Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Hi there,
There is an issue with role permissions that is being worked on at the moment.
If you are having trouble with access or permissions on regional forums please post here to get access: https://www.boards.ie/discussion/2058365403/you-do-not-have-permission-for-that#latest

An into to TBT

  • 06-10-2008 1:55pm
    #1
    gwt
    Closed Accounts Posts: 11 ✭


    Hello all --

    I was on here a year ago and garnered some useful nutrition info from g'em and others that helped to improve my (still largely meat-free, I'm afraid) diet. For various reasons, however, I dropped off of here shortly after that, and have taken rather longer than hoped to set out on a sensible lifting programme.

    To that end, I have picked up a 3x/week "total body training" programme from T-Nation. Clearly my lifts are still pretty dismal, but two weeks in I'd very much appreciate any comments. In particular, the rule that each workout should include four of the five key lifts (bench press, squat, deadlift, a pull, and a shoulder press) seems to mean that I'm often doing what amounts to super-sets with the same muscle groups; is this ok? And is there any sensible way of estimating what weight to start with on, for instance, this weeks 3x15 day?

    I should mention that I'm 28, 192cm, and a fairly lean 88kgs (this is the heaviest I've ever been, having rowed through university at a rather scrawny 75kg). All weights in kg, although some DBs and machines are converted from pounds.

    3x5, 60 secs rest
    Deadlift 110
    Standing shoulder press 20, 15, 15
    Pull down Setting 11 (110lbs?)
    Incline DB bench 25, 27.5, 27.5
    Calf raise Setting 15 (max on machine) -- 3x10 reps
    Tricep extension Setting 14 (140 lbs = 64kg? Seems high)

    3x8, 90 secs rest
    Front squat 50, 60, 60
    One-arm pull 70lbs (32kg)
    Front DB raise 25lbs (11.5kg)
    DB bench 27.5
    Power clean 60
    Standing BB curls 37.5

    2x15, 120 secs rest
    Tri extension Setting 13
    Standing shoulder press 15, 12.5
    Leg curl Setting 13 (130lbs? = 60kg)
    Pull-up 2x4 with bodyweight
    Incline BB bench 40 (triceps exhausted from extensions and presses)
    Deadlift 80

    4x5, 60 secs rest
    Back squat 85
    Side shoulder raise 10
    Shoulder press 15, 17.5, 20
    Pull-down 50kg?
    Calf raise Setting 15 (max on machine + extra weight)
    BB flat bench 60

    4x8, 90 secs
    Deadlift 100
    Seated shoulder press 15
    Back squat 80, 70, 70, 70
    One-arm row 35
    Leg curl 59, 63x3
    Bicep curls 16, 18x3

    Next workout:
    3x15 with 120 secs rest
    Skull crushers
    Deadlift
    Front squat
    Calf raise
    Standing shoulder press
    Incline DB bench press


Advertisement