
    thatsmyspot Posts: 29 Member
    these workouts have been fascinating to read to say the least, I feel like id need a coach to do the wendler workout, seems like id need a lot of experience to know what percentages i should do. I might try the PHUL for a bit. I like how it mixes strength with mass.
  • thatsmyspot
    thatsmyspot Posts: 29 Member
    also my goal is to hit 200 pounds at 10% body fat. after that just maintenance
  • ndj1979
    ndj1979 Posts: 29,136 Member
    thatsmyspot wrote: »
    also my goal is to hit 200 pounds at 10% body fat. after that just maintenance

    not to derail your goals…but is your profile picture you now? Because I think you may be over 10% BF already….

    or are your aging you want to get to 200 pounds and then cut to 10% body fat???
  • thatsmyspot
    thatsmyspot Posts: 29 Member
    ya im 18% bf right now . im gonna get up to 180 first then cut, providing my bf doesnt go up to much.
  • _Terrapin_
    _Terrapin_ Posts: 4,301 Member
    thatsmyspot wrote: »
    the problem is I don't have certain equipment so I have to make do with what I have.
    and I am putting everything into upper /lower. someone also harassed me for doing just shoulders in one day so I put them together. I don't know what I am doing honestly


    Pretty sure I mentioned shoulders in a day wasn't something which made sense. As others have mentioned find a structured program you can follow. If you really get jammed due to a lack of a rack or equipment etc try to find exercises which incorporate more compound lifts. You can also find used power racks(if room permits) for use at home. Too much ancillary move and too few compound movements you will in fact get frustrated.

    Last, if you want to add 10 pounds prior to a cut (while it doesn't make sense to me) you have a higher likelihood of success at ETP( eat train progress) then the threads alone.

    Best of luck.
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  • thatsmyspot
    thatsmyspot Posts: 29 Member
    ya thats my goal.. I dont know if its even achievable. I am 5'10
  • thatsmyspot
    thatsmyspot Posts: 29 Member
    I think i will look for a power rack. I do have enough room
  • Cortelli
    Cortelli Posts: 1,369 Member
    thatsmyspot wrote: »
    ya thats my goal.. I dont know if its even achievable. I am 5'10

    I don't profess to have the be-all answer, and I am only riding on stuff I've read from folks I respect, but at 5'9" myself, I don't expect to be able to get to 175 at 10%, and that might be getting really close or reaching an expected maximum genetic capability doing so naturally. I do hope to get to somewhere around 165 - 170 at 10% (but will look to settle at higher weight and higher BF% - when I get close to 10% I just don't feel all that great). Here's a link consolidating some opinion: bodyrecomposition.com/muscle-gain/whats-my-genetic-muscular-potential.html/

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  • thatsmyspot
    thatsmyspot Posts: 29 Member
    good article. I don't need to be exact but i would like to get to my "threshold". Id probably also be happy at 190 and 12% cant really tell what that would even look like.
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