David's Training

Looks like you could do with a couple more exercise just to get the volume up a little bit. For instance you could add some bent over rows etc into your back day. If I do a three day split I generally do four to five exercises for a large muscle group and a max of three for a small one. e.g. for a back and tricep day I do the following

Deadlifts
Cable Row
Lat Pulldown
Chinups
Skull Crushers
Close grip bench press

Everything is 3 sets.

It allows a variety of movements in the workout. Just an idea.
 
NBS 4life -

Thanks for the back exercises. I use to do a split of chest/tricep, back/bicep, legs/shoulder but I find it's very taxing on the body and by the time I reached the leg/shoulder workout all my other muscles were tired and aching.
Now I'm trying this idea of working out chest, back, legs and then incorporating pull-ups, chin-ups, dips, and this funky shoulder exercises when I feel good or have an "off-day". Unfortunately I can't do handstands right now so I'm just doing "arm circles" for 3minutes; it still kills my shoulders :D.



I ate about 2000 calories today =[.. I realized it's totally impossible for me to eat 3000 calories because my parents don't cook very much. I'm going to have to either start buying meals inbetween my regular meals or save money and cook. I'll try the latter =]

Today, I just stayed at home and played games and I did 3minutes of "arm circles' for my shoulders.

Tomorrow will be leg day, woooohooooooo!
 
Today I ate maybe 2000 calories again :(. Worked out on legs

4x8 squats (35,35,40,40 lbs plates)
4x10 lunges (30,35,35,35 dumbbells)
4x6~8 hamstring curl machine (55,70,55,55 kg/lbs??)
 
hey, dave. i agree taht you should add in a couple of exercises per workout.
however, my recomendation would be to do fullbody workouts. however, many people say split routines(upper/lower) work for them better.
its true for some people, but at least give full body workouts a try; they are awesome.

imple example:

squats
bench
rows
Unilateral Lower Body exercise(ie:lunges, bulgarian split squats, pistols, or stepups)
isolation movement(your choice...optional)

you choose the set/rep routine. it should take you around 30-45 minutes=a guess. no more than an hour

so hows it going?
 
ProteinBoy -
Hey jon. Would a full body workout mean doing the whole body on one day 3 times a week?

I didn't work out yesterday, I'll be going to the gym for back in a bit.
 
Yesterday got a bit lazy, but I went straight after work to the gym today.

After playing bball I worked out back and also included bicep as others have mentioned getting in a little more sets.

4x8 deadlift (35,35,35,35 lbs plates)
4x8 lat pull down (?thnk its called this) (50,70,70,90 lbs)
4x8 rows on machine (55,70,75,90 lbs)

2x(30,20) alternatin bicep curls sitting (15,15lbs)
1x10 dips (bodyweight)
 
Accurim said:
Yesterday got a bit lazy, but I went straight after work to the gym today.

After playing bball I worked out back and also included bicep as others have mentioned getting in a little more sets.

4x8 deadlift (35,35,35,35 lbs plates)
4x8 lat pull down (?thnk its called this) (50,70,70,90 lbs)
4x8 rows on machine (55,70,75,90 lbs)

2x(30,20) alternatin bicep curls sitting (15,15lbs)
1x10 dips (bodyweight)
Click to expand...

Yep thats the one, you gotta make sure you get volume or frequency so that you adapt. A couple more exercises would be the gravy:cool:
 
NBS 4life
A couple more exercises would be the gravy?? Does that mean good or bad :S

I did not work out yesterday or the day before due to last minute homework assignments but I did play basketball. I will go to the gym tomorrow morning for ball and then hit the weights after work.
 
Well think about it is gravy ever bad:D No it is good. Just chuck a couple more in there and im sure you will find it is quite good.
 
Haha okay I'll gravy up my routine. Onto updates for the past few days-

April3rd -> played bball afterwork and did chest/tricep

4x8 flat bench (45,45,45,45lbs plates)
4x10 incline bench w/ dumbells (35, 40, 40, 40lbs)
4x6~7 decline bench (45,45,45,45lbs plates)

3x (to failure) dips

I think bball drained me out because I couldn't do very many dips afterwards and used the assistance machine and stilll had trouble.

April4rth-> did a little body weight

2x5 wide grip pull ups
1x10 close grip pull ups
2x10 chin ups

1x25 ball crunches


I have yet to increase calorie intake but today I will go to the grocery store get some bread, almonds, brown rice, and ground beef =]... maybe some gravy too
 
Proteinboy
Ah I see, I'll try it out in a june or july to switch things up.

Saturday I had a small leg work out
4x10 squats (30,30,30,30lbs)

I have been slacking but I'll put it back into gear starting tmrw =].
 
Today I did some back/biceps after shooting some hoops.

4x8 deadlift (35,35,35,35lbs)
4x (to failure) pull ups
4x8 rows on some back equipment(no clue what name) (35,40,40,40lbs)

3x30~40 alternating bicep curls (15,15,15lbs dbell)
2x15 preacher curls (35,35lbs)

Man my arms were tired after that =p
 
CHEST today =D

4x8 flat bench (40,45,45,45lbs)
4x8 incline (25,25,25,25lbs)
4x8 decline (40,45,45,45lbs)

4x (to failure) dips
2x (to failure) tricep exercise w/ rope? tricep extensions? lol..
 
I took a rest day today before I hit squuuuats! I've been playing basketball everyday pretty much since I started hitting the gym after work and I'm pretty sure my vertical has improved thanks to the leg work. I am looking to incorporate a small pylometrics day into my work out also so I'll get the information for that soon.
 
Yesterday was legs =D

5x8 squats (40,45,45,45,45 lbs)
4x12 lunges (35,35,35,35lbs dbells)
4x8 hamstring curlin machine (60,65,60,60lbs)
3x20 calf raises (~bodyweight)

I got some peanut butter and whole wheat bread and thats a big calorie boost
 
Update for what I've done since last time.

2 days ago BACK/BICEP:

4x8 deadlifts (35,35,40,40lbs)
4x(to failure) pull ups (body weight)
4x8 rows on machine (70,75,90,90lbs)

4x20 alternate bicep curls (20,20,20,15 lbs)

Today chest/tricep:
4x8 flat bench (45,45,50,50lbs)
4x7 incline (35,35,35,35lbs)
4x8 decline (45,45,45,45lbs)

4x10 assisted dips (about 50lbs)
4x10 tricep extensions on machine (3,4,3,3 had pins not sure what weight)

and did a few sets of sit ups, had a protein shake and about to hit bed to play bball tmrw.
 
Nice mate, keep it up
 
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