Weight training....
13-06-2006, 03:24 PM
#1
Weight training....
...ok i been out of training for a while after being a brown belt at Wado Ryu Karate....now i have a fitness machine thing that has kickbag,punchball etc on it...and i am getting back into it.....the machine offers 91kg of weight....now after a couple of weeks i am using most of the stack on some and catching up on the rest...just wondered if i was doin ok.
The bench is a sit up type so bench press is pushing forward not up..
So weights so far:- (3 sets of 5)
50kilos bench press
60kilos pecs
80kilos leg press
80 kilos lat pull down
50kilos front pull down arms str8 out
100 situps
All this is everyday except Sunday.
How does that compare so far to the novices?
Diet wise i have always eat fairly well during the day..just too much alcohol in the evening and not as healthy eating...but i am not goin into this full on LOL....its for fun really.
Diet
Egg salad sandwich or cheese sald sandwich on brown no mayo daily at around 10 am....then tin of tuna and crisps and diet cup o soup around 1 pm...then milk and cereal bar at around 4pm....then dinner at about 10pm (always very meaty or fishy!!) with wine or lager etc (but i aint giving the drink up..we all need something)..oh and about 4 cups of Assam Tea 
...and water...bare in mind my body is used to alcohol as i drink daily and have done for years so in theory the drink wont hinder development IMO
Thoughts?
The bench is a sit up type so bench press is pushing forward not up..
So weights so far:- (3 sets of 5)
50kilos bench press
60kilos pecs
80kilos leg press
80 kilos lat pull down
50kilos front pull down arms str8 out
100 situps
All this is everyday except Sunday.
How does that compare so far to the novices?
Diet wise i have always eat fairly well during the day..just too much alcohol in the evening and not as healthy eating...but i am not goin into this full on LOL....its for fun really.
Diet
Egg salad sandwich or cheese sald sandwich on brown no mayo daily at around 10 am....then tin of tuna and crisps and diet cup o soup around 1 pm...then milk and cereal bar at around 4pm....then dinner at about 10pm (always very meaty or fishy!!) with wine or lager etc
(but i aint giving the drink up..we all need something)..oh and about 4 cups of Assam Tea ...and water...bare in mind my body is used to alcohol as i drink daily and have done for years so in theory the drink wont hinder development IMOThoughts?
14-06-2006, 10:22 PM
#2
Welcome to teh grown ups room Phil 
Plenty of advice available here if you look for it, but as for routines, heres my April one:
Taken from here, a topic you may find usefull.
https://passionford.com/forum/viewtopic.php?t=188141
I have upped literally every one oif those routines now, and changed them around alot, now training only 4 days a week with cardio at the end of each routine and 1 full Cardio day as well.
1st point to mention is you said your doing that EVERY, that wont work well at all, you need to give te muscles time to recover, thats why we use a split system, so you can workout 4-5days a week but each bodypart has a minimum 3days to recover and GROW.
2nd point, to GROW you need protein and lots of it. Asses your diet and figure in 1-2grams of protein per lb of bodyweight and see how that leaves you. Its a LOT but its a necessity.
Last point, get some piccies up. If yoiu dont want to put em on here, take em anyway and have your missus do it every month, then you have a log to refer to and see how your doing.
Same advice goes for the weights routine, i still have my very first one from 8months ago, and its great to look back at the months gone by and see on paper how much you have improved, its a great motivational booster.
