Aces High Bulletin Board
General Forums => The O' Club => Topic started by: LThunderpocket on May 23, 2011, 11:51:22 PM
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hey guys,weight lifters.I thought I'd share my workout routine with you incase you were willing to try somthing new.ive done this same routine for about 3 years now and went from 180 lbs to 230 lbs of pure muscle.
to start out,i am going to say that i started lifting when i was in 8th grade with 1 of my buddies.the first time attempting to bench press i could only do 90 lbs.every 3 days i would try adding 10-20 more lbs until i could rep it 2 times.9th grade going into 10th grade summer,i got on my highschool football team.we mainly did 4 workouts at our weight room (bench,incline,squat,and power clean.)it helped with football but not overall size.going into my junoir year i was repping 215 6 times doing 3 sets.incline i had 190 5 times 3 sets.now onto squat and power clean,my 2 weakspots.i was a D lineman (tackle and end).standing 6'6 and 195.but the problem was i could only squat 220 and power clean 130.i decided the best way to "tweak" those 4 workouts was by adding more lifts into my regiment.
so me and my friend who i mentioned earlyer devised a 3 day workout routine to build muscle and gain weight.after 3 months i had gained roughly 15 lbs.
-the lifts by weight,reps,and how many sets.
Monday:
Bench Press- 250 -7 reps-4 sets.
Incline: 215 - 6 reps - 3 sets
dumbell press: 105-5 reps-3 sets
Military Press: 190 -4 reps-3 sets
Lat pull down :140-8 reps-5 sets.
parralell,wide grip,normal pullups: 15 reps-3 sets
arm raises: 15 -10-3 sets.
Tuesday:
squat:310-4 reps-3 sets
dead lift:300-3 reps-3 sets
power clean:160-4 reps-3 sets
leg press:420-3 reps-2 sets
Wednesday:
2 mile run with 40 lb weight vest
1000 situps with 40 lb weight vest
500 pushups
40 lb wrist curls
punching bag(20 mins)
note:this is a VERY strenuous workout for 3 days straight.if you have any medical problems i wouldnt do all of the lifts.
i usualy make a protien shake (1/3 of a gal.)drink half 15 min before workout and rest 30 min after the workout.
everyother month i take creatine every day.then rotate.if you do do this,drink more water then you normaly would.
*it took alot of time and hard work to get to where i am now,i hope it helps many others.
oh and please dont destory my thread,this is a legit thread im not screwing around on. :salute
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:aok
i like it!
i do weight lifting too, now in the 3rd year and i'm in the best shape even with my 42 years!
Today i look better then in my 20th or 30th LOL
I do a 3 Split too, one day chest, one day legs and one day back. I add Shoulders here and there.
What i do is a 10 Weeks exercise and then 2, 3 Weeks off. I train the Max-Ot style,
heavy weights 4-6 reps. The train last not longer then 30mins! you couldnt train longer anyway
its intense.
Before Summer i check my calories too add slowly cardio more and more until my bodyfat
is in the single digit (this is where i'm right now). I'm ready for the summer :D
Happy weight lifting LThunderpocket !
R
Gh0stFT
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:aok
i like it!
i do weight lifting too, now in the 3rd year and i'm in the best shape even with my 42 years!
Today i look better then in my 20th or 30th LOL
I do a 3 Split too, one day chest, one day legs and one day back. I add Shoulders here and there.
What i do is a 10 Weeks exercise and then 2, 3 Weeks off. I train the Max-Ot style,
heavy weights 4-6 reps. The train last not longer then 30mins! you couldnt train longer anyway
its intense.
Before Summer i check my calories too add slowly cardio more and more until my bodyfat
is in the single digit (this is where i'm right now). I'm ready for the summer :D
Happy weight lifting LThunderpocket !
R
Gh0stFT
Marine Corps PT every morning on top of this.before i went to basic i was doing alot of cardio and high reps.
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First off, there are primarily two types of goals in weightlifing.
