Originally Posted by Bryan Lawrence
No you would probably end up taking less time off, you can do 5 or 6 days on and one day off.
I have a rack and a bar, I am sure your gym has more than I have, you don't need much to make good progress.


I'm currently doing a 2/1 split so it works out to 5 days a week.
I've also changed my routine but don't have it with me since I'm not at home.

Originally Posted by Mark Bondy
Originally Posted by Anthony Hiscock
My work out routine is a very basic beginners route that consists of 2 different work outs.
A consists of
Squats 3 sets 8-10 reps
Bench press 3 sets 8-10 reps
Bent over rows 3 sets 8-10 reps
Tricep press down 3 sets 10-12 reps
Calf raises 2 sets 10-12 reps

B consists of
Dead lifts 3 sets 8-10 reps
Lat pull down 3 sets 8-10 reps
Overhead barbell shoulder press 3 sets 8-10 reps
Bicep curls 3 sets 8-10 reps
Abs 2 sets 10-12 reps
Shoulder shrugs 3 sets 8-10 reps

Bench started at 90lbs and is now 135lbs, Squats started at the same weight and is now 225, Dead lifts are at 185lbs. I'm happy with that progress in such a short amount of time.


Your routine looks a bit odd but as long as it's sustainable for you, it will likely work out in the short run.

Curious how your deadlift work weight is less than your squat weight... that's very unusual. Very. Are you pulling in sumo or conventional stance? Why are you doing so many reps of the big 3 also? Optimally, you'd want to be between 3-5 reps for those 3 (which would mean increasing the weight) depending on your goals... and deadlifts, heck, unless you're a complete beginner, you should either be aiming for ONE work set of 5 reps or just do singles up to your max.

Anyway, I'm probably coming across critical and that's not my intent, I'm just trying to understand; I don't want to knock your progress at all, keep up the good work!



No worries Mark, it's all a learning process. I've changed my routine quite a bit since that post. I am doing the conventional deadlift though.

I'm now doing a warm up set of 15 reps, then 12-10-6 and 6 reps pyramiding the weight up. Routine is Chest, shoulders and Triceps one day, then Back and Biceps another and finally a leg and abs day.

I'm doing 255 on my squat, 250ish on my deadlift and 175 on bench (I've always had issues with the bench so I'm focusing on it). I'm now down to 226 (started at almost 270 4 months ago). I couldn't be happier with my results and should have done this years ago! I feel better, I look like a different person, I'm able to do my job better. My current goal is to hit 200lbs by Christmas and then bulk up.
Here's a shot before a 225 lbs standing calf press (no machine at my gym). I still hardly do any cardio, maybe as a warm up and cool down on leg days.
[img]https://fbcdn-sphotos-d-a.akamaihd....5223568_5ebf3a650e01225d8854ab23aa41f111[/img]

I'm actually changing my routine yet again next week. I'm a bit of a program whore now haha.

Originally Posted by Bryan Lawrence
Hoping I can get some people to share what their peri-workout setup is.

I was doing:
Pre-Workout I was taking my preworkout drink, that was extend up until recently
During workout I was taking BCAA
Post Workout which ended up being about 2ish hours later.

Now:
Pre-Workout I was taking my preworkout drink, that was extend up until recently
During workout I was taking BCAA(but updted my dosage)
Post Workout within a half hour after I finish.

When I finish my cut, I will be clean bulking.
So it will be:
Pre-Workout I was taking my preworkout drink, that was extend up until recently (If I need more calories, I will be doing protein and carb drink here too)
During workout I was taking BCAA(but updted my dosage)
Post Workout ASAP Carb drink and protein drink, with breakfast an hour later.


I'm giving up my Pre Workout once it's gone. I find it doesn't hit me as much as it use to. I think this is due to the fact that I'm on a Keto diet. The lack of carbs actually gives me less of a pump too. I've even gone off the pre workout for a couple weeks and when I take it again it's still meh.

I do take my BCAAs during my workout and then a protein shake with Creatine and Glutamine right after my workout.

I'm also cutting out some other supps because I've found them to do nothing for me. Going forward it's just protein, creatine, glutamine, multi vitamin and fish oil.

Originally Posted by Jakub Kowalczyk
There is no secret, pick a routine with
basic compound movements, and some isolation exercises for arms. You need to make sure you maintain proper form, and through full range of motion, with slow controlled movement. Quality over quantity! Throwing weight around for the sake of going the heaviest will yield the least results. And remember to give every rep 110%.
The next two things are nutrition, and rest. You need to take in enough calories and sleep enough to help repair the damage. I get in the best shape when I sleep at least 10 hour a day.
Regarding injuries, time and time again I make the same mistake. I feel something is not right, but I keep going until it gets bad and then I have to completely stop. It's my head though, I always go full out at the gym and it's very hard for me to hold back. This is how I got a torn quad,disk herniation, numerous strains..etc.
I just can't help it.



Cannot agree more. Basic compound movements, proper nutrition and rest are key. I've seen some people I know try and fail because they are missing those key things.
Great job by the way, hope I'm in good shape like that in 8 years!

Originally Posted by Jakub Kowalczyk


I only started taking pre-workout drinks, cause on a low carb diet I couldn't last a whole workout.


Are you on a Keto diet? I've never had an issue with low energy. Some times I have a coffee before.

Last edited by Anthony Hiscock; November 09, 2014 12:32 pm UTC.
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