Fenix getting into weighlifting again!

Fenix · 07-26-2012, 07:46 PM

So I haven't lifted seriously since I was 17 so as you can probably tell I'm weak as American beer. Well, maybe not that bad but you get the picture.

I'm getting tattoo'd over the next couple of years so I thought I'd start bulking up a bit, nothing too major, I want to keep an athletic body.

I'd starting lifting about 3 weeks ago using a very basic full-body workout that's easy to bang out in 45 that I was going to do for 3 months before switching it up a bit.

It is as follows.

Squats
Deadlifts
Bench Press
Bent over Rows
Chin ups/Lat pulldown (one of the hotel gyms I go to doesnt have pullup bar)
Military Press

3x10 for all.

But now I've gone and torn some ligaments in my ankle so basically I think it's better to cut out Squats and Deads for a while.

So I can only really concentrate on Chest, Arms, Back and Abs for the next we while so if anyone could come up a decent routine for me that'd be tits!

Sid-art · 07-26-2012, 08:59 PM

This is my current routine

Monday

Guillotine press x 3
Incline dumbbell press x 3
Dips x 3
Triceps isolation x 3
Frog crunches x 3

Wednesday

Squats x 3
leg press x 3
Behind the neck shoulder press x 3
Face pulls x3
lateral raise x 3
dumbell shrugs x 5
frog crunches x 3

Friday
Deadlifts x 3
chin ups x 3
Inverted rows x 3
Incline bench dumbell rows x 3
Biceps curls( normal bar ) x 3
Preacher curls x 3
Frog crunches x 3

All sets to failure.

J. Walter Weatherman · 07-26-2012, 10:42 PM

Here is my weight lifting routine:

Monday
Squats X 10

Tuesday
Squats X 10

Wednesday
Squats X 10

Thursday
Squats X 10

Friday
Squats X 10

All sets until anal prolapse

H · 07-26-2012, 10:58 PM

Quote:

Originally Posted by J. Walter Weatherman

Here is my weight lifting routine:

Monday
Squats X 10

Tuesday
Squats X 10

Wednesday
Squats X 10

Thursday
Squats X 10

Friday
Squats X 10

All sets until anal prolapse

how many times have you reached your goal?

Fenix · 07-27-2012, 10:47 AM

Nice to see your routines guys, especially yours Dan. Sounds hawt. I must spread some rep around...

But I was sort of hoping to have something for me, like a total body minus legs (or shit that puts too much pressure on my ankle) workout, done every 2nd day or 3x a week... something of that nature..

Otherwise I might just have to design my own junk workout

J. Walter Weatherman · 07-28-2012, 04:22 AM

Quote:

Originally Posted by H

how many times have you reached your goal?

Let's just say that my nickname, at the gym, is windsock.

Fenix · 07-28-2012, 12:52 PM

Okay guys what do you reckon about something like this.

3x a week (give or take, I'm a flight attendant so some times I might get in 4 other times only 2) roughly until my heel gets better. I'd also be listening to my body.

Flat Bench (wide grip)
Inclinde/Decline Bench (alternate days)
Flys
Bent over Rows
(something else for back, like lower back, (maybe not stiff-legged deads, not sure of the ankle - suggestions?)
Chinups
Dips
Tricep pull down or skullcrushers?
Military Press infront of head.
And if I have time I'll do bicep curls.

I'll try keep this to 45 minutes. So will adjust sets accordingly. Could someone give me an idea on things to drop or switch, and what my reps/sets should be.
Thanks.

Don · 07-31-2012, 09:21 AM

Stick to basics, hard and heavy.

Bench
Deadlift
Squat
Military press

Then throw in some supplementary exercises.

Chins
Dips
Curls
Rows
etc etc

kcb · 07-31-2012, 01:46 PM

I'm trying to lose some pounds and always lifting in a caloric deficit. Therefor I don't really stick to a set/rep scheme, I just kind of let my body tell me what it's capable of doing. I try to lift as heavy as I can though.

