Need a workout plan

[okgo]

Hi guys,

Looking to get back to the gym etc very soon, get back to work on what I started last year before I got a hernia.

So I was following a routine posted up on anoter forum, and its as follows.

DAY 1 – PULL

Deadlifts or Power Cleans
Barbell Rows, Dumbbell Rows, or Wide Grip Chins
Barbell Curls, Close Grip Underhand Chins, or Hammer Curls

DAY 2 – PUSH

Incline or Flat Barbell or Dumbbell Bench Press
Barbell or Dumbbell Shoulder Presses
Tricep Dips or Close Grip Bench Press

DAY 3 – LEGS

Front or Back Squats
Barbell or Dumbbell Stiff Leg Deadlifts
Calf Raises (3x12) - only if a seriously lagging bodypart
Weighted Crunches or Weighted Hanging Leg Raises (3x12)

http://www.muscletalk.co.uk/Frankie-NY39s-Mass-Bui...

Now, this did bring decent results at first but then I strayed away with injury etc...

Now my goals are to be strong in every dept, whilst still being able to do endurance cardio, now this must be possible as a thread on here had a guy that could do EVERYTHING 996sps I belive.

Any views on this, what I should or shouldn't be adding? Diet is something I need to sort, but in terms of protein intake, I eat a fairly rich diet of fish,eggs,meat etc,but I used to have a shake each morning and then after work out. And maybe two on the off days..

Would like to hear what people have to say, as I can see and feel myself getting weaker, and I hate it.

[Animal]

Your workout plan looks pretty solid; don't think there's any point in adding exercises if you're hitting each muscle group hard enough during your sessions. To add variety you could just do a variation on each movement, vary the order of your week or change rep ranges?

I know plenty of guys that are strong (say a 200kg-plus deadlift) that can still run a mile in under 6 minutes or skip faster than you can see, or do 12 rounds of full-contact sparring, etc, etc, so it is possible. Diet and consistency are the keys...

In order to get stronger and build the power you're looking for you're going to have to eat a lot to keep your body fuelled. However, if you're not obsessed with having very low bodyfat then adding a little bit of fat will do you no harm - you'd have to have a high carb intake anyway if you're doing long periods of cardio.

[Henry Hawthorne]

Are the "ors" every other week (E.g. week 1 deadlift, week 2 p/clean)? Or just what you prefer?

[okgo]

Henry Hawthorne said:

Are the "ors" every other week (E.g. week 1 deadlift, week 2 p/clean)? Or just what you prefer?

They are what you prefer I belive.

According to that thread you meant to do this program religiously for 12 weeks, have a week off, then swap it up, so I guess the 'ors' can be swapped then.

Thanks Animal, I am not obssessed with low BF, but the lower the better...

In terms of the leg day, I will be doing a lot of cycling, so I maybe won't be doing all that, I thinkk sqauts would be th best one to do, as that hits everything, and cycling does all the legs, so I think the leg day would be sqauts, and maybe some bodyweight stuff, pull ups, etc...

[996 sps]

Okgo what are you doing cardio wise????

I mix everything up, from Bench to Squats, squats to heaves, heaves to arnie press, or i'll lay a set of dumbells out heavy to light do strict bi-curls with a set of 10 x-thumb press ups in between, as I get light I increase reps go faster but still complete the 10 x-thumb press between each set, then move on to something else, but somewhere in that session i'll know that I have worked or increased my cardiac-capacity and strength-endurance and strengh-speed. I can't dead lift 200k by the way nor do I aim to but I am confident I could lift my body weight or run my body weight as long as needs be for function.

I will never just do purely heavy weights on muscle group just not functional. When I did when I was running or in competition I just felt heavy both in mind and body. A little bit of everything is my taste.

[Halb]

heaves?

[996 sps]

Halb said:

heaves?

Chin Ups.

[okgo]

996 sps said:

Okgo what are you doing cardio wise????

I mix everything up, from Bench to Squats, squats to heaves, heaves to arnie press, or i'll lay a set of dumbells out heavy to light do strict bi-curls with a set of 10 x-thumb press ups in between, as I get light I increase reps go faster but still complete the 10 x-thumb press between each set, then move on to something else, but somewhere in that session i'll know that I have worked or increased my cardiac-capacity and strength-endurance and strengh-speed. I can't dead lift 200k by the way nor do I aim to but I am confident I could lift my body weight or run my body weight as long as needs be for function.

I will never just do purely heavy weights on muscle group just not functional. When I did when I was running or in competition I just felt heavy both in mind and body. A little bit of everything is my taste.

I cycle for about an hour a day, and will be doing longer rides at the weekends 50-100 miles.

[okgo]

Any other thoughts on this?

I have set some goals..

Bench 1.5 x bodyweight
Dead 2 x bodyweight
sqaut 1.75 x bodyweight
Pull ups - effortless
dips - effortless

Not sure on cardio goals yet.. I will have a think.

I weigh 90-95 KG at the minute. I will get a measure up soon of my limits at the minute, after I have found them all at the gym.

[mybrainhurts]

Halb said:

heaves?

You need turpentine to cure that...