My first workout using compound Exercises

[Romedoggy]

I just did my first workout using compound exercises. (I'm going to start a journal, but just not sure of the difference between regular and private.) Just wanted to get everyone's opinion on what I did, and to tell everyone thanks who gave me advice over the last two weeks.

Front squat 10lbs.x5reps.x4sets (think this is how you lay it out)
DB lunges 10x5x5 (on each leg)
DB Dead leglifts 25x8x4
Flat benchpress barx6x5
DB rows 15x5x5
No cardio...just too tired:cardio:

So...I totally stole this workout from from Erik's blog, and I was sore just going up stairs to make a shake!

[Romedoggy]

If I follow Eriks workout in the Basic Primer section...what would you guys suggest as off days? Go through the 3 day cycle...then take off a day? :sos:

[Romedoggy]

One more thing...should I be worried about how long I'm resting inbetween reps/sets at this point?

[Noel Clark]

One more thing...should I be worried about how long I'm resting inbetween reps/sets at this point?

YES!

[Erik]

I just did my first workout using compound exercises. (I'm going to start a journal, but just not sure of the difference between regular and private.) Just wanted to get everyone's opinion on what I did, and to tell everyone thanks who gave me advice over the last two weeks.

Front squat 10lbs.x5reps.x4sets (think this is how you lay it out)
DB lunges 10x5x5 (on each leg)
DB Dead leglifts 25x8x4
Flat benchpress barx6x5
DB rows 15x5x5
No cardio...just too tired:cardio:

So...I totally stole this workout from from Erik's blog, and I was sore just going up stairs to make a shake!

What? When did I do that workout? :scratch:

[Romedoggy]

Um...yeah...so I just went back and looked at it, and this wasn't yours. Sorry. I cut and paste a lot out of the posts and then read them over and over at home. Honestly, I don't know where I got it from now. But....now that I know it's not yours it's even more important to know what you think. Sorry for the confusion :(

How long should I be resting if I'm just begining? A minute?

[Audrey]

I just did my first workout using compound exercises. (I'm going to start a journal, but just not sure of the difference between regular and private.) Just wanted to get everyone's opinion on what I did, and to tell everyone thanks who gave me advice over the last two weeks.

Front squat 10lbs.x5reps.x4sets (think this is how you lay it out)
DB lunges 10x5x5 (on each leg)
DB Dead leglifts 25x8x4
Flat benchpress barx6x5
DB rows 15x5x5
No cardio...just too tired:cardio:

Some comments on this workout:

1. DB lunges are actually better suited for higher reps. I wouldn't do 5 sets of 5 with lunges. You might want to replace them with Romanian deadlifts or comventional deadlifts. You could do the lunges if you want after the Romanian deadlifts/conventional deadlifts (in place of the DB deadlifts).

2. I would also keep the parameters (number of reps and sets) the same for antagonist (meaning working opposite muscles) movements - i.e. if you want to do 5 sets of 5 reps with the rows, then do 5 sets of 5 reps with the bench press as well (or 4 sets of 5 reps or whatever your parameters are).

So it could look something like this:
Front squat 4 sets x 5 reps
Romanian Deadlifts 4 sets x 5 reps
DB lunges 2-3 sets x 10-12 reps (on each leg) (optional)
Flat Bench Press 4 sets x 5 reps
DB rows (you could also do bent-over barbell rows) 4 sets x 5 reps

[Audrey]

How long should I be resting if I'm just begining? A minute?

For exercises that are low reps (i.e. 5-6 reps), I would rest 2-3 minutes between each set.

For the exercises that are higher reps (10-12 reps or so), you could rest 60-90 seconds.

[donnajo]

Um...yeah...so I just went back and looked at it, and this wasn't yours. Sorry. I cut and paste a lot out of the posts and then read them over and over at home. Honestly, I don't know where I got it from now. But....now that I know it's not yours it's even more important to know what you think. Sorry for the confusion :(

How long should I be resting if I'm just begining? A minute?

Rest intervals depend on how many reps you are doing. Generally the lower the reps and heavier you lift you rest longer and the higher the reps you rest less.

Example

3 setsx 3 reps would be a 2-4 minute rest

2 sets x 12 reps would be 30 to 90 seconds rest

It really depends on your goals, if you doing straight sets or supersetting. Etc.

[Romedoggy]

Here is the planned w/out that is NOT Erick's, but I thought is was w/out

Pull Throughs (Does anyone know what these are?)
Lunges
Flat dumbbell press (oops..I did this last time). I guess I was supposed to use the bar for a "Flat bench press"? Anybody have any ideas on what I could sub here?
Seated cable rows
Incline hammer curls
Lying tricep extentions

[Audrey]

Here is the planned w/out that is NOT Erick's, but I thought is was w/out

Pull Throughs (Does anyone know what these are?)
Lunges
Flat dumbbell press (oops..I did this last time). I guess I was supposed to use the bar for a "Flat bench press"? Anybody have any ideas on what I could sub here?
Seated cable rows
Incline hammer curls
Lying tricep extentions

Are all these exercises to be done with higher reps? Because pull-throughs, lunges, and arm exercises are typically done with higher reps (10-12 reps).

Also, if you did heavy bench presses and DB rows yesterday, you might want to do vertical pushing (shoulders) / pulling exercises (lats). So something like this:

Leg Press (I wouldn't do lunges again since you did those yesterday) - 2-3 sets of 10-12 reps
Pull Throughs or Lying Leg Curls - 2-3 sets of 10-12 reps
Seated dumbell shoulder presses - 2-3 sets of 10-12 reps
Lat Pulldowns - 2-3 sets of 10-12 reps
Incline hammer curls
Lying tricep extensions

[Romedoggy]

o.k. so it's the sticky "Constructing a full body routine", not Effective training. Whew! I finally got it right.
Day 1
Full Squats
Flat Bench Press
RDLs
Barbell Rows
All done for 3-4x6 w/ 120s rest

Day 2
Pull Throughs
Lunges
Flat Dumbbell Press
Seated Cable Rows
Incline Hammer Curls
Lying Triceps Extensions
All done for 2-3x12 w/ 30s rest

Day 3
Incline Dumbbell Press
Incline Dumbbell Rows
Dumbbell Split Squats
SHELC
Lat Pulldowns (underhand)
All done for 3x8 w/ 60s rest

U:Day 1; HIIT
M:Day 2
T:Day 3
W:OFF
R:Day 1; HIIT
F:Day 2
S:Day 3
U:OFF
M:Day 1; HIIT....

[Audrey]

This workout/split is meant to be done over the week - i.e. you only do 3 workouts a week, not 6.

As mentioned in the other thread, your caloric deficit should come from your diet, not from lifting weights. You could also add some cardio on the off days.