Sunday -
Standing Overhead Press
Pull Ups

Tuesday -
Squat
Deadlift

Friday -
Bench
Pull Ups

Merlin · 07-31-2012, 02:12 PM

Quote:

Originally Posted by Fenix

Okay guys what do you reckon about something like this.

3x a week (give or take, I'm a flight attendant so some times I might get in 4 other times only 2) roughly until my heel gets better. I'd also be listening to my body.

Flat Bench (wide grip)
Inclinde/Decline Bench (alternate days)
Flys
Bent over Rows
(something else for back, like lower back, (maybe not stiff-legged deads, not sure of the ankle - suggestions?)
Chinups
Dips
Tricep pull down or skullcrushers?
Military Press infront of head.
And if I have time I'll do bicep curls.

I'll try keep this to 45 minutes. So will adjust sets accordingly. Could someone give me an idea on things to drop or switch, and what my reps/sets should be.
Thanks.

If I were in your situation, I'd alternate between two workouts (full-body). Something like this:

Workout 1
Leg Extensions 3 x 8-12
Leg Curls 3 x 8-12
Pull-ups 4 x F
DB OHP 4 x 6-8

Workout 2
Bench 4 x 8
Machine Rows 4 x 8-12
Lat Pulldown 4 x 15
Triceps 2 x 12-15

Just alternate them whenever you make it to the gym. Everything keeps stress off your ankle. You can change and add stuff - there's nothing special about the exercises I chose.

Merlin · 07-31-2012, 02:15 PM

And this is what I'm doing currently:

SQ (5/3/1)
SQ (85-90%) 3 x 2
Front SQ 3 x 5
Leg Extensions 5 x 15
Goblet Squats 2 x 20

BP (5/3/1)
BP (85-90%) 3 x 2
OHP 6 x 3
Low Incline DB Bench 3 x 8
Triceps 4 x 15

DL (5/3/1)
Bent Rows 4 x 6-8
DE Bench 10 x 3
Lat Pulldown 3 x 15

J. Walter Weatherman · 08-01-2012, 03:11 PM

Seriously, I've just really gotten back into the gym recently. I've found that starting out with much lower weights than you think you should, and doing a lot of reps while making sure your form is perfect, translates into much better gains later when you increase the weight. That's about all the advice I can give. That, and pick up a copy of the Insanity workout for cardio. It will fuck you up.

Fenix · 08-02-2012, 12:38 PM

Quote:

Originally Posted by J. Walter Weatherman

Seriously, I've just really gotten back into the gym recently. I've found that starting out with much lower weights than you think you should, and doing a lot of reps while making sure your form is perfect, translates into much better gains later when you increase the weight. That's about all the advice I can give. That, and pick up a copy of the Insanity workout for cardio. It will fuck you up.

That's actually pretty good advice, I've been trying to make sure I don't sacrifice form for weight/reps... I'll follow this advice.

Gutsy · 08-02-2012, 04:55 PM

Kai Greene - I'll Never be A Weightlifter. -...

07-26-2012, 07:46 PM	#1
Fenix Tumatauenga Join Date: Mar 2005 Location: On a skyboat Posts: 2,429 vCash: 74008 Rep Power: 17	Fenix getting into weighlifting again! So I haven't lifted seriously since I was 17 so as you can probably tell I'm weak as American beer. Well, maybe not that bad but you get the picture. I'm getting tattoo'd over the next couple of years so I thought I'd start bulking up a bit, nothing too major, I want to keep an athletic body. I'd starting lifting about 3 weeks ago using a very basic full-body workout that's easy to bang out in 45 that I was going to do for 3 months before switching it up a bit. It is as follows. Squats Deadlifts Bench Press Bent over Rows Chin ups/Lat pulldown (one of the hotel gyms I go to doesnt have pullup bar) Military Press 3x10 for all. But now I've gone and torn some ligaments in my ankle so basically I think it's better to cut out Squats and Deads for a while. So I can only really concentrate on Chest, Arms, Back and Abs for the next we while so if anyone could come up a decent routine for me that'd be tits! __________________ Politics is a game, to rule and govern men. Not to help them live. Not all those who wander, are lost.

