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post #2521 of 4929 (permalink) Old 10-07-2012, 06:45 PM
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Re: Workout/Staying in Shape Thread

I'm new to this. But too much negative shit has been happening in my life and I want to focus all this negativity into going to the gym. Commit myself 100%. I've always been a very lanky guy but I'm looking to put on some muscle.

Starting a gym schedule of 3 days with 1 off day. Rinse and repeat.

Day 1- Chest/Core

Day 2 -back and tricepts and some forearms

Day 3- Legs

I'd name some of the exercises but I can't remember them all the names since I just started () but my bro is legit at bodybuilding so he's taken me and I've just finished my first week.

I've also have some supps like fish oil tablets, multivitamins, GP3 and Whey protein. I have a ridiculously active metabolism but I really want develop some muscle. I'm definitely committed to this and I was hoping for some tips from people that know their stuff and possibly any recommendations to help me improve my workouts.

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post #2522 of 4929 (permalink) Old 10-07-2012, 06:47 PM
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Re: Workout/Staying in Shape Thread

Good on you. I'm new as well and I'm in the gym 5 days a week. I couldn't do 3 days a week, I enjoy being in there too much to be away 4 days out of 7.

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post #2523 of 4929 (permalink) Old 10-07-2012, 06:56 PM
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Re: Workout/Staying in Shape Thread

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Originally Posted by Ghetto Anthony View Post
Good on you. I'm new as well and I'm in the gym 5 days a week. I couldn't do 3 days a week, I enjoy being in there too much to be away 4 days out of 7.
I can hardly take a day off tbh. My first off day was yesterday and I was itching to get to the gym but I realized it would be a bad idea. I'll probably be going 5-6 times per week

My body is sore as fuck though after the first week. I assume it get's better over time though?

I just got back from my second chest/core exercise but I couldn't bring myself to do dips because my forearms were so sore from my back and tricept workout 2 days ago. Managed everything else though.

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post #2524 of 4929 (permalink) Old 10-07-2012, 07:02 PM
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Re: Workout/Staying in Shape Thread

An extra day of rest is almost always better than an extra day lifting.

3 days is fine.

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post #2525 of 4929 (permalink) Old 10-07-2012, 07:13 PM
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Re: Workout/Staying in Shape Thread

Holy shit, 5 days in the gym? Rest is very important. Rest is what builds muscle. Along with proper nutrition of course. And if you're sore as fuck, listen to your body!

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post #2526 of 4929 (permalink) Old 10-07-2012, 07:41 PM
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Re: Workout/Staying in Shape Thread

Sorry I should have been more clear.

My last forearm workout was 3 days ago, I did legs 2 days ago and then took an off day yesterday, I was still sore though today, I suppose my recovery is just slow. I'll see how I feel tomorrow before doing back and triceps.

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post #2527 of 4929 (permalink) Old 10-07-2012, 07:47 PM
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Re: Workout/Staying in Shape Thread

I do legs on Friday and I'm hurting over the weekend. It'll happen.

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post #2528 of 4929 (permalink) Old 10-07-2012, 08:24 PM
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Re: Workout/Staying in Shape Thread

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Originally Posted by EGame View Post
My body is sore as fuck though after the first week. I assume it get's better over time though?
yeah, DOMS is less of an issue if you've been doing it for awhile. You still will get a bit of stiffness after a hard workout though.


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post #2529 of 4929 (permalink) Old 10-08-2012, 04:15 AM
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Re: Workout/Staying in Shape Thread

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Originally Posted by sharkboy22 View Post
Holy shit, 5 days in the gym? Rest is very important. Rest is what builds muscle. Along with proper nutrition of course. And if you're sore as fuck, listen to your body!
Seems pretty standard. I see the same people in there 5 days a week.

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post #2530 of 4929 (permalink) Old 10-10-2012, 11:07 AM
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Re: Workout/Staying in Shape Thread

Monday- Chest, Shoulders & Triceps

Bench Press (4 sets)
Incline Bench Press (4 sets)
Decline Bench Press (4 sets)
Close Grip Bench (3 sets)
Front & Side Deltoid Raise (3 sets)
Arnold Dumbell Press (3 sets)
Triceps Pulldown (4 sets)
Reverse Grip Triceps Pulldown (3 sets)
One Armed Pulldown (2 sets)

Tuesday- Back, Biceps & Forearms

Inverted Row (4 sets)
Dumbell Row (4 sets)
Bent Over Barbell Row (4 sets)
Lat Pulldown (4 sets)
Cable Rows (4 sets)
Hammer Biceps Curls (3 sets)
Incline Dumbell Curls (3 sets)
Wrist Roller (4 sets)

Wednesday- Legs, Abs & Lower Back

Barbell Squats (4 sets)
Deadlifts (4 sets)
Leg Press/Calf Press (3 sets + 3 sets)
Dumbell Lunges/Calf Raises (3 sets + 3 sets)
Crunches (3 sets)
Sit Ups w/Weights (3 sets)
Leg Raises (3 sets)
Hyperextensions w/Weights (3 sets)

Thursday- Chest, Shoulders & Triceps

Dumbell Bench Press (3 sets)
Incline Dumbell Bench Press (3 sets)
Decline Dumbell Bench Press (3 sets)
Chest Flys (2 sets)
Incline Chest Flys (2 sets)
Close Grip Bench (3 sets)
Dips w/Weights (3 sets)
Triceps Pulldowns (3 sets)
Triceps Overhead Ext (3 sets)
Shoulder Lateral Raise (3 sets)
Arnold Dumbell Press (3 sets)

Friday-Back Biceps & Forearms

Pull Ups (5 sets)
Chin Ups (5 sets)
Lat Pulldowns (4 sets)
Cable Rows (4 sets)
Hammer Curls (3 sets)
Regular+Incline Dumbell Curls (2 sets+2sets)
Barbell Curls (3 sets)
Reverse Barbel Curls (2 sets)
Wirst Rollers (3 sets)

Saturday- Legs, Abs & Lower Back

Barbell Squats (4 sets)
Deadlifts (4 sets)
Leg Press/Calf Press (3 sets + 3 sets)
Dumbell Lunges/Calf Raises (3 sets + 3 sets)
Crunches (3 sets)
Sit Ups w/Weights (3 sets)
Leg Raises (3 sets)
Hyperextensions w/Weights (3 sets)

This is pretty much the routine I'm doing right now and I'm loving it. I usually do my routine around 30 sets since I don't think is neccesary to surpass that in my case. Currently not doing Cardio in my routine but I sweat pretty heavily in my routine since I like to do very intense weight lifting and with a 30/45 second rest time. I going to bulk up until December and then add 20-30 minutes of cardio after each weight lifting workout. As far as diet is concern I go with the usual fish, chicken, eggs, brown rice & veggies but healthy food is expensive as fuck these days and sometimes I just eat what I can grab with moderation of course.

Last edited by JoseBxNYC; 10-10-2012 at 11:10 AM.
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