Thoughts from those who lift

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mike dunagan

mike dunagan

Feeder Fish
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Nov 11, 2006
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Pendleton, IN
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Well as many of you know I have been getting healthy. Shortly after the start of the year I switched to more lifting and cardio workouts.

Here is my plan

M-F Morning workout
4 sets of 50 crunches on exercise ball
4 60 second planks
30 minutes treadmill interval workout


Below: Afternoon workout
M & F

  • Superset: Push ups and rows
  • Superset: Incline Push ups and Pull-ups/Chins
  • Superset: DB Chest Flys and Rear Delt Flys


T

  • Squats (change foot position each time - wide, medium, narrow)
  • Romanian Deadlift (Keep slight knee bend and bend at the hips, head up, get good stretch and come back up)
  • Lunges
  • Defensive Slides


W

  • DB military
  • Superset: Front and Lateral Raises (palms down)
  • Superset: DB Curls and Overhead Ext
  • Superset: Hammer Curls and Kick Backs
  • Superset: Overhand Curls (palms Down) and Tricep Push ups
Above is my plan, would be interested any suggestions on the morning for additional core stuff. Nothing that will interfere with my afternoon lifting though. I also workout at home with dumbbells so keep that in mind with any suggestions.

My other question is that after workouts I was drink milk (skim) and half chocolate mild (1%) and now I am switching to post workout of EAS 100% Whey protein made with skim milk. I am getting the protein without as many calories this way. Good move?

My goal is to increase muscle mass, increase strength overall (not looking to move tracker tires), and do not want to be fatty. So decreasing overall body fat. So gaining weight is fine as long as I do not gain fat in the process.

Any tips or questions are welcomed.

Other important information: I do not drink any pop or anything that is not milk.

Alright have at, time to lift.
 
1 & 1/2 is about what I use.
 
i would add deadlifts

i personally would stick to 1-2 body parts per day and hit them hard.

like monday: chest/ tri
tuesday: back
weds: legs
etc...

but if this is your first few months of weigh training. you'll see results regardless of routine. as its beginners gain.

and you should take your vitamins and fish oil supplements.
 
I am sticking to 1-2 body parts per day.

M and F is chest and back
T- lower
W- shoulders and arms

My workout was designed by the chair of my state's Strong Man and a licensed personal trainer. I am not saying advice is not welcomed. Just more information. I should have said what each day worked. My mistake.

The morning is not super intense, more to get my body up and going and blood flowing. The muscles are not stressed after morning workout.
 
Looks pretty solid but instead of Monday and Friday being chest in back I'd do the same three workouts and keep going in order. So week one would be workouts 1-2-3-1, week two 2-3-1-2, week three 3-1-2-3. This way allows each body part to be trained more evenly.
 
good thought, My fear is getting lost on which one to do, but I will think about that. Sometimes my Friday workout gets missed due to scheduling issues, especially during the school year (teacher). IN the summer thought I might start trying that.

Any thoughts on Omega 3? Do I need supplements on this? I eat a cut of broccoli each day with lunch
 
How many grams of protein are you ingesting daily? How many meals are you eating? Carb intake?
 
Mate, that looks too complicated, for best results use the KISS principle (keep it simple stupid)

Its all about efficiency, getting in the gym, doing what you have to do and getting out, you want to spend no longer than an hour in the gym, longer and youl be going in to a catabolic state.

Stick to a simple 4 day split for best results using compound (big 4) lifts such as bench press, squats, millitary press and deadlifts, for isolation work ie - biceps, shoulders for example use dumbells, 1 arm at a time.

Take your pre workout supps about 15 mins before your workout ie- protein powder, creatine, BCAa's then take them again right after your workout and remember to stay hydrated whilst in the gym.
 
Looks pretty good, but depending on your body type you may want to actually add more rest days during your week. I used to lift 4-5 days in a row and all I did was get smaller and got sick alot more often. You don't grow when you lift. You actually grow when you rest after you lift with a good diet.

Jay Cutler and Dexter Jackson both won their first Olympia titles when they cut back on sets and added rest days. I did the same and my size increased dramatically. I typically do 2 on 1 off, 3 on 2 off. Works much better for me. Everyones body is different though, so try your routine for awhile and make adjustments along the way.

Not to say the KISS way can't work for some people, but it doesn't work for me. My body reacts to drop-sets, giants, supersets, pre-exhaust, negatives, forced reps and plenty of rest. And I never repeat the same workout twice and if I did, I'd reverse the order of the lifts.
 
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