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Critique on Regime

  • 12-10-2007 2:52am
    #1
    The Cowboy
    Closed Accounts Posts: 92 ✭✭


    Hi there,

    Im currently 6 weeks into the following programme.
    My goals are to build Size and Strength, in that order of preference for now.
    I am 170cm, 66.6kg.
    I aim to bulk until March or April, and then change things around by doing a marathon/triathlon(But thats for another thread).

    DIET:

    Wake Up
    30g Big Whey + Water

    Meal 1
    Porridge + Full Fat Milk
    Banana, OJ, Multivitamins, Cod Liver Oil, and Cup of Tea.

    Meal 2
    Jam on Wholemeal Toast, and Glass Milk.

    Meal 3
    Turkey/Chicken/Tuna, Lettuce, Mayo, Mozz Cheese on Wholemeal Bread.
    Occasional bowl of soup.
    Glass Milk.
    Cup of Tea.

    Meal 4
    Wholemeal Bread, Natural Peanut Butter, Apple and Glass Milk.

    Pre-Workout
    30g Big Whey and 5g Creatine

    During Workout
    Water and Dextrose in shaker

    Post Workout(Meal 5)
    30g Big Whey, 2.5g Creatine, Dextrose, Pinch of Salt, Banana, Handful of Oatmeal, Yoghurt, Strawberries/Peaches/Pineapple slices, 2 Eggs, Water(All blended up and drank)

    Meal 6
    Pasta bake with 2 Chicken Fillets and Pepper and Onion
    or Chicken Korma with 2 fillets and onion
    or Szechuan Chicken and Spring Onions and Pepper
    or Chicken and Spuds and Carrots and Gravy.

    Meal 7
    Small bowl of quinoa

    Before Bed
    125g MassX, 1/2 Pot of Cottage Cheese and Milk(Blended up and drank)


    EXERCISES: (Using free weights, bench and bodyweight only)
    3 x 8-10 on all exercises. Going to failure on last rep of last set per exercise.
    Increasing weight/reps per week according to 80% of (increasing)1RM.
    Exercises done in below order for efficiency.
    Rest for 90s between compound exercises and 60s between isolations.

    Monday(Legs)
    Front Squats(No rack for back squats so only warmup with bar on back before i do my FS)
    SLDL(Forearms/Wrists sometimes give way too early)
    Lunges
    Calf Raises(Forearms/Wrists sometimes give way too early)
    Hamstring Curls
    Quad Extensions

    Tues(Shoulders and Triceps)
    Seated Military Press
    Weighted Bench Dips
    Close Grip Bench Press(Triceps always give way well before Shoulders here)
    Lateral Raises
    Shrugs
    One arm DB Tricep Extensions

    Thurs(Back)
    Deadlifts(Forearms/Wrists sometimes give way too early)
    Bent Over Barbell Rows
    Upright Rows(Though i have heard its not good for you so should change)
    Pullups
    Wrist Curls(Just for extra forearm work on this day)

    Friday(Chest and Biceps)
    Bench Press
    Incline DB Press
    DB Flyes
    Pushups
    Chinups
    Barbell Curls
    Hammer Curls

    And thats it!!!
    I dont take the above protein or mass gain supplements on my resting days, weds, sat, sun. Should i start to do this? Maybe im lacking in protein on those days.
    I also have 1 cheat meal of sweet stuff(cake, icecream) or takeaway at weekend. Though im off alcohol for foreseeable future.

    So, i have been doing this for 6 weeks now and have seen large increases in both strength, and shoulder, back, leg size and moderate increase in chest and arms.
    Any critiques of my diet or exercise programme?
    Anything im doing wrong for my goals or could do better?
    Any tips greatly appreciated.

    Thanks.


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