could yall help me a design a good workout program? (or just mention what you do)

like what muscles on what days, cardio, what machines u use, etc.

also, my recovery time is becoming ridiculous. its so bad that it gets in the way of my planned schedule. any tips on alleviating this?

thank ya kindly. <3

ps denim's the resident personal trainer right?

before I can post what I reccomend,

I need to know:

[*]how your diet is,

[*]how many times you can lift a week,

[*]what is your physical fitness back ground (athlete or no),

[*]what are your goals you want to reach for,

[*]and what areas of your body that you feel you need to focus on?

keeping in mind I hate chicken leged guys that are top heavy, being unpurportioned is not cool IMO

I hate guys like that too.

Look, i can bench 450 but i cant leg press 450.

DAY TARGET EXERCISE SETS REPS

MUSCLE

Monday Quads Squats 3 4 to 6

Legs Leg Press 2 4 to 6

Hamstrings Stiff Leg Deadlift 2 6

Calves Standing Calf Raises 2 6 to 8

Seated Calf Raises 2 6 to 8

Tuesday Biceps Straight Bar Curls 2 4 to 6

Arms Alternating Dumbell Curls 2 4 to 6

Abs Cable Curls 1 6

Triceps Cable Push Downs 2 6

Skull Crushers 2 4 to 6

Dumbbell Kick Backs 1 6

Forearms Barebell Wrist Curls 2 6 to 8

Dumbbell Wrist Curls 1 6 to 8

Abs Leg Raises 2 12 to 15

Cable Rope Crunches 2 8 to 10

Crunches (weighted) 1 8 to 10

Wednesday Shoulders Military Press 3 4 to 6

Shoulders Seated Dumbbell Press 2 4 to 6

Traps Lateral Dumbbell Raises 2 6 to 8

Traps Barbell/Dumbbell Shrugs 2 4 to 6

Upright Row (close grip) 2 4 to 6

Thursday Back Lat Pull Downs 3 4 to 6

Back Seated Cable Rows 2 4 to 6

Hyper Extensions (weighted) 2 4 to 6

Friday Chest Flat Barbell Bench Press 3 4 to 6

Chest Incline Dumbell Bench Press 3 4 to 6

Dips (Weighted) 2 4 to 6

Wow ... that turned out poorly. I have all 48 or so routines saved in Excel ... I change up my routine (usually slightly) every four weeks or so. Change the days around, and swap out some exercises for different ones.

Cardio is taken care of by baseball and hockey, as well as running and cycling.

Denim and I can finally put our degrees to use.

diet: i try to eat anything in sight. i'm tryin to gain weight (probably the wrong way to go about this huh lol)

weekly: i can only do each muscle once a week b/c of slow recovery

bg: part time athlete in track, bball, vball..but i havent done it for 2 years. i havent done anything for 2 years to be honest.

goals: increase strength, gain weight, build cardio. in that order.

problem areas: chest and abs i'm having most trouble with, thighs too.

this is my first time going to the gym since high school, so im pretty weak just to give u background info.

TIA guys, really appreciate it.

hehehe...someone has thunder thighs

Steve/Aaron...

What if you only have a set of free weights ? can you still do most of those listed ?

Im to poor to get a mambership at a gym

hehehe...someone has thunder thighs

Steve/Aaron...

What if you only have a set of free weights ? can you still do most of those listed ?

Im to poor to get a mambership at a gym

Yes ... you can do quite a few exercises with free weights. Looking to work as much of your body as you can with the free weights?

Yea, pretty much

All i do right now is 50 push ups before bed.

i have loads of free time and no where to use it

Yea, pretty much

All i do right now is 50 push ups before bed.

i have loads of free time and no where to use it

Well, there are a TON of barbell and dumbbell exercises for most parts of your body.

http://www.ast-ss.com

Sign up, and check out the "Exercise Execution" section. Should give you plenty of ideas. There is a lot of reading at that site as well. I don't agree with 100% of what the site tells you to do, but nonetheless, a couple of their routines have worked extremely well for me.

