to my weight lifters.

[LThunderpocket]

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.

[Gh0stFT]

 

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

Happy weight lifting LThunderpocket !

R
Gh0stFT

[LThunderpocket]

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

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.

[Ripsnort]

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.  )

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.

[Hoarach]

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. 

[LThunderpocket]

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.

[Gh0stFT]

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!
Well maybe after the diet is over and with increased calories i try to find out
what max weight i can lift!

R
Gh0stFT

[Hoarach]

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.

[fudgums]

I'm not going to brag...

[Plazus]

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.

[Plazus]

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.

[LThunderpocket]

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

[fudgums]

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

[LThunderpocket]

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

[Plazus]

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.

When in doubt, I'll eat a chunk of peanut butter before bed if nothing else works out.