Starting weight lifting again - help please :)
- Thread starter alexakasloth
- Start date
I liked the pyramid setup of the routine, I made quite big gains using it then I hit a wall, and needed to mix it up a little so I went back to 2 fully body workouts per week, current routine works out like this:
Day 1 - Routine 1
Day 2 - Rest
Day 3 - Cardio
Day 4 - Routine 2
Day 5 - Rest
Day 6 - Cardio
Day 7 - Routine 1
etc, roughly twice a week, sometimes three depending on the how the days line up.
Based around compound exercises with a few isolation exercises.
Routine 1:
Flat Bench Press 3x8
Close Grip Bench Press 3x8
Barbell Shrug 5x10
Arnold Dumbbell Press 3x8
Deadlift 3x8
Calf Raises 5x10
Barbell Squat 3x8
Barbell Lunge 3x8
Sit-Ups 2x25(with weights)
Chin-Ups 5x10 (with weights)
Routine 2:
Incline Bench Press 3x8
Weighted dips 3x8
Standing Dumbbell Upright Row 3x8
Cuban Press 3x8
Bent Over Barbell Row 3x8
Calf Raises 5x10
Barbell Squat 3x8
Barbell Lunge 3x8
Sit-Ups 2x25(with weights)
Alternate Hammer Curl 3x8
I am quite limited to what I can do since I workout at home but I'm happy with the progress I've made so far.
Day 1 - Routine 1
Day 2 - Rest
Day 3 - Cardio
Day 4 - Routine 2
Day 5 - Rest
Day 6 - Cardio
Day 7 - Routine 1
etc, roughly twice a week, sometimes three depending on the how the days line up.
Based around compound exercises with a few isolation exercises.
Routine 1:
Flat Bench Press 3x8
Close Grip Bench Press 3x8
Barbell Shrug 5x10
Arnold Dumbbell Press 3x8
Deadlift 3x8
Calf Raises 5x10
Barbell Squat 3x8
Barbell Lunge 3x8
Sit-Ups 2x25(with weights)
Chin-Ups 5x10 (with weights)
Routine 2:
Incline Bench Press 3x8
Weighted dips 3x8
Standing Dumbbell Upright Row 3x8
Cuban Press 3x8
Bent Over Barbell Row 3x8
Calf Raises 5x10
Barbell Squat 3x8
Barbell Lunge 3x8
Sit-Ups 2x25(with weights)
Alternate Hammer Curl 3x8
I am quite limited to what I can do since I workout at home but I'm happy with the progress I've made so far.
Very different routine you have there. I'm a firm believer that legs and back should be worked on their own days. This has been the absolute best for me and means they will get optimum focus for the session and time to recover.
How are your gains on this routine?
How are your gains on this routine?
S7yl3s said:
Gains are good, although I was cutting for 3 weeks there during August, didn't make any significant gains nor did I expect to. As much as I would like to do a 3/4 day split, I don't have the time so this suits me more doing fully body workouts.
If I can find more time, I might go back to day splits during the week but it's not an option at the minute.S7yl3s said:Good stuff, well as long as it works for you mate
What's your diet like? intake etc? And what does your cardio consist of? I presume you drop down dramatically or cut this when you're bulking?
Yeah, the cardio takes over during cutting, I'm very pleased with the results, my aim was to bulk up to 200lbs with maybe 15/16% bf and then cut down to 195lbs. I bulked up to 198lbs, then started cutting mid August. Got down to 190lbs and I was very pleased with the results. I didn't plan to cut down as much but everything is much more defined now. I would say my bf is around 11/12%. I dropped my daily calories intake by 500 during the cutting which I did for around 3 weeks. It was my first attempt at cutting but my god I was starving as well 24 hrs a day. lol
Overall my diet is pretty good, there is room for improvement though and I know that. But I'm one of the fussiest eaters to have ever walked earth. Cardio consists of jogging or cycling, my preference being cycling, but when I jog it's always on grass, I'm not going to **** up my knees on gravel or concrete. It's only a matter of months before I need to start getting to a gym because there's only so much you can do squatting and benching alone at home.
Linoge said:
I know the feeling. Luckily for me I have someone to spot me so I can do whatever I need. Being spotted for, or spotting 300lbs + squats isn't the most fun you can have though! Find a decent gym and get a decent training partner your results will go through the roof
someone who can really give it beans and really get you going Well done with the work so far mate glad to see people enjoy this as much as me
S7yl3s said:I know the feeling. Luckily for me I have someone to spot me so I can do whatever I need. Being spotted for, or spotting 300lbs + squats isn't the most fun you can have though! Find a decent gym and get a decent training partner your results will go through the roof
Well done with the work so far mate glad to see people enjoy this as much as me
Cheers mate.
Unfortunately I'm the only one out of my friends that does any form of exercise. lol I've got a good local gym that I found a few months ago, went a few times and the guys there knew what they were talking about unlike my local leisure centre who spout the biggest load of bs I've heard. Might try and get my brother to start soon. 
He doesn't know it yet.Linoge said:Cheers mate.
Seriously go for it. I train with my brother and it's fantastic. You can really push yourself because YOU DO NOT WANT TO LOOSE TO YOUR BROTHER
I started doing weights a while ago and since then most of my mates have started doing them and getting really into it. It's nice to give advice to people who have started a sport because they have seen your own personal gains.
I got a lot of good comments from friends during the summer which is brilliant for me, very motivating, they ask questions about what I do, get inspired for 5 minutes, go home and go back on their computers. Two of them are quite interested in it, but whenever I try and get them to cycle with me, the excuses roll in. lolUnfortunately for my brother, I outweigh him by some 80lbs, he'll need to get his ass in gear to catch me.
S7yl3s said:
Sure thing
I'll update it weekly or something. I'll post up my chest/leg/bicep sizes tomorow.