new work out what do u think?

[CGE2504]

iam trying to get back in to the whole working out. i was out of it for 2 or 3 months i hade a shoulder injury. i recoverd a month ago. i started working out but football and work messed me up. i am determed to hit a work out that is intense and will work for me. i am going to try this. i would liek to knwo what u think. tell me ur thoughts. no matter what they are. my stats have went up. my bench is 225. curl 115. hang clean 165. if u wnat pic tell me i will put some up. thank u for ur help.




monday. chest and arms.
bench 180lbs 3 sets of 10
standing curl: 65lbs 3 sets of 10
preacher curl: 15lbs 3 sets of 10
tri extention. 15lbs 3 stes of 10
push ups 3 sets of 50
1 handed push ups. 2 sets of 20
skull cruches 65 3 sets of 5

tuesday. abs
ab wheel 3 sets of 30
crunches 3 sets of 30
sit ups 3 sets of 50
obl sit ups 3 sets of 50
flutter kicks 3 sets of 100

wed. legs.
squat. 95 3 sets of 20
clav raises 125 3 sets of 35
grass to ass aquats no weight 3 sets of 100
can not do much on the squat b/c i am a kicker and it messes up my kick. so i have to work low and in alot of reps.

thur. back/shoulders
lat pull downs 110 3 sets of 20
shoulder shrugs. 115 3 sets of 30
i dont knwo what it is called. but u put the bar behin ur head and then lift it up. 95 3 sets of 20

fri. forearm.
i dont knwo what it is called but u take a bar then tie a rope to it. then tie a weight to the other end. stand on ur bed and begin to roll it up using ur forearm. i will do that wiwht 5 lbs 5 sets.
i dotn know what this is called but u take a bar stand with ur back toward it then squat down grab the bar and then stand. where the bar is at ur ass. then u lift it using ur wrist. i will do tha t75 lbs 3 sets of 30

fri. jumprope
jump for 5 mins at a med speed. when u are done with that u jump in sets. fast then slow. 30 seconds sets. 4 times. on each 4 fast 4 slow. never taking abreak. when u are done with that u double jump. 20 times. when u get doen double jumping u do rocket jumps. 20 of them. then u move donw to 18 and reduce it by 2 each time doing the same thing. unitll u are down to 8.

sat. work KFC
sun.work KFC

[CGE2504]

ok

[CGE2504]

reason for the lok on the last one. i posted something that was not neded. i edited teh top one so i can make it look neat. a guy siad i needed to make it look neat so i did. hope it is better this time.

[steink]

may i reccomend you not take 3 days of make one of theos days for your back and you also may want to look at some of the workouts on bb.com and get some useful tips from thoes.

[CGE2504]

uh some help here. would be great.

[Camel Baron]

It's really hard to read your routine dude, I don't know what half those numbers are, Sets reps??

Perhaps make it neat and people will help you.

[CGE2504]

damn no advice is goign on here. buti am going to keep posting in it till some one give me some good advice. and all.have toook ones. i made it look neater. so it wil stay up here for a while

[indianlifter]

well by the looks of it you have high reps numbers generally above 10 so that will mostly improve strength but not concentrate as much on mass. On the first day you need some more tricep exercises maybe add close grip bench. All on leg days you might want to add lunges to hit your quads. Your back day looks pretty bad b/c all you hit are lats/traps and delts. You need to do maybe some bent over rows and deadlifts to develop your back better. But since your a kicker this will help. Like I said earlier if you want mass lower your reps to the 6 to 8 range, but if you want endurance/strength stick with what you have.

[TheHybrid]

Umm I have a question regarding the weights

You do a 15lb preacher curl, but a 65lb barbell curl? Make sure your doing your preachers right, 15lbs seems real low if you can curl 65


Your body splits looks fine, all areas hit but I didn't check the exercises.

[Boridi]

more back exercises


and doing squats with low weights is a dumb idea.. as long as you keep practicing your kick, your technique will stay the same, and you'll probably end up kicking farther from all the strength you'll gain

[CGE2504]

see that is a idea but what squating wiht alot of weight does for a kicker is messes up hte balance. so therefore i have to do low weight. i went to a special teams camp in charlotte and they told me if i suqat qork it low. thanks fora ll the advice but that is y i put the post about kicking. it is all about how fast ur leg moves to teh ball not how much strength. my not make much since but it is true. that is y i have to strech like hell. but i am also a put return kick return wide reciver and linebacker. i do it all. so endurance is what i need with strenght. i alos wrestle so the endurace is what i need. also soccer lol that need the endurance.

[Top Heavy 101]

Your back needs a bigger workout man it should look something like this i wrote this up for a friend and he got pretty decent gains off of it

Fri – Back And Traps.
Deadlifts. 5x5
Incline Bench Isolation Rows. 3x10
Pull-ups Sets Till You Reach 15
Lat Pull Downs 3x10 Use Moderate Weight
Bent Over Barbell Or Dumbbell Rows. 4x6 Heavy Weight But Good Form.
Any Pullover Varation You Like – 3x10
T Rows – 3x10
Good Mornings 3x10
Dumbbell Shrugs. 6x10 Keep Elbows Locked.

[CGE2504]

ok thanks for all thefed on the thread it was good i see i need to work my back thanks for the help it was greatly needed.