Looking for help with a training regimen.

Hello everyone, I am a 23 year old male who has been out of the gym
for a year.

To give you a fitness background, if thats even possible on here, I am
5'7 190 pounds and via the tape i am 17% body fat. I run a sub 20
minute 3 mile, and am able to do 15 pull ups.

Very soon I am going to have access 24 hours a day 7 days a week to a
gym, and nothing else to really do with my time. I will have this
access for about 7 to 8 months.

My goal is to just efficiently improve overall body mass, focused
mainly on Upper and Core body, while trimming down a little of the
chub I have accumulated over the years(trimming the chub is the least
i care about).

If anyone can help me setup a program to use , i would much appreciate
it. And if i use your program, will keep you informed of my progress
through out.

Garrett

On Sun, 11 Mar 2007, GeeSeeEye wrote:

> Very soon I am going to have access 24 hours a day 7 days a week to a
> gym, and nothing else to really do with my time. I will have this access
> for about 7 to 8 months.

You're going to prison?

> My goal is to just efficiently improve overall body mass, focused mainly
> on Upper and Core body, while trimming down a little of the chub I have
> accumulated over the years(trimming the chub is the least i care about).

A two-way split between push and pull, worked six days a week. Take
sundays off. Push days are bench press, shoulder press, dips and some sort
of tricep isolation. Pull days are seated or bent-over rows, wide *and*
close-grip pulldowns (or -ups), upright rows, and bicep curls. Use
dumbbells wherever possible, and cable machines for the rest. For the
straight rows, pick a way which lets you use both arms at once - a
machine, a barbell, or two dumbbells at once, rather than one-armed
bent-over rows; it'll cut down on back twisting. Do the arm isolations at
the end of the workout, and don't worry if you can't manage them - that
just means you hit your arms hard enough already with the compound
exercises.

Throw in some weighted crunches or weighted leg-hip raises, plus some
bicycle crunches, on push days. Has anyone figured out how to do weighted
bicycle crunches?

Two sets of ten reps of everything. If a lift isn't improving fast enough,
tack on a set of fifteen, with correspondingly lower weight, afterwards.

Eat a shit-ton, including a protein shake immediately after each workout.

But to be honest, you're probably in much better shape than me, so ignore
this advice. I think Pete works out in the way you're aiming for, so
listen to what he has to say.

tom

--
pikachu in front if a tv shouting at the monkey jumping around the
screen-within-a-screen

> You're going to prison?

No, I am going to iraq. So, prison in a sense ;-)

Thanks for the advice.

I am leaving in a week or so, by then I should have a set plan to
follow.

On Sun, 11 Mar 2007, GeeSeeEye wrote:

>
>> You're going to prison?
>
> No, I am going to iraq. So, prison in a sense ;-)
>
> Thanks for the advice.
>
> I am leaving in a week or so, by then I should have a set plan to
> follow.

If you have access to this NG over there you should keep us updated on how
your regimen is going. MFW people can offer you loads of productive
criticisms.

--Sir Jackery

> If you have access to this NG over there you should keep us updated on how
> your regimen is going. MFW people can offer you loads of productive
> criticisms.
>
> --Sir Jackery

I shall keep you all informed, may even post some pics of the
transition.

On Sun, 11 Mar 2007, GeeSeeEye wrote:

>> You're going to prison?
>
> No, I am going to iraq.

Yikes. Good luck with that. Wonderful country, but let's just say it
wouldn't be my choice of holiday destination just at the moment!

tom

--
Sorry. Went a bit Atari Teenage Riot there. -- Andrew

In news:1173651750.465295.142030@s48g2000cws.googlegr oups.com,
GeeSeeEye <MonsterPuff@gmail.com> typed:
>> You're going to prison?
>
> No, I am going to iraq.

Whereabouts?

> So, prison in a sense ;-)
>
> Thanks for the advice.
>
> I am leaving in a week or so, by then I should have a set plan to
> follow.



--
Bully
Protein bars: http://www.proteinbars.co.uk

"A pessimist sees the difficulty in every opportunity; an optimist sees
the opportunity in every difficulty." Sir Winston Churchill

Cant give specifics, but the west side somewhere.

In news:1173757800.198413.281440@p10g2000cwp.googlegr oups.com,
GeeSeeEye <MonsterPuff@gmail.com> typed:
> Cant give specifics, but the west side somewhere.

If you were heading to the air base at Basra I could have given you specific
details of the kit they have in the gym there.

--
Bully
Protein bars: http://www.proteinbars.co.uk

"A pessimist sees the difficulty in every opportunity; an optimist sees
the opportunity in every difficulty." Sir Winston Churchill