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KJFITNESSDUDE's Photo KJFITNESSDUDE Posts: 15,787
2/24/11 11:45 A

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***UPDATED***
Still the same as in early January (goals), just a bit different with the weights.

The Core exercises: Bench Press, Squats, Deadlifts & Military Press have 2 minutes rest between sets, all others 1 minute rest between sets. All exercises tempo are 1 second positive and 2 seconds negative.
Goal: Muscle Mass
Diet: 30-30-40 (30% fat/30% protein/40% carb)
Calories: 3,060/day
Fat g: 102/day
Carb g: 306/day
Protein g: 229/day
Daily caloric intake: 3,060
Height: 5' 6"
Current Weight: 190 lbs
Age: 48

Day 1
Chest Exercises Sets/Reps/Weight
Bench Press 5/12/125-135-145-155-165
Incline Bench Press 3/12/45-45-45
Decline Bench Press 3/12/45-45-45
Inclined Bench Flyes 5/12/25-25-30-35-40

Tricep Exercises Sets/Reps/Weight
Close-Grip Bench Press 5/10/105-110-115-120-125
Bench Dips 4/25 or failure/no weights
Band Push Downs 3/15/50 lb resistence band
2 Arm Seated Overhead Ext. 4/12/45-45-45-45

Day 2 - REST

Day 3
Back Exercises Sets/Reps/Weight
Deadlifts 5/12/125-135-145-155-165
Lying Overhead Ext. 3/10/45-45-45
Longbar Row 1 arm 4/12/65-70-75-80
Longbar Row 2 arm 4/12/90-100-110-120

Bicep Exercises Sets/Reps/Weight
EZ Bar Curls 5/10/65-65-65-65-65
Hammer Curl 3/12/25-25-25
Incline DB Curl 4/12/20-20-25-30
21's 4/7x7x7/20-20-20-20

Day 4
Shoulders/Calves/Abs Sets/Reps/Weight
Seated Military Press 5/12/65-70-75-80-85
Dumbbell Lat Raise 5/10/15-15-15-15-15
Dumbbell Front Raise 5/10/15-15-15-15-15

Calves Sets/Reps/Weight
Standing Calf Raise 5/20/125-125-125-125-125

Ab Exercises Sets/Reps/Weight
Crunch 5/20/no weights
Ab Roller 3/10/no weights
Seated Bench Leg Pull-In 4/10/no weights

Day 5 - REST

Day 6
Leg Exercises Sets/Reps/Weight
Squats 5/10/125-135-145-155-165
DB Lunge 3/10/5-10-15
Leg Curl 4/12/60-60-60-60
Leg Extensions 4/12/75-75-75-75

Auxiliary Sets/Reps/Weight
Shrugs 4/12/105-105-105-105
Upright DB Rows 4/12/20-20-20-20
Pull Ups 4/3-5/no weights
Chin Ups 4/3-5/no weights

Day 7 - REST


USING SP TO HELP YOU KEEP TRACK OF WEIGHT LOSs, CALORIE INTAKE AND EXERCISE "IS" THE SHORTCUT!!!!!!
sTOP TRYING TO CONSUME A MAGIC WEIGHTLOSS PILL, OY!
ARMATEYNOTAGAIN's Photo ARMATEYNOTAGAIN SparkPoints: (30,055)
Fitness Minutes: (93,277)
Posts: 834
1/4/11 8:06 P

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Thanks I'll check it out.

Edited by: ARMATEYNOTAGAIN at: 1/4/2011 (20:06)
 current weight: 169.0 
205
187.5
170
152.5
135
KJFITNESSDUDE's Photo KJFITNESSDUDE Posts: 15,787
1/4/11 9:52 A

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No books or magazines, just the internet for me, Brother!
Here's some stuff I just read this week. Hope this helps. And remember:
"The Better You Look, The More You'll See!"


www.gain-weight-muscle-fast.com/weig
ht
-training-programs.html

www.ehow.com/how_2222771_implement-p
yr
amid-weight-lifting-strategy.html


www.weight-lifting-complete.com/pyra
mi
d-weight-lifting-chart.html
emoticon

USING SP TO HELP YOU KEEP TRACK OF WEIGHT LOSs, CALORIE INTAKE AND EXERCISE "IS" THE SHORTCUT!!!!!!
sTOP TRYING TO CONSUME A MAGIC WEIGHTLOSS PILL, OY!
ARMATEYNOTAGAIN's Photo ARMATEYNOTAGAIN SparkPoints: (30,055)
Fitness Minutes: (93,277)
Posts: 834
1/4/11 9:25 A

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Thanks Joe, I'm old school when it comes to weight training. I use the same weight for 3 sets of 10 t0 12 reps per set. I need to look into pyramid training. Can you suggest any book that explains it well.

I;m starting my 2nd day. Gonna do this one day at a time. I saw your pictures before your page went private. You are doing a great job.

