Replies to This Discussion

Permalink Reply by Jeff Taormina on February 25, 2009 at 7:27pm

I posted this under one of the other discussions.
Ok this is a modified work out I toss out a lot for beginers.
I have found myself using this work out a lot.
I revert back to it all the time and it's a good soild program to follow.
The key is to keep a log and keep track of all the weights and reps you use.
This way you know if you're moving forward.


Although It's well suited for beginers it works well for any lifter.
It uses a lot of compound movements. If done right your strenght will shoot up and you will put on clean mass This is what you want.

Now I know this sounds like it's not much but if done with the right weight it will kill!
Use a weight you can lift 8 reps with good form.
Lift 10 reps each 3-4 sets 60-90 Second rests between sets.


Day 1
Dead lift, Bent over row, Pull ups, Barbell curl. (You can add in Incline DB curl or Preacher DB curl)
Day 2 rest
Day 3
Flat Bench, Incline Bench, Military Press, Behind the back Shrug, Triceps push down. (You can add Skull Crushers or Triceps over head press or Dips)
Day 4 rest
Day 5
Squats, Calf raise, Leg Curl, Leg extension (You can add Box squats or Front Squats)
Day 6 Rest
Day 7 Rest
Repeat

Permalink Reply by Daniel Robert Garvin on February 26, 2009 at 8:47am

This sounds like something I would like to try, thanks Jeff...I'll let you know how it works out for me. I work out at home. I bought an all-in-one gym and never have to wait for a machine. I prefer free weights too...no cheating! Hey guys stay low and be safe!

Daniel

Permalink Reply by Jeff Taormina on February 26, 2009 at 12:29pm

I have a full pro power lifting gym in my basement.
2 benches, 1 squat rack, 2 cable towers (High and low pully) and many weight stands/racks a different heights for diffrent lifts.
A stepper and a bike along with a ton or 2 of plates!

Permalink Reply by Malinda Baum on February 28, 2009 at 11:01am

Lucky!

My workouts vary depending on how far out I am from a competition.........

Permalink Reply by Jeff Taormina on March 1, 2009 at 8:34am

I would like to see some of what you do in a workout.
When I was doing meets I had all the workouts I would switch between too.
I had heavy days, speed days, days to work on sticking points.
As I got older and the sport kicked my but I abused my left shoulder and elbow.
So now I have had to slow it down and just work on keeping what I still have
It is still impressive from the feedback I have gotten :)

Permalink Reply by Mike Miller on March 4, 2009 at 7:40pm

I use a home gym, I have the bow flex tread climber and the bow flex extream 2, so I alternate my days one day I will do cardio and the next I do weight training, my work out consitst of squats, pulldowns, bench,flys, and abs, and I usally try to do three sets of 10 - 15 on each.

Permalink Reply by Jeff Taormina on March 11, 2009 at 7:42am

I would throw in some dead lifts too!
I feel every program should have the the big 3 in it. Bench, Squat and Dead lift.

Permalink Reply by Malinda Baum on April 19, 2009 at 12:01am

Sorry, been a bit busy lately. Currently my training has taken a back seat to Chemo and surgery. I still get in the gym when I feel up to it and when I do I train one of the big three for now. i am hoping to feel well enough to compete in our state meet in May. But one never knows, do we...

Permalink Reply by Jeff Taormina on April 19, 2009 at 3:34pm

Malinda I'm sorry to hear!
My thoughts are with you for a speedy recovery!!

Permalink Reply by Malinda Baum on April 19, 2009 at 5:36pm

Thanks! Like I said, I still train when feeling well enough.......just doesn't happen as often as I would like ;-)

Permalink Reply by Joseph Shipley on May 22, 2012 at 6:58pm

Two things that I have to ask. First, I am 336 lbs and I have a hard time with the pull ups. What could I do for a sub? Secondly, do you have a cardo and diet suggestions?