Started Lastnight....yeah baby.....lol

[laortiz]

Ok well I posted some pix on my page. Hope I don't scare anyone....lol after about a week of research I started working out last night.... And I feel great. Posted what I think is a good workout schedule for starters but know I'll change thing here and there.
If you have any comments I would love to hear them.... This is a great sight and have had nothing but great support and encouragement.

Work out 4 days a week with cardio every other day.

Monday and Thursdays:

Incline Bench Press with Barbell - 10,8-9,6-7 Reps
Flat Dumbbell Bench Press - 10,8-9,6-7 Reps
Dumbbell Decline Flyes - 12,12,12 Reps
Deadlifts - 5-6,5-6 Reps
Bent Over Barbell Row - 10,8-9,6-7 Reps
Lat Machine Pulldowns - 10,8-9,6-7 Reps
Standing Barbell Curl - 10,8-9,6-7 Reps
Concentration Curl - 12,12,12 Reps
Crunches - 20 Reps

Tuesdays and Fridays:

Barbell Free Squat - 10,8-9,6-7 Reps
Leg-extensions - 12,12,12 Reps
Military Press - 10,8-9,6-7 Reps
Dumbbell Shoulder Press - 10,10,8 Reps
Side Raise - 12,12,12 Reps
Skull Crasher - 10,8-9,6-7 Reps
One Hand Cable Triceps Pushdown - 12,12,12 Reps
Leg Raise - 20,20,20,20 Reps

Thinking about maybe adding a full body work out on the weekend but don’t know if that’s a good idea yet.

Never been a breakfast person but know that I need to have something to start my day any ideas. And is coffee a no no.

Thanks again everyone.
Merry Christmas.

[pastorgbc]

Originally Posted by laortiz

Ok well I posted some pix on my page. Hope I don't scare anyone....lol after about a week of research I started working out last night.... And I feel great. Posted what I think is a good workout schedule for starters but know I'll change thing here and there.
If you have any comments I would love to hear them.... This is a great sight and have had nothing but great support and encouragement.

Work out 4 days a week with cardio every other day.

Monday and Thursdays:

Incline Bench Press with Barbell - 10,8-9,6-7 Reps
Flat Dumbbell Bench Press - 10,8-9,6-7 Reps
Dumbbell Decline Flyes - 12,12,12 Reps
Deadlifts - 5-6,5-6 Reps
Bent Over Barbell Row - 10,8-9,6-7 Reps
Lat Machine Pulldowns - 10,8-9,6-7 Reps
Standing Barbell Curl - 10,8-9,6-7 Reps
Concentration Curl - 12,12,12 Reps
Crunches - 20 Reps

Tuesdays and Fridays:

Barbell Free Squat - 10,8-9,6-7 Reps
Leg-extensions - 12,12,12 Reps
Military Press - 10,8-9,6-7 Reps
Dumbbell Shoulder Press - 10,10,8 Reps
Side Raise - 12,12,12 Reps
Skull Crasher - 10,8-9,6-7 Reps
One Hand Cable Triceps Pushdown - 12,12,12 Reps
Leg Raise - 20,20,20,20 Reps

Thinking about maybe adding a full body work out on the weekend but don’t know if that’s a good idea yet.

Never been a breakfast person but know that I need to have something to start my day any ideas. And is coffee a no no.

Thanks again everyone.
Merry Christmas.

Hi Luis,

Welcome aboard. It is good to have as part of the crew.

That is a fairly ambitious split. You don't say how much experience you have, so I would stay with a four-day split and use the weekend to recover until you see how your body is going to respond to your regimen.

Good luck with everything and have a Merry Christmas.

Ray

[SR800]

I agree that is a huge program.

[Hibiscus09]

Hi Luis! Coffee is not a no-no. If coffee was a no-no, I'd choose coffee over working out.

There are all sorts of things you can have for breakfast. I have an egg, egg whites, and oatmeal. Other times, I have a Thomas Lite Whole Grain English Muffin, eggs and some natural peanut butter. Another breakfast I have on occasion, is a whole wheat tortilla, an egg, egg whites and some salsa. Some people have Kashi Go Lean cereal and an additional source of protein (I believe the cereal has some protein). Oh, and breakfast is a good time to have some fruit like strawberries or grapefruit. It all depends on how strict you are being. Towards the end of my contest preparation, I only had eggs, egg whites and oatmeal.

I'm not a big yogurt eater, but I suppose that's another breakfast option. If you choose yogurt, I'd watch the sugar content on that as some yogurts have tons of sugar. I generally don't purchase something if it has more than 4 sugar grams.