Plenty of advice available here if you look for it, but as for routines, heres my April one:
Originally Posted by Stu @ M Developments
Monday = Back and Calves
Rower (warm-up)
1000meters. (5mins ish)
Pull Ups:
110kg x8 3sets (Aim for lower assistance)
Bent over Dumbbell rows (Palm in)
17.5kg x8 2sets
20kg x8 1sets
25kg x8 1sets
27.5kg x8 1sets
30kg x8 3sets (Go to fail)
Bent over Dumbbell rows (Palm Flat)
30kg x8 3sets (Go to fail)
Lat pull downs seated arms wide palms out:
40kg x8 2sets
55kg x8 1sets
60kg x8 1sets
70kg x8 1set
Lat pull downs seated arms close palms in:
40kg x8 2sets
55kg x8 1sets
60kg x8 1sets
70kg x8 1set
Straight Arm Pulldown
30kg x8 2sets
Calve press. On Horizontal leg press:
80kg x10 2sets
100kg x10 1sets
120kg x10 1sets
140kg x10 1 sets
155kg x10 to failure. (Do a drop set here back down to 60kg without a break)
Tuesday = Shoulders & Triceps
Rower (warm-up)
Seated Dumbbell press (Arnold)
15kg x8 1set
20kg x8 1sets
22.5kg x8 2sets
Standing Side Lateral Dumbbell Raises
7.5kg x8 1sets
10kg to failure
Seated rear lateral raises
7.5kg x8 1sets
10kg to failure
Upright rows on Tri machine:
50kg x8 1set
70kg x8 1set
80kg x8 1sets
90kg x8 2sets
Shrugs: (trapezius muscle)
22.5kg x8 1sets
27.5kg x8 to fail
Triceps Pushdown:
40kg x8 1sets
70kg x8 1sets
80kg x8 1sets
90kg to fail
Reverse Pec Dec Flyes:
30kg x8 2sets
45kg x8 2sets
55kg x8 1sets
Single Overhead dumbbell extension, alternate arms:
7.5kg x8 1sets
10kg x8 1sets
12.5kg x8 1sets
15kg to fail
DB Kickbacks
12.5kg x8 1sets
15kg x8 2sets
Thursday = Forearms and Cardio.
Rower (warm-up)
1000meters. (5mins ish)
Pedal bike
10mins on level 5
ABS Crunches:
30 crunches x 3sets
Leg raises (low and high)
10 raises x3 sets
Treadmill:
10mins at 5.5kph
Stepper:
10mins at level 2
X- Trainer:
10mins
Rower:
2000 meters.
Overhand Dumbbell Wrist curls:
10kg x8 2sets
Underhand Dumbbell Wrist curls:
12.5kg x8 2sets
15kg x8 2sets
Shin splint exercises.
Friday = Legs
Rower (warm-up)
1000meters. (5mins ish)
Squats:
40kg x8 1set
50kg x8 1sets
60kg x8 1sets
Leg extension machine (up)
55kg x8 2sets
65kg x8 1sets
75kg x8 1sets
85kg x8 1sets
90kg x8 1sets
Leg extension machine (down)
40kg x8 2sets
60kg x8 1sets
70kg x8 1sets
75kg x8 1sets
Adductors:
70kg x10 2sets
90kg x10 1sets
100kg x10 1sets
110kg x10 1sets
120kg x10 1sets
125kg x10 2sets
Abductors
75kg x10 2sets
85kg x10 1set
95kg x10 1set
110kg x10 1set
125kg x20 2set
Leg press. Horizontal:
100kg x8 1sets
110kg x8 1sets
120kg x8 1set
130kg x8 1set
140kg x8 1set
150kg x8 2set
155kg x20 2sets
Saturday = Chest & Biceps
Rower (warm-up)
1000meters. (5mins ish)
Seated Chest Press:
60kg x12 2set
80kg x8 1set
90kg x8 1set
Incline dumbbell press (30degrees)
17.5kg x10 1sets
22.5kg x8 1sets
25kg x8 1sets
27.5kg x5 1set
Flat dumbbell press
22.5kg x8 2sets
25kg x8 1sets
27.5kg x5 1set
Pecdec
80kg x10 2sets
100kg x8 1sets
110kg x8 1sets
Standing alternate dumbbell curls
12.5kg x8 1set
15kg x8 2sets
Bicep curls (Preacher or concentartion)
12.5kg x8 1set
17.5kg x8 2sets
Alternating Hammer Curls
15kg x8 1set
17.5kg x8 2sets
Bicep Curls: (Using tricep machine)
50kg x8 1sets
60kg x8 2sets
Bench at home:
62.5kg x8 2sets
I do Cardio 2 days a week as well.
Currently im not training at all as i have decided to take a 2 week break due to feeling run down, maybe overdoing the training regime a little, so will see how i feel when i get back into it after the Nurburgring trip.
