xaroula 
"Gain strength and muscle size, lose fat, become more awesome in general. Compete in a powerlifting meet in 2009."
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I'm would describe myself as a "beginner" at lifting. My goals are to ENJOY myself, not to reach a particular body fat % or SRM. Those are great side effects of enjoying myself in the weight room :-)
I work out every other day (not 3x/week or 4x/week) so some weeks it is M-W-F-Sun, next week it is T-Th-Sat, etc.
I do full body workouts each time. I do pretty similar workouts each time but I do vary it a little. I try to change the order of exercises but I *always* start with pullups because I'm not strong enough to do them unless I'm fresh.
I work out in a university gym on mismatched, ancient, dirty, poorly maintained equipment. The only machines I use are an assisted pull-up machine and a lat pull-down apparatus. Everything else is free weights.
It generally takes me 2-3 hours to do this workout depending on what I include (sometimes I will leave out a few exercises). The equipment slows me down and I sometimes have to wait around for equipment. I also don't rush onto the next set if I don't feel ready. I often start with a warm-up set for some lifts.
15 minute warm-up walk
Pullups with facing grip: 2 sets to failure
Pullups with military grip: 1 set to failure
Pullups with reverse grip: 1 set to failure
Split barbell squat: 6@45, 2x5@80 /leg
Barbell back squat: 6@45, 2x6@120
Deadlift: 6@45, 2x6@105
Good morning: 6@45, 6@55, 6@65
Barbell calf raise: 3x8@155
Military press: 2x6@55, 6@45
Bench press: 6@45, 5@80, 4@90
Lat pulldown close grip: 6@105
Lat pulldown wide grip: 6@90
Lat pulldown standing overhand grip: 6@90
Lat pulldown standing underhand grip: 6@105
Lat pulldown facing grip: 6@105
Pushups: 3x12
1-arm bent-over row: 2x6@50 /arm
Shoulder shrug: 3x6@50 /arm
Sidebends: 2x10@50 /arm
Concentration curls: 2x6@25 /arm
Hanging crunches: 3x8
Wrist curls: 2x6@40
Reverse wrist curls: 2x6@30
15 minute cool-down walk
I have a preference for compound lifts, so I will rarely leave out things like squats, pullups, pushups, but will more often leave out wrist curls and such if I don't have time.
I try to stretch regularly and during my time in the weight room. |
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