07-26-2012, 08:59 PM	#2
Sid-art Senior Member Join Date: Oct 2005 Posts: 749 vCash: 16422 Rep Power: 16	This is my current routine Monday Guillotine press x 3 Incline dumbbell press x 3 Dips x 3 Triceps isolation x 3 Frog crunches x 3 Wednesday Squats x 3 leg press x 3 Behind the neck shoulder press x 3 Face pulls x3 lateral raise x 3 dumbell shrugs x 5 frog crunches x 3 Friday Deadlifts x 3 chin ups x 3 Inverted rows x 3 Incline bench dumbell rows x 3 Biceps curls( normal bar ) x 3 Preacher curls x 3 Frog crunches x 3 All sets to failure. __________________ ‎"The way I saw it, everybody takes a beating sometime." - Henry Hill

07-26-2012, 10:42 PM	#3
J. Walter Weatherman Amputee Join Date: May 2005 Location: California Posts: 7,010 vCash: 4304 Rep Power: 20	Here is my weight lifting routine: Monday Squats X 10 Tuesday Squats X 10 Wednesday Squats X 10 Thursday Squats X 10 Friday Squats X 10 All sets until anal prolapse __________________ "And that's why you don't yell." - J. Walter Weatherman

07-27-2012, 10:47 AM	#5
Fenix Tumatauenga Join Date: Mar 2005 Location: On a skyboat Posts: 2,429 vCash: 74008 Rep Power: 17	Nice to see your routines guys, especially yours Dan. Sounds hawt. I must spread some rep around... But I was sort of hoping to have something for me, like a total body minus legs (or shit that puts too much pressure on my ankle) workout, done every 2nd day or 3x a week... something of that nature.. Otherwise I might just have to design my own junk workout __________________ Politics is a game, to rule and govern men. Not to help them live. Not all those who wander, are lost.

07-28-2012, 12:52 PM	#7
Fenix Tumatauenga Join Date: Mar 2005 Location: On a skyboat Posts: 2,429 vCash: 74008 Rep Power: 17	Okay guys what do you reckon about something like this. 3x a week (give or take, I'm a flight attendant so some times I might get in 4 other times only 2) roughly until my heel gets better. I'd also be listening to my body. Flat Bench (wide grip) Inclinde/Decline Bench (alternate days) Flys Bent over Rows (something else for back, like lower back, (maybe not stiff-legged deads, not sure of the ankle - suggestions?) Chinups Dips Tricep pull down or skullcrushers? Military Press infront of head. And if I have time I'll do bicep curls. I'll try keep this to 45 minutes. So will adjust sets accordingly. Could someone give me an idea on things to drop or switch, and what my reps/sets should be. Thanks. __________________ Politics is a game, to rule and govern men. Not to help them live. Not all those who wander, are lost.

07-31-2012, 01:46 PM	#9
kcb Most highly tenured Join Date: Mar 2005 Posts: 21,942 vCash: 1948 Rep Power: 26	I'm trying to lose some pounds and always lifting in a caloric deficit. Therefor I don't really stick to a set/rep scheme, I just kind of let my body tell me what it's capable of doing. I try to lift as heavy as I can though. Sunday - Standing Overhead Press Pull Ups Tuesday - Squat Deadlift Friday - Bench Pull Ups __________________ http://www.kcbrawley.net Most politically correct thread in BK history: http://www.bloodyknux.com/forum/showthread.php?t=904 "You just keep pushing. You just keep pushing. I made every mistake that could be made, but I just kept pushing." - Rene Descartes

08-01-2012, 03:11 PM	#12
J. Walter Weatherman Amputee Join Date: May 2005 Location: California Posts: 7,010 vCash: 4304 Rep Power: 20	Seriously, I've just really gotten back into the gym recently. I've found that starting out with much lower weights than you think you should, and doing a lot of reps while making sure your form is perfect, translates into much better gains later when you increase the weight. That's about all the advice I can give. That, and pick up a copy of the Insanity workout for cardio. It will fuck you up. __________________ "And that's why you don't yell." - J. Walter Weatherman

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