Rower (warm-up)
1000meters. (5mins ish)
Pull Ups:
110kg x8 3sets (Aim for lower assistance)
Bent over Dumbbell rows (Palm in)
17.5kg x8 2sets
20kg x8 1sets
25kg x8 1sets
27.5kg x8 1sets
30kg x8 3sets (Go to fail)
Bent over Dumbbell rows (Palm Flat)
30kg x8 3sets (Go to fail)
Lat pull downs seated arms wide palms out:
40kg x8 2sets
55kg x8 1sets
60kg x8 1sets
70kg x8 1set
Lat pull downs seated arms close palms in:
40kg x8 2sets
55kg x8 1sets
60kg x8 1sets
70kg x8 1set
Straight Arm Pulldown
30kg x8 2sets
Calve press. On Horizontal leg press:
80kg x10 2sets
100kg x10 1sets
120kg x10 1sets
140kg x10 1 sets
155kg x10 to failure. (Do a drop set here back down to 60kg without a break)
Tuesday = Shoulders & Triceps
Rower (warm-up)
Seated Dumbbell press (Arnold)
15kg x8 1set
20kg x8 1sets
22.5kg x8 2sets
Standing Side Lateral Dumbbell Raises
7.5kg x8 1sets
10kg to failure
Seated rear lateral raises
7.5kg x8 1sets
10kg to failure
Upright rows on Tri machine:
50kg x8 1set
70kg x8 1set
80kg x8 1sets
90kg x8 2sets
Shrugs: (trapezius muscle)
22.5kg x8 1sets
27.5kg x8 to fail
Triceps Pushdown:
40kg x8 1sets
70kg x8 1sets
80kg x8 1sets
90kg to fail
Reverse Pec Dec Flyes:
30kg x8 2sets
45kg x8 2sets
55kg x8 1sets
Single Overhead dumbbell extension, alternate arms:
7.5kg x8 1sets
10kg x8 1sets
12.5kg x8 1sets
15kg to fail
DB Kickbacks
12.5kg x8 1sets
15kg x8 2sets
Thursday = Forearms and Cardio.
Rower (warm-up)
1000meters. (5mins ish)
Pedal bike
10mins on level 5
ABS Crunches:
30 crunches x 3sets
Leg raises (low and high)
10 raises x3 sets
Treadmill:
10mins at 5.5kph
Stepper:
10mins at level 2
X- Trainer:
10mins
Rower:
2000 meters.
Overhand Dumbbell Wrist curls:
10kg x8 2sets
Underhand Dumbbell Wrist curls:
12.5kg x8 2sets
15kg x8 2sets
Shin splint exercises.
Friday = Legs
Rower (warm-up)
1000meters. (5mins ish)
Squats:
40kg x8 1set
50kg x8 1sets
60kg x8 1sets
Leg extension machine (up)
55kg x8 2sets
65kg x8 1sets
75kg x8 1sets
85kg x8 1sets
90kg x8 1sets
Leg extension machine (down)
40kg x8 2sets
60kg x8 1sets
70kg x8 1sets
75kg x8 1sets
Adductors:
70kg x10 2sets
90kg x10 1sets
100kg x10 1sets
110kg x10 1sets
120kg x10 1sets
125kg x10 2sets
Abductors
75kg x10 2sets
85kg x10 1set
95kg x10 1set
110kg x10 1set
125kg x20 2set
Leg press. Horizontal:
100kg x8 1sets
110kg x8 1sets
120kg x8 1set
130kg x8 1set
140kg x8 1set
150kg x8 2set
155kg x20 2sets
Saturday = Chest & Biceps
Rower (warm-up)
1000meters. (5mins ish)
Seated Chest Press:
60kg x12 2set
80kg x8 1set
90kg x8 1set
Incline dumbbell press (30degrees)
17.5kg x10 1sets
22.5kg x8 1sets
25kg x8 1sets
27.5kg x5 1set
Flat dumbbell press
22.5kg x8 2sets
25kg x8 1sets
27.5kg x5 1set
Pecdec
80kg x10 2sets
100kg x8 1sets
110kg x8 1sets
Standing alternate dumbbell curls
12.5kg x8 1set
15kg x8 2sets
Bicep curls (Preacher or concentartion)
12.5kg x8 1set
17.5kg x8 2sets
Alternating Hammer Curls
15kg x8 1set
17.5kg x8 2sets
Bicep Curls: (Using tricep machine)
50kg x8 1sets
60kg x8 2sets
Bench at home:
62.5kg x8 2sets
I do Cardio 2 days a week as well.
Currently im not training at all as i have decided to take a 2 week break due to feeling run down, maybe overdoing the training regime a little, so will see how i feel when i get back into it after the Nurburgring trip.
https://passionford.com/forum/viewtopic.php?t=188141
I have upped literally every one oif those routines now, and changed them around alot, now training only 4 days a week with cardio at the end of each routine and 1 full Cardio day as well.
1st point to mention is you said your doing that EVERY, that wont work well at all, you need to give te muscles time to recover, thats why we use a split system, so you can workout 4-5days a week but each bodypart has a minimum 3days to recover and GROW.
