TomN
Don Juan
I'm 6'2" and 160 pounds, as you can tell I'm very tall and lanky. I've read through Diesel's guide to bulking up, but I just have a few things I want to verify, and a few questions I'd like to ask. I think I've come up with a routine that works out, I just thought I'd have everyone look through it and make suggestions.
====================
(# = weight to be determined) (Will select higher set of reps so last 1 -2 reps are difficult to do, will add about 5 pounds to other smaller sets)
====================
Chest:
1. Incline Barbell Bench Press
# x 6, # x 5, # x 4
2. Flat Barbell Bench Press
# x 8, # x 6, # x 6, # x 4
3. Decline Bench
# x 8, # x 6, # x 4
Back:
1. Trap Bar Shrug
# x 8, # x 7, # x 6, # x 5
2. Barbell Bent-over Row
# x 8, # x 6, # x 6, # x 4
3. Pull-Ups
Two sets until worn out
Legs:
1. Barbell Squat
# x 8, # x 6, # x 6
2. Barbell Straight-back Straight-leg Deadlift
# x 8, # x 6, # x 6
Biceps:
1. Curls
# x 8, # x 7, # x 6, # x 6, # x 5
Triceps:
1. Barbell Close Grip Bench Press
# x 8, # x 6, # x 6, # x 5, # x 5
Deltoids:
1. Barbell Behind Neck Press
# x 8, # x 4
2. Barbell Upright Row
# x 8, # x 4
3. Row (to neck with elbows out)
# x 8, # x 4
Forearms:
1. Barbell Wrist Curl
# x 8, # x 8, # x 6, # x 6, # x 4
Abs:
Looking for suggestions on Ab exercises.
What are the best ways to determine most suffecient wight I shoudl use? Trial and error? Is it better to start off slow and work up, or go right into it full force. I've yet to schedule them for different days, anyone have suggestions on what groups are best worked out together, etc.?
=====================
Equipment:
As per Diesels suggestions I am planning to get a bench, barbell, and a chin up bar. Links to the bench and the barbell follow. Any other suggestions?
Bench:
http://www.sears.com/sr/product/det...prod_id=00615063000&fromAuto=YES&bidsite=null
Barbell set:
http://www.sears.com/sr/product/sum...l=SEARS&fromAuto=YES&bidsite=&pid=00615746000
=====================
Supplements:
I plan to purchase Whey powder, Flax Oil, MRPs, and Creatine. Any other suggestions? Any suggestions on brands? Sort of on a budget, so I'd like to get all that as cheaply as possible.
=====================
Diet:
I plan to eat AT LEAST
240 grams protein, 480 grams carbs, 80 grams fat per day.
I will follow the post work out approach that follows. Same one from the bulking guide.
Immediately post workout.
2 scoops whey
1 serving creatine transport + additional dextrose.
1 hour post workout
2 scoops whey
2 potatoes (It's carb source here, correct? Could I substitute with someother carb source?)
2 hours post workout
MRP
1 potato
3 hours post workout
regular meal (meats, eggs, etc..)
=====================
Also, what are some breathing/warm-up techniques for these practicular exercises, I don't want to hurt myself. I think I've covered everything here. Any other tips anyone would like to offer would be greatly appreicated. What kind of foods should I avoid? Thanks again for everyones help and comments, sorry if I'm asking questions that have already been asked, just kind of anxious to get started.
====================
(# = weight to be determined) (Will select higher set of reps so last 1 -2 reps are difficult to do, will add about 5 pounds to other smaller sets)
====================
Chest:
1. Incline Barbell Bench Press
# x 6, # x 5, # x 4
2. Flat Barbell Bench Press
# x 8, # x 6, # x 6, # x 4
3. Decline Bench
# x 8, # x 6, # x 4
Back:
1. Trap Bar Shrug
# x 8, # x 7, # x 6, # x 5
2. Barbell Bent-over Row
# x 8, # x 6, # x 6, # x 4
3. Pull-Ups
Two sets until worn out
Legs:
1. Barbell Squat
# x 8, # x 6, # x 6
2. Barbell Straight-back Straight-leg Deadlift
# x 8, # x 6, # x 6
Biceps:
1. Curls
# x 8, # x 7, # x 6, # x 6, # x 5
Triceps:
1. Barbell Close Grip Bench Press
# x 8, # x 6, # x 6, # x 5, # x 5
Deltoids:
1. Barbell Behind Neck Press
# x 8, # x 4
2. Barbell Upright Row
# x 8, # x 4
3. Row (to neck with elbows out)
# x 8, # x 4
Forearms:
1. Barbell Wrist Curl
# x 8, # x 8, # x 6, # x 6, # x 4
Abs:
Looking for suggestions on Ab exercises.
What are the best ways to determine most suffecient wight I shoudl use? Trial and error? Is it better to start off slow and work up, or go right into it full force. I've yet to schedule them for different days, anyone have suggestions on what groups are best worked out together, etc.?
=====================
Equipment:
As per Diesels suggestions I am planning to get a bench, barbell, and a chin up bar. Links to the bench and the barbell follow. Any other suggestions?
Bench:
http://www.sears.com/sr/product/det...prod_id=00615063000&fromAuto=YES&bidsite=null
Barbell set:
http://www.sears.com/sr/product/sum...l=SEARS&fromAuto=YES&bidsite=&pid=00615746000
=====================
Supplements:
I plan to purchase Whey powder, Flax Oil, MRPs, and Creatine. Any other suggestions? Any suggestions on brands? Sort of on a budget, so I'd like to get all that as cheaply as possible.
=====================
Diet:
I plan to eat AT LEAST
240 grams protein, 480 grams carbs, 80 grams fat per day.
I will follow the post work out approach that follows. Same one from the bulking guide.
Immediately post workout.
2 scoops whey
1 serving creatine transport + additional dextrose.
1 hour post workout
2 scoops whey
2 potatoes (It's carb source here, correct? Could I substitute with someother carb source?)
2 hours post workout
MRP
1 potato
3 hours post workout
regular meal (meats, eggs, etc..)
=====================
Also, what are some breathing/warm-up techniques for these practicular exercises, I don't want to hurt myself. I think I've covered everything here. Any other tips anyone would like to offer would be greatly appreicated. What kind of foods should I avoid? Thanks again for everyones help and comments, sorry if I'm asking questions that have already been asked, just kind of anxious to get started.
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