It's all about what works well for you and your body. Exercise programs are and should always be custom tailored to you and your specific needs. I guarantee Aaron's program won't work for me, and mine won't work for him ... and ours won't work for you.

It's all about what works well for you and your body.  Exercise programs are and should always be custom tailored to you and your specific needs.  I guarantee Aaron's program won't work for me, and mine won't work for him ... and ours won't work for you.

its a game of trial and error, you need to try different things out and see what your body reacts to the best

Hey pennis, I have some stuff for your recovery problem. PM me your address I can send you a sample,

You drink a mix drink (tastes like the yellow gadoraid)

Then take a Mannatech sport pill directly after working out.

it's not poison or anything rite?

jk, i'll send a PM in just a sec. are you selling this stuff or something?

is this what youre talking about?

http://www.mannapages.com/sharethegift/PRD...m=na&UN=shopnow

just go in and hop on the cool looking machines, lol..

All you really need is push ups/ sit ups.

and u can get a six pack and become ripped in the arms.

If you want faster results use free weights and do curls untill you cant fell or lift your arm, lol, it is actually pretty fun, try doing 1000reps with a 10lb weight..

For legs squats(wt free weights or the machine, they will strengthen ur back also.

^^thats the only real leg exercise i do.

just go in and hop on the cool looking machines, lol..

All you really need is push ups/ sit ups.

and u can get a six pack and become ripped in the arms.

If you want faster results use free weights and do curls untill you cant fell or lift your arm, lol, it is actually pretty fun, try doing 1000reps with a 10lb weight..

For legs squats(wt free weights or the machine, they will strengthen ur back also.

^^thats the only real leg exercise i do.

For the lowers maybe leg raises and reverse crunches. Seated leg tucks would work here too.

For upper abs maybe twisting crunches with a flat bench.

Good 'ole flat crunches work well, too. Adding resistance (cable rope crunches) will help overload the abs.

We used to see who could do the most reps with the standard 45lb bench press bar

is this what youre talking about?

http://www.mannapages.com/sharethegift/PRD...m=na&UN=shopnow

<{POST_SNAPBACK}>

Yes sir

Great stuff, all natural, basically its food for your body that you cant get with a normal diet.

umm should i send u some money to send out a sample or something? are u selling this stuff or are u just a consumer? did u see a noticeable change?

thanx again man.

hey steve and aaron, do u guys take supplements?

hey steve and aaron, do u guys take supplements?

I take a few as long as I am lifting on a regular schedule...

Protien

Liquid Creatine (cycle)

Tribulus Teterous

Chromimum Picolinate

Ecdo Byl

Myo Blast (have not been on in a while, will go back on soon)

Glutamine

I just read that I should take GLutamine pre-workout, and Creatine post-workout because they will fight each other if taken at the same time,

umm should i send u some money to send out a sample or something? are u selling this stuff or are u just a consumer? did u see a noticeable change?

thanx again man.

<{POST_SNAPBACK}>

D, I replied to your questions on The Thread.

hey steve and aaron, do u guys take supplements?

Interactive Nutrition Mammoth 2500 protein - one serving post workout.

Prolab Creatine - one serving post workout.

I've moved the two supplement intake times around and found that this works best for me.

My diet pretty well takes care of the rest.

I'm looking for something affordable for joints ... especially my knees. Years and years of running, hockey, and just being on my legs has taken its toll on my knees already.

Supplements are for sissies.

ALthough i used to take tribulous, i wonder why i stopped, lol, i think i lost the bottle or something.

Supplements are for sissies.

I used to think the same, until I started noticing the gains. If you screw around in the gym and don't work your ass off, you won't see chit all

I take the supplements now mainly for recovery.

I'm looking for something affordable for joints ... especially my knees. Years and years of running, hockey, and just being on my legs has taken its toll on my knees already.

PM me you address, Ill send you a sample too