[Bigsteve]

Heres my work out:

Cardio 30 mins a day.
Chest machine: 3 sets of 270lbs Max at 5 reps 360lbs
Incline Bench with dumbbells: 3 sets of 65lbs
Tricep Pull Downs: 4 sets of 60lbs
Seated Curls on incline: 3 sets of 35lbs
Concentration Curls: 1 set of 50 lbs
Lat Pull down:3 sets of 200lbs

Should I change it.
My goal is powerlifting. Help me out please.

[chrispghmuscle]

You seem to have a weakness in your incline presses, 65lb dbells on incline.. I would think for your size you would be more.

Where is your squat, deads, & calves.

Are you only working upper body?

Chris

[MiniArnold]

Do you want to powerlift or do strongman as they are two very different ways to take. Is you want to powerlift then base your training around your squats, deads and flat bench. Everything else is a bi product. If you want to be a good powerlifter then stop focusing on your bi's as much and focus on your back, legs, tris, abs. chest.

[Bigsteve]

Alright cool thanks guys

[PrOdUcToFiRoN]

You're looking for compound movements bro. Check out like a 5 by 5 workout. That could be a base for you to start out on. I think I have a good one if you need it PM me bro.

[PrOdUcToFiRoN]

And by the way no one's going to laugh at you here. We're here to help each other bro.

[JakeVendetta]

I hate posting in Logs because you get a 100 people telling you a 100 diffrent things, but to throw in my opinion, I would suggest looking into following the basic Westside Barbell Template. Its great for someone like you looking to increase your big 3 for powerlifting. After you get that down and the fundamentals of it down you can manipulate it to work for you, so its a routine that can grow with you (at least for a long while).

[PrOdUcToFiRoN]

I just checked out that Westside Barbell Template. I'll definitely cosign on that one. Thanks Jake, good post bro!

[crazytomie]

Def the 3 big one's, dude if u wanna get strong. Bench squats and deads. And make sure ur form is good firstly, (cant be strong with a bad back now) not so much focus on the weight as that will come with time and practise.

[Bigsteve]

Ok i did squats tonight and could only do the bar and 1 45 on each side. I could do 3 sets of 10 on it. Had some back pain but no pain go gain. Deads same thing.

[MiniArnold]

Originally Posted by Bigsteve

Ok i did squats tonight and could only do the bar and 1 45 on each side. I could do 3 sets of 10 on it. Had some back pain but no pain go gain. Deads same thing.

Make sure when you bench and deadlift you arch your back and stick your chest out also before each rep you take in a deep breath of air to help support your body.

[Bigsteve]

KK will do. I was really ticked at myself for not lifting more than I did.

[MiniArnold]

Originally Posted by Bigsteve

KK will do. I was really ticked at myself for not lifting more than I did.

Theres no need to get annoyed with yourself as it will come with time.

[Bigsteve]

Just got a good diet from allstar
going to try it.
Alright, this will probably sound like a lot of food to eat, but it has worked for many.

You should take in:
Protein- 480-576g
Carbs- 320-640g(definitly stay at the 320g side)
Fats- 64-96g

Now you should be eating 6-8 small meals through out the day. With those 6-8 meals you should try to hit those totals(macronutrients) everyday.

You have to be rationing out your carb intake. Something like this:
Breakfast-25%
Pre Workout-20%
Post Workout-25%
Rest of the day-30%
Now through out the day you should only be taking in complex carbs, EXCEPT post workout, that should be a simple sugar like a dextrose or maltodextrin any where from 75-100g.

Also towards the end of the night you should be taking in most of your fats. And also the meal before bed should contain a casein protein, to stabilize your body through out the night.

Here are some examples of the types of foods:

Carbs-Whole Grain Pasta(sparingly),Whole Grain Bread,Fruits(not to often), now the best ones are...Brown Rice,Sweet Potatoes, and Oatmeal.

Dont eat.. White Rice or white potatoes or white bread.

Protein-Shakes,Lean Beef,Eggs(mostly whites,only 1 whole egg a day),Tuna

Fats-Fish Oil,Flax Seed Oil,Olive Oil,Peanut Butter(sparingly), and nuts(almonds/walnuts)

Ok I hope that helped/you understood it, if you need me to go more in depth any where just let me know, or if you want more help just let me know.

thanks allstar im going to be changing my supps as well researching them later on at work lol

[lukester19]

Wish you all the best man. With that diet in place im sure you will be seeing results in the gym. With a good diet the training will come. Just believe in yourself and take it slow. Nothing to rush, you are working for your own goals not for anyone else.

[gringo220]

I agree with everyone that said you need bench, deads and squats for a strong body. They build a solid core strength that will help out ever thing else.

Don't get mad at yourself for not lifting as much as you wanted to. It's a new exercise and you'll put weight on it quick. Same goes for all the new exercises you'll do.

The one thing I don't agree on is putting a big arch on your back. I say try to keep your body some what straight. When you bench keep your shoulders, ass and feet planted.

[Bigsteve]

Kk gringo

[MiniArnold]

Originally Posted by gringo220

I agree with everyone that said you need bench, deads and squats for a strong body. They build a solid core strength that will help out ever thing else.

Don't get mad at yourself for not lifting as much as you wanted to. It's a new exercise and you'll put weight on it quick. Same goes for all the new exercises you'll do.

The one thing I don't agree on is putting a big arch on your back. I say try to keep your body some what straight. When you bench keep your shoulders, ass and feet planted.

You have to arch your back when squatting to get depth in a relaxed way and to take strain off your hips. Its hard to explain without showing you.

[Bigsteve]

Should I do these in reps or just max out every time.

[MiniArnold]

Originally Posted by Bigsteve

Should I do these in reps or just max out every time.

Do what?

[gringo220]

Originally Posted by MiniArnold

You have to arch your back when squatting to get depth in a relaxed way and to take strain off your hips. Its hard to explain without showing you.

I was talking about bench.

[Bigsteve]

Sry was in a hurry should I do squatting in reps for just max on them.

[gringo220]

I say kep the reps between 6 and 10. If you want to get stronger then go between 4 and 6. Anything above 10 is for endurance imo.

[Bigsteve]

K cool working on my work out plan now

[gringo220]

Post it when you're done figuring it out.

[MiniArnold]

Originally Posted by gringo220

I was talking about bench.

Ahh ok its what powerlifters do when they sometimes go for heavy weight. They dont have to go as low with the bar and it supposedly gives you more drive with your legs.

[Bigsteve]

Beta Work out:
Sqauts: 225lbs X 1 Set of 6 (max)
Dead: 225lbs X 1 Set of 6 (max)

Chest:
Incline Dumbbells: 70lbs X 3 sets of 10 1 max set 100lbs trying 5
Flat Bench: 225lbs X 4 sets of 10

Shoulders:
Shrugs on shrug machine: 270lbs X 3 sets of 10

Arms:
Curl machine:
65lbs X 4 sets of 12
80lbs(max 5)

Tricep Push Downs:
85lbs X 4 sets of 12
100lbs(max 3)

Over head Triceps raises:
65lbs X 3 Sets of 12

Core:
Ab slider: 110 slides
( 50 forward 30 each side )

Lower back lifts:
Set of 3 X 35 lifts

also here to but need it updated to this one
http://www.bodybuildingdungeon.com/f...tml#post585097

[gringo220]

Do you do all that in one day?

[Bigsteve]

was going to try

[gringo220]

I was just wondering if it was a whole body workout. I prefer a 5 day a week routine myself. I can concentrate on each muscle group better that way but there's some guys on here that like the whole body thing.