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cshapland · Joined: 23 Apr 2008 Posts: 48

Monday-legs
1. Wide Stance Barbell Squats
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 1 minute rest between each set
Hack Squats
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 1 minute rest between each set
Leg Presses
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 1 minute rest between each set
Exercise: 1. Barbell Lunges
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 1 minute rest between each set
Romanian Deadlifts
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 1 minute rest between each set
Lying Leg Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 1 minute rest between each set
1. Seated Calf Raises
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 1 minute rest between each
2. Dumbbell Seated One-Leg Calf Raises
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 1 minute rest between each set
Tuesday- biceps shoulders
Exercise: lateral side raise
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set
Front Plate RaisesSets: 3
Reps: 20
Rest: 1 minute rest between each set
Seated Dumbbell Deltoid Presses
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 1 minute rest between each set
Exercise: 1. Alternate Hammer Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set
Zottman Preacher Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set
EZ Bar Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set
Wednesday-back
Barbell Rows
Sets: 3
Reps: 8 Rest: 1 minute
exercise :v-bar pulldowns
sets:3
reps:12
pull ups
sets:3
reps:6
Thursday-chest
Exercise: 1. Incline Dumbbell Press
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set
Exercise: Dumbbell Bench PressSets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set
Exercise: Cable Crossovers
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set
Friday-triceps and traps
Exercise: Cable Rope Overhead Tricep Extensions
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Exercise: 1. Triceps Pushdowns With V-Bar Attachment
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set
skull crushers or Incline Barbell Extensions
reps:8-12
sets: 3
rest:1 minute
Exercise: 1. Barbells Shrugs Behind The Back
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set
Exercise: Upright Barbell Rows
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set
Saturday-legsrepeat day one

I got most of these exercise routines from this site thoughts and suggestions welcome and encouraged

swanso5 · Posted: Thu Apr 24, 2008 5:52 am Post subject:

- 24 sets for legs?? if you're doing the first up squats right than you shouldn't be able to 1/4 of that
- bicep and shoulder day with 1 compound exercise for the whole day? thi isn't looking so good...
- you do more exerciszes for bi's than you do for back and back is 5 times as big
- tricep and traps day?
- no rest day...GOOD GOD!!

I got most of these exercise routines from this site thoughts and suggestions welcome and encouraged
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swanso5 · Posted: Thu Apr 24, 2008 6:00 am Post subject:

- 24 sets for legs?? if you're doing the first up squats right than you shouldn't be able to 1/4 of that
- bicep and shoulder day with 1 compound exercise for the whole day? thi isn't looking so good...
- you do more exerciszes for bi's than you do for back and back is 5 times as big
- tricep and traps day?
- no rest day...GOOD GOD!!

alright here we go...

- strength is gained using a wt that is heavy enough to allow no more than 5 reps at your top wt...i suggest building up to 5 rep max over at least 5 sets increasing wt each time you do this

- endurance is gainedwith longer time under tension so time is probably a better variable to use here than reps...i suggest using a big compound or olympic exercise and do multiple sets of 2mins...this won't be super heavy as we want to be able continue to do reps for the while time, not take breaks half way through

- everything in between doesn't really matter

- now i'm not sure what you're training for but i suggest using a full body workout 3 times a week (mon/wed/fri etc) using nothing but compound exercises with a set up like this;

exercise 1 - strength exercise as above for a deadlift and chin up variation...on the 3rd day you won't do it like this but rather 4 x 6 or something for bench press variation

exercise 2 and 3 - secondary exercises such as a row, chin up, bench press, squat, deadlift or shoulder press variation depending on what your strength set was

exercise 4 - 5 - same as 2 and 3

exercise 6 - endurance set as above choosing something you haven't done already on the same day

cshapland · Joined: 23 Apr 2008 Posts: 48

so if i just stuck to the chad waterburry method is pretty much what your saying? btw sorry about posting this routine here and on the other thread i happened to read that i should not do that right after

swanso5 · Posted: Fri Apr 25, 2008 2:21 am Post subject:

i would definately do the waterbury method AS WRITTEN

cshapland · Joined: 23 Apr 2008 Posts: 48

alright thanks i am going to continue the waterburry method i decided atleast for the four weeks then something new and i am not training for anything in peticular i do play soccer and swim btw could you help me on my nutrition as of now it looks like this

breakfast around 7 a.m. either 3 scrambled eggs mabey some toast or oatmeal i also drink a serving of whey protien here
lunch-around 12 p.m. what ever the healthiest think my school is serving always includes a lean protien
3 p.m. i get out of school and will probaly come straight to the gym but may go home first and get a light snack mabey a bananna or something
when i get home from working out i will drink another serving of whey and will usually fix a large 35-40 oz smoothie.
around 7-8 p.m. sometimes earlier if my mom is on top of things i will eat dinner which always includes fruit protien carbs and a veggy
and i am drinking a third serving of whey then

i know i should eat 5-7 small meals a day but it is hard with my highschool schedule i could probaly bring a bananna or something of the like to school and eat it between classes. I was thinking that i should just drink 1-2 meal replacment smoothies during the day somewhere and that would negate the whey and the brand i was probally going to choose is myoplex

cshapland · Joined: 23 Apr 2008 Posts: 48

another thing what do you think about me doing the same exercises but going with sets like these 12-10-8-6

Boss Man · Posted: Fri Apr 25, 2008 4:53 pm Post subject:

cshapland · Joined: 23 Apr 2008 Posts: 48

ok but one egg is not a very big breakfast and when in the day in relation to my workout should i drink the shakes and how many

Boss Man · Posted: Fri Apr 25, 2008 10:41 pm Post subject:

No the Egg things was one Yolk Three whites, not one Egg. That's why I said one Yolk, you keep the 3 whites.

As for shakes, you were thinking you should have something between classes, so take one mid morning, one mid afternoon, or if that's going home time, do it then.

cshapland · Joined: 23 Apr 2008 Posts: 48

how do you seperate them? i could use egg beaters my dad uses them becuase of his cholestrohol sp?

bmac_21 · Joined: 08 May 2007 Posts: 86

crack it, open it, and tranfer the yoak in between the two half shells as you let the "white" drip into a bowl or pan. eventually you will have just the yoak left over.

this is how i do it. works well for me.

swanso5 · Posted: Sat Apr 26, 2008 2:52 am Post subject:

- add frfuit to meal 1
- you need a fruit and solid protein meal mid morning
- plenrty of veg/salad too for lunch...try snd avoid too much bread, pasta and rice
- you need another solid protein, veg, salad meal mid afternnon
- add some sugary cerial, rice, pasta or bread to after workout meal
- you don't fruit after training so take out for dinner if that was correct what you wrote...you only need shakes straight after trainign so 1 a day with the other s being actual solid food
- you can always make food work...i organise 10 meals a day so i think you can do 5 - 7
- do thw WM as written...i don;t like repeating myself

cshapland · Joined: 23 Apr 2008 Posts: 48

alright thanks sorry about the workout indecision and ya i will probally start grilling chicken and putting it on a salad right after school then after working out i can definately do cereal thanks and today when i was doing the third lifting day superset with the decline bench press and hammer curls my left arm could not life the weight hammer style for the six reps but my right was lifting fine and earlier in the week i curled it fine also what should i do and the weight was 25 lbs.

swanso5 · Posted: Sat Apr 26, 2008 3:20 am Post subject:

only do what your weak arm can do so if your weak arm can only do 6 roes than that's all you do