Getting in shape...need some input...Oldie and other giants =P

[metallicarocks05]

Just to give the background information, I'm 21, 6ft, according to the bathroom scales I'm 159 pounds. I've had some weights for a while now, but it seems like every time I start to get into a routine, something comes up and I can't workout for a couple of months and I'm back to where I started. I think I've solved that problem though. I recently got rid of the 2 roommates I had, and have 2 new ones. We moved the weights into the living room, so now I have no excuse not to use them, I have to walk past them every time I go to the kitchen:lol: I did a little research, and here is the workout I started a week or so ago.

<table style="border-collapse: collapse; width: 92pt;" width="123" border="0" cellpadding="0" cellspacing="0"><col style="width: 92pt;" width="123"> <tbody><tr style="height: 15pt;" height="20"> <td style="height: 15pt; width: 92pt;" width="123" height="20">Incline DB Bench</td> </tr> <tr style="height: 15pt;" height="20"> <td style="height: 15pt;" height="20">DB Bench</td> </tr> <tr style="height: 15pt;" height="20"> <td style="height: 15pt;" height="20">Rows</td> </tr> <tr style="height: 15pt;" height="20"> <td style="height: 15pt;" height="20">DB Pullovers</td> </tr> <tr style="height: 15pt;" height="20"> <td style="height: 15pt;" height="20">Lateral Raises</td> </tr> <tr style="height: 15pt;" height="20"> <td style="height: 15pt;" height="20">DB Upright Rows</td> </tr> <tr style="height: 15pt;" height="20"> <td style="height: 15pt;" height="20">Dumbbell Curls</td> </tr> <tr style="height: 15pt;" height="20"> <td style="height: 15pt;" height="20">Triceps Extensions</td> </tr> <tr style="height: 15pt;" height="20"> <td style="height: 15pt;" height="20">Leg Extensions</td> </tr> <tr style="height: 15pt;" height="20"> <td style="height: 15pt;" height="20">Squats</td> </tr> <tr style="height: 15pt;" height="20"> <td style="height: 15pt;" height="20">Lunges</td> </tr> <tr style="height: 15pt;" height="20"> <td style="height: 15pt;" height="20">Lying Leg Curls</td> </tr> <tr style="height: 15pt;" height="20"> <td style="height: 15pt;" height="20">Calf Raises</td> </tr> </tbody></table>
Now, according to this workout, I do 2 sets of these, for 10-12 mins. After 3 weeks, I step it up to 3 sets. I'm supposed to do it 3 times per week, and do cardio and ab work on the days off. As far as cardio goes, I'm about to buy a pretty nice bike in a week or so, not an exercise bike, an old fashioned-pedal outside bike:wink:. I'm looking at Trek bikes, people tell me they're the best. Not only will I be able to use this bike to get cardio work in, it will also be working my leg muscles, and I can use the bike to ride to school, friends' houses, etc., saving on gas. Basically, my understanding is that this workout is just to start getting your body in shape for later workouts. I'm open to any input and suggestions that you guys have.

I've heard of measuring different body parts, besides the penis:lol:, to keep track of my progress. What should I measure, and should the measurements be flexed, or relaxed? Also, here is a picture of the setup in my living room. The bench is fully adjustable, and the leg attachment comes off so you can put an attachment on to hold your feet/legs if you want to do situps or lat pulldowns with an amount of weight that would normally lift you off the bench.

http://i34.photobucket.com/albums/d148/metallicarocks05/Weights.jpg

I've also been trying to do a minimum of 1 set of pullups every day, with the correct form of a pullup: not moving my legs, lowering myself all the way so that my arms are straight and no tension remains in my arm muscles to help me on the next pullup. I am up to 7 of those if I really strain on the last couple. My goal is to be able to do 20, that's a perfect score on the pullup test in the marines, as a buddy of mine informed me. So I'll stop now, I feel like this is turning into a ramble. Looking forward to the input guys:D

[G-Spot19]

Looks like we are in the same boat trying pack on slabs of muscle. Can't wait to hear some answers. Nice set up by the way

[metallicarocks05]

Thanks G. I think I can do just about any exercise except leg press with this setup.:cool

[Rum_Runner]

Metallica, first nice little set-up you have there. I have a couple of questions for you.

What is your goal? Size, strength or do you just want to look really good with your shirt off. What I mean is Men's Health or Monster :Dhttp://www.t-nation.com/img/photos/2008/08-160-training/image001.jpg
Time, what kind of time do you have for work outs 30 minutes or a hour. 3 times a week or 5 days a week.
Can you afford to go out and buy all new clothes after your new size tears the seams off you old ones?

