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Old 06-20-2013, 04:39 PM   #1
SDG1994
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Default First time making my own routine any advice/props would be much appreciated.

Hi everyone its first time making my own routine any advice/props on how it looks or some changes that could be made would be much appreciated.

some stats
18yrs old been training 'serious' about 1year, 2years more or less 5month on 1 off eating bad so on.
im also doing carbnite solution trying to drop a few (carbs make be feel bloated/lethargic so i gave it ago.....high protein and moderately high fats no complaints so far)
bench 95kgx1 (prefer DB as its easier on my shoulders)
squat 110kgx2 (wanting to improve on this)
deadlift 145kgx1 (my best lift so im happy with it for now)

^ lifts not impressive at all but its what im working with.

anyways so hear it is......

Legs (quads/calves)
A. Squats 6/5/4/5/6
B. Front squats 5x5
C. Single leg press 3x10
D. Calves 4x12-15
E. Ab wheel 3x10

Push/pull (chest/back width)
A. Flat DB bench 6/5/4/5/6
B. Lat pull-down 3x10
C. Floor press 4x6-8
D. Overhand seated row 3x6-8
E. Decline/incline flies 3x15
F. Push-downs superseted with tricep kickbacks
G. Face pulls 4x10

Legs (posterior chain/calves)
A. Sumo deadlift 3x6-8
B. Box squats 3x6-8
C. Lunges 2x up and down small room
D. Good mornings 3x6-8
E. Hamstring curls 4x10
F. Calves 4x12-15
G. Weighted Sit ups x50

Push/pull (shoulder/back thickness)
A. Overhead press 6/5/4/5/6
B. Incline bench 3x8-10
C. Pendlay rows 5x5
D. Lateral raises 4x10-12
E. DB rows 3x6-8
F. Face pulls/band pull aparts 4x8-10
G. Heavy barbell curls 3x6-8
H. 1min hammer curls x2-3

im thinking it looks ok but i think ppl might say its quite abit of volume......thanks in advance.
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Old 06-20-2013, 04:46 PM   #2
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Almost 30 different lifts and more than 100 working sets, I'd say that's a bit much for somebody at your level. But I'm a big believer in simplicity, so who knows. . .
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Old 06-20-2013, 04:56 PM   #3
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I agree with OR. Pick a primary compound each day, bust your ass on it for 30-45 mins and follow up with 2-3 assistance movements with 3-5 sets each! Simple does it, those awesome gains come not from isolating or switching!

Good luck man =)
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Old 06-20-2013, 05:02 PM   #4
SDG1994
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thanks guys, but is there any routines ud suggest (no barbell benching though)
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Old 06-20-2013, 05:08 PM   #5
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What's your goals?
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Old 06-20-2013, 05:11 PM   #6
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well im currently trying to drop some weight by doing CNS and looking to try to maintain the little strength i have to begin with
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Old 06-20-2013, 05:17 PM   #7
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Originally Posted by SDG1994 View Post
well im currently trying to drop some weight by doing CNS and looking to try to maintain the little strength i have to begin with
I'd probably suggest something like Swede mentioned. Really focus on a few BIG lifts (Squat, Deads, Bench, Press) and fill in with a couple of accessory lifts each session. 5/3/1 from Wendler should fit your goals and strength levels really well. Something nice about hitting rep PRs while trying to maintain or build strength. It's easy to follow and it's customizable to be your own creation (picking lifts that you like). Jim has some good articles about making the routine work for mass, or strength, or conditioning.

Last edited by Off Road; 06-20-2013 at 05:21 PM.
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Old 06-20-2013, 05:18 PM   #8
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But there are other routines out there that will work well too. Just wait and I'm sure many will help you out.
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Old 06-20-2013, 05:27 PM   #9
SDG1994
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ok ill stick around and see what happens, cheers man
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Old 06-20-2013, 08:55 PM   #10
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I love volume, but what you have isn't a lot of volume. It's a lot of bullshit. Single leg press? Flies? Lunges? Dude, what are you doing?

Squat, deadlift, push stuff away from you, and pull stuff towards you. Don't worry about variations yet. You need to get stronger in these 4 things. If you need to lose weight, then do everything in your power to get stronger in these 4 things while you lose weight.

Don't worry, most people do what you've done. They stuff a bunch of crap in a program, but that's all it is; crap. Cut out anything that isn't making you stronger.
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