Strength training.
Body building.
I prefer the former to the latter.
A modified version of the German 10-set is what the highschools have the kids doing around these parts.
http://www.apxstrength.com/
I went on a 12 week program last spring with a goal to break my bench plateau I was stuck on. I also wanted to set an example for my oldest son (age 15..lead by example..blah blah). I have been strength training since age 15 but had never done anything so hard as this 12 week program.
It nearly killed me, but I broke my plateau! (315 lb. bench press, and I'm 50 years old. :cool: )
http://www.apxstrength.com/
In a nutshell, you work your core muscles at max weight where you can just barely do 6 reps. And you do 10 sets of each. Takes about 1.5 hours, 6 days a week.
I assure you, any plateau you hit will vanish after 12 weeks. :)
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Since Im still playing college football, my program is geared toward that but I can share.
My max bench is over 400 lbs now and squat over 500.
Workout routines:
MWF workout but I do mine a tad different from what the school program is geared.
Squat every work out day. Hang clean MF. Incline bench M and bench wed. F do a close grip incline bench as well as regular bench with 225 on to do as much as can for 3 sets. Rows I do on M and lat pull downs on F. Do curls and skull crushers on W. M and F do shrugs before cleaning. Do butterfly on M and F. Also on W do tricep pull downs. Fridays and Mondays I also do military push press.
My sets for almost everything is 5x5. Increasing weight everytime. Along with the bench sets on W I also do a pyramid set which is a little unique. Need 3 spotters. Start off with 50lbs over the max and do 2 reps, without racking the bar have the weight stripped down to for some 225 I do 275 however. Do 4 reps of that and then strip it down to 135 and burnout. Also on regular bench day, also do a race to 30 with 225 and have a race with another person or can simulate it and do as many as can in one set until you get to 30 reps. This will take multiple sets.
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Since Im still playing college football, my program is geared toward that but I can share.
My max bench is over 400 lbs now and squat over 500.
Workout routines:
MWF workout but I do mine a tad different from what the school program is geared.
Squat every work out day. Hang clean MF. Incline bench M and bench wed. F do a close grip incline bench as well as regular bench with 225 on to do as much as can for 3 sets. Rows I do on M and lat pull downs on F. Do curls and skull crushers on W. M and F do shrugs before cleaning. Do butterfly on M and F. Also on W do tricep pull downs. Fridays and Mondays I also do military push press.
My sets for almost everything is 5x5. Increasing weight everytime. Along with the bench sets on W I also do a pyramid set which is a little unique. Need 3 spotters. Start off with 50lbs over the max and do 2 reps, without racking the bar have the weight stripped down to for some 225 I do 275 however. Do 4 reps of that and then strip it down to 135 and burnout. Also on regular bench day, also do a race to 30 with 225 and have a race with another person or can simulate it and do as many as can in one set until you get to 30 reps. This will take multiple sets.
i havnt done a max in a long time.but the most ive ever done was 425.maxing is more of a strength test,at least the way i look at it.i also do close grip bench every now and then but for some reason it hurts my forearms.
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woah you guys are tough, the weights i lift are nothing to brag about hehe
But i remember 1 1/2 years ago i started a 10 weeks 5x5 system with the
goal to lift 100kg (220lbs) bench press, but to be honest that was only for
my ego ;) but hey it worked.
Today i train bench press in the 80kg - 90kg (176lbs - 198lbs) area, and the
chest is growing great! :D
Well maybe after the diet is over and with increased calories i try to find out
what max weight i can lift!
R
Gh0stFT
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i havnt done a max in a long time.but the most ive ever done was 425.maxing is more of a strength test,at least the way i look at it.i also do close grip bench every now and then but for some reason it hurts my forearms.
My problem is I have had several back and shoulder problems. Been told I will most likely need shoulder surgery on my AC joint after college is donr. Seen the physical therapists too much to count hehe.
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I'm not going to brag...