Edited by: ARMATEYNOTAGAIN at: 1/4/2011 (09:26)
 current weight: 169.0 
205
187.5
170
152.5
135
KJFITNESSDUDE's Photo KJFITNESSDUDE Posts: 15,787
1/3/11 7:57 P

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Just learned today that static is great for the supporting exercises but that graduated training (or pyramid) is best for the Cores like Bench Press, Deadlifts & Squats. I already adjusted my routine to reflect (just not here yet).

USING SP TO HELP YOU KEEP TRACK OF WEIGHT LOSs, CALORIE INTAKE AND EXERCISE "IS" THE SHORTCUT!!!!!!
sTOP TRYING TO CONSUME A MAGIC WEIGHTLOSS PILL, OY!
ARMATEYNOTAGAIN's Photo ARMATEYNOTAGAIN SparkPoints: (30,055)
Fitness Minutes: (93,277)
Posts: 834
1/3/11 6:52 P

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Looks like a Killah routine! Good luck. I haven't been participating on this team for a 1 1/2 years. Hope to get it going again and stay with it this time. I recently bought a Total Trainer and have free weights I do my ST with. You mentioned something about Static lifting. How has that worked out for you?

 current weight: 169.0 
205
187.5
170
152.5
135
KJFITNESSDUDE's Photo KJFITNESSDUDE Posts: 15,787
1/3/11 9:37 A

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The Core exercises: Bench Press, Squats, Deadlifts & Military Press have 2 minutes rest between sets, all others 1 minute rest between sets. All exercises tempo are 1 second positive and 2 seconds negative.
Goal: Muscle Mass
Diet: 30-30-40 (30% fat/30% protein/40% carb)
Calories: 3,060/day
Fat g: 102/day
Carb g: 306/day
Protein g: 229/day
Daily caloric intake: 3,060
Height: 5' 6"
Current Weight: 190 lbs
Age: 48

Day 1
Chest Exercises Sets/Reps/Weight
Bench Press 5/8/135-135-135-135-135
Incline Bench Press 4/12/45-45-45-45
Decline Bench Press 4/12/45-45-45-45
Flat Bench Flyes 3/12/25-25-25

Tricep Exercises Sets/Reps/Weight
Close-Grip Bench Press 5/10/105-105-105-105-105
Bench Dips 4/25 or failure/no weights
Skull Crushers 3/12/45-45-45
2 Arm Seated Overhead Ext. 4/12/45-45-45-45

Day 2 - REST

Day 3
Back Exercises Sets/Reps/Weight
Deadlifts 5/8/130-130-130-130-130
Lying Overhead Ext. 3/10/45-45-45
1 Arm Dumbbell Row 3/8/45-45-45
Band Lat Pulldown 5/10/50-50-50-50-50 (it's the black band and it says it's 50 pounds resistence)

Bicep Exercises Sets/Reps/Weight
EZ Bar Curls 5/10/55-55-55-55-55
Hammer Curl 4/10/15-15-20-20
Incline DB Curl 4/10/20-20-20-20
Concentration Curls 3/10/25-25-25

Day 4
Shoulders/Calves/Abs Sets/Reps/Weight
Seated Military Press 5/12/65-65-65-65-65
Dumbbell Lat Raise 5/10/15-15-15-15-15
Dumbbell Front Raise 5/10/15-15-15-15-15

Calves Sets/Reps/Weight
Standing Calf Raise 5/20/125-125-125-125-125

Ab Exercises Sets/Reps/Weight
Crunch 5/20/no weights
Ab Roller 3/10/no weights
Seated Bench Leg Pull-In 4/10/no weights

Day 5 - REST

Day 6
Leg Exercises Sets/Reps/Weight
Squats 5/10/135-135-135-135-135
DB Lunge 3/10/5-5-5
Leg Curl 4/12/40-40-40-40
Leg Extensions 4/12/40-40-40-40

Auxiliary Sets/Reps/Weight
Shrugs 4/12/105-105-105-105
Upright DB Rows 4/12/15-15-15-15
Pull Ups 4/3-5/no weights
Chin Ups 4/3-5/no weights

Day 7 - REST
-----------------------

After getting some input and more reading I've redesigned my routine to this for now. As a note: I switch up my overall routine rather frequently (every 8 weeks) and from week to week I alternate similar exercises like flat bench flyes to Inclined flyes and others. I also do warm-up sets but did not include them in the workout above (usally a set or 2 of 50% of the weight used for the real sets). Lastly, THIS time around I went for static weight (same weight for the sets) numbers rather than graduated (increase the weight for each set) because I'm just trying to change up my routine.

USING SP TO HELP YOU KEEP TRACK OF WEIGHT LOSs, CALORIE INTAKE AND EXERCISE "IS" THE SHORTCUT!!!!!!
sTOP TRYING TO CONSUME A MAGIC WEIGHTLOSS PILL, OY!
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