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LJ Back on Free Weights

Discussion in 'Food & Drink Forum' started by lj4three, Jul 28, 2003.

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  1. Jul 28, 2003 at 9:23 PM #1
    lj4three

    lj4three Resident Non-A-Rab

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    lifted for the first time in about 6 months.

    here was my routine-

    start-

    bench press: 15 reps of 105- 3 sets
    bicep curls with straight back- 12 reps of 30 lbs (each hand)- 3 sets
    bench press: 13 reps of 120- 3 sets
    bicep curls with straight back- 12 reps of 30 lbs (each hand)- 3 sets
    tricep curls with straight bar- 10 reps of 60 lbs- 3 sets
    chest flies- 10 reps of 35 lbs (each hand)- 3 sets
    triceps extension machine- 10 reps of 110 lbs- 2 sets


    i felt good afterwards- maybe cause i dont lift heavy.
     
  2. Jul 28, 2003 at 9:50 PM #2
    WilliamJ

    WilliamJ SUPERMOD

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    good job at making me and sly look bad.....thanks, bitch.
     
  3. Jul 29, 2003 at 12:13 PM #3
    Boo

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    why are you doing bench press and bicep curls twice?
     
  4. Jul 29, 2003 at 9:55 PM #4
    lj4three

    lj4three Resident Non-A-Rab

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    it gets monotonous to do it all at once- so i mix it up a little- is there something i should know?
     
  5. Jul 29, 2003 at 10:01 PM #5
    WilliamJ

    WilliamJ SUPERMOD

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    My understanding is in weight training you want to exhaust the muscles. To do this effectively it is best to start from the largest muscle and go to the smallest.

    Full Upper body wouls look like this.

    Chest
    Shoulders
    BackTriceps
    Biceps
    Forearms

    Split training type

    Day 1:
    Chest
    Shoulder
    Tricep

    Day2:
    Back
    Bicep
    Forearm

    Lowerbody
    Quads
    Hams
    Calves

    That make sense lj?

    anyone feel free to correct me because i am a novice and this is what i have read and learned from talking to people.
     
  6. Jul 29, 2003 at 11:23 PM #6
    lj4three

    lj4three Resident Non-A-Rab

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    thanks bill- i worked legs today- quads, calves and worked abs too. i shoulda ran but i didnt.
     
  7. Jul 29, 2003 at 11:49 PM #7
    chipshot

    chipshot Full Access Member

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    Day 4
    Thumbs & Fingers
    Toes
    Tongue & Jaw
    of course abs & lower back
     
  8. Jul 30, 2003 at 8:45 AM #8
    Boo

    Boo Cornholio

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    if you are just looking to tone up, then what you are doing is fine. the only thing IMO you should change is not doing the same excercise twice....that's what is called over training. Instead of doing flat bench twice...do flat bench once and incline bench for the second. Instead of doing curls twice, do straight bar curls and hammer curls (works the other musle in the bi) or preacher curls. I'd also consider adding the shoulder press and leg press.
     
  9. Jul 30, 2003 at 8:47 AM #9
    Boo

    Boo Cornholio

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    Did you know the tongue is the pound for pound strongest muscle in the human body?
     
  10. Jul 30, 2003 at 9:20 AM #10
    chipshot

    chipshot Full Access Member

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    I did actually, one of the strange things I will never forget and what made me think of it.
     
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