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My new lifting routine check it out

Discussion in 'Health & Fitness' started by I.T. Guy, Jul 18, 2011.

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  1. I.T. Guy

    I.T. Guy F1 World Champ

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    #1 I.T. Guy, Jul 18, 2011
    I just started this today (just finished) and LOVED it:

    Squats
    Bench (actually dumbell presses)
    Bent-over rows
    Overhead dumbell presses
    Stiff-Legged Deadlifts
    Barbell curls
    Calf Raises
    Pull-ups

    I really liked it! I'm going to try and stuff pull-ups in there somewhere - I did them at the end and it was pretty hard so I may move them up. I will just do the above full body workout 2-3 times a week. Cardio and "fun" stuff all the other days.

    I'll let you know how it works. So far I love it! I think I was bored with my other routine.

    This was my old routine, twice a week, for the last year:

    1 - legs
    2 - pressing stuff
    3 - pulling stuff
     
  2. GG

    GG Formula 3

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    #2 GG, Jul 18, 2011
    Why not mix things up a bit - powercleans, overhead squats, kb swings, handstand pushups, etc?
     
  3. Kev33

    Kev33 Formula Junior

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    #3 Kev33, Jul 19, 2011
    Looks really good IMO. The squats, deads and bent over rows are really good for raising your testosterone levels.
     
  4. TexasF355F1

    TexasF355F1 Seven Time F1 World Champ
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    #4 TexasF355F1, Jul 19, 2011
    What do you classify as "fun" stuff? Lol

    Try out modified dead lifts. You go slightly below your knee and back up. I feel a lot more in my lower back.
     
  5. Ferraribot

    Ferraribot F1 Veteran

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    #5 Ferraribot, Jul 19, 2011
    I don't think any of it's fun. That's why I have a trainer.
     
  6. rdefabri

    rdefabri Three Time F1 World Champ

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    #6 rdefabri, Jul 19, 2011
    Always good to mix it up and introduce "muscle confusion" - looks like a good routine, and if you like it - run with it!

    As much as I loved lifting, it takes a toll on joints and risky areas like the lower back - so I bailed and moved to Jiu Jitsu. I like it as much if not more.
     
  7. TexasF355F1

    TexasF355F1 Seven Time F1 World Champ
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    #7 TexasF355F1, Jul 19, 2011
    LOL....well at least you're motivated somehow. Just don't have sex with him.;)
     
  8. Ferraribot

    Ferraribot F1 Veteran

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    #8 Ferraribot, Jul 19, 2011
    nah, I won't have sex with him
     
  9. I.T. Guy

    I.T. Guy F1 World Champ

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    #9 I.T. Guy, Jul 19, 2011
    In 5 weeks I may. I'm going to stick this out for 5 weeks and see what starts to happen.
     
  10. I.T. Guy

    I.T. Guy F1 World Champ

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    #10 I.T. Guy, Jul 19, 2011
    To me fun stuff is not real structured workouts - rather sports, swimming with the kids, etc. where we still get a good workout but it's ... fun :D

    I love lifting it's only been 1-2 years but it's addictive to me. I just shopped new equipment today so I'm all excited and can't wait to workout on it when it comes!
     
  11. I.T. Guy

    I.T. Guy F1 World Champ

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    #11 I.T. Guy, Jul 19, 2011
    This is my last hurrah before 40. At 40 I want to be ripped before I'm too old to do it. I never did it in my 20s so 30s it is...
     
  12. billyfitness

    billyfitness Formula Junior

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    #12 billyfitness, Jul 20, 2011
    True! Larger muscle groups, compound movements, and not necessarily the load, do spike hormone levels.

    That, and a hot lady!

    -Billy
     
  13. billyfitness

    billyfitness Formula Junior

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    #13 billyfitness, Jul 20, 2011
    Does He/She do the workout for you too?!

    -Billy
     
  14. billyfitness

    billyfitness Formula Junior

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    #14 billyfitness, Jul 20, 2011
    I have guys that are ripped, lean, and sub 10% BF in their mid 50's. Stay the course!

    Proper eating
    +
    Consistent Workouts with direction & purpose
    +
    Positive Mental Outlook (yup, stress and a sh*tty attitude halt any results)
    =
    Lean for life.

    -Billy
     
  15. rdefabri

    rdefabri Three Time F1 World Champ

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    #15 rdefabri, Jul 20, 2011
    Excellent! I was pretty ripped in my 20's, I competed in a few Bodybuilding shows and placed a couple of times. After marriage, I slowed down, but started Jiu Jitsu at 40 - best shape I've been in years. Many of the 20 somethings can't believe I am 42. There's another 42 year old guy also in phenomenal shape - it can be done.

    That's a great goal to set for yourself - best of luck and stay focused!
     
  16. rdefabri

    rdefabri Three Time F1 World Champ

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    #16 rdefabri, Jul 20, 2011
    Yep, I believe it - I've seen 50-somethings that look 10-15 years younger (or more). Maintaining good habits and exercising seem to be factors in retaining youth, so I'll continue doing so! :)
     
  17. StoryBook

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    #17 StoryBook, Jul 21, 2011
    Last edited: Jul 21, 2011
    You're never too old to do it. As Bill says...stay the course and it will happen. Its certainly not easy, but lean for life is the healthiest way to go. I'm 47 1/2......at currently 8%. My goal is to try to get to 5-6% and maintain. I was under 5% eight years ago when I hit 40. I'm almost....almost there again. :) This time with alot more knowledge on my side.

    Bill, I've enjoyed following your posts. You sound exactly like my trainer. Lots of refreshing and accurate information. Amazing how much "mis" information is floating around out there.
     
  18. I.T. Guy

    I.T. Guy F1 World Champ

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    #18 I.T. Guy, Jul 22, 2011
    That is awesome to hear! I'm looking forward to it
     
  19. I.T. Guy

    I.T. Guy F1 World Champ

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    #19 I.T. Guy, Jul 25, 2011
    Last edited: Jul 25, 2011
    2nd week in and I LOVE THIS WORKOUT!

    This is where I got it from. I just added pullups at the end otherwise it's the same:
    http://forum.bodybuilding.com/showthread.php?t=4195843

    I love it because there is no math, weights don't change for 5 weeks, I can just run through it without worrying about adding plates all the time.

    "You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.

    Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.

    You will be running this program on a five week cycle as follows:
    The first week do all 4 sets for 8 reps.
    The second week do all 4 sets for 9 reps.
    The third week do all 4 sets for 10 reps.
    The fourth week do all 4 sets for 11 reps.
    The fifth week do all 4 sets for 12 reps.
    If you got all of the required reps on the fifth week then increase the weight by 10% and
    repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.
    Do some cardio and abs work on non weight training days."

    So simple!
     
  20. 458specialist

    458specialist Karting

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    #20 458specialist, Sep 20, 2011
    Couldn't have said it better myself dude!!! I would also add some snatches, overhead squats, front squats and if you have access to a GHR (Glute Ham Raise) or Reverse Hyper, make the best out of em!
     

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