Training schedual

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Training schedual
Original Poster: Mayonnaise
Forum: Training Logs
Posted On: 07-11-2004, 01:50

Orginal Post: Mayonnaise: Hey, I know I’ve been hodge podging around on these forums, and honestly I have in my fitness too, damn those video games. Well its time to break the habit and take control of my life again and this time I don’t plan on just talking about it. I have lost muscle mass and grown a layer of fat so I am going to start slow and gradually build up, I will also write my weight/height and my daily plans each day for you guys who have time to evalutate until I get a good evenly weekhout routine. If you find my workhouts are weak or slacking throw the critisism at me and I will try my hardest to improve, It is late right now but I plan on starting tomarrow. No need to wish me luck, this IS GOING TO HAPPEN

Post: bushidoka:

Answer a few questions for me mayo, and I will try to help you out a bit.
1 Are you training for mass, eg., body building, for strength, endurance or flexibility? While you can cross train, it is better to have a specific goal to start with.
2 What type of equiptment do you have access to?
3 Do you have knowledge of the muscle groups and various exercises. In other words, how specific do I have to be when I describe exercises or talk muscle?

I gather from your post, that you want to lose weight and gain lean muscle mass. Here are a few guidelines.
Do your cardio first thing in the morning. stretch first, and keep cardio to about 20 min. Start with 3 min stints if your cardio is suffering, until you can go the 20 min.
weights only 3 times per week, for no longer than 90 min. Keep your intensity level high, breaks between sets no more than a min in the beginning. work down to 15 sec breaks.
Eat 6 small meals per day. Consider a whey protein supplement. Start you dietary at 45-50% protein, 35% carbs and 15-20% fats. Good fats. Hold this diet for 3 weeks. Remind me at this time and I will put you on a cyclic diet. Right now, if you wieght 160 lb, start your caloric intake around 25-2700 cal, monitor your weight for the week, let me know the results, and we’ll adjust it as need be. This is based on intense work-outs, a moderatly active life style, and just a little bit of cardio
Lots of water, 8-10 glasses per day.
Feel free to eat fruits, but not alot of them in the beginning.
Show me your routine Mayo, I’ll give you some input.>

Post: Mayonnaise:

Well honestly I have no goal as for trying to gain mass or become lean flexibility is a key though. I weigh 180lbs height 5’11 .
I have very good genes for powerlifting, my father before he became fat was a bodybuilder for a while and still manages to bench 370! I’m at 200…
I would like to gain strength most of all, but am not looking for a football diet where you eat meat and potatoes and basically as much protein possible to gain fat and muscle. Looking for more the lean flexible wrestler look with as little body fat and greatest muscle outcome. So cardio has to be a key for me but its also my least favorite thing to do, so if you got some fun cardio or just some variety ideas of cardio workouts that would help. I currently have acces to basically all lifts inside my basement but don’t have a program. Tomarrow mourning I will wake up at 5am and proably do 20min on my liptus runner to see how tough it is for me then I will lift some weights if I can. I used to be on the BFS program where basically it was 3 times a day each day had core lifts like bench squat deadlift powerclean variety.
I do not have powerclean acces but got other cores and most auxilleries. I will write down what I do tomarrow for you to grade thanks a bunch :mrgreen:
Also i have a decent knowledge of the human anatomy>

Post: bushidoka:

Hey Moayo. How are ya’?
It’s just after 1 am here, so I am just going to clear up one point tonight.
You said “eat meat and potatoes and basically as much protein possible to gain fat and muscle.” Protein does not cause you to gain fat. This is not true. Protein can provide you with a large number of your calories with little or no carbs, and it contains a full amino acid profile, which are the building blocks of life. Also contains some vitamins and minerals, though you can buy some brands of whey which are fortified with these..
The dietary guideline above will do what you want, though at your weight, you will want to increase your total calories to 24-2800 per day.
Anyway Mayo, I’ll talk to you more tomorrow.>

Post: bushidoka:

Mayo. Sounds like you are interested in olympic style power lifting. is that right?
You said that you used to do 3 small workouts a day. Do you have that kind of time to commit?
I would suggest training 3 days per week, every second day like mon, wed and fri. This will help avoid over-training. Do your cardio on your off days if you want to build mass. Do 20 min cardio also on morning of work-out, and you will gain less mass. Vary your cardio regime every work-out.

Here is a good beginners routine. By beginners, I mean when you can do the full routine in 70 min with a partner.
All exercises are: 1 set of 15 reps(warm-up set), 1 set of 10, 1 set of 8, 1 set of 6, 1 set of 4.
Day 1, Mon. Chest shoulders, back-arm.
-bench press, 1×15, 1×10, 1×8, 1×6, 1×4
-incline dumbell flyes
-military press
-dumbell side raises
-seated tricep press
-dumbell tricep kick-back
Finish with dips, 5 sets of 25

Day 2, wed. Biceps, lats, traps and wrist
-curls
-preacher curls
-bent-over lat rows, curl grip
-lat pull-overs
-trap pulls
-wrist curl
Finish with crunches, 5 sets of 25

Day 3, fri. Legs, lower back, calves.
-squats
-dead-lift
-lunges
-leg curls
-leg extensions
-calf raises
Finish with deep squats, free weight, 5×25 reps

To start, just do every second exercise of the work-out.
I wouldn’t add olympic type lifts until you had a strong core again. The workout above is good for about 6 weeks, then it should be altered.
Later Mayo.>

Post: Mayonnaise:

My first day was a a sad beginning, woke up did 20 min on liptus runner setting was endurance so the levels of resistance varied. (i dont like it that much becuase it feels awkward on feet) then lifting I did bench press 185 x10 190×5(was shooting for eight) and 195×4 (couldnt get anymore..) I then moved to curls 2 reps of 60lb + EZ curl bar x10, then did 2 sets of dips (only body weight) ten first time, 9 second time. That was it, My break intervals were about a minute each i was so outa shape..>

Post: Mayonnaise:

Is it good to do deadlift and squats on same day? Im such a pansy on squats in unbelievable. I was squatting more as a freshman than as a senior. Deadlift sucks too so i get a lot of pain doing those (because i slacked off on em) should I wait until my body gets a custom to doing those or take the big pain now in doing them both same day to get maximum workout on legs that day>

Post: The BadBoy:

Bushidoka. you not think that’s a bit excessive for a beginner. I mean 5 set on the bech? Working your back biceps beofore your back? Will you arms not be too fatigued to do the back exercises?>

Post: bushidoka:

This is a beginners program Badboy. We have a two week intro program to get you to the point where you can go through the whole workout , minus the body weight exercise at the end. Remember, beginners are using light weights, they are not starting with 200 lb benches.
The point to weight training is to exhaust the muscle groups being worked. If they are not exhausted when you finish, you did not work hard enough for serious growth.
Working bicep before lats is a very good way of pre-exhausting the bicep, because the number one cheat in the lat row is to pull with your arms rather the the lats. This is wrong. I see tons of guys with small lats, but yet they can row 300 lb. How? They have done a lot of heavy curls, built a large bicep, and they do their heavy rows first while the arms are fresh. Now exhaust their arm muscles, and see how their rows drop in weight! They will be lucky to row 180.
This same principle applies for squat and dead-lift. After your squats, dead-lifts will kill you. By the time you do your lunges you will wish the dead-lifts HAD killed you :lol: This is training. Total exhaustion of all associated muscle groups!
Typically, I would only have a person on this routine for 3 wks, then you would begin to super-set the 2nd and 3rd exercises togather, and tri-set the last three, and then finish off with the body-weight exercises Badboy. This routine with 2 people in 75 min, no problem, 3 people in 90 min.
This type of training will give your muscle great endurance, it will keep going and going. Functional muscle if you will, denser, harder muscle. You want lean and hard, this will do it. Over 14 wks you can drop 15-20 lb bodyfat, and increase muscle mass by 25-35 lb. If you are training seriously, losing bodyfat is no problem.
Of course training is the easy part, nutrition is the real commitment!>

Post: bushidoka:

Remember too Badboy, the first set of each exercise is light weight, high rep, just to keep lots of blood in the muscle, get the body used to the motion, etc.
BTW Mayo, good to see you started. Every workout is a good one! Take it easy, build up you weight gredually. Keep a journal of your workouts so you know what you lifted previously, and start your routine slightly higher in weight each week. Eat well, get lots of rest, and cut your cardio 50% for a couple of weeks.
My routine above is just something to look at too guys. Use what you like and works for you. If you post a routine, I’ll look at it and tell you what is good and bad with it, and why.
Later guys!>

Post: The BadBoy:

Double post.>

Post: The BadBoy:

Cool, was just wondering cause I do 2 sets on the bench and I’m buggered, by the third I would be lucky if i could drop and even do the negative part of a press up.>

Post: Mayonnaise:

Alright thanks a bunch, sleep is my #1 key issue right now somedays i get anywhere from 5-1hour max.. calculous, composition papers, election papers. the whole works but I will start up. Also i’ve been starting to shop for some healthy drinks and foods. veggies and fruits are easy but for drinks what is your oppinion on gatorade? I hear it goes well with creatine but other than that is it worthless? I dont use it with creatine, heck im just starting to take creatine but same time im taking some whey protein just to help my lifts get up. But is H20 simply the best?>

Post: bushidoka:

You should be able to do more than 3 or 4 sets badboy, especially if bench is your first exercise. Are your workouts short?
Gatorade is fine, it helps replenish the electrolytes in the body. Gatorade was made for the florida gators football team way back, about 20 years ago if I remember correctly, and they still use the exact same formula now as they started with. Yeah, it works. Good for taking your creatine with . Nothing wrong with water either, its been around forever :wink:>

Post: Mayonnaise:

Hey I know I havnt wrote my work outs in a couple of days but that doesnt mean im quitting, I just had to sort out some things and also bought the Serious Strength Training book which has basically maps out all the lifts/ which muscles they work/ and how to do it correctly. I find it very helpfull becuase I consider myself a beginner. But tomarrow I plan for a heavy load day of working out as much as possible to make up the day I’ve lost, not just weight lifting but body weight excersises, and I will write down my diet incase im eating something that you all know is a complete “NO” for the body.>

Post: bushidoka:

We have a saying Mayo, A workout missed is a workout lost! You can never get it back, but don’t worry about it. You are just starting, so don’t jump in hard, take it easy for 2 weeks, ease into the workouts. If you jump in too quick, you will suffer from DOMS, delayed onset muscular soreness syndrom. Very painful, highly uncomfortable to say the least. Work up to it slowly, don’t get over anxious. Concentrate more on eating better and getting proper rest. Hit your workouts fresh.
If you are really interested, I check in every day here, usually later evenings, I will help any way I can, and I’m sure others here will help also 8)
All the best Mayo!>

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