[metallicarocks05]

My goals are size and strength...but if I had to put emphasis on one over the other, I guess size...

As far as time for workouts, I can dedicate an hour a day at least 5 days a week. It's just a priority thing, and my health should be one of, if not the top priority for me. What else is more important than being in shape? And peing:lol:

And I'll get another job or sell another guitar if I have to get new clothes, so that's not a problem. :cool

[w3]

Size AND strenght is nice.
But I myself am aiming mostly on strenght and stamina. Of course some size will come with that eventually, but I'm already built for strenght and speed. I'm not big, but I will punch a hole in the wall quite easily. :lol:

Though right now I'm not in the greatest shape of my life. But I'm getting back there. :wink:

[Rum_Runner]

Metallica would you consider yourself a hard gainer or someone that can put weight on pretty fast with little or no effort?

As for measurements I would do both flexed and not flexed. I would do them as soon as possible preferably not after a work out as well as a full body shots of yourself. Believe me they will keep you motivated. Place a couple full body shots in your work out book as well as one of a guy that you would not mind having a body of. Like http://www.gwapasila.com/uploaded_images/pumped1qj-749142.jpg
http://www.sportwallpapers.net/data/media/36/Arnold_Schwarzenegger.jpg
or a little smaller men I can't get myself to post any smaller men just seems a little to weird they are just to pretty

[metallicarocks05]

OMG, that first guy is disgusting:shock: Thanks for the advice on the pics and measurements, but what exactly should I measure? And as far as how easy it is for me to gain, I've never tried for an extended period of time. I'd guess that I'm in the middle, but lean toward the difficult gainer.

[w3]

Measure whatever you want to track.
If you want to get a smaller gut, measure your waist and keep at it.
Just take a tape measure of all the major muscle groups and keep track of them. Arms, chest, waist, thighs, calfs, shoulder width? And maybe even wrists and your neck.

[Rum_Runner]

track what is important and not easy to see with your naked eye. An inch on your arms will be noticeable however an inch to your chest and shoulders will not. I would go with waist, arms including forearms, thigh, calves, neck as well as shoulders (which gives you a really good idea how big you have become)

But do not be one of those guys that has to measure every two weeks. I would not even think about a second measurement until you hit a steady six month phase or so.

[metallicarocks05]

To measure shoulders, just wrap a tape around my body on the outside of my shoulders, with my arms to my sides?

[Rum_Runner]

yeah like if you were being fitted for a suit same with chest which I forgot and the first pic is photo shopped. But think of having all those muscles and a package.

[metallicarocks05]

Ok, here's what I got. Did the best I could measuring by myself....Anything look totally wrong with these?

<table style="border-collapse: collapse; width: 967pt;" border="0" cellpadding="0" cellspacing="0" width="1290"><col style="width: 51pt;" width="68"> <col style="width: 48pt;" width="64"> <col style="width: 65pt;" width="86"> <col style="width: 65pt;" span="3" width="87"> <col style="width: 48pt;" width="64"> <col style="width: 92pt;" width="122"> <col style="width: 48pt;" width="64"> <col style="width: 52pt;" width="69"> <col style="width: 48pt;" span="2" width="64"> <col style="width: 59pt;" width="79"> <col style="width: 71pt;" span="3" width="95"> <tbody><tr style="height: 15pt;" height="20"> <td style="height: 15pt; width: 51pt;" width="68" height="20">
</td> <td colspan="8" class="xl64" style="width: 496pt;" width="661">Muscles, Relaxed</td> <td class="xl64" style="width: 52pt;" width="69">
</td> <td class="xl64" style="width: 48pt;" width="64">
</td> <td colspan="5" class="xl64" style="width: 320pt;" width="428">Muscles Flexed</td> </tr> <tr style="height: 15pt;" height="20"> <td style="height: 15pt;" height="20">Date:</td> <td>Chest</td> <td>Left Forearm</td> <td>Right Forerm</td> <td>Left Bicep</td> <td>Right Bicep</td> <td>Calf</td> <td>Mid-Thigh Standing</td> <td>Waist</td> <td>Shoulders</td> <td>
</td> <td>Chest</td> <td>Left Forerm</td> <td>Right Forearm</td> <td>Left Bicep</td> <td>Right Bicep</td> </tr> <tr style="height: 15pt;" height="20"> <td class="xl63" style="height: 15pt;" align="right" height="20">9/15/2008</td> <td align="right">39</td> <td align="right">10.75</td> <td align="right">11</td> <td align="right">12</td> <td align="right">12.25</td> <td align="right">14.5</td> <td align="right">20.5</td> <td align="right">33</td> <td align="right">47</td> <td>
</td> <td align="right">41</td> <td class="xl65" align="right">11 1/2</td> <td align="right">12</td> <td align="right">13.5</td> <td align="right">13.75</td> </tr> </tbody></table>

