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racer501 · Joined: 15 Mar 2008 Posts: 24

All right so now that track is done I'm pumped to get back to working out with what i like to do. Didn't qualify my sr. year for track but there wasn't much i could do about it we were over loaded with meets this year in my book at 2 meets a week and couldn't actually train hard very often.... But what I prefer is free weight work outs with a few machine workout...

I'm 5' 11" 175 lbs.
Workout consists of a warm up of 12 rep then 3 sets of 8 at heavier weight

Inclined dumbell press
flat dumbell press
dips
rows
dumbell curls or ez curl bar
pull ups
cable inclined flies
tricep push down
concentration curls
sqwats
dead lift
leg extensions
leg curls
Monday, Wed, Friday

Tuesday and Thrusday Interval runs and rest sat and sunday

i think im kind of lackin in the leg workout area but i'm not sure is there anything i should take out of it?

I was taking muscle milk but have read that its not the greatest of protein drink to take after a workout cause of the higher fat content. Along with it i take no-xplode before the workout wich i personally like and was recomended from some other people also i personally enjoy it and notice some muslce mass and strength gains but not sure if it is the greatest for me..... I'm just about out of both here now wich was before track and just going to finish up before i pick up some different protein drink or possibly lifting drink...

swanso5 · Posted: Sat May 24, 2008 9:51 am Post subject:

what are you training for? goals etc?

racer501 · Joined: 15 Mar 2008 Posts: 24

well according to my psychology teacher im actually addicted to lifting lol... just for the definition of it of using it to help with other things or feel good seeing as lifting and working out when im really pissed helps get rid of the anger and relax me or pep up my mood a bit if im down its weird but i figure its not a bad thing to be addicted to lol....

i mainly lift to gain strength, be healthy, and looking good is just another bonus... some of my personal goals are to get up to 185 or 190 but have a lower body fat percentage so the muscles are a little more defined

swanso5 · Posted: Sun May 25, 2008 12:36 am Post subject:

search the waterbury method and do as written then

racer501 · Joined: 15 Mar 2008 Posts: 24

When i looked up the waterbury method i got his high frequency and the original waterbury method i was wondering wich would be the better one to use... the only issue i would see with the high frequency one is making it in the as seeing as my job is a 7am -5 pm job and i'm not much of a morning person so getting up at 4 or 5 in the morning would be quite tough for me.... they both look like great workouts but i was curious as to once i finish up the four weeks what would i do after that? would i figure out what my new 1rm would be and start over or what?

swanso5 · Posted: Sun May 25, 2008 3:47 am Post subject:

the waterbury method first, the high frequiency would almost kill you straight off the bat...you'd need easy 6moths of full body workout experience befroe trying that

racer501 · Joined: 15 Mar 2008 Posts: 24

all right glad i didnt jump into that head first that prolly would've sucked big time

racer501 · Joined: 15 Mar 2008 Posts: 24

all right quick question is it still ok to work out if your still a little bit sore in certain areas? or should you wait untill your fully recovered? i started the waterburry workout this week and im still a little sore from mondays workout in certain areas but its not extremely sore or anything just small things...

swanso5 · Posted: Wed Jun 04, 2008 8:00 pm Post subject:

train through soreness, you'll always get sore if you don't push the bodies recovery abilities...if it's hindering your astrength then maybe not...just warm up a little more

racer501 · Joined: 15 Mar 2008 Posts: 24

all right thanks swanso