Tweeks Workout Journal

[Tweek_1984]

Ok, time to really get into this full-time.

I'm just going to treat this like a blog. The reason I've chosen sosuave is because one of the main reasons I want to get ripped is for the chicks! But also, to match the strength of my body with the strength of my mind.

I'm a beginner but I have worked in the gym before. Last summer I worked out for 4 months before going to university whereby I stopped going to a gym.

My regime back then went something like this:

Monday:
Dips
SL Deadlift
Military Press
Lat Pulldown
Inlicne dumbell press
Barbell curl

Thursday:
Squat
Leg Extension
Calf Raise
Bench Press
Crunches
Cable rows
Shrugs

I felt like I was gaining alot with this program but I never felt sure whether it was correct and I wasn't sure whether I was making maximum gains.

So basically I'm starting from scratch. I need to work out a weekly regime to gain weight and size. I'm still what you would consider a skinny guy.

Ok, so here are my stats:

Age: 20
Height: 5'10"
Weight: 145lbs
Body fat %: N/A
How long I've been training: 4 months last summer
Goals: Gain weight and size

So over the weekend I've come up with this three day split routine:

MONDAY – LEGS

Squat
Leg Press
Leg Extension
Calf Raise
Stiff Legged Deadlift

WEDNESDAY – BACK/UPPER BODY

Parallel Bar Dips
Bench Press
Lat Pulldown
Bent Over Barbell Rows
Shrugs
Deadlift

FRIDAY – ARMS/SHOULDERS/ABS

Military Press
Tricep Pushdowns
Skull Crushers
Cable Rows
Barbell Curls
Crunches

I'm going to start this routine tomorrow with my training partner.

Any comments suggestions would be much appreciated.

I'm currently trying to kick-start some sort of bulking diet. I know the basics, I just don't really know what to eat. I'll need to workout somesort of 30-day eating plan so I don't get bored of the same meals every week.

 

[Tweek_1984]

The leg workout me nad my training partner did today was intense.

I'm pretty exhausted. By the time we were doing stiff-legged deadlifts I was feeling quite faint.

 

[Warboss Alex]

Keep with that workout for six months mate mate, and tell me if your legs grow at all.

Squats, leg press AND leg extension? How many quad exercises do you need!?

Leg curl AND stiff legged deadlifts?

Sheesh mate, I fear for your CNS.

Squats
Leg curl
Calf raise

OR

Leg press
Stiff legged deads
Calf raise

That's my opinion. Adjust sets/reps to your liking.

 

[Tweek_1984]

Yea, it was a pretty intense workout.

I decided not to include leg curls.

So it went:

Squat
Leg press
Leg ex's
Calf Raise
SL Deadlift

 

[silverwex]

my legs have grown massively from just doing these 3 exercises on leg day:

Squat x 3 or 4 sets x 3-8 reps

Stiff Leg Deads x 3 or 4 sets x 4-8 reps

Calve Raises x 3 x 8-15 reps

 

[Tweek_1984]

Do you guys think I should cut out the Leg Ex's?

 

[EFFORT]

Originally posted by Tweek_1984
Do you guys think I should cut out the Leg Ex's?

Yes drop the leg curls and drop the leg ex's


You don't need to do a huge amount of stuff for legs, something like silverwex posted would do you a lot better than what your doing now.


Your other days will probably run you into the ground as well. I'd recommend you do this routine written by iron addict.


Day One:
Dips or Bench Press 2 x 6-8

Incline Press, or incline Fly 2 x 10-12

Military Press, Or Hammer Shoulder Press 2 x 6-8

Tricep (skull crushers) Extensions or Tricep Pushdowns 2 x 10-12


Day Two:

Pull-Up 3 sets to failure

Barbell Row 2 x 8

EZ-Bar Or Dumbell Curl 1 x 10

Heavy Abs 3 x 10


Day Three

Squats 2 x 10

Deadlifts, or Stiff-Legged Deadlift 1 x 10

Pull-Troughs, Glute/Ham Raises, or Reverse Hypers

 

[Tweek_1984]

Thanks for the help mate but I'd much rather cut down my own plan rather than completely re-structure it now.

Although I understand what you're saying about running myself into the ground. I certainly don't want to overtrain.