[Rum_Runner]

Besides you are a skinny mother fucker no. :lol: Just messing with you. The information you have given should be plenty for any of us to give you a quality work out plan. I would stick with the plan that you are doing for the time being. Especially if you do not have a good base to start from. Best of luck, I will get to work on something

[metallicarocks05]

I should note that I haven't started with the cardio yet, I'm waiting to get the bike. I'll let you know as soon as I get the bike. I can email you the excel sheet I'm using if that would somehow help you rummy.

[Rum_Runner]

Check reps. as for cardio you probably will not have to worry about it. Not until you get to where you want to get gut. But that will be far off. Definitely ride your bike but I would not make any extra effort or go out of your way to do so. Just using it will be enough at the beginning

[G-Spot19]

Dude. We are almost the same size. I had an idea just now. I think I will make a diary here in the Body building supplements. Guys, feel free to create workout diaries as well. When we get some up, I will even create a sticky to index them like our PE progress diaries has.

[G-Spot19]

Would you like to count this as your diary Metallica?

[metallicarocks05]

Sure man. I thought that would be a cool idea as well, you read my mind...we must be soul mates kissing:lol: Anyways, last night I watched the Cowboys/Eagles game, and it was AMAZING. Cowboys won:D But the point is, during the commercials, I was doing pullups. After a few sets, I noticed something that surprised me. The pullups were not only working my arms and back, but my chest also felt pumped. So I'm assuming pullups work your chest too? If so, what an exercise!:cool

[w3]

I think pull ups only work the minor chest muscle, pectoralis minor. So you could feel the pump from there?

[metallicarocks05]

I guess so...but I did do quite a few pullups. Matter of fact, I'm going to go do a set before I head off to class :D

[metallicarocks05]

Already up to 7.5, in just a week or so. Getting some pretty good calluses on my hands :lol:

[w3]

Yeah pull ups are great. I was thinking about getting a pull up bar installed..

[metallicarocks05]

Had a pretty good workout today, and plan on doing pullups tonight during the football game. Go Cowboys!:cool

[G-Spot19]

Damn the cowboys :evil:
I could bet they would have lost damnit.

Eagles should have won last week though. Damn McNabb. Oh well. Titans still rolling :mrgreen

I have taken the link for this thread and saved it on my computer so It can never escape me. When more make body building diaries I will make a directory for one stop access to them all like we got for our PE!

[metallicarocks05]

You should make one anyways, and I'll be the only thread in it :lol:

[metallicarocks05]

Had a KICK ASS workout tonight, felt totally pumped afterwards. Funny thing is, I didn't feel too great when I got started, had a slight headache, and now I feel great :D

[Wildcat78]

Hey man, I don't know how often you're doing the workout you posted, but eventually it would be in your best interest to split that routine up into upper body days and lower body days. If you have the time I'd say do a four day split, working upper body Monday and Thursday, and lower body Tuesday and Friday, resting on Wednesday. You'll also want to split your exercises up between these days, working opposing muscle groups each days. So say Monday you could do Chest and Back, Tuesday Quads and Hams, Thursday Bis and Tris with shoulders thrown in, then use your second leg day to get your core (abs, obliques, adductors and abductors) and your calves.

For brute size and strength, compound movements with free weights and lower repetitions of heavier weight always wins out over machines. Tailor your weights so that you can just barely make your reps each set and you start failing at the end. Do all your final sets to failure. I'd suggest 3x5 (3 sets of 5) to begin and once you're comfortable (you don't want to be comfortable, just able to do it without injury) up it to 5x5. If you want I can go into more detail about specific exercises and muscle groups, just let me know.

[Jelqster]

Listen to WildCat he posted some good stats in another thread.

Nice kit you have there, you should have no issues at all in gaining.

[metallicarocks05]

Hey man, I don't know how often you're doing the workout you posted, but eventually it would be in your best interest to split that routine up into upper body days and lower body days. If you have the time I'd say do a four day split, working upper body Monday and Thursday, and lower body Tuesday and Friday, resting on Wednesday. You'll also want to split your exercises up between these days, working opposing muscle groups each days. So say Monday you could do Chest and Back, Tuesday Quads and Hams, Thursday Bis and Tris with shoulders thrown in, then use your second leg day to get your core (abs, obliques, adductors and abductors) and your calves.

