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WW3General
Level 1

Join date: Feb 2011
Posts: 187

I have been out of lifting for quite a while, and I am getting back into it. I am running a very simple routine.

-WARM UP-
Walk 1 mile

-WORKOUT A-
Squats 4x8-225
Bench 4x10-185
Cable Rows 4x12-115
Walk a Mile

-WORKOUT B-
Deadlift 4x8-225
Shoulder Press 4x10-115
Lat Pulldowns 4x12-115
Walk a Mile

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Ripsaw3689
Level 5

Join date: Dec 2007
Posts: 1587

If you like it simple, keep it simple. I would add in some tricep work in workout A and bicep work in workout B.


You can easily make this a more complete push/pull routine:
-WORKOUT A-
Squats 4x8-225
Bench 4x10-185
Shoulder Press 4x10-115
Dips
Walk a Mile

-WORKOUT B-
Deadlift 4x8-225
Cable Rows 4x12-115
Lat Pulldowns 4x12-115
DB Curls
Walk a Mile

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nighthawkz
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Join date: Aug 2012
Posts: 1143

Either option is fine. Go for it.

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WW3General
Level 1

Join date: Feb 2011
Posts: 187

Ripsaw3689- I think I am going to take that advice. I have never had much success with getting growth out og my biceps, there any guidelines to follow? Or do you have any tips?

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Ripsaw3689
Level 5

Join date: Dec 2007
Posts: 1587

Just make sure you are squeezing your biceps through each rep and not just focusing on moving the weight up and down. Work the muscle, not the weight.

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RampantBadger
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Join date: Aug 2011
Posts: 2218

I' d do 5x5 for deads but what you posted is fine. After a few months move on to a split or 5/3/1 template etc

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magick
Level

Join date: Aug 2012
Posts: 1590

Do bicep curls real fucking slow.

Worked for me. Quite painful though.

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WW3General
Level 1

Join date: Feb 2011
Posts: 187

I am doing curls with cables and it hits my biceps really hard. The tension never comes off the muscle.

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Angus1
Level 4

Join date: Jun 2011
Posts: 288

Ripsaw's split looks good. Gives a longer rest between muscle groups.
I would keep deads to no more then 5 reps and I would add calf raises. Why so may lifters don't train calves has me stuffed.

As for why your biceps don't grow is mainly due to you not actually doing direct arms training. They are a small muscle so will only grow very slowly. Not training them directly is just pure madness much like not training calves.
Dump your cable curls and do either barbell curls or dumbbell curls or hell why not do both?

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WW3General
Level 1

Join date: Feb 2011
Posts: 187

Mondays workout

SQUAT- 315x5
405 for 20reps using rest pause.

STANDING OVERHEAD PRESSES- 135x5
155x5
165x5
170x5
170x5

LAT PULLDOWNS- 135 4x12

I have been doing curls and weighted AB work to supplement my routine. I will be adding dips in here in another week or two.

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LoRez
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Join date: Jun 2012
Posts: 5878

405 for 20 reps? Did I read that right?

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Aragorn
Level 10

Join date: Feb 2003
Posts: 9343

WW3General wrote:
Mondays workout

SQUAT- 315x5
405 for 20reps using rest pause.

STANDING OVERHEAD PRESSES- 135x5
155x5
165x5
170x5
170x5

LAT PULLDOWNS- 135 4x12

I have been doing curls and weighted AB work to supplement my routine. I will be adding dips in here in another week or two.


What is your history in lifting?

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WW3General
Level 1

Join date: Feb 2011
Posts: 187

Lorez-yes but don't forget I had to rest pause it. I did 405x5 15second rest 405x2 and so on until I got to 20 total reps.

Aragorn- I have lifted off and on since I was in 7th grade. More off than on I have a hard time sticking with it for more than a year at a time. But I believe I have that taken care of and hope to see where I can get to with consistent lifting.


Today-

DEADLIFT- 225 X 5
275 X 5
345 X 3
395 X 2
415 X 1

CABLE ROWS- 4x12 @ 145 lbs

BENCH PRESS 4X10 @ 205 LBS
(My bench sucks it always ends up hurting my shoulders if I go heavy)

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LoRez
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Join date: Jun 2012
Posts: 5878

WW3General wrote:
yes but don't forget I had to rest pause it. I did 405x5 15second rest 405x2 and so on until I got to 20 total reps.


Well, call me impressed.

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WW3General
Level 1

Join date: Feb 2011
Posts: 187

I got to the Y at 630 today I was told they close at 7 on Fridays so I did not have much time to get any work in. I decided to hit a heavy single in squat then bench and rows.


Squat- I added a plate each set till I was at 405
405 x 3
475 x 1
505 x 1
I actually got complimented today on my depth of squat again, so that made me feel pretty good.

Bench 5x5 @ 225

Cable Rows 4x12 @ 115
On my rows and lat pulldowns I have to keep the weight light and the reps high to actually feel it in my back. I been trying to go heavier but then I feel it in my biceps and shoulders not my back

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Aragorn
Level 10

Join date: Feb 2003
Posts: 9343

WW3General wrote:
I got to the Y at 630 today I was told they close at 7 on Fridays so I did not have much time to get any work in. I decided to hit a heavy single in squat then bench and rows.


Squat- I added a plate each set till I was at 405
405 x 3
475 x 1
505 x 1
I actually got complimented today on my depth of squat again, so that made me feel pretty good.

Bench 5x5 @ 225

Cable Rows 4x12 @ 115
On my rows and lat pulldowns I have to keep the weight light and the reps high to actually feel it in my back. I been trying to go heavier but then I feel it in my biceps and shoulders not my back


Nice work. I was considering calling you on that 405x20 bit until you posted this. That's about right. But if you can legit squat 500 then your deadlift is super low in comparison (a 415 dead? You need to work on that)

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WW3General
Level 1

Join date: Feb 2011
Posts: 187

Aragorn- My grip limits my deadlift. I am trying to get my grip where it needs to be by not using straps or anything when I deadlift. I have a history of messing up my back on deads too, so I think I am timid with them.

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nighthawkz
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Join date: Aug 2012
Posts: 1143

Try to do static holds at the top of your last rep for the workout then. Also, be patient; grip strength doesn't come overnight. On the plus side, once you have it you usually keep it :)

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Gambit_Lost
Level 3

Join date: Jul 2006
Posts: 3949

Looks like you are a strong guy. Good to have you on on the site!

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WW3General
Level 1

Join date: Feb 2011
Posts: 187

Nighthawkz- Thanks for the tip I will start doing that.

Gamibit_Lost- Thank you for the compliment. I got some big goals for this year as far as weight training goes, we will see how it works out. I have a friend who Benched-600lbs in a raw comp, he has been motivating me. My buddy knows I have had trouble sticking to a program, he challenged me the other day to keep lifting for a year just to see where I could get.

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WW3General
Level 1

Join date: Feb 2011
Posts: 187

Squat day tomorrow I am pumped for it!

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WW3General
Level 1

Join date: Feb 2011
Posts: 187

Squats- 405 x 5 x 5
425 x 2 x2 x2
455 x 1 x 1
475 x 1 x 1

Bench 225 5x5 (with bench I am taking smaller breaks between sets. As soon as I can rep 225 continuously for 20-25 reps I will pick a new weight to do 5x5 with)

Cable Rows 135 4x12

Weighted ab's 250 3x8 (it is a machine)

Did a mile worth of interval work today after it was all said and done.

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