B-baller23's journal

b-baller23 said:
ok so i got some big help from nbs, so here wat i added to wat he gave me

3 x a week workout

so would this be good?:

monday:
Leg Raises 3 sets of 15 reps
Squats 3 sets of 8 - 12 reps
Bench Press 3 sets of 8 - 12 reps
Swiss Ball Crunches 3 sets of 15 reps
Shrugs 3 sets of 8 - 12 reps
Military Press (standing shoulder press) 3 sets of 8 - 12 reps
incline dumbbell curls 3 sets of 8-12 reps

wensday:
Bent Over Rows 3 sets of 8 - 12 reps wensday
Dips 3 sets of 8 - 12 reps wensday
Assisted Chinups or Lat Pulldown 3 sets of 8 - 12
incline bench press 3 sets of 8-12 reps
jog for 15 mins/ walk 5 mins
alternate hammer curl 2 sets of 12 reps
dumb bell press 3 sets of 8-12 reps

friday:
Leg Raises 3 sets of 15 reps
Squats 3 sets of 8 - 12 reps
Bench Press 3 sets of 8 - 12 reps
Swiss Ball Crunches 3 sets of 15 reps
Shrugs 3 sets of 8 - 12 reps
Military Press (standing shoulder press) 3 sets of 8 - 12 reps
incline dumbbell curls 3 sets of 8-12 reps
Click to expand...

There's very little back work compared to the amount of pressing done. There's nothing for the rotator cuffs. There's no movements for the posterior chain. And he set you up with doing bicep isolation movements but no tricep isolations.

What equipment do you have access to?
Have you read the other articles that Phate pointed out?
 
i have good gym wit all the equipment i would need. and yea im still reading them, cuz there alot

i can add some back,triceps,and a deadlift to the routine
 
ok, i used to be in another forum and i was asking around for some help wit weight lifting and this guy gave me this for a routine and some advice (he was a moderator):

Salsa’s (nickname i got at camp, for loving salsa, lol) workout TO GET FIT yaaaa boiiiiiii…………

Week 1:

Monday - Workout A
Wednesday -Workout B
Friday - Workout A

Week 2:

Monday - Workout B
Wednesday - Workout A
Friday - Workout B


Week 3:

Monday – Workout A
Wednesday – Workout B
Friday – Workout A

Week 4:

Monday - Workout B
Wednesday – Workout A
Friday - Workout B


**Means this is OPTIONAL**

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
**2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay or Bent Rows (or power cleans)
**2x8 Chin-ups (recommended mainly if doing the cleans)

Very Important DON’T MESS WITH THIS, This workout is highly effective on gaining mass(essential to becoming ripped), Do exactly what it says, Followed by this core routine.

Straight Leg Crunches
Bent Knee Crunches
AB Bridge (get on your toes and lay down on your stomach LIFT yourself up and hold yourself with your arms on the ground)

The Diet:

If you are bulking, which is what people usually do on this program, you need to be eating like there is no tomorrow. 3000-4000 calories a day. Make sure you get 1 to 2 x your bodyweight in protein (in grams) and more than that in carbs. Mark Rippetoe also suggests that you drink up to a gallon of milk a day and plenty of water.

Your bulk could be clean but its hard to do so. I suggest just going all out and getting any protein you can get your hands on. For example lean grilled chicken and egg whites is best but if you want to gain that muscle fast then ground beef, steaks, whole eggs, cheeses etc is great. Eat a lot of oats, pasta, wheat bread, yogurt, cottage cheese, tuna, etc.

Make sure you get a huge breakfast. Mark recommends 4 huge meals a day with breakfast being the largest. Make sure all your meals have plenty of both carbs and protein! Also look into getting a PWO shake for post workout to get some carbs DIRECTLY into your system when your done lifting. Then an hour later eat a meal. Its also good to eat a snack before bed. Just remember to get big you need to eat big because eating is 90% of your muscle gains.


Now, Salsa I WANT YOU TO READ THAT, that does not mean you are going to gain fat, everything you do in that above segment is to gain weight BUT GOOD WEIGHT as in muscle weight……. Here is my suggestion…….



Gain between 2500-3000 calories a day, get plenty of protein and plenty of good fruit and veggies.

NO MORE SWEETS, or anything with caffeine, YOU ARE LIMITED TO ONE SODA A Week, so without drinking caffeine this soda is limited to Sierra Mist… No sweets or foods that are high in sugar or fat.. kapish ??

Eat plenty of salad and instead of having LETTUCE(which has no nutritional value) have spinach with your salad and a fat free, salad dressing..



Your running should be like this

Monday-Friday 4 Deep Sixes complete each one in under 45 seconds.. increase by one deep six a week until you get you 8 deep sixes a week. Then just do that, play basketball everyday and compete in whichever sport you have…

Good luck and above all have FUN!
 
