Critique my programme and Diet

gabgab

I did two triathlons and lost a heap of fat which I am delighted about, now I would like to add a bit of lean size. Currently I am at 82kg and I am 6'2. I do not know what my bodyfat is because my calipers have not arrived in the post. I am a member in westwood and I have been doing this programme for 2weeks, every second day.

It is a 8 rep maximum and total body, I wont put up all the wieghts cos I dont know them all off the top of my head but I do have them written down in my training diary. I do the exercises in this order, and am using machines a lot to try and get a bit of strength before going over to free weights. I am aslo concentrating on getting it right as opposed to loading on the weights,

1. Plate Loaded bench press 65kg
2. Plate Loaded Leg press 70kg
3. Fly machine
4. Cable Squat machine with the angle at 2 so that I go all the way down
5. Bicep Curl with a bar, says 35kgs on it
6. Tricep Plate Loaded machine
7. Bicep Curl cable machine
8. Tricep Cable Machine, the one with elbows supported
9. Shoulder press on plate loaded machine, one grip, only way I can describe it is the opposite to a bar olympic bar grip??
10. Back Plate loaded, sitting down Bar grip, hope ya know what I mean
11. Shoulder Press on opposite grip
12. Back Plate loaded, sitting down, like I was holding a glass grip if you get me??

Takes me about 42/45 minutes depending on machines etc, if I cannt get on the machine, I usually ask someone to let me work in but it can slow you down a little.

Then I do about 10 minutes on the bike, level 15, rolling hills at an average of 96 rpm, should I keep in the 70% of maximum heart rate here to help burn off fat??

I like to do a total body workout, I dont know why I just prefer it really.

7am I have a porridge and a piece of fruit for breakfast, with a scoop of protein at about
10 am A brown bread sandwich with chicken
1pm Normally a brown bread sandwich again, chicken, or ham with some swiss cheese, an apple, and a banana
6/7 pm Whatever is for dinner, generally pasta and chicken or something pretty healthy, often a salad with chicken, dressing and buffalo mozarella.
9pm A protein shake after my workout

(I know I should probably look at getting another meal in between 1 and dinner, but am I better getting a meal or a shake, I know actual foodstuff is a lot better than using a "supplement":D but would I be better off doing a shake regardless at this hour with water because work is a bit busy and getting another sandwich etc can be a pain??

Does anyone know of a good cookbook for decent healthy recipes by the way?? I am useless at cooking

ali.c

gabgab wrote:

I do the exercises in this order, and am using machines a lot to try and get a bit of strength before going over to free weights. I am aslo concentrating on getting it right as opposed to loading on the weights,

Your dead right to get the form right before loading the weights, but its not like you have to have a certain level of strength to lift free weights*. A lot of the weight machines do the stablising part of the movement for you, whereas with free weights you also build up your ability to stabilise yourself throughout the movement.


*i started benching dumbells (15kg) because i couldnt bench the bar on its own.

gabgab

Hey Ali,

Thanks for the reply. I also use the machines cos the free weights is always crazy busy. So I get a lot more done this way, but I know after a few weeks of this I am gonna have to get into the free weights,