workout program - Ausbb

jesse · 11-01-2010, 10:26 PM

Gday everyone just after opinions on my workout

MON WED FRI

squats - 45kg no incl bar 3 x 8
bent over row 32 no incl bar 3x8
bench 65 bar 3 x 8 fail last set 7
shoulder press 12.5 dumbell 8 7 5
crunches 2 x 40

65kg - body fat?

Kyle Aaron · 11-01-2010, 10:29 PM

Bin the crunches and add a deadlift and you're golden.

jesse · 11-01-2010, 10:35 PM

is this good for size?

Kyle Aaron · 11-01-2010, 11:12 PM

Strength and fitness are built in the gym and on the track.

Size is built at the dinner table.

jesse · 11-01-2010, 11:18 PM

no i mean muscle size

Ben · 11-01-2010, 11:23 PM

So does Kyle.

Kyle Aaron · 11-01-2010, 11:27 PM

Okay, I will try to make it clearer for you.

Sit on bum + eat little = get small and weak
Sit on bum + eat lots = get big belly and weak
Lift heavy + eat little = get small but strong, but reach a limit with strength
Lift heavy + eat lots = get big muscles and strong

It sounds like you want to get big muscles, being really strong comes with that, I hope you won't mind. To do that,

lift like an ox
eat like a horse
sleep like a log

and the five lifts mentioned are good ones for that.

You should have a look around at some other threads, lots of info for you.

12-01-2010, 01:10 AM

1. Add Pull Ups and Dips and lose the crunches.
2. Start counting the bloody BAR!

Kyle Aaron · 12-01-2010, 10:17 AM

Ah, he's edited to note the weights used.

Yes, count the bar. Does it count? Well, hit yourself in the head with it, does it seem heavy now?

A traditional 7ft olympic bar, if there is a smooth space in the middle it weighs 15kg, if the smooth space has hatching in the middle, it weighs 20kg. If it's some bar you use at home, just weigh it.

Don't worry about bodyfat percentage. It's easier to lose fat than gain big legs, back and chest. Get big and strong first, worry about your sixpack later.

alex · 19-01-2010, 08:51 PM

kyle shoud have been a writer!!! what a way with words

almost as good as mills and boons. :P

on a serious note, you are off to a great start. keep it up. eat heaps, lift as heavy as you can with good form.

11-01-2010, 10:26 PM	#1 (permalink)
jesse Newbie Join Date: Jun 2009 Gender: Posts: 15	workout program Gday everyone just after opinions on my workout MON WED FRI squats - 45kg no incl bar 3 x 8 bent over row 32 no incl bar 3x8 bench 65 bar 3 x 8 fail last set 7 shoulder press 12.5 dumbell 8 7 5 crunches 2 x 40 65kg - body fat? Last edited by jesse; 11-01-2010 at 10:50 PM.

11-01-2010, 10:29 PM	#2 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	Bin the crunches and add a deadlift and you're golden. __________________ Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170 "fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE]

11-01-2010, 11:12 PM	#4 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	Strength and fitness are built in the gym and on the track. Size is built at the dinner table. __________________ Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170 "fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE]

11-01-2010, 11:27 PM	#7 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	Okay, I will try to make it clearer for you. Sit on bum + eat little = get small and weak Sit on bum + eat lots = get big belly and weak Lift heavy + eat little = get small but strong, but reach a limit with strength Lift heavy + eat lots = get big muscles and strong It sounds like you want to get big muscles, being really strong comes with that, I hope you won't mind. To do that, lift like an ox eat like a horse sleep like a log and the five lifts mentioned are good ones for that. You should have a look around at some other threads, lots of info for you. __________________ Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170 "fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE]

12-01-2010, 10:17 AM	#9 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	Ah, he's edited to note the weights used. Yes, count the bar. Does it count? Well, hit yourself in the head with it, does it seem heavy now? A traditional 7ft olympic bar, if there is a smooth space in the middle it weighs 15kg, if the smooth space has hatching in the middle, it weighs 20kg. If it's some bar you use at home, just weigh it. Don't worry about bodyfat percentage. It's easier to lose fat than gain big legs, back and chest. Get big and strong first, worry about your sixpack later. __________________ Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170 "fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE]

11-01-2010, 10:35 PM	#3 (permalink)
jesse Newbie Join Date: Jun 2009 Gender: Posts: 15	is this good for size?

11-01-2010, 11:18 PM	#5 (permalink)
jesse Newbie Join Date: Jun 2009 Gender: Posts: 15	no i mean muscle size

11-01-2010, 11:23 PM	#6 (permalink)
Ben Active Member Join Date: Dec 2009 Gender: Posts: 1,981	So does Kyle.

12-01-2010, 01:10 AM	#8 (permalink)
Josh_GTiR Guest Posts: n/a	1. Add Pull Ups and Dips and lose the crunches. 2. Start counting the bloody BAR!

19-01-2010, 08:51 PM	#10 (permalink)
alex Regular Member Join Date: Nov 2009 Location: South Aust Gender: Posts: 376	kyle shoud have been a writer!!! what a way with words almost as good as mills and boons. :P on a serious note, you are off to a great start. keep it up. eat heaps, lift as heavy as you can with good form.