1. Post #1
    Heizenberg's Avatar
    July 2011
    233 Posts
    I started working out almost exactly 4 months ago at the local gym. I weighed 135lbs, and I am 5'8" and today I weigh 148lbs and feel much stronger and more fit, and I have some abs peeking through.

    Here are my workouts:

    Day 1: Arms + Chest Supersets

    5 minute run, followed by 12-lb dumbbell warm ups

    Dumbbell chest press 8-12 reps x4 (started 25lb dumbbells, today I'm doing 65lb DBs)
    Incline Smith press 8-12 reps x4 (S:50lbs T:100 lbs)

    Crossovers 8-12 reps x4 (S: 40lbs T: 70lbs)
    Pushups until failure x4

    Assisted chins 10 x4 (S: 90lb assisting, T:0-60lb)
    Assisted dips 10 x4 (S:90lbs, T:0-70lb)

    Machine curls 10 x4 (S:40lbs, T: 110lb)
    Rope pull downs 10 x4 (S:40lbs, T: 90lbs)

    Crunches 50-100 x4
    Planks 1 minute x4

    Day 2: Shoulders + Back Supersets

    5 minute run, followed by 12-lb dumbbell warm ups

    Bent over barbell row 10 x4 (S: 20lbs, T: 60lbs)
    Wide-grip pull downs 8-12 x4 (S: 40lbs, T: 100lbs)

    Dumbbell pull overs 10 x4 (S: 20lbs, T: 45lbs)
    Bent over dumbbell lateral raises 10 x4 (S: 8lbs DB, T: 20lbs DB)

    Row machine (idk what it's called-sorry) 10 x4 (S: 40lbs, T: 100lbs)
    Another row machine 10x4 (S: 40lbs, T: 80lbs)

    Shoulder press 10x4 (S: 30lbs, T: 80lbs)
    Row machine 10x4 (S: 60lbs, T: 110lbs)

    Crunches 50-100 x4
    Planks 1 minute x4

    Day 3: Legs supersets (this is the most important day even if you don't care about how your legs will look, as your leg muscles are by far the largest muscles in your body, thus releasing testosterone which will greatly help the building of all of the other muscles you are working out on the other day... besides you don't want to have chicken legs)

    5 minute run, forwards, backwards, and side lunges without any weights x10 each

    Leg press 10x4 (S: 90lbs,T: 180lbs)
    Stiff leg dead lifts using DBs 10x4 (S: 25lb DBs, T: 45lb DBs)

    One leg squats w/ 1 foot on bench (both legs) 10x4

    Leg extension machine 10x4 (S: 40lbs, T: 90lbs)
    Leg curls machine 10x4 (S: 40lbs, T: 80lbs)

    Barbel lunges 10x4 (S: 20lbs, T: 40lbs)
    Elastic band side-steps 10x4

    Crunches 50-100 x4
    Planks 1 minute x4
    Wall sits 1 minute x4

    I do an occasional yoga class, maybe once a month or so, when my joints start bothering me and I'd feel great afterward. I don't go every single day, but I try my best to do so. I have logged all of my days, and I noticed that I go on average 4-5 out of 7 days of the week, and I spend around 1 hr per gym session.

    My diet? I ate a lot, at least 3500 calories a day and it has been increasing weekly. Went easy on the crabs, eliminated high fructose corn syrup. I drank a cup of chocolate milk within an hour after working out.

  2. Post #2
    ImTerryCrews's Avatar
    January 2012
    289 Posts
    what a horrible routine . you eliminate hfcs but drink chocolate milk lol youre an idiot
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  3. Post #3
    Gold Member
    Maucer's Avatar
    August 2007
    2,314 Posts
    6500 calories
    I suggest you count those calories... You've gained a little less than 6kg in 4 months. That means you've eaten around 400 calories over maintenance per day. I highly doubt you burn "at least" 6k calories every day. That is just impossible. Unless you have some weird fucking metabolic disease and you heart rate is +120bpm at rest or you're breaking the laws of thermodynamics.
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  4. Post #4
    Heizenberg's Avatar
    July 2011
    233 Posts
    what a horrible routine . you eliminate hfcs but drink chocolate milk lol youre an idiot
    Well, I drink a cup of chocolate milk after workouts. My muscles are craving carbs like crazy.

    HFCS is actually good post-workout, though I drink from a Nesquick syrup chocolate milk that contains no HFCS, just because I don't want that shit in my system.

    Edited:

    I suggest you count those calories... You've gained a little less than 6kg in 4 months. That means you've eaten around 400 calories over maintenance per day. I highly doubt you burn "at least" 6k calories every day. That is just impossible. Unless you have some weird fucking metabolic disease and you heart rate is +120bpm at rest or you're breaking the laws of thermodynamics.
    Here's an example of what I ate yesterday:

    4-egg omelete with little cheese
    1 cup of milk
    3 turkey sandwiches with spicy mustard and wheat bread
    2 bananas
    1 granola bar
    ~1.5 cup almonds
    1 cup of rice
    3 meat cubes
    tomato soup
    green beans
    1/4 cantaloupe
    1/2 lb of cottage cheese
    1 cup of fresh strawberries
    half a bag of baby carrots
    raw baby spinach (on my sandwiches)
    1 cup of chocolate milk
    70oz of water

    Edited:

    The chocolate milk should create an insulin spike and provide for optimum absorption of protein and other nutrients that are much-needed post workouts. Not to mention adequately replenish muscle glycogen and benefit from the anti-catabolic effects of cacao

    Edited:

    what a horrible routine . you eliminate hfcs but drink chocolate milk lol youre an idiot
    Also, what's so bad about the routine?

