Rate My Workout!!

JimmNeutron

Hey just looking for general opinions on my workout, all criticism welcome. By the way im just looking to keep generally fit and possible gain a bit of muscle for rugby.

Squats (3 x 10 and 1 x 8)
Bench Press (3 x 10 and 1 x 8)
Lat Pull Down (3 x 10 and 1 x 8)
Deadlifts (3 x 10 and 1 x 8)
Shoulder Press (3 x 10 and 1 x 8)
Bicep Curls (3 x 10 and 1 x 8)
Tricep Extension (3 x 10 and 1 x 8)

Thats the general idea with a 5 minute warm up and cool down, and streches. 3 times a week. Free weights some days, machines others and so on.

All suggestions welcome.

iregk

Would you not split the days and keep squats and bench seperate? Basically both exercises are the main ones most people do. So one day most will work on chest, bi's and tri's (just an example). The next day do Squat shoulder and back.

Reason is that working the chest and quads are big demanding routines and its usually best if you want to get the most out of it to keep them on seperate days.

justsomebloke

ye you if you are only looking at general sort of fitness and just building as much muscle as possible full body workouts are generally fine, you mighn't see the gains of a full split programme but you can still make quite good gains. Just remember to keep weights slightly down. i.e don't do 1RM and don't do sets to failure, as you will working the same muscle a few times a week so it doesn't have as much time to recover compared to say doing split routines where you may only target a muscle group once a week. That and if you lift is a heavy lift especially with compund lifts the rest of your programme will suffer as you won't have the energy to lift as much on the rest of the lifts, For that reason it can also be helpful to switch what you do first around so that you can do slightly higher weights on them.

Also try and vary the programme aswell so instead of doing squats and shoulder press you could try thrusters in one session per week, and instead of tricep extensions do dips, and instead of lat pull down do some assisted pull up.
also one thing i like to do with a 3 day full body is flat bench one day, incline bench another and decline bench on the last. Also try and keep it to free weights and compund lifts as much as possible instead of machines and isolation work as you will see bettter gains from it

Dragan

Hey dude,

if your training for rugby then i imagine that strenght is priority number one.... size is actually a lot less important that you would think tbh. A big weak man can be shunted aside far easier than a strong small man let me tell you.

I would suggest you change to a 5X5 program, especially if you have three days a week to train. Forget about training biceps and triceps, move to 5x5 and get your nutrition down and you will be suprised at the gains you can make.

Here is some info on 5x5 programs.

http://www.bodybuilding.com/fun/mahler73.htm

JimmNeutron

That's what i meant, sorry, strength is the main priority but i need to put on a bit of weight aswel. 70kgs really isnt heavy enough for forwards at any level. That 5x5 program sounds good alrite, it would not take as long either.
What does every1 think of the warm up aswel? I stopped recently because it wasnt helping with weight gain but it was keeping me fit so i should really keep it up.

daveirl

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JimmNeutron

Thanks for all the help but what does everybody think of doing warm ups like rower or bike? Is it a good or bad idea?
Trust me daveirl, i eat a hell of a lot of healthy food but its costing me a fortune now that im going to college.

daveirl

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JimmNeutron

Ah i know there is defo ways of doin it on the cheap alrite but its not easy wen ya have to commute about an hour and a half or more a day to college. There's nowhere to cook your own food ya kno, and ive only recently started fleecing food from home to do me a few hours.

Recently this is what my diet looks like:
Breakfast - 2 bowls of shredded wheat covered with wheat germ and loads of supermilk and a banana
Snack - Large fruit smoothie
Lunch - Chicken/Egg/Tuna ciabbata with loadsa salad (no mayo/butter)
Dinner - Whatever the mother makes, usually potatos veg and meat.
Snack - PB and apple sambo on wholemeal bread
Before bed - Big mug of cocoa (not hot choc) with milk.

Thats it in a nutshell, jesus i seem a bit obsessed now that i think about it!!!

tribulus

i'm sorry i have to disagree about the difficulty involved. I have a similiar commute to college everyday and i manage it. Just cook in bulk, get some good plastic tubs and a cooler bag and you're sorted, it's not that bad really.

On a normal day ill be in college till 6, start at 11.

So meal 1 at home, meal 2 (1pm) rice, tuna, fruit, meal 3 (3pm) rice chicken veg, meal4 (6pm) rice tuna fruit.

At night: cook (example) 300g rice with a stockcube, drain, throw in a tub.
Open two tins of tuna, drain, throw in a tub.
Open a tin of sweetcorn, drain, throw in a tub...you get the idea.

Obviously you can be more creative than me! But i've heard that so many times and even used the commute/workload myself as an excuse to buy the nearest roll in college

daveirl

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Transform

obsessed - mate you do not even come close

You diet lacks protein (too much milk for my liking) and yes 10mins cardio at the start is absolutely fine