Well Ive been wanting to start one of these for a while but I was away for 45 days so I had to post pone, but back for long enough to get into my routine so here goes.
Im 17, about 6' 1" 200lbs but pretty new to lifting, I started in maybe oct/nov but had to stop in jan and just started up again. I do chest, arms, shoulders.
in the first tournament of this wrestling season i got a ruptured disc in my back so i cant squat or deadlift and i have to do a lot of what i can sitting down (back support) but i need to get a check up with my physical therapist soon anyways.
for my sets i go for 12,10,8 but sometimes i get a little away from that when i bump the weight up like today, i normally start my bench at 115 and do 12 reps but i started at 135 and only did 10
today was chest
bench 135x10, 155x8 175x4 185x2 (i did 185 just to see if i could, for vanity sake)
incline dumbbell bench 40x15 50x12 60x8
dumbbell bench 40x12 50x10 60x8 and then a dropset of 15x30
incline flies warmup set of 15x15 then 20x12 then 2 sets of 25x12
cable flies (my first time trying these, i read an article about them, so i gave them a shot, they are pretty tough for me) 10x12 20x10 25x8
machine flies 25x12 35x10 40x8
Basically i just want to build muscle, and i cant do cardio to burn fat because the bouncing is bad for the disc.
But any tips, advice, criticism, anything at all yall got for me please give because im real new to this and i love lifting, tommorrow is arms and ill post that after i do it.
today i did arms.
i do i guess it would be called a circuit of dumbbell curls i lay of 30s 25s and 15s
and do 30x8 25x10 and 15x15 without a break, and then after a little break i do the whole thing again. i aim for 4 sets, but usually get 3 sometimes i get four
then hammer curls, 15x12 20x10 25x8
ez bar curls 35x12 45x10 50x8 60x5 (again just to see if i could)
21's 4 sets of them with 15's
pulldowns 25x12 35x10 42.5x8 (more like 7 and a half i used my shoulders a little)
skullcrushers 35x12 45x10 50x8
pullovers (i think thats what there called, but i sit on an incline bench with the weight behind my head and raising it a just before my elbows lock and then lowering it as far as i can, and i change the incline of the bench each set because its a different pull on the muscle) 4 sets of 35x10
any comments/criticism? anything yall got let me have please
well, just did shoulders.
arnold press 30x12 35x10 40x8
side raises 4 sets of 12x12
front raises 1 set of 15x12 2 sets of 20x12 when i do those i rotate my wrist about 3/4 of the way through and makes it a lot harder, but its one of my favorite it exercises
shoulder press 30x12 35x10 40x8
i'm not sure of the name of this exercise, but my moms physical therapist made her do these to strengthen her shoulder, but you lie flat on a bench and hold you arms parallel to your body and its a bitch to do but it hits the back of shoulders, i use 10's and hold it for a 12 count, 12s and hold it for a 10 count and 15s and hold it for a 5 count
reverse military press 65x12 85x10 105x6 (couldn't get 8)
upright rows 20x12 25x10 30x8 (first time doing this, liked it a lot)
shrugs 2 sets of 60x20 and 1 of 60x12 (60's are the heaviest dumbbells i have so thats what i use)
again, anything yall got please let me have
well got out of school early, so i did an upper back routine
front pulldown 60x12 75x10 85x8
reverse grip pulldown 60x12 80x10 95x6
one arm dumbbell rows 35x12 40x10 50x8
close grip pulldown 60x12 80x10 95x8
did chest this morning
warm up 95x20 135x10 155x8 175x5
incline db bench 40x12 50x10 60x7
db bench 40x12 50x10 60x8 dropset of 15x30
flies warmup 15x15 20x12 25x12 and 25x12
cable flies 15x12 25x10 35x8. i bumped the weight up on these because i really wanted to feel it, it may not seem like high to seem guys (i just read TB's blog) but that burned.
machine flies 25x12 35x10 40x8
Sounds pretty good to me, are you going for UFC?
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