Any Advice on my Routine.

Baldie

Hi all,
Im looking for any advice, good, bad, or indifferent on my routine.
I have been training on and off for about 5 - 6 years now, more off then on though... I have a good base built up from going on and off to the gym all the time. When I usually go back I fill out fairly quickly, within a week or two. I went back to the gym just before the Christmas, and my girlfriend was noticing the changes within two weeks. I try to lift extra weight every week if I can, even it's the minimum weight possible. Basically, what Im after is a bit extra mass, and then to tone up. Something onto the Brad Pitt look if ye get me...
Im into Martial arts as awell so I don't want that to suffer either.
My current stats are:
Height 5'11"
Weight: 80.9 Kilos (Last week)

So here we go:
All are 3 sets, 8-12 Reps, if I hit 15 reps I up the weight.
All Weights are my current heaviest lifting weights.
ABS are done every day.
Monday:
Chest: Bench Press. 50kg
Incline DB Press: 55LBS.
(55 is marked on the DB, and I doubt it's 55KG)
Flyes: 35 LBS.

Shoulders: Machine Shoulder Press: 20KGS. Epprox. They're are plates on the machine and I don't know what each one weighs. It's about 8 plates.
Laterial Raise: 20LBS
DB Shoulder Shrug: 65LBS

Triceps: Close Grip Bench Press: 30KGS
Skull Crusher: 20KGS
Cable Pull Downs: 8 plates.

Wednesday:
Legs: Squats: 60KGS
Leg Press: 130 KGS
Leg Curls: 3 plates.

Calves: Calf Raises: 20 plates.
Seated Calf Raise: 50 KGS.

Friday:
Back: Deadlift: 60 KGS
Bent Over Dumbell Row: 65 LBS
Pull Down: 8 plates.
Close Grip Seated Row: 8 plates

Biceps: Barbell Curl (EZ bar): 25KGS
Preacher Curl: 17.5KGS
Alternative DB Curl: 30 LBS.

My diet is faily good. I try to avoid sweets and stuff like that. Breakfast (canteen in work) would maily be cereal, (porridge is i have the time to make it at home) and 2 boiled eggs with brown bread and a cup of tea.
Lunch would be a dinner if it's on in the canteen. Usually a healthy dinner, steak, or sweet & sour, or bolognese. Sometimes soup and a salad. At about 3pm I'd have a cup of coffee and a bar of chocolate (3pm slump) I'd go home then and make a dinner. A meat and two veg job, and maybe a bowl of cornflakes before bed.

So, that's about it. Any comments would be welcome.
It'll soon be time to shake up my routine, so if anyone has any suggestions then they would be more then welcome.

Dragan

Strangely enough i was just looking at this, reputed to be the workouts that Pitt did to get in shape for fightclub. I'm assuming thats the look you are talking about???? Remember that all weights are in pounds as this is Yankee stuff.

To be honest, i'm not sure if i'm buying that this is the workouts he was doing but hey, it's worth a look.

Monday - Chest
3 - 25 push ups
3 - nautilus press 45,55,65
3 - nautilus incline press 55,65,70
3 - pec deck machine 40,45,50

Tuesday - Back
3 - 5 pull ups
3 - seated rows 75,80,85
3 - lat pull downs 85,90,95
3 - t bar rows 50,55,60

Wednesday - Shoulders
3 - arnold press 35,35,35
3 - laterals 15,15,15
3 - front raises 10,10,10

Thursday - Biceps & Triceps
3 - nautilus curl machine 20,25,30
3 - ez curls cable 30,35,40
3 - hammer curls 15,20,25
3 - push downs 50,55,60

Friday
Treadmill 45 minutes 65-75% MHR

Sat/Sun off

Reps Range From 20-30 reps on all exercises

Baldie

Yes, that would be the look I'm after.

20 - 30 Reps. Is that not over doing it a bit?

Excuse my ignorance, but what are the nautilus machines?

I see there's no leg routines in there...

Dragan

No legs because you couldn't see his legs, only his upper body in the film i suppose. In fairness to him he did some leg work for Troy.

Remember, his routine would be aimed at adding a small amount of muscle to a relatively small frame ( he only weighed about 150 or so for the film ) and would really have been aimed at burning as many calories as possible and getting some decent shape to the muscle! 20 to 30 reps will do that, but is not ideal for trying to add some decent muscle!!!

I don't have time to go over your routine in detail , but i will try and get something up for you soon dude.

Transform

See another Brad Pitt wanna' be!!!

To your question - as usual change your rep range more often (almost every week e.g. more sets and less reps one week, the next higher reps and less sets) and your exercise selection

finally your weights lifted on the smaller muscle groups e.g. biceps are quite good as compared to your big muscle groups e.g legs. Lift more on the big groups if you can with a lower number of reps e.g 6-8 reps and 4-5 sets i.e. focus more on the basics

Cornflakes before bed!!! Oh my, i will leave that for someone else to deal with.

joejoem

Baldie wrote:

Excuse my ignorance, but what are the nautilus machines?

I have no idea

Dragan

Nautilas machines are just a make of machine in thats popular in gyms in America, it's basically a plate load machine, so on chest day you can assume he was doing a plate loaded chest press. Imagine the plate loaded Cybex or Hammer Strenght Machines, but with a different name on em.

BrianD3

Just on Brad Pitt - I reckon he was no more than about 160 pounds in "Fight Club". That is light considering he's about 6 foot tall. He looked very cut but some of that was due to lighting in the basements where the fights were going on. A dim basement with an overhead light source is a great way to make a person look more cut.

Baldie

BrianD3 wrote:

Just on Brad Pitt - I reckon he was no more than about 160 pounds in "Fight Club". That is light considering he's about 6 foot tall. He looked very cut but some of that was due to lighting in the basements where the fights were going on. A dim basement with an overhead light source is a great way to make a person look more cut.

Off the B&Q to buy some dimmer lights!!

No seriously, Im not a Brad Pitt wanna be but he was the only person I could think of with the kind of look Im after.

Baldie

Transform wrote:

finally your weights lifted on the smaller muscle groups e.g. biceps are quite good as compared to your big muscle groups e.g legs. Lift more on the big groups if you can with a lower number of reps e.g 6-8 reps and 4-5 sets i.e. focus more on the basics

My upper body strenght is pretty good, but my legs are something to be worked on. I think it's more nervousness at trying to lift the heavier weights more then anything. Today is leg day anyway so I'll give it a go at the high sets low reps and see how I get on. (Plenty of yorkies before training today so!!:D )

If anyone has anything else to add then they're more then welcome.

Transform

I think brad looks great and i know he is much smaller than 6foot.

Let us know about your leg workout

was doing squats in gym this morning, super set with shoulder press dbs and lots of other basic work e.g. rotator cuff.

Focus on getting in the sessions

Baldie

Here's how I got on with legs yesterday. I have a regular training partner now so I can start lifting some decent weight.

Squats: 30KG x 10, 40KG x 10, 60KG x 8, 70KG x 8, 80KG x 3, 90KG x 1.

The 1 x 90Kg squat was all I could manage, if I tried one more I wouldn't have got back up, but hey, now it's a personal best!

Leg Press: 100KG x 15, 130KG x 10, 150KG x 10.

Leg Curls: 3 Sets of 10 with 4 plates.

Calf Raises: 3 Sets of 15 with the full rack.

I superseted Seated calf raises and Toe raises, and then wobbled down the stairs...:D

Today is shoulders & Triceps.......

We've decide to train heavy this week and next week to train light and try and mix things up a bit. We'll rotate this routines then every week and see how things go.

Im feeling brilliant today and can't wait for my next leg session.