JasonKye Diary

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JasonKye

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Ok this is my first fitness post and there will be many more to come. I am 6'2" and 172 pounds. I'm not sure what my bf % is but I will get that soon. I have been out of lifting weights for about 7 years and I am getting back into it. Back then I did more of endurance training for Football and did 3 sets of 20 on most exercises such as presses, curls. squats and lat pulls. I am now wanting more of a bulk and strength program and don't know where to start any help would be greatly appreciated. Thanks.

Here are some before Pics.
 

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First of all...welcome. Secondly as far as workng out and stength gaining, I would focus more on compound exercises. Presses (bench, military), squats, deadlifts, rows, chins, dips, etc. As a beginner (again) I think compounds are the way to go. JMO of course. I personally have been training for many moons and my workouts are still based on them. Try to keep your reps in the 8-12 rep range with good form. Also your diet is key. Drink lots of water. This is kinda just a rough outline. If you want more detail, please post again or PM me, your choice. Also set some goals :) They help to keep you motivated. Good luck !!! One more thing is that Angel in your avatar ??
 
Welcome aboard! I thought I recognized the chickadee in your pic. By the way, yer wife is very beautiful. ;)

Try this program-
Mon: Lower
Squat: 3-4X6-8/3' (3-4 sets of 6-8 with a 3 minute rest)
SLDL or leg curl or RDL: 3-4X6-8/3'
lunges: 2-3X15-20 steps/2'
Calf raise: 3-4X6-8/3'
Seated calf: 2-3X10-12/2'

Tue: Upper
Flat bench: 3-4X6-8/3'
Row: 3-4X6-8/3'
shoulder press: 2-3X10-12/2'
Pulldown/chin: 2-3X10-12/2'
Triceps: 1-2X12-15/1.5'
Biceps: 1-2X12-15/1.5'

For the thu/Fri workouts either rpeat the first two or make some slight exercise substitutions. Can do deadlift/Bulgarian squat combo on Thu, switch incline/pulldown to first exercises on upper body day. A lot depends on volume tolerance, if the above is too much, go to 2-3X6-8 and 1-2X10-12
 
jpc1058 said:
One more thing is that Angel in your avatar ??
Click to expand...

Yes, That is my wife Angel. It was taken at the same time as her avatar.
Thanks for the tips and I will look into working up a program that I feel comfortable with.


evolution said:
Welcome aboard! I thought I recognized the chickadee in your pic. By the way, yer wife is very beautiful. ;)
Click to expand...


Yes she is. Thanks for the compliment and the workout advice. That is along the lines of what I was planning on doing.
 
Week 1

05/03/06 - 20 minutes HIIT on the elliptical; then 2x10@70 bb split squats, 3x10@25 db bench press, 3x10@25 db shoulder press, 3x10@125 rotary calf raises, 3x10@90 hip adduction machine, 3x10@60 cable one-arm pushdowns. Also added 2x10@25 bicep curls and 3x10@30 shrugs. I have an old football injury and my knee has been acting up, so I'm taking it easy on the lower body exercises.

05/05/06 - 3X8@40 db bench press, 3X10@40 bent over row, 3X10@35 shrugs, 3X8@35 db shoulder press, 3X8@35 overhead tricep extensions, and 3X8@25 bicep curls. I am still working on the right weights so these might not be correct as of right now but I'm working on what is the right wait for the right exercise. Any help on this would be greatly appreciated. Thanks.

05/08/06 - 15 minutes on the elliptical for warmup, then 3x8@35 db bench press, 2x10@90 SLDL's, 1x8@30 db shoulder presses, then hurt my shoulder so had to quit...
 
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If you're going to be doing Angel's routine, it looks though it is setup as a push/pull routine. This means that you should do the curls & shrugs on the opposite pull day. Check out this site for some good info.

Push/Pull
 
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busyman said:
If you're going to be doing Angel's routine, it looks though it is setup as a push/pull routine. This means that you should do the curls & shrugs on pull day. Check this site for info.Push/Pull
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Actually, I chose to do the curls and shrugs. I know it doesn't fit with the push routine but we had extra time and wanted to fit in a little extra activity. Besides, we are switching to a full body workout on Friday so it really doesn't hurt to have a few of those extra exercises thrown in and not follow the routine, IMO.
 
I by no means intended to sound rude or criticize, just being short and to the point. Since you're switching to full body this becomes irrelevant but if you still had certain muscles focused and have extra time, you both should hit another set of the muscles that are being worked that day.

Extra time (push) would mean something like: cable flies, dips, squats, or something similar that keeps with the current focus. This just plays into the amount of rest that the muscles get.
 
Shoulder

Ok my shoulder is getting better I now have total movement in it again but I want to take it easy. Any suggestions to slowly strengthen my shoulder back up with out damaging it again. Thanks.
 
JasonKye said:
Ok my shoulder is getting better I now have total movement in it again but I want to take it easy. Any suggestions to slowly strengthen my shoulder back up with out damaging it again. Thanks.
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I was gonna ask...did the doctor say what part of your shoulder was strained or hurt? Joint area, muscle? Chances are the link that evo posted will help, but just looking for specifics.
 
Its the Posterior Deltoid and ligaments around the muscle were sprained. But it is feeling better now but I"m going to give it a few days and start back slowly.
 
Do the exercises from the link evo provided, also being careful on your back work which uses the PD. Most pulling movements incorporate the posterior delts, so be careful. Make sure you go light weight on the rotator cuffs also, they are not that large or strong. Check this out also, scroll down to the bottom.


http://www.exrx.net/Articulations/Shoulder.html
 
5/15/2006 -

10 minute warmup on the elliptical
4x6@180 Sled 45° Leg Press
4x6@105 Flat BB Bench Press
4x6@90 Conventional Deadlifts
4x6@30 Cable Lat Pulldowns
w/ 60 to 120s rest
 
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