Your trying to lose weight, why in the world would you go on the bulking diet? And the routine seems fine, good compound exercises , though it doesn't seem like alot of exercises. You can go ahead and try it, but if your gaining more than a 1lb a week you need to lower your calorie intake.
 
phate, im not going to do that routine, i was just asking if it was good, cause i might use it next year, or some other time
 
b-baller23 said:
ok so i got some big help from nbs, so here wat i added to wat he gave me

3 x a week workout

so would this be good?:

monday:
Leg Raises 3 sets of 15 reps
Squats 3 sets of 8 - 12 reps
Bench Press 3 sets of 8 - 12 reps
Swiss Ball Crunches 3 sets of 15 reps
Shrugs 3 sets of 8 - 12 reps
Military Press (standing shoulder press) 3 sets of 8 - 12 reps
incline dumbbell curls 3 sets of 8-12 reps

wensday:
Bent Over Rows 3 sets of 8 - 12 reps wensday
Dips 3 sets of 8 - 12 reps wensday
Assisted Chinups or Lat Pulldown 3 sets of 8 - 12
incline bench press 3 sets of 8-12 reps
jog for 15 mins/ walk 5 mins
alternate hammer curl 2 sets of 12 reps
dumb bell press 3 sets of 8-12 reps

friday:
Leg Raises 3 sets of 15 reps
Squats 3 sets of 8 - 12 reps
Bench Press 3 sets of 8 - 12 reps
Swiss Ball Crunches 3 sets of 15 reps
Shrugs 3 sets of 8 - 12 reps
Military Press (standing shoulder press) 3 sets of 8 - 12 reps
incline dumbbell curls 3 sets of 8-12 reps
Click to expand...

Haha, not quite what I sent you, Have another look and dont tamper :beerchug:
 
Monday

Squats 3 sets of 8 - 12 reps
Bench Press 3 sets of 8 - 12 reps
Bent Over Rows 3 sets of 8 - 12 reps
Dips 3 sets of 8 - 12 reps
Assisted Chinups 3 sets of 8 - 12 reps
Military Press (standing shoulder press) 3 sets of 8 - 12 reps
Shrugs 3 sets of 8 - 12 reps
Swiss Ball Crunches 3 sets of 15 reps
Leg Raises 3 sets of 15 reps

Wednesday

Leg Press 3 sets of 8 - 12 reps
Incline Bench Press 3 sets of 8 - 12 reps
Bent over Rows 3 sets of 8 - 12 reps
Decline Flys 3 sets of 8 - 12 reps
Lat Pulldown 3 sets of 8 - 12 reps
Military Press (standing shoulder press) 3 sets of 8 - 12 reps
Upright Row 3 sets of 8 - 12 reps
Cable Crunches 3 sets of 15 reps
Cable Woodchops 3 sets of 15 reps

Friday

Lunges 3 sets of 8 - 12 reps
Pull Overs 3 sets of 8 - 12 reps
Seated Cable Row 3 sets of 8 - 12 reps
Cable Cross Overs 3 sets of 8 - 12 reps
Close Grip Pullups 3 sets of 8 - 12 reps
Lateral Raises 3 sets of 8 - 12 reps
Shrugs 3 sets of 8 - 12 reps
Swiss Ball Jacknifes 3 sets of 15 reps
Decline Crunches. 3 sets of 15 reps

Try that one on for size. Just ignore the latest PM I changed them.
 
man, you have a lot of work to do, i think you need to just get a work out plan, and go to this website -it counts your calories, fats, protein carbs etc... and just read some articles on the internet.
 
first of all you seem like a begineer and in HS. So what I recommend is before doing things you dont know how to do like squats, and deadlifts, go to your coach or trainer in the school and ask him or her.
You can say you know how to do a certain excercise but I guarantee you dont. So dont do it the wrong way, start of strong.
 
I think he should just do the routine I gave him and try it. :D

If someone is better at learning by doing which I think Bballer is I think they need to get cracking into something!
 
evolution said:
Too much volume for a beginner. I'd reduce volume at the beginning and increase volume every 2 weeks. Then increase intensity after 8 weeks.
Click to expand...

Good point, I generally go with lots a volume and less intensity personally. The main reason I feel this is because I like people to get use to multiple types of movements at lower intensity. I agree it could probably do with trimming down a little :beerchug:

Just trying to get this dude started off. Maybe even if he chose to do two sets with a set intensity plan it would be better.
 
NBS 4life said:
Good point, I generally go with lots a volume and less intensity personally. The main reason I feel this is because I like people to get use to multiple types of movements at lower intensity. I agree it could probably do with trimming down a little :beerchug:

Just trying to get this dude started off. Maybe even if he chose to do two sets with a set intensity plan it would be better.
Click to expand...

I think you're prob used to the higher volume at this point. I think he could benefit from less volume to put quality into a few movements and then start working on his work capacity and volume capacity.
 
evolution said:
I think you're prob used to the higher volume at this point. I think he could benefit from less volume to put quality into a few movements and then start working on his work capacity and volume capacity.
Click to expand...

Yeah your probably right. Although I have done alot of low volume training in the past im pretty biased to the high volume :D Make me feel like im doing more haha.
 
ok so i was at the gym to at 5:00pm, and i did:

bench press 3 sets of 8 reps each
squats 3 sets of 12 reps

and then i did a full body workout with a group at my gym, it was called powerfle, it was for an hour, and it worked my whole body, my muscles were burning like hell, but at the end i felt really good, like i was lighter

anyways if i do powerflex on mondays, can i do a 2 day workout like wensday and friday?

oh yea, this is wat my meal for today:

breakfast: coffee (my mom side to drink it cause i had an headache and i was late to school and didn't have enough time to eat breakfast)

lunch: 1% low fat chocolate milk,beans, cake, hotdogg

dinner: pasta, juice, tea
 
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