weightlifting routine/chart needed

[mizzou]

I've been trying to find this routine/chart I had from highschool, and can't find anything similar.

Basically it went like this

"max chart" showed you how many reps / wieght you could do to estimate your max w/out actually trying to do the max

"workout routine" listed a workout sort of as follows, on a 5 day routine

1 day cardio (running/etc.)
1 day pull muscles back (dips/rows/dumbell pulls/bicep curls)
1 day push muscles chest (bench press, tricep workouts, flys)
1 day leg routine (squats, etc. etc.)
1 day cleans/incline/decline press


Every two weeks it would say you start w/ high rep low % of your max (like 10 reps at 35% yoru max) and work your way to low rep high % of your max (like 3 reps of 2 sets close to your max). Some weeks you would work in a situation where you would do declining max (like start at high, then do huge reps slowly working down to no weight)


does anyone know of a .pdf or chart similar to this?

 

[mizzou]

I've been trying to find this routine/chart I had from highschool, and can't find anything similar.

Basically it went like this

"max chart" showed you how many reps / wieght you could do to estimate your max w/out actually trying to do the max

"workout routine" listed a workout sort of as follows, on a 5 day routine

1 day cardio (running/etc.)
1 day pull muscles back (dips/rows/dumbell pulls/bicep curls)
1 day push muscles chest (bench press, tricep workouts, flys)
1 day leg routine (squats, etc. etc.)
1 day cleans/incline/decline press


Every two weeks it would say you start w/ high rep low % of your max (like 10 reps at 35% yoru max) and work your way to low rep high % of your max (like 3 reps of 2 sets close to your max). Some weeks you would work in a situation where you would do declining max (like start at high, then do huge reps slowly working down to no weight)


does anyone know of a .pdf or chart similar to this?

found the max chart, now just need the routine! http://gladstone.uoregon.edu/~hockey/Main/one_rep_max_chart.htm

 

[SociallyChallenged]

Do you think this program is the best for you? I mean, what are your goals? Weight loss? Adding mass? Losing weight? General fitness?

 

[mizzou]

Do you think this program is the best for you? I mean, what are your goals? Weight loss? Adding mass? Losing weight? General fitness?

I'm looking for just a general workout that will help provide more definition/mass/endurance/strength.

Not interested in losing weight at all, But I don't exactly want to gain much mass either. I'm already at around 190-195 and 6'0.5''. If I add anymore weight it has to be 100% muscle otherwise I will probably get kind of tubby.

 

[SociallyChallenged]

I'm looking for just a general workout that will help provide more definition/mass/endurance/strength.

Not interested in losing weight at all, But I don't exactly want to gain much mass either. I'm already at around 190-195 and 6'0.5''. If I add anymore weight it has to be 100% muscle otherwise I will probably get kind of tubby.

Well, if you're looking for all of those, the program you outlined is pretty poor. Split-workouts that divide the body parts up each day are typically for bodybuilders. That means the stress of the workouts is dominantly on aesthetics. Also, I'm not sure how you want more "mass" without adding more weight. One program (besides CrossFit) will not meet all the goals, especially the often conflicting goals of endurance + strength. If you're serious about it, you could check out CrossFit.com and start easing into the program (google scaled Crossfit workouts).

 

[brikis98]

I'm looking for just a general workout that will help provide more definition/mass/endurance/strength.

It sounds like you are trying to improve your overall fitness. Check out the What is Fitness? article for a good discussion on the subject.

1 day cardio (running/etc.)
1 day pull muscles back (dips/rows/dumbell pulls/bicep curls)
1 day push muscles chest (bench press, tricep workouts, flys)
1 day leg routine (squats, etc. etc.)
1 day cleans/incline/decline press

This sounds like a typical bodybuilding-style split routine combined with one day of cardio. If your goals are really to build general, overall fitness, this routine is not a great choice. Real life fitness requires the body to work as one unit, so training your body in parts makes no sense. Moreover, split routines are generally aimed at improving your appearance, as opposed to your performance, and they are very inefficient choices for beginner & intermediate lifters (who benefit from training the same muscles multiple times per week). Moreover, a single day of cardio (out of 5) is not likely enough to increase work capacity to useful levels.

A far better choice, IMO, would be Crossfit. Make sure to read through What is Crossfit?, Start Here and the FAQ.

If I add anymore weight it has to be 100% muscle otherwise I will probably get kind of tubby.

With the exception of beginners to weight training, it is extremely difficult to add muscle without gaining some fat as well. Likewise, it is very difficult to lose fat without losing some muscle. This is why people typically alternate bulk cycles (where they gain muscle + fat) and cut cycles (where they try to burn off the excess fat).

 

[HN]

The xls in the following post has the entire 2009 worth of workouts laid out (3 days on, 1 day off) and with links to the corresponding scaling:

http://board.crossfit.com/showpost.php?p=733820&postcount=15

 

[mizzou]

cool

I'm going to look into that crossfit. I'm always open to changing course

My main issue previously was that I used to be into the routine I previously stated (which was one that we used for sports), until I moved away from school and entered the real world. I worked out enough since then to retain somewhat of my strength + appearance, but now I've got alot more freetime then I used to so I'm starting to get back in the saddle again.

I love the feeling you get from this kind of stuff, it does alot to help reduce stress/anxeity, so I'm really excited to take it more seriously again then I used to.