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new routine needed I'm bored and not seeing great results

Discussion in 'Weight Training/Bulking' started by Nyred, Sep 4, 2004.

  1. Nyred

    Nyred Well-Known Member

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    I've been working out semi to real serious for almost 4 years now.

    I'm getting bored with my workouts.

    Anyone have a killer workout schedule that I can do in an hour before I go to work. I try and get up between 5:30-6:00 and try and get into the shower at 7:00 so I can make it to work by 8:00

    I'm also really trying to clean up my diet. I'm doing gootd on that. I've reduced my bodyfat by 10 pounds in the past couple of months.
     
  2. jRS

    jRS Well-Known Member

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    I know about two great programs, but I will need to know your 10RM (rep max). And I will need to translate it for you. If you tell me your 10RM I can post it here and you can tell me what you think. Duckman might have heard of it: RYP.
    I need your 10RM on all exercises where it says -Offisiell RYP øvelse- (look at the pictures after you've clicked on it)
    BTW, The bench press is incline.

    I actually hope somebody else can help you. That might be (a lot) easier.
     
  3. Nyred

    Nyred Well-Known Member

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    Well, let's see..

    Bench 175
    barbell curls 100
    leg press 235
    dumbell tricep press 25
    shoulder barbell press 135
    dumbell concentration curls 40
    dumbell row 30

    i really don't do reps of 10 I do reps of 4-6.

    is this enough .

    thanks
     
  4. jRS

    jRS Well-Known Member

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    The numbers I got was how much you can do on 10 reps, right, not 4-6?

    First you go thru a 6 weeks long basic program. First week you do 15 reps, light weights, the two next weeks 10 reps, last three 5 reps.
    Your first workout would look like this:
     

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  5. jRS

    jRS Well-Known Member

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    I made up the number for lunges and the two back exercises...

    After this you have a week off, then you begin a mass building program the next 6 weeks. You can repeat this part one more time before you start another program for maintenance. You have to light-bulk thru the last program.

    I could post the whole thing but not unless your interested. Would be so much easier if you used metric.

    Have you had a look at bodybuilding.com (I know I'd never take advice from bodybuilders tho...).

    The 15 rep week is to avoid injuries.
     

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  6. Nyred

    Nyred Well-Known Member

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    yep, I dropped it down a little.
    sounds good thanks.
    How many days a week is the above routine?

    do you use this work out?
     
  7. jRS

    jRS Well-Known Member

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    3 times a week.

    Yes I use it. Feels great - when your done... :p
    Of course my numbers are a bit smaller... :o :lol:
     
  8. Nyred

    Nyred Well-Known Member

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    I used to visit bodybuilding.com regularly.
    but everytime someone would post a question it would become just a flame session.
    that's where I discovered John Stone. The people on this site are just a little more honest.


    I think our posts and replies are a little of of sinc.
     
  9. Nyred

    Nyred Well-Known Member

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    do you have any before/after muscle development pics?
     
  10. jRS

    jRS Well-Known Member

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    Yup, JSF is great! Honest and supportive here.

    I've changed my program a little. I do 15 reps light squats instead of increasing. It seems to be better for my running. I do the same with bench. I have this crazy thought that I will get a female bodybuilder rib cage. You've seen those? They are huge!
     
  11. jRS

    jRS Well-Known Member

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    Not yet. I moved away to go to school about a month ago, and that messed up my exercise routine.
     
  12. Nyred

    Nyred Well-Known Member

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    i've got some in the media section. Nothing specatular.
     
  13. jRS

    jRS Well-Known Member

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    Wow you're arms and shoulders are shaping up real nicely!

    Wish I could get bigger shoulders. Too bad my arms are thin as sticks and not even fat can be stored on them...
     
  14. Nyred

    Nyred Well-Known Member

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    you say, "as many as you can do without slowing down." as many what?
     
  15. jRS

    jRS Well-Known Member

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    reps. Not more than 15 though.

    Im surprised no one has mentioned max-ot yet.
     
  16. Nyred

    Nyred Well-Known Member

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    i tried max ot for awhile a year ago, didn't see any great gains.
    what time is it in denmark.
     
  17. jRS

    jRS Well-Known Member

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  18. Nyred

    Nyred Well-Known Member

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    Nice little workout you've got there. :) I decided to move the legs to a day of their own. I've been doing workouts 5 days a week for almost 4 years now. I'd go crazy not having anything to do on Tues and Thurs.

    Got a good ab workout in your dutch bag of tricks?

    Thanks
     
  19. jRS

    jRS Well-Known Member

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    "Got a good ab workout in your dutch bag of tricks?" Liked that one...

    Do 2 sets of 25reps of these, two days a week and then 2 sets of 4-6 w/ weights one day during the week.
     
  20. Nyred

    Nyred Well-Known Member

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    thanks, I'll give those a try.

    It's amazing. I've been working out very regularly for almost 4 years. You go from 4-6 to 15 reps and your whole body feels a differnce.

    Again thank you.
     

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