2nd point, to GROW you need protein and lots of it. Asses your diet and figure in 1-2grams of protein per lb of bodyweight and see how that leaves you. Its a LOT but its a necessity.
Last point, get some piccies up. If yoiu dont want to put em on here, take em anyway and have your missus do it every month, then you have a log to refer to and see how your doing.
Same advice goes for the weights routine, i still have my very first one from 8months ago, and its great to look back at the months gone by and see on paper how much you have improved, its a great motivational booster.
15-06-2006, 12:05 PM
#4
Originally Posted by Bosch-Man
..that routine is way ott for me 
...if you really do that no wonder you make such good improvements!...Wack some steriods in and you will be proper built 
...if you really do that no wonder you make such good improvements!...Wack some steriods in and you will be proper built 
Bollocks to steroids, im on a personal mission with myself to do it all as naturally as possible. My only supplements are creatine, whey and glutamine.
15-06-2006, 02:36 PM
#6
Like i say, thats an old routine: My latest one is thus:
Monday = Chest & Triceps (1hr 10 mins)
Rower (warm-up) 1177
1000meters. (5mins ish)
Flat dumbbell press
24kg x10 1sets
28kg x8 1set
32kg x8 2sets
Incline dumbbell flys
12kg x 12 1set
14kg x 10 1set
16kg x 8 1set
Incline dumbbell press (30degrees)
26kg x8 1set
28kg x8 1set
Single dumbbell overhead extension, both arms:
20kg x8 1set
22kg x8 1set
24kg x8 1set
DB Kickbacks
16kg x8 1sets
18kg x8 1set
Triceps Pushdown:
35kg x8 1sets
38kg x8 1sets
41kg x6 1 set
28kg x8 to failure
Pecdec
80kg x8 1set
100kg x8 1set
Seated Chest Press:
60kg x8 1set
75kg x8 1set
85kg to failure
Bench at home:
77.5kg x8 2sets
Rower
2000meters. (9min 21sec PB)
Bike or Treadmill to cooldown
5mins
Tuesday = Legs & forearms (1hr 15mins)
Rower (warm-up)
1000meters. (5mins ish)
Dumbell Squats:
28kg x10 1set
36kg x8 1set
40kg x8 1set
Leg press. Horizontal:
130kg x8 1set
150kg x8 1set
170kg x8 1set
190kg x8 1set
Fall back down to 120 and rep to failure…
Leg extension machine (up)
75kg x8 1sets
90kg x8 1sets
100kg x7 2sets
Leg extension machine (down)
60kg x8 1sets
75kg x8 1set
90kg x8 1set
100kg x6 1set
Adductors:
125kg x10 1sets
140kg x10 1sets
150kg x15 3sets
Abductors
125kg x10 1sets
140kg x10 1sets
150kg x15 3sets
Alternating Hammer Curls
12kg x10 1set
14kg x10 1set
16kg x10 2sets
Standing Dumbell Wrist Curls
20kg x10 2sets
22kg x10 1set
24kg x10 1set
Overhand Dumbbell Wrist curls:
10kg x8 2sets
Underhand Dumbbell Wrist curls:
10kg x10 1set
12kg x8 2sets
Rower
2000meters. (9min 21sec PB)
Bike or Treadmill to cooldown
5mins
Friday = Back, Calves & ABS (45mins)
Rower (warm-up)
1000meters. (5mins ish)
Pull Ups:
40kg x8 3sets
Bent over Dumbbell rows (Palm in)
32kg x8 1set
38kg x8 1set
40kg x8 2sets
Lat pull downs seated
55kg x8 1sets
70kg x8 1set
80kg x8 1set
Upright rows on cable machine:
24kg x8 1set
35kg x8 1set
38kg x8 1sets
Calve press.
100kg x10 1sets
140kg x10 1sets
180kg x10 1 sets
200kg x10 to failure. (3sets+)
Fall back down to 140 and rep to failure…
Adominals
2 sets 50 crunches (decline if possible)
1 set 20 crunches holding a 10 kg weight
Rower
2000meters. (9min 21sec PB)
Bike or Treadmill to cooldown
5mins
Saturday = Shoulders & Biceps (1hr 20mins)
Rower (warm-up)
1000meters. (5mins ish)
Shoulder Press
45kg x 8 1set
55kg x8 1set
Seated Dumbbell press
22kg x8 1set
26kg x8 1set
28kg x6 1set
Shrugs:
36kg x12 1set
40kg x8 2set
Standing Side Lateral Dumbbell Raises
10kg x1201set
12kg x8 1set
14kg to failure
Front lateral raises
12kg x8 1set
14kg x8 1set
16kg to failure
Bent over lateral raises
12kg x8 1set
14kg x8 to failure
Bicep curls (concentration)
12kg x10 1set
16kg x10 1sets
Bicep curls (Preacher)
18kg x8 1set
20kg x4 1set
12kg to failure
Rower
2000meters. (9min 21sec PB)
Bike or Treadmill to cooldown
5mins
Nice to see some improvements there too....
