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 Post subject: lelle wants to create a new workout plan *updated*
PostPosted: Mon May 23, 2005 1:10 pm 
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Elephant
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Joined: Sun May 22, 2005 11:52 am
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Location: bamberg/germany
i plan to make myself a new workout plan, would be great if you could assist me with that! up to now, i trained every two days so i had enough time to rest in between. but i wasn't sure which exercises i should do, so i just started doing the famous ones :) like squats, deadlifts, bench presses, curls etc.

at the moment i focus on bulking up heavily, perhaps i have to consider that on doing that plan.

thats my equipment so far
Image
i also got a bar for pull-ups and some barbells.

i know that the training should be split up on various days to train the different bodyparts (arms, legs, shoulders, chest etc) but i don't know which exercises i should do. ok, now comes your knowledge into play.
what would you suggest me to do, how many sets and repetitions?

thats all for now,

greetings!


Last edited by lelle on Wed May 25, 2005 8:14 am, edited 1 time in total.

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 Post subject:
PostPosted: Mon May 23, 2005 1:21 pm 
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Rabbit

Joined: Mon May 09, 2005 12:06 am
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Location: Salem
Here is a link to a good outlined routine. You can just substitute workouts that you can't do at home, with ones you can do using your setup.

http://www.veganbodybuilding.com/article/113

Here is a site with lots of exercises for you to choose from.

http://bodybuilding.com/fun/exercises.htm


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 Post subject:
PostPosted: Mon May 23, 2005 1:27 pm 
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Elephant
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heya!

ahhh, these links help me a lot, thanks!


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PostPosted: Mon May 23, 2005 1:41 pm 
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Rabbit

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Location: Salem
anytime


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 Post subject:
PostPosted: Tue May 24, 2005 9:48 am 
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Elephant
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Location: bamberg/germany
okay, now that i have read through the links i've made the plan for training day one :

day 1 (chest+bizeps)
dumbbell bench press
incline barbell bench press
barbell curl
alternate hammer curl
concentration curls
barbell flyes (thanks to bobbycore!)

before i start lifting, i do pushups, crunches to get warm.

generally i do 2 warm-up sets with light weight and about 12-20 reps, then 3 sets with the weight increasing each time and lower reps (8-12)
thank you very much for your advice robert!

it's almost the same as the beginners plan on veganbodybuilding, but i had to
leave out the exercises for which i would need special equipment (cable stuff etc)

thanks a lot
8)


Last edited by lelle on Wed May 25, 2005 9:08 am, edited 3 times in total.

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 Post subject: hmmm
PostPosted: Tue May 24, 2005 1:10 pm 
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Rabbit

Joined: Wed Dec 31, 1969 7:00 pm
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Location: Louisville, KY
what I would suggest is to add chest barbell fly's in there.


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PostPosted: Tue May 24, 2005 1:23 pm 
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Elephant
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alright, thanks!
i'll add that.
what do you think of doing them declined every 2 weeks to get more alternation in the workout?


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 Post subject: variety
PostPosted: Tue May 24, 2005 3:43 pm 
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Rabbit

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Location: Louisville, KY
It is good to work the bottom of your chest with a decline excercise, however I personally perfer the decline bench to the flys. I perfer the incline fly to the decline and like flat and incline flies equally.

I do not know if that made sence.


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 Post subject:
PostPosted: Tue May 24, 2005 4:06 pm 
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Elephant
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i think i understand what you mean :)
regrettably i cannot do declining exercises because my bench doesn't support that ...


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 Post subject:
PostPosted: Fri May 27, 2005 9:17 am 
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Elephant
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Location: bamberg/germany
day 2 (back and abs)

barbell shrug / barbell shrug behind the back
standing dumbbell upright row
bent over barbell row
middle back shrug
one-arm dumbbell row
stiff leg barbell good morning
deadlifts

alternate heel touchers
barbell side bend
bent knee hip raise
cross-body crunch
crunches
flat bench leg pull-in
jackknife situp
situps



okay, these are all exercises which look good to me, but that are way too much! which should i skip? or should i change the plan every week to do a larger amount of various stuff?


does anyone know some exercises to train the latissimus dorsi? i don't have any machines or cable stuff to do the exercises listed on the exercise directory.

thats all for now, keep it up!


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 Post subject:
PostPosted: Fri May 27, 2005 11:27 am 
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Rabbit

Joined: Wed Dec 31, 1969 7:00 pm
Posts: 172
Location: Louisville, KY
lelle wrote:
day 2 (back and abs)

barbell shrug / barbell shrug behind the back
standing dumbbell upright row
bent over barbell row
middle back shrug
one-arm dumbbell row
stiff leg barbell good morning
deadlifts

alternate heel touchers
barbell side bend
bent knee hip raise
cross-body crunch
crunches
flat bench leg pull-in
jackknife situp
situps



okay, these are all exercises which look good to me, but that are way too much! which should i skip? or should i change the plan every week to do a larger amount of various stuff?


does anyone know some exercises to train the latissimus dorsi? i don't have any machines or cable stuff to do the exercises listed on the exercise directory.

thats all for now, keep it up!


You can get rid of the deadlifts because they should be working your hamstrings not your back. I think doing a lot of abs is good though, it just takes a while.


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 Post subject:
PostPosted: Tue May 31, 2005 12:31 pm 
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Elephant
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Joined: Sun May 22, 2005 11:52 am
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Location: bamberg/germany
day 3 (shoulders and trizeps)

arnold dumbbell press
Bent Over Dumbbell Rear Delt Raise With Head On Bench
cuban press
external rotation
seated dumbbell press
front raises

close grip bench press
incline barbell trizeps extension
Lying Close-Grip Barbell Triceps Extension Behind Head
Lying Triceps Press
Pushups - Close Tricep Position
Tate Press

again, many, many exercises. so i will leave out some and switch to them every 8-10 weeks


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 Post subject:
PostPosted: Tue May 31, 2005 12:48 pm 
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Elephant

Joined: Wed Dec 31, 1969 7:00 pm
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THis would be better if it was in the Online Journal section.


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 Post subject:
PostPosted: Tue May 31, 2005 12:58 pm 
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Elephant
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Location: bamberg/germany
hm yes, maybe an admin can move it there


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 Post subject:
PostPosted: Tue May 31, 2005 3:39 pm 
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Elephant

Joined: Wed Dec 31, 1969 7:00 pm
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I meant you can make a journal there, and it would be more organized and better for ya so you can update your progress there mate.


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