between work and school i can only go to the gym on tuesday and thursday, unfortunately not negotionable by any means
i need to get the most effective pure strength gaining work out i can get in those two days
primarily what i've been doing and has been working OK but not great
Tuesday
first thing i do is flat bench
i alternate each week between doing
a warm up set of 10 and then do 5 sets of 5
and
warm up set of 10 and then do a set of 5 with the same weight i do 5 sets with previous week and then i do 3 reps next set with more weight then 2 reps with more weight then a second 2 rep set with that weight then back down to 3 rep set and then a last set with 3 rep weight and do it till failure(i usually get between 2 and 4 reps depending on how i feel that day) and then do atleast one negative
i then move to incline and do 3 sets of 7, and then on the 3rd set i do it till failre and if i get more than 7 i move up weight next week
then i do standing dumbbell curls
start out with a set of 10 with each arm alternating
then do another set of 10 and i usually start to fail on the 6th or 7th and my partner touches the weight just enough for me to finish the rep till i do 10
then i move down a little in weight and do the same curls till failure and then do 3-4 with each arm with partner helping just enough to get through sticking point
then i do tricep pushdowns for 3 sets of 7 with same method as incline
then i do seated cable rows with a close grip thing(not sure what is called...not a bar) for 3 sets of 5 generally the last 2 of 3rd set end up being a negative
and before i leave i do 3 sets of 20 sit ups on the sit up thing(looks like the decline bench) and 3 sets of 20 on the machine that opposes it...not sure what it's called either back raises maybe [
)] and i alternate one set of sit ups one set of raises
Thursday
start the day off with with a light jog--just enough to break a sweat not real cardio or anything
deadlifts--i warm up with a set of 10 and then i do a set of 3 then a single rep with much heavier weight and then i try just a little bit more until i can't do it and then move back down and do 4-5 1 rep sets--and i always do double over hand grip on deadlift except for the 1 rep sets--i refuse to use straps and avoid alternating grip if i can help it(but also consider i have closed a CoC #2 for 8 reps
)
next it's to the hamstring machine(the one where you lay on your stomach and curl back towards your arse) i start off with a set of 10 with lighter weight and ten do 3 sets of 8
then there are two leg machines next to each other that are like leg butterfly and reverse butterflys? i do 3 sets of 15(i would do sets of 8 but the rack doesn't have enough weight) and then i do sets of 3 sets of 10 on the reverse butterflys
and then i finish this one up with situps and back lifts/extensions 3 sets of 20
current stats
5'9
231lbs
my main goal is pure and simple strength gain
I don't care if my muscles get bigger-i don't care if i have 6 pack abs or not, the only statistic that i care at all about is how many more plates i can put on the bar the next week
what suggestions do you guys have as far as body parts i'm missing or particular exercises i need to add in/take out our adjust? if anyone is ambitious enough to actually put together a full list of what order i need to be doing which lifts etc together i would be very appreciative
and as for gear--if i had access to it i would consider it but i don't know anyone locally and it seems waaay too sketchy/risky ordering it over the internet etc
i need to get the most effective pure strength gaining work out i can get in those two days
primarily what i've been doing and has been working OK but not great
Tuesday
first thing i do is flat bench
i alternate each week between doing
a warm up set of 10 and then do 5 sets of 5
and
warm up set of 10 and then do a set of 5 with the same weight i do 5 sets with previous week and then i do 3 reps next set with more weight then 2 reps with more weight then a second 2 rep set with that weight then back down to 3 rep set and then a last set with 3 rep weight and do it till failure(i usually get between 2 and 4 reps depending on how i feel that day) and then do atleast one negative
i then move to incline and do 3 sets of 7, and then on the 3rd set i do it till failre and if i get more than 7 i move up weight next week
then i do standing dumbbell curls
start out with a set of 10 with each arm alternating
then do another set of 10 and i usually start to fail on the 6th or 7th and my partner touches the weight just enough for me to finish the rep till i do 10
then i move down a little in weight and do the same curls till failure and then do 3-4 with each arm with partner helping just enough to get through sticking point
then i do tricep pushdowns for 3 sets of 7 with same method as incline
then i do seated cable rows with a close grip thing(not sure what is called...not a bar) for 3 sets of 5 generally the last 2 of 3rd set end up being a negative
and before i leave i do 3 sets of 20 sit ups on the sit up thing(looks like the decline bench) and 3 sets of 20 on the machine that opposes it...not sure what it's called either back raises maybe [
)] and i alternate one set of sit ups one set of raisesThursday
start the day off with with a light jog--just enough to break a sweat not real cardio or anything
deadlifts--i warm up with a set of 10 and then i do a set of 3 then a single rep with much heavier weight and then i try just a little bit more until i can't do it and then move back down and do 4-5 1 rep sets--and i always do double over hand grip on deadlift except for the 1 rep sets--i refuse to use straps and avoid alternating grip if i can help it(but also consider i have closed a CoC #2 for 8 reps
)next it's to the hamstring machine(the one where you lay on your stomach and curl back towards your arse) i start off with a set of 10 with lighter weight and ten do 3 sets of 8
then there are two leg machines next to each other that are like leg butterfly and reverse butterflys? i do 3 sets of 15(i would do sets of 8 but the rack doesn't have enough weight) and then i do sets of 3 sets of 10 on the reverse butterflys
and then i finish this one up with situps and back lifts/extensions 3 sets of 20
current stats
5'9
231lbs
my main goal is pure and simple strength gain
I don't care if my muscles get bigger-i don't care if i have 6 pack abs or not, the only statistic that i care at all about is how many more plates i can put on the bar the next week
what suggestions do you guys have as far as body parts i'm missing or particular exercises i need to add in/take out our adjust? if anyone is ambitious enough to actually put together a full list of what order i need to be doing which lifts etc together i would be very appreciative
and as for gear--if i had access to it i would consider it but i don't know anyone locally and it seems waaay too sketchy/risky ordering it over the internet etc
