Mattloaf
08-18-2012, 09:48 AM
Here's the situation. I used to do nothing but calisthenics and body weight exercersises. I moved and decided to put on some weight so I decided to start lifting heavy. I put on 10 lbs of muscle but lost a lot of my flexibility and definition.
The solution? Back to calisthenics!
My current routine:
Monday - chest/biceps
Bench press - 4 sets of 3-5 max weight
Incline bench - 3 sets of 6-12 to failure
Dumbbell press - 3 sets of 6-12 to failure
Dumbbell flies - 1 set of 30
Pinwheel curls - 2 sets of 3-5 max weight
Standing barbell curl - 3 sets of 6-12 to failure
Preacher curl - 1 set of 40
Tuesday - quads/hammies
Squat - 4 sets of 3-5 max weight
Leg press - 3 sets of 6-12 to failure
Front squat - 3 sets of 6-12 to failure
Leg press - 1 set of 40
Romanian deadlift - 4 sets of 3-5 max weight
Romanian deadlift - 3 sets of 6-12 to failure
Leg curl - 1 set of 40
Wednesday - cardio/rest
Thursday - shoulders and triceps
Seated barbell press - 4 sets of 3-5 max weight
Seated Arnold press - 3 sets of 6-12 to failure
Barbell front raise - 3 sets of 6-12 to failure
Dumbbell lateral raise - 2 sets of 40
Close grip bench press - 2 sets of 3-5 max weight
Seated French press - 2 sets of 6-12 to failure
Skull crushers - 2 sets of 6-12 to failure
Cable pulls - 1 set of 40
Friday - cardio/rest
Saturday - back/calves/abs
Deadlift - 4 sets of 3-5 max weight
Bent over barbell rows - 3 sets of 6-12 to failure
Lat pull downs - 3 sets of 6-12 to failure
Seated cable row - 2 sets of 40
Seated calf raise - 3 sets of 10-15 max weight
Standing calf raise - 2 sets of 40
Hanging leg lifts (knees to elbows) - 3 sets of 25
Plank - 90 seconds minimum, but I go to failure (usually about 3-4 minutes)
Lying leg raise holds at 30, 45, and 60 degrees - 45 seconds each
I feel like I have decent definition during and after my workouts (who doesn't right?) but a couple hours later and I look like a big (small, 145 lbs) meat bag. When I was doing nothing but body weight stuff my definition never seemed to fade.
The routine works well for my schedule and I'd like to keep something similar. I also don't want to give up squats, deadlifts bench press and some sort of weighted curls. I'd also like to add core on at least one other day as I feel it'll help all my other lifts the most.
Can anyone suggest a routine that I can adopt to fit my needs?
Also, I'd like to get an adjustable weight vest that adjusts from 20-60 lbs at least. Can anyone suggest a model and somewhere I can buy one online? I'd love to save on shipping and buy locally but I live in China and the stuff I see around is crap.
The solution? Back to calisthenics!
My current routine:
Monday - chest/biceps
Bench press - 4 sets of 3-5 max weight
Incline bench - 3 sets of 6-12 to failure
Dumbbell press - 3 sets of 6-12 to failure
Dumbbell flies - 1 set of 30
Pinwheel curls - 2 sets of 3-5 max weight
Standing barbell curl - 3 sets of 6-12 to failure
Preacher curl - 1 set of 40
Tuesday - quads/hammies
Squat - 4 sets of 3-5 max weight
Leg press - 3 sets of 6-12 to failure
Front squat - 3 sets of 6-12 to failure
Leg press - 1 set of 40
Romanian deadlift - 4 sets of 3-5 max weight
Romanian deadlift - 3 sets of 6-12 to failure
Leg curl - 1 set of 40
Wednesday - cardio/rest
Thursday - shoulders and triceps
Seated barbell press - 4 sets of 3-5 max weight
Seated Arnold press - 3 sets of 6-12 to failure
Barbell front raise - 3 sets of 6-12 to failure
Dumbbell lateral raise - 2 sets of 40
Close grip bench press - 2 sets of 3-5 max weight
Seated French press - 2 sets of 6-12 to failure
Skull crushers - 2 sets of 6-12 to failure
Cable pulls - 1 set of 40
Friday - cardio/rest
Saturday - back/calves/abs
Deadlift - 4 sets of 3-5 max weight
Bent over barbell rows - 3 sets of 6-12 to failure
Lat pull downs - 3 sets of 6-12 to failure
Seated cable row - 2 sets of 40
Seated calf raise - 3 sets of 10-15 max weight
Standing calf raise - 2 sets of 40
Hanging leg lifts (knees to elbows) - 3 sets of 25
Plank - 90 seconds minimum, but I go to failure (usually about 3-4 minutes)
Lying leg raise holds at 30, 45, and 60 degrees - 45 seconds each
I feel like I have decent definition during and after my workouts (who doesn't right?) but a couple hours later and I look like a big (small, 145 lbs) meat bag. When I was doing nothing but body weight stuff my definition never seemed to fade.
The routine works well for my schedule and I'd like to keep something similar. I also don't want to give up squats, deadlifts bench press and some sort of weighted curls. I'd also like to add core on at least one other day as I feel it'll help all my other lifts the most.
Can anyone suggest a routine that I can adopt to fit my needs?
Also, I'd like to get an adjustable weight vest that adjusts from 20-60 lbs at least. Can anyone suggest a model and somewhere I can buy one online? I'd love to save on shipping and buy locally but I live in China and the stuff I see around is crap.