| Training Discussion Ask workout questions or share your knowledge. |
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07-08-2005, 08:29 AM
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#1 (permalink)
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Senior Member
Join Date: Jul 2005
Location: West Virginia
Posts: 133
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Here we go..
Mondays (CHEST)
Flat Bench Incline Bench Decline Bench
8 X 225 6 X 205 6 X 245
6 X 245 4 x 225 4 x 265
4 X 265 2 x 245 2 x 285
2 X 285 1 x 260 1 x 305
1 X 305
TUESDAY (SHOULDERS . BACK)
ARNOLDS 3 X 6 45
FRONT RAISE 3 X 6 @ 30
SIDE RAISE 3 X 6 @ 30
UPRIGHT ROWES 3 X 6 @ 85
PULL UP MACHINE 3 X 6
LAT PULL DOWNS 3 X 6
ROWES
WEDNESDAY OFF
THURSDAY (BIS and TRIS)
EYEBALL 3 x 6
PUSHDOWN 3 X 6
REVEARSEPUSHDOWN 3 x 6
2 hand BEHIND HEAD LIFT
BARBELL CURL 3 X6
INCLINE DUMBELL CURL
HAMMER CURL 3 X 6
CONCEN. CURLS 3 X 8
FRIDAY
SAME AS MONDAY
WEEKEND OFF.
Im 39 6'3 about 235.
Thanks for advice.
__________________
aes
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07-08-2005, 08:42 AM
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#2 (permalink)
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I think before I post
Join Date: Jun 2004
Location: Queens, NY
Posts: 9,458
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Goal?
No legs?
__________________
"Two out of work models and a fashion slave tried to dance away the Michelob night"
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07-08-2005, 08:51 AM
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#3 (permalink)
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Senior Member
Join Date: May 2004
Location: Baltimore
Posts: 1,499
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No leg work; No core work. Way too many isolation exercises. Stick to the basic comppound exercises, like rows, presses, squats, deadlifts, lunges, pull up/chin ups, dips.
I recommend you go with an alreaqdy established balanced program. This one is going to leave you top heavy, looking like a light bulb!
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07-08-2005, 08:52 AM
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#4 (permalink)
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Senior Member
Join Date: Feb 2005
Location: mass
Posts: 475
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Well, to demonsrate the imbalance of the routine you do 30 sets a weeks for your chest(all bench press I might add) and only 6 sets for your back. I would recomend trying a few premade routines to help learn balance. Long story short it's not good and oldguys right where are your legs?
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07-08-2005, 10:41 AM
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#6 (permalink)
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in transition...
Join Date: May 2004
Location: Rhode Island
Posts: 5,666
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too much volume.
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07-08-2005, 10:48 AM
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#7 (permalink)
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Senior Member
Join Date: Jul 2005
Location: West Virginia
Posts: 133
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Thanks for all of your advice.
Now can some add some guidance as to a workout?
Diet?
Keep in mind age 40 haha
__________________
aes
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07-08-2005, 12:02 PM
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#8 (permalink)
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I think before I post
Join Date: Jun 2004
Location: Queens, NY
Posts: 9,458
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No one can give you advice unless they know what your goal is.
__________________
"Two out of work models and a fashion slave tried to dance away the Michelob night"
Blog
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07-08-2005, 12:13 PM
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#9 (permalink)
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Senior Member
Join Date: Jul 2004
Location: Chicago
Posts: 1,611
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Quote:
Originally posted by Troy810:
Thanks for all of your advice.
Now can some add some guidance as to a workout?
Diet?
Keep in mind age 40 haha
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Read the threads in the FAQ section and the stickies in the Diet and Training sections. This should give you a good base of info.
BTW, dont let age get in the way of your goals. If you have that kind of mindset, you are limiting yourself. Think positive! |
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07-08-2005, 01:43 PM
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#10 (permalink)
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Looper (Pro Jock)
Join Date: Mar 2005
Location: Waukesha, WI
Posts: 2,219
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Looks like you got plenty of input and follow up questions above. I'll summarize:
1. Ditch your listed program.
2. Read the FAQ Workout Routines and use one of those. (These trainers make a lot of $$ putting routines together and they know what they're doing)
3. Provide goals - short term & long term.
4. Get familiar with the following names (in no particular order): Berardi, Waterbury, Cosgrove, Ballantyne, Williams (John), Schuler, Meija
You have to have goals and be willing to do the research. RipStone made an excellent point about your age - it's just a number. You're on this forum so that's a great step.
Keep Reading, Good Luck and Welcome!!
__________________
Two Bears Dadda?
Two Bears Benno, just two. 
______________________________ ___________
There are three things in my life which I really love: God, my family, and baseball. The only problem - once baseball season starts, I change the order around a bit. ~Al Gallagher, 1971
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07-08-2005, 02:04 PM
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#11 (permalink)
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GU '12
Join Date: Aug 2004
Location: N.J.
Posts: 4,031
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Click me for Nutrition
Though all of those articles are great, my personal recommendations on that page include:
-7 Habits
-Berardi's Kitchen
Click me for Gourmet Nutrition
This is Gourmet Nutrition by JB and John Williams, known here on these forums as Johnka. You can check out the sample, which is worth downloading and reading and then order the full version if you wish. Right now, it's an ebook that you can take to some printing place to get printed. However, Johnka has informed us that they are in the process of making a hard copy set to be due out end of summer.
Just take a look around JB's site and you'll find all types of great information. I'm on a quest to read as much of it as i can. [img]smile.gif[/img]
That covers the nutrition part. For the lifting, Jimbo gave you a link to a great thread. Find a program that fits your needs. Maybe HGM, maybe a Waterbury program, maybe TT. Find something that sounds like its what you want. If you have any questions don't be afraid to post them-we're all happy to help [img]smile.gif[/img] You can also head over to the Training Log section to check out people's logs of their programs and ask them questions about it. Post your short term and long term goals and we can help you even more.
Good luck on your quest for better health and fitness. Stick around here and you'll learn a lot [img]smile.gif[/img]
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
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07-09-2005, 01:50 AM
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#12 (permalink)
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GU '12
Join Date: Aug 2004
Location: N.J.
Posts: 4,031
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Also, if you sign up for JB's e-newsletter, you'll get access to 2 of his e-books-Mr. Nutrition and The Essential Berardi-again, great reads.
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
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07-11-2005, 06:34 PM
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#13 (permalink)
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Member
Join Date: Aug 2004
Location: Hurt, Va
Posts: 59
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Learn the name King too
__________________
\"Found an island in your arms, country in your eyes. Arms that chain, eyes that lie...\" - The Doors
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07-11-2005, 08:03 PM
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#14 (permalink)
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On the manga bandwagon
Join Date: Apr 2005
Location: Sugar Creek, MO
Posts: 6,535
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Welcome to the boards!
If you're looking for a complete package in one cover, I'd highly recommend The Testosterone Advantage Plan by Lou Schuler (you'll see it abbreviated TAP around here). It explains all the basics in Lou's inimitable style, and gives you a nutrition and a workout plan designed to work together. Personally, I think it's the best introduction to nutrition and lifting that's out there.
Best of luck!
__________________
Keep your eyes on YOU; don't let the achievements of others dictate your obsessions. -- Alan Aragon
Log: 2008 is gonna ROoOoOoOCK!!!
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