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Thread: Is this enough?

  1. #1
    Registered User Joshl277's Avatar
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    Is this enough?

    Hello guys, just wanted to get an opinion on my current workout and see if anyone had any suggestions for improvements? My biggest question is if the strength aspects are enough to stimulate muscle growth? I’m currently trying to lean down a little so understand I won’t be building any significant muscle but if I was eating more would it be enough to build muscle?
    Thanks! ✌🏻

    Monday:

    Bench 5,8,10 - 109, 101, 94
    Squat 5,8,10 - 130,120,110
    Shoulder press 5,8,10 - 73, 63.5, 53.5
    Barbell row 5,8,10 - 105.5, 96, 85.5
    Deadlift 5,8,10 - 150, 140,130

    Incline bench 2 x 12 - 72/ 79.5
    Lat raise 2 x 12 - 33
    DB/ bb Shrugs 2 x 12 - 78/88
    Pull up 2 x 12 - 9
    Leg press 2 x 12 - 145/ barbell lunges/ box squats - 75.5
    Biceps 2 x 12 - 34.5/ machine 30


    Tuesday -

    5k run

    45 on 15 off circuit:

    Burpees with press up and pull up
    Ball over shoulder
    Kettle bell swings - 20
    Burpees
    KB clean and press - 20
    Mace swing
    Sit ups
    Burpees with press up and pull up
    Sprint on the spot


    Wednesday -

    Record all 1RM to check form
    1RM Bench press - 125.5
    1RM Shoulder press - 81.5
    1RM Barbell row - 124.5
    1RM Squat - 155
    1RM deadlift - 218.5
    25 pull ups
    50 OH Lunges @ 10kg
    50 press ups
    50 shoulder press @ 20kg
    50 shrugs @ 50kg
    15 pull ups - try muscle up
    50 bench press - 40kg
    100 steps farmers carry - 52kg
    50 bicep curls - 12.5
    50 lat raise - 14kg
    15 monkey bars/ 15 pull ups
    15 kettle ball swings - 24kg
    15 clap push ups
    15 pike push ups - progress to hand stand
    15 weighted squat jumps at 5kg
    15 slam balls - 20kg


    Thursday -

    5k run

    45 on 15 off circuit:

    Burpees with press up and pull up
    Ball over shoulder
    Kettle bell swings - 20
    Burpees
    KB clean and press - 20
    Mace swing
    Sit ups
    Burpees with press up and pull up
    Sprint on the spot


    Friday:

    Bench press 3 x 12 - 87.5
    Leg press/ squat 3 x 12 - 145/ 95.5
    Over head press 3 x 12 - 52
    Pull up 3 x 12 + 9
    Db /Incline bench - 2 x 12 72.5/79.5
    Deadlift 2 x 12 - 108
    DB Lat raise 2 x 12 - 33
    Shrug 2 x 12 - 88
    Lat pull down/ barbell row 2 x 12 - 66/84.5
    Biceps curls 2 x 12 - 34.5/ machine 35


    Saturday/ Sunday -

    Workout of choice/ rest day


    P.s. no judgements on the weights lifted please 😂
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  2. #2
    Registered User TAWS6's Avatar
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    https://forum.bodybuilding.com/showt...2916931&page=1

    I think that writing your own program is a mistake. Take a look at the link above. There's a good full body program that already has progression and deload/reset built in.
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  3. #3
    Registered User BeginnerGainz's Avatar
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    As a beginner, please understand that 1) your 1RM doesn’t matter. At all and 2) it’s gonna constantly change as your body adapts.

    Most of you’re early gains are gonna be from neurological efficiency than actual muscular gains.

    I’m other words, get on a beginner program and run it till you stall. Some GPP work at the end of a workout won’t hurt, like sled pulls or prowler pushes.
    Age: 28
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  4. #4
    Registered User paulinkansas's Avatar
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    I'm interested in this "Mace Swing" you mention. I can incorporate something like that into another thread I keep running.

    https://forum.bodybuilding.com/showt...hp?t=179727743
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  5. #5
    Registered User Filmbuff81's Avatar
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    As others have said, don’t write your own program.

    And if anything this program of yours is way too much and that Wednesday is just pure batsh!t crazy.
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