[Rush]

I'm trying to avoid the gym as much as possible for january. Ramping up the amount of swimming and cycling i'm doing.

[Skyfall]

The gym is already packed! On a Sunday Night! Damnit.

Better to go early or mid -afternoon. and I'll say good bye to Bench press for at least a month.

[Ghetto Anthony]

First workout of the year tonight. A Wednesday night...expected the gym to be packed with phaggots and was pleasantly surprised to see only the regulars in there. Only saw one moron doing some stupid shit at the smith machine.

Today was a good day.

[RKO920]

I actually enjoy my cardio and abs day.

[El Conquistador]

Originally Posted by Ghetto Anthony

First workout of the year tonight. A Wednesday night...expected the gym to be packed with phaggots and was pleasantly surprised to see only the regulars in there. Only saw one moron doing some stupid shit at the smith machine.

Today was a good day.

Are you still doing SS or have you moved onto something else?

[Ghetto Anthony]

lol

I'm doing ABABxAB with occasional two day rests depending on how sore (usually my legs) I am.

A:
Bench 3x6
Bentover Barbell Rows 4x10
Incline Bench 3x6
Preacher Curls 3-4x10
Reverse Grip Lat Pulldown 3-4 to failure
Dips 3-4 to failure

B:
Squats 3x5
Leg Press 5-6 x 10
Calf Raises 3x15
Deadlifts 3x5
Lunges 4-5x5


PLEASE HELP ME IMPROVE MY NOVICE SHIT PROGRAM

I'm eating a lot better at least.

[Skyfall]

gym was hilarious today Fat people are afraid of free weights, which is great, so I was in & out in about 40 minutes.

@Anthony

I think that's a bit much, ABABxAB (assuming x is a rest day). too repetitive; even if you're not sore, that's gotta be boring. Plus, since with only 1 rest day, that's hardcore body builing scheduling there; since it's that, you're doing too much each day. I don't really want to comment on the rep/set number; I find whatever suits the individual is the way to go.

Why no pull-ups? I would seperate your 'A' day into (at least) a chest/tri day & back/bicep day. I think that's common to do too. your A day right now is more a sampler platter than anything.

I do chest/shoulder, then bi/back, then shoulder, then legs. and I like your leg day (though I deadlift on my bi/back day).

[Glass Shatters]

Originally Posted by Ghetto Anthony

lol

I'm doing ABABxAB with occasional two day rests depending on how sore (usually my legs) I am.

A:
Bench 3x6
Bentover Barbell Rows 4x10
Incline Bench 3x6
Preacher Curls 3-4x10
Reverse Grip Lat Pulldown 3-4 to failure
Dips 3-4 to failure

B:
Squats 3x5
Leg Press 5-6 x 10
Calf Raises 3x15
Deadlifts 3x5
Lunges 4-5x5


PLEASE HELP ME IMPROVE MY NOVICE SHIT PROGRAM

I'm eating a lot better at least.

You need to go to a split immediately. Like, now. Pronto. As soon as possible. On the dot.

First and foremost, there is a complete absence of tricep isolation exercises, while you have preacher curls for bicep isolation as well as reverse grip lat pulldowns which also work the biceps. The tricep is 2/3 of the "showcase" upper arm. Every guy who lifts wants big arms. Most guys ignore triceps. Don't. I'm not advocating extreme focus on the triceps, but you need to throw in some skull crushers, lying cross shoulder triceps extensions, close grip bench presses, and tricep pushdowns just to throw some out there.

I'm also not a huge fan of doing squats and deads on the same day. Seeing as it is one of the primary lifts that I concentrate on, I want to give my balls to the wall effort on each of them. I know that if I go all out on squats, I'm not going to be able to turn around and deadlift at full strength. Try something like this:

Monday: Squat ASS TO GROUND (go lighter if you need to, form is everything in power) , Pause Squat ASS TO GROUND (1 set only), Leg Extensions, Hamstring Curls, Weighted Calf Raises (alternate bi-weekly for Donkey Calf Raises), Box Jumps (alternate bi weekly for weighted lunges), Weighted sit-ups, Barbell Swings, etc.

Tuesday: OFF

Wednesday: Bench, Dumbbell bench (alternate incline/decline bi-weekly here, the DB gives you a deeper stretch than a barbell will and you must use better form with dumbbells allowing the incline/decline to actually do the work), Dumbbell flyes, Military Press, Upright Rows, Shrugs, etc.

Thursday: ARMS < - - THEY MAD. I do this

Friday: Deadlift, Lat pulldowns, Bent Over Barbell Rows, T Bar Rows, Good Mornings, Wrestler's Bridges (this is important, you must do them. Look them up.), etc.

Saturday: Cardio

Sunday: OFF

EDIT: Now, this isn't meant for you to follow to the T, but just showing how a split would better suit you. Working all of those muscle groups 3 and four times a week is hindering your progress more than anything. Create an outline on the three main lifts and tailor it to your liking. It's important to make your workouts short and intense. Every guy that I've personally known that was truly huge was in the gym for MAYBE an hour at a time. We're not IFBB pro's and shouldn't train as such.

Originally Posted by Skyfall

gym was hilarious today Fat people are afraid of free weights, which is great, so I was in & out in about 40 minutes.

BRB phaggots thinking they're strong because they can chest press 250 pounds on the machine. Always good for a laugh.

[El Conquistador]

lol.

[i$e]

lol