Monday = Chest & Triceps (1hr 10 mins)
Rower (warm-up) 1177
1000meters. (5mins ish)
Flat dumbbell press
24kg x10 1sets
28kg x8 1set
32kg x8 2sets
Incline dumbbell flys
12kg x 12 1set
14kg x 10 1set
16kg x 8 1set
Incline dumbbell press (30degrees)
26kg x8 1set
28kg x8 1set
Single dumbbell overhead extension, both arms:
20kg x8 1set
22kg x8 1set
24kg x8 1set
DB Kickbacks
16kg x8 1sets
18kg x8 1set
Triceps Pushdown:
35kg x8 1sets
38kg x8 1sets
41kg x6 1 set
28kg x8 to failure
Pecdec
80kg x8 1set
100kg x8 1set
Seated Chest Press:
60kg x8 1set
75kg x8 1set
85kg to failure
Bench at home:
77.5kg x8 2sets
Rower
2000meters. (9min 21sec PB)
Bike or Treadmill to cooldown
5mins
Tuesday = Legs & forearms (1hr 15mins)
Rower (warm-up)
1000meters. (5mins ish)
Dumbell Squats:
28kg x10 1set
36kg x8 1set
40kg x8 1set
Leg press. Horizontal:
130kg x8 1set
150kg x8 1set
170kg x8 1set
190kg x8 1set
Fall back down to 120 and rep to failure…
Leg extension machine (up)
75kg x8 1sets
90kg x8 1sets
100kg x7 2sets
Leg extension machine (down)
60kg x8 1sets
75kg x8 1set
90kg x8 1set
100kg x6 1set
Adductors:
125kg x10 1sets
140kg x10 1sets
150kg x15 3sets
Abductors
125kg x10 1sets
140kg x10 1sets
150kg x15 3sets
Alternating Hammer Curls
12kg x10 1set
14kg x10 1set
16kg x10 2sets
Standing Dumbell Wrist Curls
20kg x10 2sets
22kg x10 1set
24kg x10 1set
Overhand Dumbbell Wrist curls:
10kg x8 2sets
Underhand Dumbbell Wrist curls:
10kg x10 1set
12kg x8 2sets
Rower
2000meters. (9min 21sec PB)
Bike or Treadmill to cooldown
5mins
Friday = Back, Calves & ABS (45mins)
Rower (warm-up)
1000meters. (5mins ish)
Pull Ups:
40kg x8 3sets
Bent over Dumbbell rows (Palm in)
32kg x8 1set
38kg x8 1set
40kg x8 2sets
Lat pull downs seated
55kg x8 1sets
70kg x8 1set
80kg x8 1set
Upright rows on cable machine:
24kg x8 1set
35kg x8 1set
38kg x8 1sets
Calve press.
100kg x10 1sets
140kg x10 1sets
180kg x10 1 sets
200kg x10 to failure. (3sets+)
Fall back down to 140 and rep to failure…
Adominals
2 sets 50 crunches (decline if possible)
1 set 20 crunches holding a 10 kg weight
Rower
2000meters. (9min 21sec PB)
Bike or Treadmill to cooldown
5mins
Saturday = Shoulders & Biceps (1hr 20mins)
Rower (warm-up)
1000meters. (5mins ish)
Shoulder Press
45kg x 8 1set
55kg x8 1set
Seated Dumbbell press
22kg x8 1set
26kg x8 1set
28kg x6 1set
Shrugs:
36kg x12 1set
40kg x8 2set
Standing Side Lateral Dumbbell Raises
10kg x1201set
12kg x8 1set
14kg to failure
Front lateral raises
12kg x8 1set
14kg x8 1set
16kg to failure
Bent over lateral raises
12kg x8 1set
14kg x8 to failure
Bicep curls (concentration)
12kg x10 1set
16kg x10 1sets
Bicep curls (Preacher)
18kg x8 1set
20kg x4 1set
12kg to failure
Rower
2000meters. (9min 21sec PB)
Bike or Treadmill to cooldown
5mins
Nice to see some improvements there too....
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