Routine Comment and some questions

Sangre

Hey, would appreciate any comments on the following routine I'm going to start doing next week (slight change on what I've been doing). My goals are to increase muscle mass and reduce bf% (either during or after). This routine is accompanied by a recent change in diet (was never bad per se) which involves dropping the carbs and late night eating and increasing the protein a bit (not on suppl yet). Diet change should see a drop in bf% anyway. I should be sticking with this solidly for the next 6-8 weeks.

Day 1 (chest & back) (monday)

Dead lift (3x8)
Bench Press (3x8)
Incline Bench press Bent over Row (3x8)
Pullover (3x10)
Bent Over Row (3x10)

Day 2 (shoulders and arms) (wednesday)
Behind Neck Press (3x10)
Shrug (3x10)
Tricep Extension (3x10)
Dumbell Rear Delt Row (3x10)
Barbell Curl (3x10)

Day 3 (legs & stomach) (friday)
Full Squat (3x8)
Leg Curl (3x8)
Standing Calf Raise? (3x8)
Leg Hip Raise (incline or hanging) (3x10)

Would these give a typical length workout? Anyone add anything to any of these days?
A few questions please...

For a standing calf raise should my heels be elevated off the ground for these? I think so but what do people use to stand on? Should I doing these in a rack? Also, are there any other decent calf routines? I'm not sure of what the machine equipment is like for calves, gonna check tomorrow.

Regarding pre and post workout food? Should I try and get glucose in before hand and protein after? What does a banana before hand and a tin of tuna after sound like?

Any suggestions for reducing the pain of a resting bar? I've been using a folded up mat but would appreciate other tips.

Am I mad that I haven't started documenting what I eat everyday?

People always say to get big you've to eat big? How much are we taking about? How do I know how much I should be eating? Is it sufficient just to increase protein intake?

All comments appreciated.

By the way, a typical ideal day of eating (as people always ask).

Morning - Porridge w/t teaspoon of honey
Mid morning - apple/banana with maybe natural yoghurt
(usually workout)
Lunch - Wrap with chicken lettuce/cucumber/peppers and bit of mayo/relish
Mid Afternoon - apple
Dinner - meat and veg (if made) but if not usually omelette (3 white, 2 yolks) with some green salad on the side or a chicken stir-fry. Am looking into wholemeal rice/pasta as well.
Late evening I usually have 2 thick slices of wholemeal brown bread

I'm often in work in the evenings which means my lunch is a hot canteen meal and dinner is wrap or I just end up with 2 wraps. When in work I often walk in and always out which is 35 mins each way.

If this seems to long its because I hate doing things half-assed.

Hanley

Honestly, the workout portion looks grand. You can always make changes to get things closer to "optimal" but 99% of the time it's unneccessary. Just make sure you're working hard in the gym and you'll be golden (truly HARD).

Maybe add in leg presses 3x12-15 after the squats. On the whole it's a good solid workout with all the basic but important exercises on it adn if you work hard I cant see why you won't do well on it.

daveirl

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