[TimSpill]

Whats up guys, ive been reading the boards alot, just havent made an account myself because im mostly here to learn(and have done so succesfully). Ive been lifting for about 2 years along with some wrestling, track, and other sports. Im 17, 5'9" at 140pounds. Ive been relativley succesful with my new routine and diet(1g of protein per pound or more) and decided to get some opinions.

Day 1
Bench 3x8-4
DB Bench 2x10-5
Skullcrushers 3x8-5
Butterflies 3x8-5
Weighted Dip1x10-15

Day 2
Deadlift 3x10-5
Calf Raises 2xfailure
Hamstring curl 2xfailure
DB Shoulder press 3x10-5
Pulldowns 3x10-5

Day 3
Same as day one, sometimes switch to higher reps, or replace skullcrushers with tricep pulldowns

Day 4
Legpress 3x10-3
Calf Raises 2xfailure
Lunges 2x10
Single leg weighted step up/plyos until failure

My numbers
Bench 185
Squat 290-310-havent tested in a bit
Deadlift- Repping 150, started last month, havent maxed yet, sorry for lack of info.

The workout varies occasionaly depending on track(i sprint so power is always good). I try to throw in some new excercises every few weeks to change it up. If sacraficing my sprint times meens i get bigger then so be it.

[tinker_190]

No squats?

[ground_N_pound5]

don't squat and deadlift same day, give time in between core workouts, also throw in overhead presses

[Lusst]

Here is something similar to what I do...

Day 1: Deadlift, BB rows
Day 2: Stroke your mullet
Day 3: Bench, Overhead press (standing, BB)
Day 4:Squat

I'm starting something new to sort of spice things up. Week 1 I am going 4sets x 8 reps, week 2: 4 sets x 4 reps, week 3: 4 sets x 1 rep.

Here is a basic pool of auxilaries I mix in with those lifts:
situps, dips, chins, bent press, burpees, windmills (core), neck bridges, grip training (see sticky), sledge hammer work, tire flips, 100yd sprints.

Edit: don't forget to keep a journal, and post up your current PRs in the PR Thread which is stikied on this forum. Most of all, read the stickies...fuck, print them out and keep them in your gym bag for reference.

[LPF4]

Did you read the sticky's? Check out Urban's website. Then repost.

Here are some observations from a noob. Scrap the leg press and add in squat. Pull ups instead of pulldowns. Add in Bent over rows. You've got lots of chest on day 1. Don't bother with day 3.

[CelebritySexist]

Stop going to failure.

[TimSpill]

I actually do bent over rows, just forgot to throw them in the post, sorry. And as far as going to failure, do you mean just using less weight and higher reps? I feel like i underachieve and cheat myself when i do that.
Thanks for the replys guys

[CelebritySexist]

More weight and less reps. You're cheating yourself by going to failure; I know it sounds counter-intuitive but trust me, and all the other people who tell you not to go to failure.

Stick the rows in with the deadlifts.

[farmboy]

Originally Posted by LPF4

Did you read the sticky's? Check out Urban's website. Then repost.

Here are some observations from a noob. Scrap the leg press and add in squat. Pull ups instead of pulldowns. Add in Bent over rows. You've got lots of chest on day 1. Don't bother with day 3.

Very sound advice. Definitely go for higher weight/lower reps. Keith Wassung had a cool article he wrote up on the bench press. It gave me a lot to think about.

[BabyPhenom]

Read the stickies for crying out loud