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Tripleangle's Journal

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tripleangle2004
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2004/01/03 18:19:41 (permalink)

Tripleangle's Journal

Here I am..after chatting to youngitalianbabe last night...She knocked some sense into me and by that I am starting a journal to help improve myself!

My Stats

Age: 26
Height: 5'10"
Weight: 262lbs
Bodyfat: 32%

My Main Goal
To lose as much fat as I can and to grow huge!

My Workout Plan

Monday - Back/Biceps
Stiff-Legged Barbell Deadlifts - 3 Sets - 8-12 Reps
Seated Cable Rows - 3 Sets - 8-12 Reps
Lat Pulldowns - 2 Sets - 8-12 Reps
Barbell Curls - 3 Sets - 8-12 Reps
Preacher Curls - 3 Sets - 8-12 Reps

Wednesday - Chest/Shoulders/Triceps
Dumbell Bench Press - 3 Sets - 8-12 Reps
Dumbell Flyes - 3 Sets = 8-12 Reps
Seated Dumbell Press - 3 Sets - 8-12 Reps
Upright Cable Rows - 3 Sets - 8-12 Reps
Tricep Pushdowns - 3 Sets - 8-12 Reps
Standing Row-Pulley One-Arm Triceps Extensions - 3 Sets - 8-12 Reps

Friday - Legs
Squats (Smith Machine) - 3 Sets - 8-12
Leg Press - 3 Sets - 8-12 Reps
Leg Curls - 2 Sets - 8-12 Reps
Cross-Body Crunch - 3 Sets - 25 Reps
Reg. Crunch - 3 Sets - 25 Reps

I will post my diet later on. I like how PsYoP78 set up his diet. My diet right now..ummm...really doesn't compare to whats on these boards. I want to start fresh. I'm even going to start putting my diet on Fitday.com where it will tell me the values of all the foods I eat. I'll put a link up when I get it going.


#1

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    tripleangle2004
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    RE: Tripleangle's Journal 2004/01/03 19:15:53 (permalink)
    I must add in some cardio to my weight training program.

    30-45 minutes - 2-4 times a week.
    #2
    Yib
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    RE: Tripleangle's Journal 2004/01/04 04:32:29 (permalink)
    quote:
    Originally posted by tripleangle2004

    Monday - Back/Biceps
    Stiff-Legged Barbell Deadlifts - 3 Sets - 8-12 Reps
    Seated Cable Rows - 3 Sets - 8-12 Reps
    Lat Pulldowns - 2 Sets - 8-12 Reps
    Barbell Curls - 3 Sets - 8-12 Reps
    Preacher Curls - 3 Sets - 8-12 Reps

    Wednesday - Chest/Shoulders/Triceps
    Dumbell Bench Press - 3 Sets - 8-12 Reps
    Dumbell Flyes - 3 Sets = 8-12 Reps
    Seated Dumbell Press - 3 Sets - 8-12 Reps
    Upright Cable Rows - 3 Sets - 8-12 Reps
    Tricep Pushdowns - 3 Sets - 8-12 Reps
    Standing Row-Pulley One-Arm Triceps Extensions - 3 Sets - 8-12 Reps

    Friday - Legs
    Squats (Smith Machine) - 3 Sets - 8-12
    Leg Press - 3 Sets - 8-12 Reps
    Leg Curls - 2 Sets - 8-12 Reps
    Cross-Body Crunch - 3 Sets - 25 Reps
    Reg. Crunch - 3 Sets - 25 Reps





    Stiff legged deadlifts are for ur hamstrings, Deadlifts r for u lower back, so i think u should swap those two...u have too many isolations exercises....take a look in the routing forum and at Frankie NY's routine and J5's version, should give u a better idea of what u could do....im guessing ur going to go with that rep scheme for a while then try to go heavier and lower reps???
    #3
    Yib
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    RE: Tripleangle's Journal 2004/01/04 04:34:18 (permalink)
    o yeah, and train abs like any other muscle, low reps and heavy weight...
    #4
    Slyblackdragon
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    RE: Tripleangle's Journal 2004/01/04 04:34:53 (permalink)
    quote:
    Originally posted by tripleangle2004

    Here I am..after chatting to youngitalianbabe last night...She knocked some sense into me and by that I am starting a journal to help improve myself!