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Thanks for sharing these routines! I started lifting weights for the first time in January 1st of this year and have gained over 20 pounds of muscle. I've seen a big improvement in size and strength. I am thinking about switching my routine a little bit. Thinking of kicking the weights up a little bit more with a little fewer reps as well.
I've been doing three sets of 8-13 reps to fail. I have seen a significant increase in strength, but not so much in weight. I may start doing three sets of 6-8 instead. I want my weight to be around 180 or 190. I currently weigh 157. When I started lifting in January, I weighed a little less than 135.
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I also should point out that I probably should be weighing around 165. But lately I haven't had much money or time to invest in food. I can't seem to get the time to sit down and stuff my face with protein/calories/vitamins/minerals on a regular basis. Then again, it doesn't help that my metabolism is a bit on the high end.
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woah you guys are tough, the weights i lift are nothing to brag about hehe
just because someone can do an "impressive" amount of weight,doesnt mean its somthing to brag about.it takes people a long time to get to points.and everyone builds strength at different points.ive stayed at the same weight on all workouts for about 2 months.i try not to do "too much".i just do what i can do and stay in shape.
ive hit lots of points when i was increasing my weight where i wasnt able to put another 10 lbs and do it.(plateaus).ive hit a plateau where i couldnt bench 200 lbs and it took me 3 weeks to be able to bench any more.
for me a good way to get over it,i would drink lots of protien shakes and take creatine.sometimes it helped somtimes it didnt.everyones body is different when it comes to handling weights
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just because someone can do an "impressive" amount of weight,doesnt mean its somthing to brag about.it takes people a long time to get to points.
QFT
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I also should point out that I probably should be weighing around 165. But lately I haven't had much money or time to invest in food. I can't seem to get the time to sit down and stuff my face with protein/calories/vitamins/minerals on a regular basis. Then again, it doesn't help that my metabolism is a bit on the high end.
u can pick up a good tub of protien powder called "WHEY" (pronouced way) at walmart for about 20$.i prefer the vanilla flavor because i like adding stuff into it.
with vanilla i add 2 bananas and 2 handfulls of strawberries.it tastes like a smoothie.
my next favorite is the strawberry flavor,but i still add the same stuff as vanilla,but i find vanilla better.
its got a ton of vitamins and protien packed into it,and the bananas help slow down metabolism to help you gain weight.and the strawberries..are just damn good
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Thanks, LT. I will definitely try that soon. I generally prefer the chocolate Whey Protein instead though. I can get a tub of it at my store that I work at for $18. Body Fortress brand. It is mainly comprised of protein with a touch of creatine. I eat a banana for breakfast almost every morning, along with 3 scrambled eggs, yogurt, and a bowl of cereal. I also take a multivitamin pill each day.
I think my biggest issue is that I run out of food too soon and end up not eating as much toward the end of the week. Too expensive with not a whole lot of time available to eat. :lol
When in doubt, I'll eat a chunk of peanut butter before bed if nothing else works out.
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Thanks, LT. I will definitely try that soon. I generally prefer the chocolate Whey Protein instead though. I can get a tub of it at my store that I work at for $18. Body Fortress brand. It is mainly comprised of protein with a touch of creatine. I eat a banana for breakfast almost every morning, along with 3 scrambled eggs, yogurt, and a bowl of cereal. I also take a multivitamin pill each day.
I think my biggest issue is that I run out of food too soon and end up not eating as much toward the end of the week. Too expensive with not a whole lot of time available to eat. :lol
When in doubt, I'll eat a chunk of peanut butter before bed if nothing else works out.
i started drinking cytogainer shortly after i started drinking whey.its got more protien,creatine,bigger tub,and same price.plus it tastes alot better
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Good article on the subject:
http://www.mensjournal.com/everything-you-know-about-fitness-is-a-lie (http://www.mensjournal.com/everything-you-know-about-fitness-is-a-lie)
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did a max today.only got 315.i used to rep more then that