Trumpetman's Workout (Advice appreciated)

[Trumpetman]

Ok so it's finally time to get stronger and bigger. I'm 20, 5'8", and 145 and looking to get bigger and stronger. Here's my last two workouts...

Sunday

Squats 125 X 9, 125 X 8, 125 X 8
Bench 105 X 8, 115 X 8, 125 X 6
Lat Pull Downs 90 X 7, 90 X 7, 90 X 7
Dumbbell Military Press 25 X 10, 30 X 8, 30 X 8
Dumbbell Curls 30 X 8, 35 X 5, 35 X 4
Tricep Pushdowns 40 X 10, 50 X 8, 50 X 8
Calf Raises 130 X 15, 130 X 15
Sit ups- two sets of 20 with an exercise ball

Tuesday

Squats 105 X 8, 135 X 8, 135 X 8, 135 X 8
Bench 115 X 8, 125 X 8, 135 X 4, 135 X 4
Lat Pull Downs 90 X 8, 90 X 8, 90 X 4
Dumbbell Military Press 30 X 8, 30 X 8
Dumbbell Curls 30 X 8, 35 X 5, 35 X 4
Tricep Pushdowns 45 X 10, 45 X 10
Calf Raises 150 X 15, 150 X 15
Sit ups- two sets of 20 with an exercise ball

How does this look so far? Any suggestions, additions? Am I doing too much or too little. Thanks

 

[Quiksilver]

First, good work on committing to getting bigger and stronger.

How does this look so far? Any suggestions, additions? Am I doing too much or too little. Thanks

Looks like ****. No suggestions or additions. Doing way too much. Read stickies.

 

[Trumpetman]

Ok went back to the gym today with a totally new workout after some reading. Here it is..

Squats

Warmup Sets 2 X 5 X 65
1 X 3 X 105
1 X 2 X 125

Work Sets 3 X 5 X 155

Bench

Warmup Sets 1 X 5 X 65
1 X 3 X 105

Work Sets 1 X 3 X 145
2 X 5 X 135

Leg Press 2 X 5 X 210

Dips 1 X 8
1 X 6

 

[Blank]

So you wanna get big? I didn't read the stickies but I've read a few books on gaining mass.

Here's the split I used for my first bulking cycle, also my favorite

Day 1 - Legs/abs

Squats
Leg press
Calf raises (on the leg press)
Leg Curls
Rope crunch
Weighted swiss ball crunch

Day 2 - rest

Day 3 - Chest/shoulders/tris

Flat Benchpress
Incline Benchpress
Dips
Overhead Dumb bell press
Lateral raises
Rear Delt raises
Close grip benchpress
Tri pulldowns

Day 4 - rest

Day 5 - back/bis/forearms

Deadlifts
Pull ups
Barbell Rows
EZ bar bicep curls
Concentration curls
Forearm curls

Day 6 - rest

Day 7 - rest

I've used this split for a few bulking cycles so far and it's helped me gain 20 pounds in the past year or so. It's all about intensity and progression man, thats the secret. Lift as heavy as you can (safetly) and lift heavier and heavier each week. Keep the rep ranges low (4 - 6 or 5 - 7) and be sure to make some progression on the weight each week, either add weight or do an extra rep or 2. Also, don't do more than 2 sets on each exercise. I only do 1 set because there is no scientific evidence that a second set is even necessary. It only takes 1 solid set to spark growth. Each of these workouts never takes me any longer than 45 minutes and usually leg day takes 25 or 30 minutes.

Keep in mind, you can switch exercises around but you should always start your workout with the big compound moves like the bench press or the dead lift. This gets the blood to flow to those muscles and warms you up really nicely for the rest of the workout. Also, do some warm up sets with lighter weight for the big compound lifts in the beginning.

Good luck, any questions you have I would be happy to answer.

 

[Cure]

bah! you weigh less than me and can lift more! Its not fair!

Also, welcome to the "getting strong" club. Im in a fairly similar position to you, been lifting properly for a few months now.

Why are you doing leg press and squats? If you can do leg press and squat in the same workout, you need to squat with more weight.

Im using Rippetoes starting strenght beginner program and I reccomend it.

Cure.

 

[Trumpetman]

11-15-09

Squat 3 X 5 X 165

Standing DB Press 3 X 5 X 30

DB Bent Over Row 3 X 5 X 35

Chin ups 1 X 8, 1 X 6

11-17-09

Squats 3 X 5 X 165

Bench Press 1 X 3 X 145, 1 X 4 X 140, 1 X 4 X 135

Lat Pulldown 1 X 5 X 100

Dips 2 X 8

I thought I was using Riptoes strength program but I can't do deadlifts right now due to the gym. Hopefully it will be fixed next week. My back is pretty sore after each workout because of the squats but always goes away the next day. I think it's just me actually working my back for once!

 

[Trumpetman]

11-19-09

Squats 3 x 5 x 170

Standing DB Press 1 x 5 x 35, 2 x 5 x 40

DB Bent Over Rows 3 x 5 x 40

Chin ups 1 x 8, 1 x 4


Going to the gym later today. As for my diet, it's the weakest part of me which is definitely starting to change though. I'm just started using efforts recommendations from Mex's Journal:

Meal 1 - 2scoops whey, 2raw eggs, 1/2cup oats
Meal 2- 5oz beef, salad, 1/2 cup brown rice
Meal 3- 2scoops whey, 2raw eggs, 1/2cup oats
Meal 4- 5oz beef, salad, 1/2 cup brown rice
Meal 5- 2scoops whey, 2raw eggs, 1/2cup oats
Meal 6- 2 cans tuna or 5oz chicken breast

It's a ton of food and I'll start posting my daily diets for awhile starting tomorrow and well see.

 

[Trumpetman]

11-22-09

Squats 3 x 5 x 175

Bench 2 x 5 x 140

DB Bench 2 x 7 x 45

Lat Pull Down 1 x 3 x 110

Dips 1 x 8

I felt pretty weak today, I don't know why but still goin up in squats so that's good. I bent my thumb the wrong way on the second set of bench so I decided to do the DB.

 

[Blank]

You shouldn't be doing more than 1 big muscle group per day. You have push muscles, pull muscles and legs. You should only do 1 group per workout.

Push muscles: Chest, shoulders, triceps

Pull muscles: Back, biceps, forearms

Legs: Glutes, Quads, Hamstrings, Calves (Most people do abs here too)

A good split is like this:

Legs

rest

Push muscles

rest

Pull muscles

rest

rest

 

[EFFORT]

You shouldn't be doing more than 1 big muscle group per day. You have push muscles, pull muscles and legs. You should only do 1 group per workout.

Push muscles: Chest, shoulders, triceps

Pull muscles: Back, biceps, forearms

Legs: Glutes, Quads, Hamstrings, Calves (Most people do abs here too)

A good split is like this:

Legs

rest

Push muscles

rest

Pull muscles

rest

rest

You can train more than 1 big muscle group a day