For brute size and strength, compound movements with free weights and lower repetitions of heavier weight always wins out over machines. Tailor your weights so that you can just barely make your reps each set and you start failing at the end. Do all your final sets to failure. I'd suggest 3x5 (3 sets of 5) to begin and once you're comfortable (you don't want to be comfortable, just able to do it without injury) up it to 5x5. If you want I can go into more detail about specific exercises and muscle groups, just let me know.

Yeah, I'd definitely be open to suggestions about exercises. This workout is feeling really good right now, I can tell my muscle is getting a nice "base" built, so I'll be ready for some heavier workouts like you're talking about in a few weeks.

[Jelqster]

CYCLING, STACKIN, 6 MANFS ON, 6 MANFS ORF, PURE MAZZLE, FAKIN PACKIN IT ON!!!!

[metallicarocks05]

I have no idea what you just tried to say...:neut:

[Jelqster]

hahaha, sorry mate. Rise Of The Foot Soldier, quote.


"Cycling, stacking, 6 months on, 6 months off, pure muscle, fucking packing it on!"

[metallicarocks05]

Got my bike today, and just took it on a short ride...damn I'm out of shape :lol:

[wern]

I hate to be a killjoy, but you workout regiment looks very complicated. Is it sustainable. Can you see yourself putting in 5 hours a week for the next year? And what if you don't reach your goals by then? What if something comes up that results in you having 2-3 hrs per week instead of 5?
The reason I ask these questions is because its always easy to get motivated when u r starting out, but along the way the motivation may die down. The amount of exercises you are doing will take a long time to do. It is complicated to even remember them all.

Wildcat said some very interesting things.
More weight, less reps, compound movements, free weights.
That is the approach I also suggest. Compound movements roll many exercises into one, saving you time, breaking down your muscle fibres quicker, being easier to remember, and therefore being, overall, sustainable in the long run. I would add that you shouldn't rest more than 30secs between sets (known as performing a superset). So i would roll all the exercises into one superset. do all the different exercises one after the other (a single set per exercise). Wheb you are done, rest for 2mins, then do the superset again

[metallicarocks05]

I hate to be a killjoy, but you workout regiment looks very complicated. Is it sustainable. Can you see yourself putting in 5 hours a week for the next year? And what if you don't reach your goals by then? What if something comes up that results in you having 2-3 hrs per week instead of 5?
The reason I ask these questions is because its always easy to get motivated when u r starting out, but along the way the motivation may die down. The amount of exercises you are doing will take a long time to do. It is complicated to even remember them all.

Wildcat said some very interesting things.
More weight, less reps, compound movements, free weights.
That is the approach I also suggest. Compound movements roll many exercises into one, saving you time, breaking down your muscle fibres quicker, being easier to remember, and therefore being, overall, sustainable in the long run. I would add that you shouldn't rest more than 30secs between sets (known as performing a superset). So i would roll all the exercises into one superset. do all the different exercises one after the other (a single set per exercise). Wheb you are done, rest for 2mins, then do the superset again
Well, to answer your questions, yes, I can easily put in 5 hours a week. I know the motivation element is something I'll have to watch, but that's why I have you guys :cool As far as keeping track of the exercises, it really isn't hard at all. But you guys probably know better than I do, and I think I am ready to start upping the weight/lowering reps, so could you give me some examples of compound exercises to try?

On a different note, my bike is kicking my ass, it's a nice workout:wink: Kind of scary riding on the road with vehicles though...

[wern]

www.youtube.com/fitnessvip

most of this guy's exercises are compound (ie he is working out numerous muscles in one movement)

[metallicarocks05]

Awesome, thanks. Going to get started next week on that:D

[wern]

Good luck with it :cool

[metallicarocks05]

Decided to go ahead and get started this morning...and wow:shock: I realllllly liked that workout, felt very pumped afterwards...exhausted, but in a good way. Thanks wern, reps for you buddy:cool

[wern]

No probs mate. Longer workouts don't destroy your body as much as these shorter ones, such as on fitness vip (that guy is the creater of the website I mentioned in another thread: www.iwantsixpackabs.com/abs.html, and www.mensworkoutguide.com/home.html , both of which offer free info on bodybuilding.)

Personally, I have developed my own exercises which I use, but most of the ideas came from that guy and from Tae Bo

[metallicarocks05]

I've been sticking with it, and am still enjoying it. Will be moving to the next set of exercises next week :cool I think I need to get some bands for some of those though...