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New webiste user's routine!!!

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ivan
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2003/12/17 16:44:54 (permalink)

New webiste user's routine!!!

Hi everyone, i'm new on this site, which looks like a great site from what i've seen so far.

I'm Ivan, 24 from Wales. I've been doing weights for about 6 months now, i'm 11 stone and 5ft 9. My aim is too put on half a stone of muscle and get fitter and take it from there.

I'm doing all right on my current rountine but I could probably do better, tell me what you think of my current routine and please don't hesitate to offer criticism and advice. I workout at home because I can't afford to join a gym, so I cant do all the excersises, such as pull ups, lat pull downs.

My current routine looks like this:-

Monday: Legs/Delts
Quick warm up strecthing
Leg Extensions 48kg 2x12
Leg Curls 35kg 2x12
Military Press 14kg each 2x10
Upright Rowing 31kg 2x10
Lateral Raises 4kg each 2x10

Tuesday: Go for a run usually 20 minutes long, and do sit ups.

Wednesday: Back/Bis
Quick warm up strecthing
One arm Dumbbell rows 18kg each 2x10
Bent Over barbell rowing 27kg 2x10
Barbell Shrugs 62kg 2x10
Barbell Curls 32kg 2x10
Hammer Curls 12kg each 2x10

Thursday: Same as Tuesday.

Friday: Chest/Tris
Quick warm up stretching
Flat Dumbbell bench press 18kg each 2x10
Inclined Dumbbell bench press 16kg each 2x10
Flat Flyes 12kg each 2x10
Skullcrushers 22kg 2x10
Close Grip bench press using EZ bar 28kg 2x10

Saturday: Day off

Sunday: Day off.
#1

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    gazdai
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    RE: New webiste user's routine!!! 2003/12/17 19:03:41 (permalink)
    Welcome to MuscleTalk Ivan, hope you enjoy your stay. I too am from Wales, which part are you from? Your current routine is a pretty typical one but I feel it can be improved upon... I did a similar routine for a few years and made some decent gains, but by no means maximised them.
    You'll notice a thread entitled Frankie NY's mass building routine, it's the dogs bollocks mate!
    I humbly suggest you read the routine and accompanying tips and follow it to the letter for at least 6 months. If it doesn't totally grab you - go back, but I think you'll find it can't be beat as a routine!
    Good Luck Bro, nice to have a fellow Welshie among the ranks...
    #2
    IrishRunt
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    RE: New webiste user's routine!!! 2003/12/17 21:56:54 (permalink)
    welcome!!
    #3
    shreklikedave
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    RE: New webiste user's routine!!! 2003/12/17 23:27:24 (permalink)
    do squats and sldl's for legs in place of what you have now. Do millitary presses only for shoulders at the moment. May as well do 5x5 as its only 3 exercises.

    do deads and barbell rows on back day with some sort of bicep curls, again go 5x5

    do flat bench, wide dips and close bench for chest tris, 5x5.

    you may even find it better to drop onto 4 x5 as your weights move up and you need longer recoveries
    #4
    GTM
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    RE: New webiste user's routine!!! 2003/12/18 10:01:30 (permalink)
    Shrek..

    I Think 5x5 is going to be a bit much for a guy who's only trained for 6 months and is currently doing 2x10.. IMHO the weight step up required is too large.


    ivan

    Shrek is right in that you need to drop the number of reps and up the weight.. try dropping to 8 reps (three sets if you can manage it).. for a month or two .. then drop to 3 sets of 6 reps if you can.. if not stick with 3 sets of 8 until you feel comfortable moving up the weight to do just 6 reps.

    GTM
    #5
    Robert
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    RE: New webiste user's routine!!! 2003/12/18 10:03:38 (permalink)
    try cashmans routine.
    rob
    #6
    Cashman
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    RE: New webiste user's routine!!! 2003/12/18 15:03:42 (permalink)
    Try this to get you started. http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=41320

    It was made for someone at you stage and it works if you follow the right diet & rest schedule as well as the sample routine. DO NOT neglect to eat like a horse and eat the right foods.

    Thanks for the reference Rob. :-)
    #7
    spider77
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    RE: New webiste user's routine!!! 2003/12/18 15:38:49 (permalink)
    welcome to mt
    #8
    ivan
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    RE: New webiste user's routine!!! 2003/12/18 19:51:28 (permalink)
    Thanks a lot for the advice guys.

    I am I missing much not being able to do pull ups, dips, lat pull downs etc??
    #9
    ivan
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    RE: New webiste user's routine!!! 2003/12/18 21:32:55 (permalink)
    Gazdai i'm from Newport, where u from mate??
    #10
    Rusev
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    RE: New webiste user's routine!!! 2003/12/20 23:50:51 (permalink)
    Why cant you do pull ups or dips at a push you can do pull ups on a door frame or hang from bannisters and dips you can do on the side of a table or chair heavier weights cans of beans , bottles of water slowly fill a suitcase and do upright rows close and wide preess ups bw squats
    #11
    gazdai
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    RE: New webiste user's routine!!! 2004/01/12 09:16:43 (permalink)
    Sorry for the unbeleivably slow response Ivan, I'm from Swansea. I train at the famous 'Kicks' gym in Gorseinon.
    #12
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