Heya.
before July of this year, i'd been doing 2 years of rowing training and rowing! I was successful there, and had excellent cardio, and built loads of lean muscle for the Regattas!
Having quit that, to try and focus more on ym upper body and build more definate, bulky muscle, i started doing weights in September, i started just doing 12kg and 14kg dumbells for the first month, but then got a weights bench, etc. and have started doing it more routinelty.
I've kept a schedule since i started (only done the barbell exercises for 4 weeks or so)
my true maximums only start to show at the beginning of week 3 or so, as before i was trying to get used to the techniques
-------------- :
Week 1
Wednesday: 5 x 5 :
Squats - set 1 : 34kg all
Military - set 1 : 34kg all
Bench - set 1 : 44kg all
Row – 44kg all
Friday: 5 x 5 :
Squats - set 1 – 5 : 44kg (can do more, but can’t lift weights over head. Will forum this)
Benching - set 1 : 44kg set 2 – 3 : 46kg set 4 – 5 : 48kg
Rows – Set 1 – 5 : 48kg
Week 2
Monday: 5 x 5 :
Squats (50 of these in one set, because I can’t load the heavy weight over my head, and don’t have a squat rack!) – 36kg all
Benching - set 1 – 5 : 48kg
Rows – set 1 – 5 : 48kg
Wednesday: 5 x 5 :
Bench - set 1 – 5 : all 50KG
Military - set 1 – 5 all 36KG
Deadlifts - set 1 – 5 : 54KG
Chins set 1 – 5 : 46KG
Friday: 5 x 5 :
Havent entered details, but were similar to monday of this week
Week 3
Monday: 5 x 5 :
deadlift– set 1 54KG all
Benching - set 1 : 54kg set 2-5 : 52kg
Rows – al 52kg
Arm :
Wednesday: 5 x 5 :
Squats (as I can’t have no squat rack, and it’s tiring lifting a huge amount over my head, I’ll be doing 15 reps, 5 sets here) -
Set 1 – 5 : 40kg
Military - set 1 : 36kg set 2 - 4 : 38kg set 5 : 34kg
Deadlifts - set 1 - 5 : 60kg
Chins - set 1 – 2 : 48kg set 3 – 5 : 46kg
Arm :
Friday: 5 x 5 (increasing) :
again, no details, but are similar to monday of this week
Arm :
Week 4
Monday: 5 x 5 (heaviest) :
Squats (5 x 10) – set 1 - 5 : 42kg
Benching - set 1 - 5 : 52kg
Rows – set 1 – 5 : 52kg
Dumbells – 3 x 8 (each arm) : 14kg
INJURED
Week 5
Monday: 5 x 5 (heaviest) :
Squats (5 x 10 due to lack of squat rack) – set 1 – 5: 44kg
Benching - set 1 - 5 : 52kg all
Rows – 54kg all
50 x sit ups
Dumbells – 4 x 8 (each arm) : 14kg
-------------
So thats it so far, as i said earlier, my true maximums only start to show at the beginning of week 3 or so, as before i was trying to get used to the techniques.
I Have also had a proteing shake every day, been taking about 6g of creatine, and all that shizzle.
Been eating right too, lots of protein, etc.
I'm not a naturally big guy! Im 15 and 10 months, 5 foot 11, and have always had a pretty lean composure! Never really been able to put on weight! I used to eat loads of chocolate and so much fat, btu never seemed to get at all podgey! I have also been left with quite large thighs (muscle! not fat) from the rowing training, so am trying to focuss more on the upper body in the exercises.
The Squats... well, i dotn have a squat rack! So have kind of improvised on them, but as i said, my focuss is more on the upper body anyway!
So yeah.... just wanted to run those figures past you, see if they seem OK!
If there are any modifications that could better the schedule, feel free to advise.
before July of this year, i'd been doing 2 years of rowing training and rowing! I was successful there, and had excellent cardio, and built loads of lean muscle for the Regattas!
Having quit that, to try and focus more on ym upper body and build more definate, bulky muscle, i started doing weights in September, i started just doing 12kg and 14kg dumbells for the first month, but then got a weights bench, etc. and have started doing it more routinelty.
I've kept a schedule since i started (only done the barbell exercises for 4 weeks or so)
my true maximums only start to show at the beginning of week 3 or so, as before i was trying to get used to the techniques
-------------- :
Week 1
Wednesday: 5 x 5 :
Squats - set 1 : 34kg all
Military - set 1 : 34kg all
Bench - set 1 : 44kg all
Row – 44kg all
Friday: 5 x 5 :
Squats - set 1 – 5 : 44kg (can do more, but can’t lift weights over head. Will forum this)
Benching - set 1 : 44kg set 2 – 3 : 46kg set 4 – 5 : 48kg
Rows – Set 1 – 5 : 48kg
Week 2
Monday: 5 x 5 :
Squats (50 of these in one set, because I can’t load the heavy weight over my head, and don’t have a squat rack!) – 36kg all
Benching - set 1 – 5 : 48kg
Rows – set 1 – 5 : 48kg
Wednesday: 5 x 5 :
Bench - set 1 – 5 : all 50KG
Military - set 1 – 5 all 36KG
Deadlifts - set 1 – 5 : 54KG
Chins set 1 – 5 : 46KG
Friday: 5 x 5 :
Havent entered details, but were similar to monday of this week
Week 3
Monday: 5 x 5 :
deadlift– set 1 54KG all
Benching - set 1 : 54kg set 2-5 : 52kg
Rows – al 52kg
Arm :
Wednesday: 5 x 5 :
Squats (as I can’t have no squat rack, and it’s tiring lifting a huge amount over my head, I’ll be doing 15 reps, 5 sets here) -
Set 1 – 5 : 40kg
Military - set 1 : 36kg set 2 - 4 : 38kg set 5 : 34kg
Deadlifts - set 1 - 5 : 60kg
Chins - set 1 – 2 : 48kg set 3 – 5 : 46kg
Arm :
Friday: 5 x 5 (increasing) :
again, no details, but are similar to monday of this week
Arm :
Week 4
Monday: 5 x 5 (heaviest) :
Squats (5 x 10) – set 1 - 5 : 42kg
Benching - set 1 - 5 : 52kg
Rows – set 1 – 5 : 52kg
Dumbells – 3 x 8 (each arm) : 14kg
INJURED
Week 5
Monday: 5 x 5 (heaviest) :
Squats (5 x 10 due to lack of squat rack) – set 1 – 5: 44kg
Benching - set 1 - 5 : 52kg all
Rows – 54kg all
50 x sit ups
Dumbells – 4 x 8 (each arm) : 14kg
-------------
So thats it so far, as i said earlier, my true maximums only start to show at the beginning of week 3 or so, as before i was trying to get used to the techniques.
I Have also had a proteing shake every day, been taking about 6g of creatine, and all that shizzle.
Been eating right too, lots of protein, etc.
I'm not a naturally big guy! Im 15 and 10 months, 5 foot 11, and have always had a pretty lean composure! Never really been able to put on weight! I used to eat loads of chocolate and so much fat, btu never seemed to get at all podgey! I have also been left with quite large thighs (muscle! not fat) from the rowing training, so am trying to focuss more on the upper body in the exercises.
The Squats... well, i dotn have a squat rack! So have kind of improvised on them, but as i said, my focuss is more on the upper body anyway!
So yeah.... just wanted to run those figures past you, see if they seem OK!
If there are any modifications that could better the schedule, feel free to advise.