  5. Post #5
    Flumer's Avatar
    August 2011
    40 Posts
    How the hell are you 5'8',' 148lbs, and eating 6500 calories a day?

  6. Post #6
    Heizenberg's Avatar
    July 2011
    233 Posts
    How the hell are you 5'8',' 148lbs, and eating 6500 calories a day?
    I mean maybe I miscounted. I posted a typical day of food in my last post, what do you get when adding up everything?

  7. Post #7
    Gold Member
    sp00ks's Avatar
    January 2008
    12,053 Posts
    it's very difficult to know how much you eat when you write shit like "3 turkey sandwiches with spicy mustard and wheat bread".
    anyways, it sounds like 3000 calories or less tbh

    Edited:

    not enough protein probably

  8. Post #8
    ImTerryCrews's Avatar
    January 2012
    289 Posts
    the routine is disgusting i cant even begin to read more than 1 third of it without gagging. your calorie ammounts are retarded and there is literally nothing wrong with hfcs more than with say sucrose ( if youre a healthy active person)
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  9. Post #9
    H4yd3n's Avatar
    August 2009
    709 Posts
    what the fuck

    My diet? I ate a lot, at least 6500 calories a day and it has been increasing weekly. Went easy on the crabs, eliminated high fructose corn syrup. I drank a cup of chocolate milk within an hour after working out.
    This has to be a joke.
    Also, smith machines are bad. And why don't I see squats and deadlifts?

  10. Post #10
    Heizenberg's Avatar
    July 2011
    233 Posts
    what the fuck


    This has to be a joke.
    Also, smith machines are bad. And why don't I see squats and deadlifts?
    Because you are blind. I have deadlifts in there.

    Edited:

    Also, maybe I overestimated, maybe it's like 3500 calories per day.

    Edited:

    And what's wrong with Smith Machines? I don't have anyone to spot me so this is the safest option imo

  11. Post #11
    ImTerryCrews's Avatar
    January 2012
    289 Posts
    youre just making up numbersssssss

  12. Post #12
    Heizenberg's Avatar
    July 2011
    233 Posts
    youre just making up numbersssssss
    I mean how am I supposed to calculate calories? I guesstimated

  13. Post #13
    ImTerryCrews's Avatar
    January 2012
    289 Posts
    i was truly taken aback by how stupid that statement was
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  14. Post #14
    Gold Member
    Region's Avatar
    June 2011
    2,452 Posts
    This thread is full of fucks.

  15. Post #15
    Heizenberg's Avatar
    July 2011
    233 Posts
    Not even one person has said what is wring with my fitness routine.
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  16. Post #16
    Kabstrac's Avatar
    April 2012
    3,343 Posts
    Not even one person has said what is wring with my fitness routine.
    What's your goal?

  17. Post #17
    Dennab
    January 2012
    609 Posts
    I'd say working each muscle group, especially the large ones, once a week is a bad routine. I run a 4-day bodybuilding split but will throw in extra lifts if I feel a group has recovered. For example, if it's back day and I feel like my chest has recovered, I'll knock out some flies or DB presses after I finish doing back stuff.

    Also, do squats.

    And ab work is unnecessary unless you're an athlete who needs a strong core/. Otherwise, heavy squats and deadlifts implement the abs well enough on their own.

    Edited:

    as your leg muscles are by far the largest muscles in your body, thus releasing testosterone which will greatly help the building of all of the other muscles you are working out on the other day... besides you don't want to have chicken legs)
    This made me laugh.

    The legs don't release testosterone. They don't cause testosterone to be increased because they are large. This isn't an action specific to legs.

    The real myth used to be, "Doing squats releases testosterone because it's an extremely stressful lift." This is true to a degree, but isn't specific to squats. Any compound lift that puts your body under significant stress (such as the big 3, squats, deads, and bench) will have this effect.

  18. Post #18
    ImTerryCrews's Avatar
    January 2012
    289 Posts
    rep ranges, exercise selection ,its a split, ammount of exercises

    Edited:

    reasoning for them , how they work together words words its bad get over it
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  19. Post #19
    Flumer's Avatar
    August 2011
    40 Posts
    rep ranges, exercise selection ,its a split, ammount of exercises

    Edited:

    reasoning for them , how they work together words words its bad get over it
    You don't like to help too much do you?

