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Old 01-05-2010, 03:18 PM   #21
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Thanks BTB.
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Exercise: . . . . . . . .Current/6 mon./12 mon.
SQUATS: . . . . . . . . . . 250/270/360
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OVERHEAD PRESS: . . . . 110/135/170


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Old 01-05-2010, 03:35 PM   #22
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Originally Posted by BendtheBar View Post
Anything involving good mornings, squats and deadlifts will be growth-inducing. Keep hitting it hard!
Agreed, I've never done good mornings cause of my back (to afraid). Good work man!
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Old 01-06-2010, 03:46 PM   #23
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Default Day 3 - Jan. 6, 2010

Today was my Core day - Active Rest. I was a little sore today after working my quads and calves yesterday.

Push-ups: BWx4x15

Sit-ups: 40x1x60sec.
36x1x60sec.
30x2x60sec.

Chin-ups: BWx4x12

Leg Lifts: 4x12

Jump Squats: 4x20

I had 15 seconds of rest between each set.

Next week I am going to try and add 7-10% of my BW to each exercise.
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Old 01-07-2010, 01:41 PM   #24
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Today I felt good. I worked my shoulders and my back today.

Arnold Press: 25x5x5

Front DB Raise: 15x5x5

Bentover Lat. Raise: 10x5x5

Standing Lat. Raise: 15x5x5

DB Rows: 60x5x5
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Old 01-07-2010, 03:17 PM   #25
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Originally Posted by jhuse2 View Post
Today I felt good. I worked my shoulders and my back today.

Arnold Press: 25x5x5

Front DB Raise: 15x5x5

Bentover Lat. Raise: 10x5x5

Standing Lat. Raise: 15x5x5

DB Rows: 60x5x5
is this your only back day for the week? cause i only see one back exercise in that workout
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Press:_______135

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Old 01-07-2010, 03:54 PM   #26
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is this your only back day for the week? cause i only see one back exercise in that workout
I am going to incorporate Bent Rows into the routine. On wedsndays I do Chin-ups to work my back. On Tues. I perform Deadlifts.

I could use some pointers. Grim offered a condensed routine for my chest and I will do that next week. I have never been formally trained and I find the information in the Mags to be contradictory.

My main goals are to gain about 15-18lbs. of muscle. staying within 185lbs and 190lbs. trim. I want to look strong and have the strength to back up my physical apperance. Right now I way 181-182lbs. I am 5'-10.5" I put my measurements torward the beginning of this thread.

In 6 months I would like to be able to:
Bench: 180-200

Deadlifts: 275-300

Squat: 225-250

Military Press 120-130

If these goals are not possible with a beginner then I let me know.

Thanks, James
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OVERHEAD PRESS: . . . . 110/135/170


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Old 01-07-2010, 05:26 PM   #27
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Originally Posted by jhuse2 View Post
I am going to incorporate Bent Rows into the routine. On wedsndays I do Chin-ups to work my back. On Tues. I perform Deadlifts.

I could use some pointers. Grim offered a condensed routine for my chest and I will do that next week. I have never been formally trained and I find the information in the Mags to be contradictory.
I would love to help.

Deadlifts, chins and rows are 3 very good complimentary exercises. I think if we get you the right exercises, then you can piece them together however you like.

You train in the garage correct? Are there any exercises you can't/won't do because of equipment limitations or health problems?
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Old 01-07-2010, 06:29 PM   #28
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I have no physical limitations. The only I can't do is go to a gym and use any of the equip. there. I have included the equip. I have at my house. I have included pics

1 Bench (incline & decline)
1- 45lbs. bar
1- 25lbs. bar
1- ez bar
1- 45lbs plate
2- 35lbs plate
2- 25lbs plate
14 - 10lbs plate
8 - 5lbs plate
14 - 2.5lbs plate
4 - 1.5lbs plate
2 - 35lbs dumb bells
2- 25lbs dumb bells
2- 5lbs-25lbs adj. DB

I hope this helps. Thanks Steve.

James
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Exercise: . . . . . . . .Current/6 mon./12 mon.
SQUATS: . . . . . . . . . . 250/270/360
BENCH PRESS:. . . . . . . 175/200/275
DEAD LIFTS: . . . . . . . .255/300/435
OVERHEAD PRESS: . . . . 110/135/170


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Old 01-08-2010, 08:45 AM   #29
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Can you use that bench as a squat stand? Not sure how high it goes...

Basic exercises are:

(There so not include Olympic lifts but could. I've never really used Olympic lifts so they're a bit beyond me)

Back...Deadlifts, Sumo Deadlifts, Pullups, Barbell Rows, Yates Rows, DB Rows, T-Bar Rows, One Arm T-Bar Rows.

(You can do T-bars with the barbell lodged in a corner.)

Hamstrings...Romanian Deadlifts, Good Mornings, Sumo Stiff Leg Deadlifts, Sumo Deadlifts.

Chest...Bench Press, Incline Bench, Dips between Chairs, Pushups, Dumbbell Bench, Dumbbell Inclines, Floor Press.

Triceps...Closegrip Bench, Seated Overhead Barbell Extensions, Skullcrushers, Seated Behind the Head Dumbbell Extensions, Dips.

Biceps...Barbell Curl, Dumbbell Curl, Hammer Curl, Seated BB Curl, Seated DB Curl, Preacher Curl, Concentration Curl.

Shoulders...Standing Military Press, Push Press, Seated Behind the Neck Press, Seated Military Press, Seated Dumbbell Press, Upright Rows, Seated Arnold Press, and - of course - laterals (which I personally do not care for).

Traps...Barbell Shrugs, Power Shrugs, Dumbbell Shrugs, Deadlifts

Quads...Squats, Front Squats, 20-rep squat sets.

I'm sure I missed a few you could do, but that's a good start. Now some things to think about:

A) Most naturals perform better on no more then 3-4 days per week. a 5 day per week split usually just opens the door to frivolous exercises.

B) You can go the full body route, 3 days a week, or stay with a split - push/pull/legs (3 day), or a 4-day split. Fullbody routines tend to be very effective for most guys, but I believe splits are good as long as you use good exercise selection.

c) Workouts shouldn't exceed an hour per day. There is a lot you can do in an hour. I recommend never taking more then 2 minutes between sets unless you are setting up for another exercise, or are dead from something like squats and can't breathe.

You can pretty much put in whatever exercises, and rep/set schemes you want within these parameters, and then - and only if you have time left in the routine - add in isolation movements. generally, for most exercises, 3 sets is enough. For the big exercises like squats and bench, I believe it doesn't hurt to do more simply because you are practicing and building strength on a very key movement for mass.

If you go the fullbody routine route, you will have a lighter day, in which you will use more isolation style movements.

Reps...generally stay around 6-10. You can go higher on legs, but in general most exercises can stay within this range.

Progression...always try for more reps on every set.

Exercise selection...stick with exercises in which you can do progression at home. There's no point in doing an exercise if you're limited by weight.

I hope this helps some.

Start by deciding on a split/fullbody. Then choose exercises you can do in an hour. We'll go from there.
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