Bawlls gets Bigger!

[bawlls]

Hey guys!
I just started training again, its been a while! I used to work out a lot when I was playing hockey, but since I quit I haven't hit the gym once! I'm working towards leaning out, but I want bigger pecks, and slightly bigger shoulders. I'm doing core exercises daily, even though I don't go to the gym daily. I picked up some protein/carb/fat/glutamine/creatine powder, all in one type deal. I'm open to any advice you may have for me in regards to my workout plan, and supplements you may want to recommend. The supplement I am taking is alright, I only got it cause it was the only one the drug mart near my house had for cheap, and I don't have a car atm (long story). My heart isn't set on taking creatine or glutamine, and quite frankly I haven't observed any difference since I started taking it.

Anyways enough jibber jabberin... heres my workouts thus far. Il try to keep them updated when ever I get the chance. Like I said if you have pointers, or exercises I should try, or better way to reach my goal, all advice will be noted!

REPSxSETS WEIGHT
warm up always 200m slow jog, stretch, 1km run, stretch.

Day 1
Sept 8th 2009
easing into it!

Warm up time (1km): 4:35

Bicep curl 12x3 30lbs
lawnmower pulls 12x3 40lbs
military press 12x3 20lbs
sumo squat 12x3 60lbs
calf raises TILL FAILx3 80lbs
pushups 50-30-10
Core------------------Various core exercises till I feel the burn!

Day 2
Sept 9th 2009

Warm up time: 4:25

bicep curl 12x3 25lbs
lawnmower 12x3 40lbs
milipress 12x3 20lbs
db benchpress 12x3 40lbs
back xtension 12x3 25lbs
CORE!

Day 3
Sept 11 2009

Warm up time: 3:10 !! <---gave'r

Calf raises Failurex1 50lbs
back ext. 10x3 25lbs
sumo squat 10x3 80lbs
latt pulldown 10x120
seated row 10x3 80lbs
DB BP 10x3 50lbs
CORE

Day 4
Sept 14th 2009

warmup time 3:28

DB BP 5x3 70lbs
milipress 5x3 40lbs
bicep curls 5x3 40lbs
lateral pulldown 10x60 (different machine=different weight)
CORE

Day 5
sept 15th 2009
Butterfly's 10x3 20lbs
lawnmower 10x3 40lbs
seated row 10x3 80lbs
intense core!!
Chinups till fail

Day 6
Sept 17th

[GQBalla]

squat, bench and deadlift is all you need.

here a simple power/str base workout from IA

Squat or box squat 2 x 5
Glute/Ham Raises or pullthroughs 3 x 10
Bent Row or Chest Supported row 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Wednesday
Bench Press or low board press 3 x 5, or 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10

Friday
Deadlift or rack deadlift 2 x 5
Leg press 2 x 10
Chin or lat pull-down 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Monday
Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3
Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Tricep pushdowns 3 x 10
Ab work 3 x 10

[ZorroAMG]

2 day on 1 day off seems excessive. When will you repair/grow?

[liquidboi69]

All you need is rows, pullups, bench, squat, and deadlift. Don't military press + bench + curl 3x/week and 2days back to back.

Probably would need more time for the core to recover if you're working it hard enough as well. Don't work it every day.

Of course, no matter what you do you'll see gains since you just started training again. But you could make better gains if you gave yourself enough time to recover instead of hitting things back to back day after day.

[bjstare]

I'm with GQBalla. And in case you didn't catch it, don't work the same muscle/do the same exercise 2 days in a row. This is hard on your body, and your gains will be crap compared to what they would be if you give your body time to rest.

[Marsh]

sorry wtf is a lawn mower pull? noob question

[G]

It's akin to the sprinkler move in dancing.

Originally posted by Marsh
sorry wtf is a lawn mower pull? noob question

[TurboD]

Originally posted by Marsh
sorry wtf is a lawn mower pull? noob question

im pretty sure this is a lawn mower pull

2:38



im pretty sure it has nothing to do with "the sprinkler" the dance move

[narou]

Originally posted by TurboD


im pretty sure this is a lawn mower pull

2:38



im pretty sure it has nothing to do with &quot;the sprinkler&quot; the dance move

Oh god really! I hope they hire someone to mow their grass!

[Kennyredline]

Originally posted by ZorroAMG
2 day on 1 day off seems excessive. When will you repair/grow?

Ya, waaaaay too much dude, you will end up damaging yourself. I had that mentality too, when I first started working out, but my trainer told me going once a week was the best, but I go 3 times usually, working different muscle groups each time.

[ZorroAMG]

Originally posted by Kennyredline

Ya, waaaaay too much dude, you will end up damaging yourself. I had that mentality too, when I first started working out, but my trainer told me going once a week was the best, but I go 3 times usually, working different muscle groups each time.

Once a week? For what program, the Golden Girls Pump session?

[2EFNFAST]

I think you need to cut it back to 3days/week lifting. More time for recovery. Recovery is mroe important than training.

Originally posted by Marsh
sorry wtf is a lawn mower pull? noob question

Probably 1-arm (or 2-arm) db rows.