Joe Average workout

**alp078** · 28-02-2006 07:57 PM

Think this is the right place...

I kicked off my journal earlier (not allowed to post links yet

) and promised my workout plan and diet for your viewing pleasure (YIKES! More like scrutiny i expect, but thats cool).

I should point out that i train at home, no gym, use free weights (good selection of cast iron plates) and have an incline bench with leg extension/curl - a typical York affair - basic stuff. Im buying a house in the next couple of months, once i have the financial side of that dealt with i will be looking for a suitably equipped gym. Probably 6 months from now. I get by, but have obvious limitations.

So here goes.

Sunday; Legs

5 sets of 5 reps (each leg) BB lunges 45kg
5x5 BB Squats 50kg (nowhere near the weight i would like to use

- any suggestions would be good)
3x20 seated calf raises 50kg
3x15 single leg DB calf raises (calves are a particular weaknesses for me hence the focussed work)

Monday; Chest, front delts, triceps

5x5 DB Inc chest press 2x16kg DBs
5x5 DB Inc flys 2x12kg DBs
5x5 DB Arnold Press 2x12kg DBs
5x5 BB Close Grip tricep press 32kg

Wednesday; Legs

5x5 BB Squats 50kg
5x5 Sumo Squat 45kg
5x5 Leg Curl 20kg

Friday; Back, neck, rear delts, biceps
5x5 BB bent over row 40kg
5x5 DB Hammer grip bent over row 20kg
5x5 BB shrugs 35kg
5x5 DB lateral raises 8kg

3x5 DB Bicep curls 15kg

The weights may seem a little low in places, but please keep in mind that because i train at home i am a bit anal when it comes to safety and making sure i dont comprimise technique. To compensate i make sure all movements are slow and steady to increase effort.

It would probably help you to know that i am hoping to add bulk up (not drastically). I will post my diet elsewhere as appropriate.

So, this is what i do...do with it what you will. All comments very much welcomed.

**James Copping** · 28-02-2006 08:55 PM

Interesting and not bad. I think it would be better for you to pick one of the workouts from the sticky at the top of this forum.

**alp078** · 01-03-2006 09:53 PM

Thanks mate, call me lazy, but any chance of a link? Im looking but not seeing!

**scott76** · 01-03-2006 10:35 PM

I think meathead might mean this.

Correct me if I'm mistaken, meat.

**alp078** · 02-03-2006 12:39 PM

Lovely job! Ok then, borrowing from Meat's excellent thread i feel that this may work well for me (with a few tweaks 'cos i train at home and cant perform all the listed exercises)...

Example Upper body split

Mon-Upper
Incline bench
Cable crossover Could i sub this for DB flys?
Military press
CGBP
T-Bar row Bent over rows??
BB curl Prefer DBs, would this be ok?

Wed-Lower
Squat
Leg press Could i sub this for BB lunges?
SLDL
Calf press
Leg raise

Fri-Upper
Pullup(weighted if nessecary) Cant do these at home any suggestions?
BB row
Hammer curl
Flat bench
Skullcrushers
Side lateral raise

Sun-Lower
Deadlift
Leg curl
Front squat
Calf raise
Crunch

All 3 sets of 6-8 reps.

DO NOT GO TO FAILURE stop 1 or 2 reps shy. Training to failure twice a week will overstress the CNS too much, and lead to overtraining. In other words, you will burnout. NOTED!!

Thanks Meat and thanks Scotty for directing me. Im going to finish up my week and then look into starting this. I've changed the recommended days to fit in around my week, but from what i can make it this wont have an impact on recovery.

I'll chart my progress in my journal.

**scott76** · 02-03-2006 01:09 PM

Quote

Originally Posted by alp078

Pullup(weighted if nessecary) Cant do these at home any suggestions?

You've got to get a chinning bar. They're the most fun you can have in a doorway!

And you've got a choice of two branches of Argos. Pick one up on the way home!

Resurrected · 02-03-2006 01:13 PM

Quote

Originally Posted by scott76

You've got to get a chinning bar. They're the most fun you can have in a doorway!

And you've got a choice of two branches of Argos. Pick one up on the way home!

I can think of some other things that are much more fun done in a doorway

**scott76** · 02-03-2006 01:35 PM

Oh, you do that *without* a chinning bar then?

**James Copping** · 02-03-2006 02:03 PM

All those substitutions look fine, no idea what to sup pullups for tho, sorry.

**alp078** · 02-03-2006 08:35 PM

Hmm, looked at these chinning bars before, is it not the case that they would stop the door from closing, even with the bar removed, because teh fixings would be screwed into the frame?? Im not sure i could do that right now.

I have seen the ones that hook over the door frame at the top, are they secure enough? I would have problems if they protruded beyond the width of the doorway.

Damn, i just realised i have an anwkard apartment!

I gotta buy somewhere soon...