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  1. #1
    Registered User timduncanoflife's Avatar
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    Been doing my own routine for my first 8 months of lifting...thoughts please?

    Started to get srs about lifting when college started ~8 months ago. I'm 5'11 and I started at around 145 lbs and now I'm 170 lbs. However, I gained most of this weight within my first 3-4 months of training. I've been lifting for hypertrophy only because I care about aesthetics the most. Here is the routine I've been doing and was wondering if there were any holes or anything I've been missing.


    back
    Chin ups 3xfailure
    Deadlift 3x5-6
    Pendlay rows 3x8-12
    Seated rows 3x8
    Wide grip pulldowns 3x8
    Close grip pulldowns 3x8

    biceps (have bicep imbalance so no barbell until they even out)
    incline db curls 3x8
    preacher curls with db 3x8
    hammer curls 3x8


    Chest:
    db bench press 3x8
    db incline press 3x8
    db incline flies 3x8
    db flat bench flies 3x8

    triceps:
    skullcrusher 3x8-12
    one arm tricep reverse grip pulldowns on cable 3x8-12
    dips on machine, 3x8
    tricep pulldowns or tricep kickbacks 3x8-12

    shoulders:
    db shoulder press or arnold press 3x8
    db lateral raises 3xfailure with dropsets
    db front raises 3x8
    barbell shrugs 3x10-12

    legs:
    squat 5x5-6
    leg press 3x8-10
    leg curl machine 3x8-12
    hamstring machine 3x8-10
    standing calf raises 5x8
    seated calf raises 3x8


    Day 1: Back biceps
    Day 2: chest triceps
    Day 3: shoulders biceps
    Day 4: legs triceps
    reset, rest when needed.

    my goals are to just put on more mass and muscle. I'm 5'11 and at 170 I still feel skinny.
    Not sure how much progress I should have made over these past 8 months. Don't want to feel like I've been wasting my time so please offer any advice brothers. (also, is this routine ok for my gf as well? she works out with me in college
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  2. #2
    Registered User SandBB's Avatar
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    Why don't you train every bodypart twice a week?
    And why do you think that you as a new lifter can produce a program better than the one constructed by professional coaches and trainers?

    Don't try to reinvent the wheel.
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  3. #3
    Registered Elephant BJP2k14's Avatar
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    Do ICF5x5
    Less time in the gym
    More rest days
    Proven program.
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  4. #4
    Banned basmca's Avatar
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    Originally Posted by SandBB View Post
    Why don't you train every bodypart twice a week?
    And why do you think that you as a new lifter can produce a program better than the one constructed by professional coaches and trainers?

    Don't try to reinvent the wheel.

    he squats and deadlifts. with moderately heavy weight, beginners can't do that twice a week. (sht, even i can't after 2 years.) unless you lift with no intensity or aren't natty.

    nothing wrong with the program tho, he has all the basics rights.

    its not like it will make any significant difference changing from a properly zelf made program to a proven beginner program.
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  5. #5
    Registered User SandBB's Avatar
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    Originally Posted by basmca View Post
    he squats and deadlifts. with moderately heavy weight, beginners can't do that twice a week. (sht, even i can't after 2 years.) unless you lift with no intensity or aren't natty.

    nothing wrong with the program tho, he has all the basics rights.

    its not like it will make any significant difference changing from a properly zelf made program to a proven beginner program.
    beginners can't squat and deadlift twice a week? I strongly disagree there.

    Nothing wrong with a selfmade routine, but when you're a beginner selfmade routines are almost guaranteed to fail. Of course they will provide some strength and size gains but it would be more beneficial to follow an already proven program.
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  6. #6
    Athlete Brah Heimdalll's Avatar
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    Originally Posted by basmca View Post
    he squats and deadlifts. with moderately heavy weight, beginners can't do that twice a week. (sht, even i can't after 2 years.) unless you lift with no intensity or aren't natty.

    nothing wrong with the program tho, he has all the basics rights.

    its not like it will make any significant difference changing from a properly zelf made program to a proven beginner program.
    I am squatting over 3 plates 3x a week. Been working out for 1 year and never squatted less than 3x a week.
    Squat: 152,5kgx5
    Bench: 85x5
    Deadlift: 180kgx1

    Programs done:
    Starting Strength - 7month
    PHUL - 12 weeks

    Currently doing - Madcow's 5x5
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  7. #7
    Banned basmca's Avatar
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    basmca is offline
    Originally Posted by Heimdalll View Post
    I am squatting over 3 plates 3x a week. Been working out for 1 year and never squatted less than 3x a week.
    powerlifting program?

    anyway, recovery gainz of peace.

    need 4 days after squatting before i can deadlift again.
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  8. #8
    Registered User SandBB's Avatar
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    Originally Posted by basmca View Post
    powerlifting program?

    anyway, recovery gainz of peace.

    need 4 days after squatting before i can deadlift again.
    Bodybuilders can easily squat more than once a week.
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  9. #9
    Banned basmca's Avatar
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    Originally Posted by SandBB View Post
    Bodybuilders can easily squat more than once a week.
    if you don't deadlift.

    or have very low intensitie on both.
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  10. #10
    QUADZILLA CWGame's Avatar
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    Originally Posted by basmca View Post
    he squats and deadlifts. with moderately heavy weight, beginners can't do that twice a week. (sht, even i can't after 2 years.) unless you lift with no intensity or aren't natty.

    nothing wrong with the program tho, he has all the basics rights.

    its not like it will make any significant difference changing from a properly zelf made program to a proven beginner program.

    Uhhhh what?
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  11. #11
    Banned basmca's Avatar
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    Originally Posted by CWGame View Post
    Uhhhh what?
    as a beginner you're not going to recover deadlifting and squatting heavy twice a week.
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