Trying to get into shape for real this time

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Joined: Sat Aug 11, 2007 7:59 pm
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Trying to get into shape for real this time

#1 Postby phillipeb » Thu Apr 19, 2012 6:40 pm

Alright, so Ive always done weight loss challenges and workout challenges on this forum, but Ive gone for very specific goals of agility and overall ability to have great endurance for rock climbing. After coming home from what can only be described as steroids California this year i decided its time to get myself into actual impressive looking shape. You can follow this link to see my progress since joining VBB a few years back.


I don't have my before picture online anymore that shows me at 275lbs. The link will take you to when i decided to start exercising in general.

I tend to have a really boring workout routine that breaks down to a 3 times a week workout routine, that im semi good at keeping on track for a month then fall off
3 chest exercises vs 3 back exercises, 8-12reps x 3 set.

2 bicep exercise, 2 triceps exercises, 2 shoulder exorcizes, 8-12 reps x 3 reps

2 front leg exercises, 2 back leg exercises calves, 8-12 reps x 3 sets (i tend to slough on leg days the most and do cardio or something else like not go to the gym.)

I need help setting up an exercise regiment that will allow me to rock climb 1-2 times a week and workout 3 days a week.

problem areas:

I do many push types of exercise instead of a good combo of pull exercises.
I tend to give up on an exercise a few reps before fail.
When i am working out with weights i tend to avoid cardio all together.
When i am working out with cardio i tend to avoid weights all together.
When i work out i tend to eat much much more without doing cardio and so i gain muscle well and fat really well.

Strength im able to move (12x3):

bench presses: 35-40lb each hand
dumbbell fly's: 20-25lbs each hand
lat pull downs:70-85lbs
one arm rows:35-45lbs
triceps moves:10-15 lbs
biceps: 40-55lbs
legs front : 90-110lbs
legs back: 55-85lbs
single calve raises: 25-35lbs
Occasional Situps/ V-ups

Do you think anyone could help me devise a muscle building workout plan?

My current shape status is that i am:
6 feet tall
fat percentage is medium/high currently
I can do exact measurements and photos if it will help as well.

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Posts: 93
Age: 35
Joined: Tue Mar 13, 2012 7:26 am
Location: DC Metro Region

Re: Trying to get into shape for real this time

#2 Postby orkidchild » Tue Apr 24, 2012 10:35 am


Have you read the articles from the "Training" page?

Also, I have found a lot of useful stuff on

Exercises: This lets you choose the area you want to work out and give you videos, pictures, word descriptions and has user feedback on how to do the exercise correctly.

Workouts: This has several different workouts on this page, or you can choose your gender, age and goal and it give you a few peoples' generic workouts and "nutrition" (not vegan).

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