    My Stats

    Age: 26
    Height: 5'10"
    Weight: 262lbs
    Bodyfat: 32%

    My Main Goal
    To lose as much fat as I can and to grow huge!

    My Workout Plan

    Monday - Back/Biceps
    Stiff-Legged Barbell Deadlifts - 3 Sets - 8-12 Reps
    Seated Cable Rows - 3 Sets - 8-12 Reps
    Lat Pulldowns - 2 Sets - 8-12 Reps
    Barbell Curls - 3 Sets - 8-12 Reps
    Preacher Curls - 3 Sets - 8-12 Reps

    Wednesday - Chest/Shoulders/Triceps
    Dumbell Bench Press - 3 Sets - 8-12 Reps
    Dumbell Flyes - 3 Sets = 8-12 Reps
    Seated Dumbell Press - 3 Sets - 8-12 Reps
    Upright Cable Rows - 3 Sets - 8-12 Reps
    Tricep Pushdowns - 3 Sets - 8-12 Reps
    Standing Row-Pulley One-Arm Triceps Extensions - 3 Sets - 8-12 Reps

    Friday - Legs
    Squats (Smith Machine) - 3 Sets - 8-12
    Leg Press - 3 Sets - 8-12 Reps
    Leg Curls - 2 Sets - 8-12 Reps
    Cross-Body Crunch - 3 Sets - 25 Reps
    Reg. Crunch - 3 Sets - 25 Reps

    I will post my diet later on. I like how PsYoP78 set up his diet. My diet right now..ummm...really doesn't compare to whats on these boards. I want to start fresh. I'm even going to start putting my diet on Fitday.com where it will tell me the values of all the foods I eat. I'll put a link up when I get it going.






    I had to knock some sense into her as well a while back.
    #5
    ice_mach
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    RE: Tripleangle's Journal 2004/01/04 10:25:41 (permalink)
    if ur a beginner, then set an rep range looks good 2 me, Frankie NY only recommended using his routine after a 6 month break in trainin so 3X8 is a good way of building muscle b4 a routine such as his.Personally ur doin too much volume, esp on MON, biceps are relatively small so they dont need too much trainin.personally I would use J5's take on Frankie Ny routine but with the 3X8 rep scheme so it would be like this
    MONEPULL

    Deadlifts or Power Cleans
    Close grip pullups/chins
    Barbell Rows


    WEDEPUSH

    Incline or Flat Dumbbell Bench Press
    Dips
    Standing shoulder Presses

    FRIELEGS

    Front squat
    Stiff Leg Deadlifts
    Weighted Crunches or Weighted Hanging Leg Raises (around 12 reps)


    Then cardio in between those days,either HIIT or cardio at a slow pace(but that also means losing muscle)
    #6
    TREBOR
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    RE: Tripleangle's Journal 2004/01/04 11:32:22 (permalink)




    Stiff legged deadlifts are for ur hamstrings, Deadlifts r for u lower back, so i think u should swap those two...u have too many isolations exercises....take a look in the routing forum and at Frankie NY's routine and J5's version, should give u a better idea of what u could do....im guessing ur going to go with that rep scheme for a while then try to go heavier and lower reps???

    Stiff leg deadlift works the glutes,hamstrings,lower back,lats and traps,most people use it as a hamstring exercise but it is still an effective exercise for building back.
    #7
    Yib
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    RE: Tripleangle's Journal 2004/01/04 21:58:26 (permalink)
    o sorry bout that, i just meant that it could be better to swap them as SLDL target the hams and glutes more IMO...and that the deads would be better on back day instead...

    i like the routine ice mach posted up
    #8
    TREBOR
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    RE: Tripleangle's Journal 2004/01/05 07:08:36 (permalink)
    YIB i agree with you deads would be the better choice just wanted to point out that SLDL do work the back as well as the hams and glutes.
    #9
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