anyone want to help me make a program :)

WarnedTimothy · Post by **WarnedTimothy** » Sun Nov 09, 2008 7:34 pm

Hey all, been working out at friends house for about 2 months now. I was using his equipment, but now I recently got own to use, so I was wondering if anyone wants to help me make a workout plan. I would like to workout: Chest,Biceps/Triceps,Legs and Back and Abs.

For equipment, I got a bench, and for the weights on it, i got up to 90LBS of weights on it. I also got 2 dumbbells and a EZ bar.

I can curl 70LBS on the EZ bar, 20LBS on the two dumbbells. and for some reason, I'm having trouble benching 100LBS, it makes me mad. I weigh 155LBS I should be able to bench 100.

for meals, mom makes me healthy food, everyday for lunch dinner breakfast... so I eat healthy.

Also if you're going to suggest the Waterbury method I guess I'm stupid because I don't understand any of it. So any guidance would be appreciated for a full week workout.
Oh! One last thing, for cardio, I have hockey two times a week, on Wednesday and Sunday

Thanks for your time

swanso5 · Post by **swanso5** » Mon Nov 10, 2008 5:27 am

yes i will suggest the WM..what don't you understand?

WarnedTimothy · Post by **WarnedTimothy** » Mon Nov 10, 2008 8:16 am

I don't understand all the percentage crap they tell you

thekid24 · Post by **thekid24** » Mon Nov 10, 2008 2:33 pm

http://www.bodybuilding.com/fun/1rm.htm

go to that link and you'll figure out %s of your 1rm.

swanso5 · Post by **swanso5** » Mon Nov 10, 2008 4:27 pm

don't worry about the % stuff...if it says to lift for 8 reps use a 10 rep wt for all sets...if it says to do 6 reps use an 8 rep wt for all sets...see what i mean???

simply use a wt that 2 reps over the rep range as the point is to get all the reps each time you train so the volume is what makes you grow..if you go too heavy and instead of getting 4 x 6 = 24 reps, you only get 6, 5, 3, 2 = 16 total reps, the volume is not enough to stimulate actual growth

WarnedTimothy · Post by **WarnedTimothy** » Mon Nov 10, 2008 8:36 pm

thanks guys, im going to start tonight, thanks

WarnedTimothy · Post by **WarnedTimothy** » Mon Nov 10, 2008 8:40 pm

Never mind, for day one. i can't do hanging leg raises since im working out at home, not the gym. and dips, can i just put hands on bench and feet in front and dip? Also if i'm 16 155LBS what should i start to squat?

what can i use as a chin up bar, all tips appreciated thanks

swanso5 · Post by **swanso5** » Tue Nov 11, 2008 2:11 am

instead of HLR do reverse crunches actually using your abs to do the work momentum/rolling back and forth

there's no specific number to start with juat take it easy though and get technique down before adding wt

do you have a swing, tree branch or something to hang off?

Sunlight.Fades · Post by **Sunlight.Fades** » Tue Nov 11, 2008 11:59 am

You could try going to a playground with monkeybars and using those for chinups....

vamp · Post by **vamp** » Tue Nov 11, 2008 5:41 pm

look up dips and variations on youtube. perhaps chair dips.

Cheers

WarnedTimothy · Post by **WarnedTimothy** » Wed Nov 12, 2008 10:40 pm

thanks guys for the replies. I started yesterday its great!
I'm doing the chair dips, and crunches, but what do i do for chin-ups. Nothing close around house to do them with, or can you buy a chin up bar somewhere?

swanso5 · Post by **swanso5** » Wed Nov 12, 2008 11:27 pm

you can buy those one's that screw up in your door frame somewhere...otherwise just do pullovers or chest supported rows