Fitness Journal

[TheNewGuy]

As I post this, I'm about 5'7" and hover around 107 pounds. The goal of this is to gain weight, preferably around 10-15 pounds.

The workout routine I have planned is:

Workout Day 1
Bench Presses With Dumbbells - 8-10 Reps
Incline Presses With Dumbbells - 10-12 Reps
Seated Dumbbell Presses - 6-10 Reps
Lateral Dumbbell Raises - 8-12 Reps

Workout Day 2
Alternate Dumbbell Curls - 8-12 Reps
Alternate Hammer Curls - 8-12 Reps
Seated Bent-Over One-Arm Dumbbell Triceps Extension - 8-12 Reps
Tricep Dumbbell Kickback - 8-12 Reps

Workout Day 3
Front Dumbbell Raise - 8-12 Reps
Lying Rear Delt Raise - 8-12 Reps
One-Arm Dumbbell Row - 8-12 Reps
Dumbbell Shrugs - 8-12 Reps

Does that sound like a good workout? Once I get the workout squared away, I'll post logs of each day I workout, as well as weekly results post.


Thanks
- TheNewGuy

 

[Warboss Alex]

Okay, first one to spot the single-most terrible and unforgivable exercise in that routine gets a 16oz t-bone from me (with mushrooms, broccoli and peppercorn sauce).

After that, we'll address the other issues, lol.

 

[Double]

he has no nutritional plans. EDIT: i think this is the even more bad mistake but i will shout out loud SQUATS to get the price

 

[Warboss Alex]

Check above Double, I made it a bit more specific.

Oooh, the steak is sizzling as we speak..

 

[Warboss Alex]

Okay, one of these days I'm gonna seriously hafta write a 'Designing A Routine' post or something, then bribe Sammo with supps to get it stickied.

 

[vanwilder]

Seated Bent-Over One-Arm Dumbbell Triceps Extension - 8-12 Reps

 

[Double]

haha alex yeah i have some attention problems but whenever i read your name that 5 letter word comes to my mind - sooner or later. looking forward to my price!

yeh i thought the same you already made some very long posts about nutrition and exercises it would be good to summarize it into one stickied thread.

 

[Warboss Alex]

Actually vanwilder, that exercise gets the prize for 'Most Effed Up Hybrid Exercise Of The Week' and therefore you can have a consolation prize.. once I've cooked it.

HINT: The offending exercise is a pet hate of mine.

 

[vanwilder]

Alternate Hammer Curls - 8-12 Reps

yeaaaaaaaaaaa

 

[Warboss Alex]

Nope, I like hammer curls actually.

Hurry up people, this steak smells so good I'll eat the damn thing myself if you're not quick.

 

[vanwilder]

one of these

Workout Day 1
Bench Presses With Dumbbells - 8-10 Reps
Incline Presses With Dumbbells - 10-12 Reps
Seated Dumbbell Presses - 6-10 Reps
Lateral Dumbbell Raises - 8-12 Reps

Workout Day 2
Alternate Dumbbell Curls - 8-12 Reps
Alternate Hammer Curls - 8-12 Reps
Seated Bent-Over One-Arm Dumbbell Triceps Extension - 8-12 Reps
Tricep Dumbbell Kickback - 8-12 Reps

Workout Day 3
Front Dumbbell Raise - 8-12 Reps
Lying Rear Delt Raise - 8-12 Reps
One-Arm Dumbbell Row - 8-12 Reps
Dumbbell Shrugs - 8-12 Reps

 

[Warboss Alex]

okay, since it's getting late here and I have to sign off, I'll eat the steak myself and let you all know.

DUMBBELL KICKBACKS. Anyone who made a routine which includes those should be shot.

Anyway, TheNewGuy, your routine is pants but don't worry, help is at hand, if someone hasn't posted some suggestions by tomorrow I'll sort you out, don't worry.

 

[mrRuckus]

Originally posted by Warboss Alex
Okay, first one to spot the single-most terrible and unforgivable exercise in that routine gets a 16oz t-bone from me (with mushrooms, broccoli and peppercorn sauce).

After that, we'll address the other issues, lol.

squats?

 

[mrRuckus]

Originally posted by Warboss Alex
[B

DUMBBELL KICKBACKS. Anyone who made a routine which includes those should be shot.
[/B]

oh, crud.

 

[silverwex]

Deadlifts (Stiff Legged on Leg day and 'normal' deads on back day)

Squats

Military press

Wide Grip Pull Ups

Bench Press

Barbell Curl

Bent Over Row

Dips

Should all be included in your routine.

 

[TheNewGuy]

Heh, thanks guys.

I'm relatively new to the gym (as evident by my size)... so I just went on bodybuilder.com, found a couple workouts that looked good, and combined them.

I workout by myself... in a home gym, so I usually use dumb bells since I don't have a spotter.

Thanks for the help

 

[semag]

damn, i wish i woulda seen this, i coulda spotted those kickbacks and gotten myself a steak

of course.. lifeforce is the one with the huge raw kickback... right? *grins*

 

[vanwilder]

i would post you a routine, but there is no point because everyone will say it sucks

 

[TheNewGuy]

I'm going to use the sample workout that Warboss Alex provided here

Week 1 - Day 2
I was away on Day 1 and to preserve the week starting on Monday, I'll start here.

Flat DB Press
Set 1 - 10 reps - 25lbs (per db)
Set 2 - 8 reps - 30lbs
Set 3 - 6 reps - 30lbs

Incline DB Press
Set 1 - 10 reps - 20lbs
Set 2 - 9 reps - 25lbs
Set 3 - 4 reps - 30lbs

Close Grip Bench
Set 1 - 10 reps - 55lbs
Set 2 - 6 reps - 65lbs
Set 3 - 4 reps - 65lbs

On the last set of CG Bench, my arms just gave away on the fifth rep, so I stopped. Overall I think it was a decent workout.

 

[Warboss Alex]

Originally posted by TheNewGuy
On the last set of CG Bench, my arms just gave away on the fifth rep, so I stopped. Overall I think it was a decent workout.

I do too - the early chest work obviously taxed your arms, hence why for some people, Chest/Triceps is better than Chest/Triceps/Shoulders.

Your lifts aren't bad for a beginner either.

Try to keep the same weight throughout the exercise though, although it's hard to tell whether 25lbs or 30lbs (to use your flat db press example) is going to be the work weight.. you'll get used to it.

All in all, not bad. Tomorrow you should feel some soreness!