My begginer routine needs to go Intermediate

[tjpatrick1987]

Ok guys,, here's the deal boys. I have been lifting for only a month.. my stats are 21yrs 135lb 6'1. Obviously i am on a STRICT gaining diet.please no cardio.. I am making gains with wieght.. still don't understand how my water weight varies so much one day i weigh 138 the other i weigh 134. dont wanna get off topic on the thread...But hear are my routines with sets and reps.. i start off with bench press 80lbs 3 sets of 10....Then i do bent over rows 40lbs 3sets of 10... then dumbell curls 20lbs 3sets of 10...then Tripress lbs 3sets of 20....I do this every other day....This is has gotten me used to lifting but still not good...Please before you respond keep in mind i have no way to get to a gym Ive tried tried and tried, it aint happening, this sucks and i know, but heres a list of equipment that i have
Bench(it can also incline)
adjustable dumbells
W curlbar
75'lb punching bag
and the pully on the back of my bench I think its a Tri Press
and the leg thing on the end of my bench

<--I just though this thing was funny lol those smileys crack me up

[rickrick55]

Day 1-
Bench 4x10
Incline 3x8
flies 3x12
Tri Press 3x10
Skull crushers (with your e-z bar..not w) 4x10

finish this off with different variations of different pushups

Day 2-
Barbell Rows 4x8
Dumbell rows 3x10
Good mornings 3x15 (with your bench bar)
E-z bar Curls 3x8
Hammer Curls 4x10
Concentration Curls 2x20

Day 3-
Squats 4x10
Lunges 3x15
Leg Extensions 3x10
Leg Curls 3x10
Shoulder Press (with your bench bar) 3x10
Lat Raises 3x12
Shrugs 4x8



you should look at other peoples workouts before you post for someone to make you your own..your lucky im bored and getting ready to go lift now...

[200byjune]

what rick said but for day 2 take out barbell rows and start with deadlifts

[tjpatrick1987]

i have been looking at other workouts but none of them seem to work for me. ... but i thought thats what these forums were for to ask questions and my question was to ask how to develope a good workout with the equipment i have.... But thankyou for your suggestions rick...If you ever have any diet questions feel free to ask im in my 3rd year of school studying to be a nutrionist....Please any other suggestions for workouts?

[Ronnie Rowland]

You need to train 3 days per week on a 2-way split for another 2 months before going to once a week body part training..This weekend I plan to post a simple yet extremely effective basic-beginners Slingshot Training routine for guys in your shoes..I'll pm you when it's up if you'd like!

Ronnie

[tjpatrick1987]

This sounds good Ronnie .... im trying to gain weight but i just cant seem to... i make gains but just so slowly.... i was thinking about maybe trying muscle tech -celltech but i dont want just water weight..i want real muscle.. im sick and tired of looking bloated everytime i eat (this might be because im so skinny)

[MFT81]

MON: Back Calves Hams
1. Barbell Row
2. DB/Hammer strenght row
3. Cable Row
4. Rack Pulls

1.Lying Leg curls

1.Seated Calf raise.

Tues: OFF

Wens: Chest Tris

Thurs: OFF

Fri: Quads Hams Calves
1. Squat
2. Leg Press
3. Lunges

1. RDL

1. Standing/Donkey calf raise

Sat: Arms or Shoulders and Bis

I only felt compeled to give advice on what I feel are neglected areas by most trainees.

[Ronnie Rowland]

This sounds good Ronnie .... im trying to gain weight but i just cant seem to... i make gains but just so slowly.... i was thinking about maybe trying muscle tech -celltech but i dont want just water weight..i want real muscle.. im sick and tired of looking bloated everytime i eat (this might be because im so skinny)

tjpatrick, just click on this link provided for a routine that will pack on mass/strength- http://forums.steroid.com/showthread.php?t=337552

I also posted this routine in the STS thread at the bottom of post #146.

You need to consume more healthy fats like macadamia nut oil and extra virgin olive oil along with your current diet to gain weight. Healthy fats are more dense in calories than carbs and they will not bloat you like carbs! Add these oils to protein shakes, add them on top of all the foods you can stomach such as oatmeal, meats, salads, whole eggs and breads . You can even bake your food in these oils. Start out gradually and build up gradually over a 2 week period so you do not get sick to your stomach.