 

[Warboss Alex]

Originally posted by silverwex
my legs have grown massively from just doing these 3 exercises on leg day:

Squat x 3 or 4 sets x 3-8 reps

Stiff Leg Deads x 3 or 4 sets x 4-8 reps

Calve Raises x 3 x 8-15 reps

That's the ideal leg workout.. but soon you'll find that your squats get so heavy that it's impossible to do a SLDL afterwards (also very heavy) .. that's why I suggested a leg press/SLDL and squat/leg curl combo.

 

[EFFORT]

Originally posted by Tweek_1984
Thanks for the help mate but I'd much rather cut down my own plan rather than completely re-structure it now.

Although I understand what you're saying about running myself into the ground. I certainly don't want to overtrain.

Honestly since you just started it wouldn't put you behind if you switched over to it. Here some potentail problems with your other days


WEDNESDAY – BACK/UPPER BODY

Parallel Bar Dips
Bench Press
Lat Pulldown
Bent Over Barbell Rows
Shrugs
Deadlift* (your doing stifflegs and squats on monday so your back and body in general will need more time to recover before doing a demanding exercise like this. Your also doing dips and bench press in addition to bent over rows(which also hit the lower back), basically scratch the deadlift on wed. And if you want to deadlift then switch it with stifflegs on monday, but your back will be killed from deads and squats so your best bet would be to rotate them each week.)

FRIDAY – ARMS/SHOULDERS/ABS

Military Press
Tricep Pushdowns
Skull Crushers
Cable Rows
Barbell Curls
Crunches

This day will be trouble since you hit your delts, and triceps and biceps on wed with the bench press,dips and rows.

 

[Tweek_1984]

Here are some starting pics to refer back to for comparison to any progress made.

Front Shot:

Side Shot:

 

[Tweek_1984]

Originally posted by EFFORT
Honestly since you just started it wouldn't put you behind if you switched over to it. Here some potentail problems with your other days


WEDNESDAY – BACK/UPPER BODY

Parallel Bar Dips
Bench Press
Lat Pulldown
Bent Over Barbell Rows
Shrugs
Deadlift* (your doing stifflegs and squats on monday so your back and body in general will need more time to recover before doing a demanding exercise like this. Your also doing dips and bench press in addition to bent over rows(which also hit the lower back), basically scratch the deadlift on wed. And if you want to deadlift then switch it with stifflegs on monday, but your back will be killed from deads and squats so your best bet would be to rotate them each week.)

FRIDAY – ARMS/SHOULDERS/ABS

Military Press
Tricep Pushdowns
Skull Crushers
Cable Rows
Barbell Curls
Crunches

This day will be trouble since you hit your delts, and triceps and biceps on wed with the bench press,dips and rows.

Yea, I was thinking of scrapping the regular deads on a wednesday also. Somebody reccommended it on the Bodybuilding forums but I too reckon that it's a bit too much.

So, what do you suggest I could do/change on friday?

Thanks.

 

[EFFORT]

You would do great on the workout i posted, just add weight each time and when u can no longer add 5 pounds each week to the major lifts buy yourself some fractional plates and add 2lbs each week, even a lb or .75 is fine as long as your adding weight.


Do that and have your diet on track you'll look like a different person in 6months.


Major lifts

Squat (you really need to from looking at ur pic)
Deadlifts (you need this too)
Bench Press/Dip

those are the MOST important these fall in after squat and deadlift


Military Press
Pull Ups
Barbell Rows

 

[Tweek_1984]

Have you read Beyond Brawn, Effort?

 

[EFFORT]

yes

 

[Warboss Alex]

Diet boy, diet. What're you eating?

 

[Tweek_1984]

Originally posted by EFFORT
yes

I can tell.

Originally posted by Warboss Alex
Diet boy, diet. What're you eating?

I'm currently sorting that out.

Ok, so I weigh 150lbs. I need 1.4g of protein, 2.5g or carbs and .33g of fat per lb of bodyweight so I need:

Protein: 210g
Carbs : 375g
Fat : 50g

Ok, now I need to sort out a meal plan.

I ordered 2kg of whey concentrate last night. that should be here by monday. But I still need to sort out a plan.

 

[Warboss Alex]

Protein: 210g
Carbs : 375g
Fat : 50g

Would disagree with those ratios but .. if you want to go that way, feel free! If you want my opinion I'll give it.

 

[Tweek_1984]

Originally posted by Warboss Alex
Would disagree with those ratios but .. if you want to go that way, feel free! If you want my opinion I'll give it.

Shoot!

 

[Tweek_1984]

I've just been out drinking pints of lager with an old friend.

I'm angry with myself. Arghhh.