Lets start- 1-22-07

[tazman7]

Hey johnnycage- do you think you could give me a rundown on what you do for your workout? I need the seperate my biceps and triceps on different days and add deadlifts and squats.

[JohnnyCage]

ok i will give u a template but different body types require different exercises and rep ranges. But this will definately get the job done, and then some. On biceps day, I start by doing hammer curls because it targets a smaller bicep muscle and gets the blood flowing, then I move on to iso for the larger one and then do compound and then agin i do iso. Same for triceps basically, but for your triceps day you need to include chest, right? I don't do chest as a regular part so I will include that for you.

Biceps Day

Stretches and warmups

Hammer Curls to Opposite Shoulder     8-12x4
Ez or straight bar Curls                     8-12x4
Reverse Grip Curls on Preacher Stand  12x4
Close Grip Pullups                             To Failurex3
Incline Bench Curls                           8-12x3

My Triceps Day

Warmup Reps

Tricep Pulldowns            8-12x4
Close Grip Bench Press    8-12x3
Skull Crushers                8-12x4
Overhead Tricep Extensions 8-12x4
Overhead Cable Pulldowns 12x3
and sometimes I do Diamond Pushups to failure
But for you, you might need to work on your chest, so throw in some Incline Presses, Regular Benches, and db flyes, and ditch the two overheads. But keep the Tricep Pulldowns as a first as they get the blood flowing very well and are decent mass builders considering they are isolation.

For your Legs, what equipment do you have access to? I can help you set up a routine once you let me know what you've got to work with.

[tazman7]

Hey man, thanks alot for all of your help so far.

ok for legs I do-

Leg press- leg extentions-reverse leg extentions- calf raises.

I usually dont do squats because they used to hurt my back so I havent done them in a long long time. But it is something that I want to add to my workout because in a month I am going to a firefighter training academy and they say its harder then military boot camp.
There is another workout that I am not sure what it is called- it is like a lunge but you put one leg out in front and one leg on a bench and squat down. I figure that would be good for picking up hoses and other fun stuff.

[JohnnyCage]

That seems good. If you get back to squatting, do them first. The exercise you described would work very well too. If you are up to it, you can add in stiff legged deadlifts, but if you do make sure to practice with good form, because it easily causes back damage when done improperly.

Would you post your reps and sets for the exercises so I can see if they are ok?

[tazman7]

I actually forgot to write down my weights for my legs my last leg day but I pretty much try to do 10 reps 3 sets on everything, but if I feel I can do more (12 reps) I will push some more out.

I also try to stick to a weight that I can rep but yet still get a good burn from, if I push as much weight as I can for less reps, I dont feel like I am working anything.

[JohnnyCage]

Yeah, I stick at a higher rep range, but I go heavy evey now and then. The amount of reps and sets of everything for my legs varies each time I lift, I usually do squats for 3 sets, then leg extensions for 3 or 4 sets, then 4 sets of hamstring curls, leg press, then last I do stiff legged deadlift if I can still stand.

[tazman7]

Well I slacked a little bit a few days back because I was so busy, but I still managed to get into the gym and do a little bit.

1-30-07   I went to the gym and did the stair stepper for a half hour

[tazman7]

Well I have been slacking a little bit the last two days but I still managed to get to the gym in the amount of time I had-

1-31-07   

I ran 1 mile in 10 minutes- I havent ran in a year and I hate treadmills.

Warm-up:  Dips  10 x 2 sets
DB Bench
55 x 10
55 x 10
55 x 8

DB Incline
45 x 10
45 x 8
Stopped because my shoulder was hurting from the dips...

[tazman7]

WALL CURLS
30LB EACH SIDE X 10
25 X 10
25 X 10

STRAIGHT BAR CURLS
80LB TOTAL WEIGHT X 10
90 X 10
90 X 10

Bicep rows?
90 x 10
100 x 10
100 x 10

Did the stair stepper for 15 minutes changing pace- fast/slow

[tazman7]

2-2-07

BENT OVER ROWS
80 X 10
90 X 10
90 X 10

BUTTERFLYS (UPRIGHT ROWS)
10LB EACH SIDE X 10
15 X 10
17.5 X 10

LAT PULLDOWNS
160 X 10
170 X 10
180 X 10

LAT PULLDOWNS- BEHIND HEAD
110 X 10
100 X 10
100 X 10

WEIGHT AB PULLDOWNS
120 X 10 - TO EASY!
140 X 15
140 X 20
140 X 15

VERTICLE LEG-HIP RAISE
10 REPS X 3 SETS

DEADLIFT
225 X 5
225 X 5
NOT HARD, BUT I NEED HELP ON MY FORM AND DO YOU GUYS/GIRLS LIFT IT OFF OF THE FLOOR? BEING 6'2 MAKES IT EVEN HARDER

WEIGHT: 171.2

CARDIO: MILE RUN 8.39   ALMOST TWO MINUTES FASTER THEN THREE DAYS AGO

[HARDCORE]

testing

[tazman7]

Ok- I tried a little different shoulder workout today- I seen some guy do this in the gym who was huge so I figured what the heck, looks like fun-

 I did a superset of these with no rest in between.

Standing DB Press
Lateral DB Raise
Front DB Raise
Behind the back- you touch the weights together then rock your arms, kind like a lateral raise

20lb DB x 10 reps each

3 sets of that- I liked it..


LEGS:

Leg Press
250 x 10
270 x 10
290 x 10

Leg Extentions
90 x 10
90 x 10
100 x 10

*Bulgarian Squats*  Figured id try this one too.
45 x 10
45 x 10 

Calf Raises
240 x 12
260 x 12
260 x 12

Reverse Leg Extention
80 x 10
80 x 10
90 x 5  Legs were smoked!

10 pullups.

[p.s.]

Yeah, I stick at a higher rep range, but I go heavy evey now and then. The amount of reps and sets of everything for my legs varies each time I lift, I usually do squats for 3 sets, then leg extensions for 3 or 4 sets, then 4 sets of hamstring curls, leg press, then last I do stiff legged deadlift if I can still stand.

IMO you need to add a bit more volume to that leg workout, and I sure hope those 3 sets of squats were all working sets and that did not include warmups.