  20. Post #20
    Heizenberg's Avatar
    July 2011
    233 Posts
    What's your goal?
    Becoming as strong as a bull. IDGF about looking great that much

  21. Post #21
    Gold Member
    Binsky's Avatar
    April 2009
    3,436 Posts
    I would recommend adding terrycrews on steam and PMing seith or jeager. They know their shit.

  22. Post #22
    ImTerryCrews's Avatar
    January 2012
    289 Posts
    i am the least biased one!!!!

  23. Post #23
    NotMeh works out at home.
    Perfumly's Avatar
    June 2009
    12,111 Posts
    I would recommend adding binbin on steam because hes a cutie
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  24. Post #24
    ImTerryCrews's Avatar
    January 2012
    289 Posts
    HE WANNA GET STRONG
    HE USE DAT ROUTINE
    WAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAT

  25. Post #25
    NotMeh works out at home.
    Perfumly's Avatar
    June 2009
    12,111 Posts
    ey man


    u wanna build some mussel?

  26. Post #26
    Gold Member
    sp00ks's Avatar
    January 2008
    12,053 Posts
    I mean how am I supposed to calculate calories? I guesstimated
    If you make a sandwich, weigh every ingredient you put it in, and then find out how many calories there are in the ingredient. It's a bit inconvenient, but as time goes you'll be able to memorize a lot of it and thus making it a lot easier.

  27. Post #27
    Gold Member
    Seith's Avatar
    August 2006
    3,334 Posts
    Becoming as strong as a bull. IDGF about looking great that much
    You want to be strong? then why are you using some bullshit smith machine, excessive amount of reps with excessive volume?

    these are the components necessary for a routine to be strength oriented.

    just do practical programming. you are a beginner, complex routines won't benefit you (size and strength wise) anymore than this, perfectly structured routine.

    P.S

    reduce the amount of carbs

  28. Post #28
    Heizenberg's Avatar
    July 2011
    233 Posts
    You want to be strong? then why are you using some bullshit smith machine, excessive amount of reps with excessive volume?

    these are the components necessary for a routine to be strength oriented.

    just do practical programming. you are a beginner, complex routines won't benefit you (size and strength wise) anymore than this, perfectly structured routine.

    P.S

    reduce the amount of carbs
    Like I said earlier I don't have anyone to spot me, so the smith machine is the safest option.
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  29. Post #29
    Gold Member
    Binsky's Avatar
    April 2009
    3,436 Posts
    That's a bad excuse. You can ask people at the gym to spot you.

    Edited:

    I do bench and squat without spots a lot any way. Get a feeling for what you can and can't do. Learn your body.
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  30. Post #30
    H4yd3n's Avatar
    August 2009
    709 Posts
    Because you are blind. I have deadlifts in there.

    Edited:

    Also, maybe I overestimated, maybe it's like 3500 calories per day.

    Edited:

    And what's wrong with Smith Machines? I don't have anyone to spot me so this is the safest option imo
    Stiff leg dead lifts using DBs 10x4 (S: 25lb DBs, T: 45lb DBs)
    These are not deadlifts.

    Smith Machines promote bad form and don't work stabilizing muscles at all. It's dangerous.
    I don't have a spotter either and I do everything without a Smith Machine. Free weights are safer in the end, just don't be an idiot when you do lift.

    Also, you want to build strength? Cut this bullshit routine and go to sspp or sl5x5.

  31. Post #31
    Heizenberg's Avatar
    July 2011
    233 Posts
    These are not deadlifts.

    Smith Machines promote bad form and don't work stabilizing muscles at all. It's dangerous.
    I don't have a spotter either and I do everything without a Smith Machine. Free weights are safer in the end, just don't be an idiot when you do lift.

    Also, you want to build strength? Cut this bullshit routine and go to sspp or sl5x5.
    I looked at Rippetoe's SS workout, and is this it?

    Week 1:

    o Monday - Workout A
    o Wednesday -Workout B
    o Friday - Workout A

    Week 2:

    o Monday - Workout B
    o Wednesday - Workout A
    o Friday - Workout B


    Etc. For the actual workouts read below:


    Workout A:

    * 3x5 Squat
    * 3x5 Bench Press
    * 1x5 Deadlifts
    * **2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)


    Workout B:

    * 3x5 Squat
    * 3x5 Standing military press
    * 3x5 Bent Rows (or power cleans)
    * **2x8 Chin-ups (recommended mainly if doing the cleans)
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  32. Post #32
    iamlegend's Avatar
    March 2012
    99 Posts
    How the hell are you 5'8',' 148lbs, and eating 6500 calories a day?
    Yeah that's am awful lot unless you have some weird metabolism disorder where you need all that.

  33. Post #33
    ImTerryCrews's Avatar
    January 2012
    289 Posts
    Monday
    3x5 Squat
    3x5 Bench press / Press (Alternating)
    Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

    Wednesday
    3x5 Squat
    3x5 Press / Bench Press (Alternating)
    1x5 Deadlift

    Friday
    3x5 Squat
    3x5 Bench Press / Press (Alternating)
    Pull-ups: 3 sets to failure or add weight if completing more than 15 reps

    Edited:

    and log your food on fitday you cunt
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