Nick's Journal

[Quarterbum]

Ok this is a work in progress, i finally got serious about getting in shape so i wrote myself a program taking from articles and posts on this website. So here's my first workout, it's my chest/tri day.

Bench Press
135 x 7
155 x 5
155 x 5
150 x 5

Incline Press
105 x 5
105 x 5
95 x 5
85 x 6

Dumbell Flys
30x10
35x10
35x10

Close-Grip Bench Press
95 x 9
95 x 9
85 x 9
85 x 14

Standing Barbell Presses
50x8
50x8
50x8
50x8


Treadmill 10 minutes @ 5.5 mph

[Quarterbum]

here's the leg/shoulder workout I did. I didn't feel too sore in the shoulder department the next day, but holy **** my legs were on fire.

Squats:
95x10
115x8
135x5
135x5

Leg Press:
270x8
360x5
360x5
360x5
360x5

Leg Extensions:
70x10
80x10
90x10
90x10

Stiff-Legged Deadlifts:
75x10
95x10
95x10
95x10
95x10

Standing Calf Raises:
80x15
140x15
140x15
140x15

Dumbell Military Press:
40x10
40x10
40x10
40x10

Standing Dumbell Laterals:
22.5x10
22.5x10
22.5x10

Bent-Over Laterals:
17.5x10
17.5x10
17.5x10

Dumbell Shrugs:
45x10
45x10
45x10
45x10

[Quarterbum]

right now im about 6 foot 1 195 and im 21 years old, i wouldnt consider myself really fat, but i definitly have a gut and a decent amount of fat on me, so im really looking to lose 15-20 pounds. My goal for this is June and so far i've been sticking pretty well to my diet. I've been munching on carrots when i've been hungry and have overall cleaned up my diet pretty well, if anyone has any ideas on low cal stuff to eat that i can eat a ****load of that'd be great, if i werent dieting i could probably eat 4000 calories a day easily, im ALWAYS hungry and i must have some sort of crazy metabolism because i should be about 200 lbs overweight. So anyways im going 1 day on 1 day off working out. Im going to do back/biceps this afternoon so i'll post that workout when i get back from the gym. Any critiquing would be much appreciated. Thanks.

[jiacstrap]

On chest/tri day why did you do standing barbell presses? Isn't that delts?

You need some more hamstring work on leg day, add leg curls. Unless you are priority training and your quads are behind, but I doubt that becuase usually everyone has weaker hammy's then quads.

[Heisman]

Do you train your back and biceps?

On chest/tri day you should change the standing barbell presses (military press is for shoulders) to skullcrushers.

On leg day you should do stiff legged deadlifts after the leg press and do leg curls instead of the leg extensions.