Dano
08-02-2010, 09:25 PM
Hello all, my name is Dano and seeing as I just joined the forums I may aswell post an intro thread. I have been working out regularly at the gym sinse (only) mid last year. I found this site has a lot of valuable information and a lot of knowlagable members. Until January I was basically just doing a little bit of everything each time I went to the gym. In January I decided to get a decent workout program and trying to improve my habbits.
I am 19 years old, 190lbs and I don't worry too much about my diet (After a quick visit here it seems I should be). I don't count calories regularly but from time to time check what my calorie intake is (planning on paying more attention to this).
Recently I started the basic workout program they have on steroid.com which is as follows:
Day 1: Chest, biceps
Bench presses 3 sets 6- 8 reps
Incline bench presses 2 sets 6- 8 reps
Dips with added weights 2 sets 8-10 reps
Barbell curls 3 sets 6-10 reps
Dumbbell curls 2 sets 6-10 reps
Day 3: Thighs
Squats 3 sets 6-10 reps
Leg presses 2 sets 8-10 reps
Leg curls 2 sets 8-10 reps
Day 5: Shoulder, triceps
Presses behind neck 3 sets 6- 8 reps
Upright row 2 sets 8-10 reps
Side laterals 2 sets 8-10 reps
Lying triceps presses 3 sets 6-10 reps
Triceps pulley pushdown 2 sets 8-10 reps
Day 7: Back. calves
Chins with added weight 3 sets 8-10 reps
Lat pull to neck 2 sets 8-10 reps
Barbell bent-over row 2 sets 6-10 reps
Seated cable row 2 sets 6-10 reps
Standing calf raise 3 sets 8-12 reps
Seated calf raise 2 sets 8-12 reps
I just used it because it seems like it's a pretty good setup to get all the muscles covered with rest time in between and being new, I needed a starting point.
Currently I am taking EAS 100% Whey Protein in the morning before work and post workout (2 1/2 scoops normally with water). I am also taking Con-cret creatine post workout (3 scoops).
Been looking around the site trying to find improvements for my diet and workout. No steroids for me but I may look into it once I have a good solid base. Trying to loose some stomach weight and bulk up the rest evenly.
Anyways, that was an intro and a half but thought I may as well get er done. Probably wont be posting much unless I have a question, mostly trying to take in the information now. :)
-Dano
I am 19 years old, 190lbs and I don't worry too much about my diet (After a quick visit here it seems I should be). I don't count calories regularly but from time to time check what my calorie intake is (planning on paying more attention to this).
Recently I started the basic workout program they have on steroid.com which is as follows:
Day 1: Chest, biceps
Bench presses 3 sets 6- 8 reps
Incline bench presses 2 sets 6- 8 reps
Dips with added weights 2 sets 8-10 reps
Barbell curls 3 sets 6-10 reps
Dumbbell curls 2 sets 6-10 reps
Day 3: Thighs
Squats 3 sets 6-10 reps
Leg presses 2 sets 8-10 reps
Leg curls 2 sets 8-10 reps
Day 5: Shoulder, triceps
Presses behind neck 3 sets 6- 8 reps
Upright row 2 sets 8-10 reps
Side laterals 2 sets 8-10 reps
Lying triceps presses 3 sets 6-10 reps
Triceps pulley pushdown 2 sets 8-10 reps
Day 7: Back. calves
Chins with added weight 3 sets 8-10 reps
Lat pull to neck 2 sets 8-10 reps
Barbell bent-over row 2 sets 6-10 reps
Seated cable row 2 sets 6-10 reps
Standing calf raise 3 sets 8-12 reps
Seated calf raise 2 sets 8-12 reps
I just used it because it seems like it's a pretty good setup to get all the muscles covered with rest time in between and being new, I needed a starting point.
Currently I am taking EAS 100% Whey Protein in the morning before work and post workout (2 1/2 scoops normally with water). I am also taking Con-cret creatine post workout (3 scoops).
Been looking around the site trying to find improvements for my diet and workout. No steroids for me but I may look into it once I have a good solid base. Trying to loose some stomach weight and bulk up the rest evenly.
Anyways, that was an intro and a half but thought I may as well get er done. Probably wont be posting much unless I have a question, mostly trying to take in the information now. :)
-Dano