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Summer Workout Plans
What are all your fitness goals for this summer? Trying any new workout plans?
I've started lifting a lot this year and so far have gained a little over 10lbs. My goal is to gain as much weight as possible this summer, hopefully in the range of 7-10lbs, to finally break the 150 mark. I've been doing a split workout but at home getting to the gym isn't as easy so I'm switching back to a full body plan, 3x week
Here's my plan: (reps are M, W, F)
Clean & Press: 4x8, 3x8, 2x8
Squat: 2x12, 1x12, 3x12
Rows: 4x8, 3x8, 2x8
Bench: 3x5, 4x5, 5x5
Deadlift: 1x10, 1x10, 2x10
Pullups: 30, 50, 30
Dips: 30, 40, 30
Curl: 4x8, 3x8, 2x8
I tried to pick 2-3 lifts to do more with each day and 2-3 to do less with so that I don't overwork anything.
What about you guys?
Tags: fitness, gaining, goal, lifting, summer, training, weight, workout, workouts
Replies to This Discussion
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Permalink Reply by Rick Shelton on -
a
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Permalink Reply by Rick Shelton on
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Yeah, I saw a young-ish (40's) doing preacher curls with an older man (late 50s early 60s or so). They both were doing 75 lbs. but the old man kept lifting his butt off the seat and using his weight to get momentum for the lift. I had to laugh cause he thought he was doing so good. On his lat pulls he would also use his weight to start the pull and then rock back. Do it wrong you get no gain.
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Permalink Reply by Pete N on -
Ok I'm not sure if Carl and Rick are throwing out numbers from thin air or not.
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Permalink Reply by Chuck Knight on -
This site is where I first heard about StrongLifts, and I remember Carl being one of the guys who does it. So, those numbers do seem believable...if a bit intimidating to me.
Ohm. Ohm. Every journey begins with but a single step. Ohhhhhm...
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Permalink Reply by Carl Monster on -
No thin air for me. No reason to lie. If a pencil-necked, insecure, non-jock like me can work up to that weight anyone can.
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Permalink Reply by Rick Shelton on
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No, my numbers are real. I've been going to the gym since January and was a denizen 6 months prior for a year. I had to take 6 months off due to a shoulder injury.
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Permalink Reply by Pete N on
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Ok ...I'm a wimp :(
Seriously ... I've never gone heavy on deadlifts or squats. My form gets thrown off and then I get hurt.
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Permalink Reply by Chuck Knight on
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Hey, Pete, don't beat yourself up about it. I'm just starting out, and using an empty bar, or nothing, for most of my exercises.
If you're a wimp, then what must that make me? Motivated weakling doesn't sound *too* bad.
Are you familiar with http://www.stronglifts.com at all? It's based on Reg Parks' work, and has you gradually ramp up your weights till you get those massive results, just 5 pounds at a time. There's a certain beauty to simplicity.
The program is not hard. The hard part is getting started...and that's what I'm finally managing to do.
Oh, and church directory photographs are in a month and a half so, while I certainly won't be thin and fit, I want some visible results by then. I have a deadline to meet.
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Permalink Reply by Davis on -
Good for you, Man. You are on a roll. A little is always better than none, and the fun time will be when results are visible in the waistline.
Davis
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Permalink Reply by Rick Shelton on
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Pete;
Do what you're comfortable with and to hell with what anyone else thinks. The trick is to keep it up and if you're happy then what does it matter what anyone else says.
Oh yeah, about the form, that's why I got hurt, bad form.
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Permalink Reply by Pete N on
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Thanks guys, I was kidding when calling my self a wimp. I may check out strong lifts just to switch up at some point. I wouldn't say I have a bad back but I have "locked up" more lower back more than once - from squats, throwing a full cooler(this was brilliant) and recently sleeping with an open window. I hate missing gym time and everyone of these put me out of the gym for 3 weeks or more.
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Permalink Reply by Rick Shelton on
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Hey, I tore my pec when I was changing the oil in my daughter's car. Short wrench, tight bolt, wrong angle. I had to take a 3 week break from anything that had anything to do with the pecs (including biceps because of the support the chest provides when you lift) getting old sucks but the alternative sucks worse. But I'm back at it and going strong.
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