Edit: I just remembered -- some people make something they call protein pancakes. I find them to be very yucko, but perhaps someone else can share the recipe with you.

[Bob45]

It's great to see you have a journal posted. You sure are going all out. 23 sets to start and you have to have warmups too. You probably won't be able to move for Christmas! Are you getting sore yet? I would start slowly and get used to the lifts. Keep good form and don't get hurt.

[need2eat]

You may wanna rethink your program.

In many cases you have two+ exercises, which primarily target the same muscle.

IMO, trim it all down, then you have the option of doing other exercises to mix things up, as right now, I could see a person getting burnt out real quick.

Look into other programs, like 5X5, rippetoe or HST, they emphasize simplicity and provide results.

Good luck

[laortiz]

Thanks for the input guys and gals (Hi Diane thanks for the breakfast ideas, and the comment on the coffee.....lol ) I see what you mean and really didn't look at it close enough guess I was so excited to get going again. And Bob I am a little sour but it's all good. But I will check out other program to make the work out more balanced. That’s what I love about this place everyone is ready to help thanks everyone Love ya all....Peace.

[jmc53]

Welcome to journaling!
The mix of exercises is quite good as a beginning routine, but as others have said the volume is rather high. You could consider, as an option, starting with two sets of each exercise instead of three - then after a month or so switch to three sets but drop some exercises.
As a general guide most guys aim to keep their workouts to between 45 and 60 minutes (taking between 60 and 90 seconds rest between sets).
Coffee about an hour before workout is beneficial - but lots and lots of coffee each day is counterproductive. I have three cups a day.
Hibiscus09's suggestions for breakfast are all good. I have oats and a protein source.
When you get a chance, it would be a good idea to post your typical daily diet for comments - diet is more than half the battle IMO.
Good luck with your goals.

[user178944]

Originally Posted by laortiz

Ok well I posted some pix on my page. Hope I don't scare anyone....lol after about a week of research I started working out last night.... And I feel great. Posted what I think is a good workout schedule for starters but know I'll change thing here and there.
If you have any comments I would love to hear them.... This is a great sight and have had nothing but great support and encouragement.

Work out 4 days a week with cardio every other day.

Monday and Thursdays:

Incline Bench Press with Barbell - 10,8-9,6-7 Reps
Flat Dumbbell Bench Press - 10,8-9,6-7 Reps
Dumbbell Decline Flyes - 12,12,12 Reps
Deadlifts - 5-6,5-6 Reps
Bent Over Barbell Row - 10,8-9,6-7 Reps
Lat Machine Pulldowns - 10,8-9,6-7 Reps
Standing Barbell Curl - 10,8-9,6-7 Reps
Concentration Curl - 12,12,12 Reps
Crunches - 20 Reps

Tuesdays and Fridays:

Barbell Free Squat - 10,8-9,6-7 Reps
Leg-extensions - 12,12,12 Reps
Military Press - 10,8-9,6-7 Reps
Dumbbell Shoulder Press - 10,10,8 Reps
Side Raise - 12,12,12 Reps
Skull Crasher - 10,8-9,6-7 Reps
One Hand Cable Triceps Pushdown - 12,12,12 Reps
Leg Raise - 20,20,20,20 Reps

Thinking about maybe adding a full body work out on the weekend but don’t know if that’s a good idea yet.

Never been a breakfast person but know that I need to have something to start my day any ideas. And is coffee a no no.

Thanks again everyone.
Merry Christmas.

dont add a full body on the weekend...

also...your diet needs to be in check for this to work, herfe is a good diet thread

http://forum.bodybuilding.com/showthread.php?t=820217

also take
protein
multivitamin
fishoil
(creatine optional)

^^^good stack to start

[laortiz]

Hello everyone.
I took all the great advise and made some changes to my program...and went to 2 sets instead of 3 and just cut back on it.. Guess I was so pumped up I forgot I'm not a young pup anymore and I'm sore as heck..........lol
But still motivated and looking forward to getting in shape and hitting the great beaches down here in Florida this summer.
I really want to thank you all again for the support and comments you give. Also for the great food ideas and what supplyments I should look into...Your all great guys and gals and wish I would have started years ago..
Well I want to wish you all a very Merry Christmas and a Happy Healthy New Year God Bless you all.
Love and Peace
Lou

[Chi_town]

MERRY CHISTMAS

[Chubby Mom]

Merry Christmas Lou Glad to see that you’ve started and are so excited about it

[jspirate]

[Lucky K]

Where have you been???