Routine needs a good shake up

Dirk_Diggler

People generally hate these topics but hey, they have to be done at some stage so here's my situation. Going off on a holiday in about 6 weeks time, basically a 3 week drinking holiday. I'd like to be in decent enough shape when that time comes. Anyways, I've been training consistently since April but 99% of the training has been with weights (I dropped out of the football team and haven't done any cardio really since). My routine currently is this:

Bench : 3 warm up sets of 5 reps, then 5x5 of the same weight
Dumbbell Row : Same
Deadlift (occassionally) : Same
Military Press : Same
Tabata squats : Occassionally
Bodyweight dips : 5x15

My weight is 81kg

Looking at my training stats for 3/6/08:

Bench : (5x5) 57kg
Row : (5x5) 22.5kg
Deadlift : (5x5) 67kg


Looking at my training stats for 31/7/08:

Bench : (5x5) 74.5kg
Row : (5x5) 30kg
Deadlift : 82kg


So clearly I haven't been doing my deads enough by looking at the stats alone. Happy with my other two lifts but it needs changing now. What do people suggest I change it to? I can add chins to my list (have to drive 2 mins to the location but it's no big deal). How exactly will I set out this new routine? The way with the old one was that Day 1 was 100%, 2 was 80% and Day 3 was 90%. So if I reached my target on Day 1 I would increase my lift the following week by 2.5kg.

Diet is okay : Omlette, 3 salads containing spinach, fillet, nuts, oil, pepper etc, pasta/pesto/chicken/pepper, and then something light before bed.


I'll upload a few pics tomorrow. Looking forward to your replies and suggestions.

brianthebard

Why tabata squats,why no weight leg training at all?

davyjose

brianthebard wrote: »

Why tabata squats,why no weight leg training at all?

Aye, you've got quite an imbalanced training routine, Deads, but (little or no) squat. Maybe ditch the Tabata's and throw some medium/low rep squats with some weight? Or at least alternate.

Dirk_Diggler

Sorry, forgot to say that I train at home, hence the lack of squats! No rack here...

davyjose

Front squats?

eclectichoney

Or maybe walking lunges if you have dumbbells?

Dirk_Diggler

http://www.exrx.net/WeightExercises/OlympicLifts/FrontSquat.html

http://www.exrx.net/WeightExercises/GluteusMaximus/DBLunge.html

Both of these look good. I've tried the front squats before but found them pretty awkward at the time. What sort of weights would I be looking at for both of these exercises, bearing in mind the stats I posted above? Ballpark figure would be helpful!

brianthebard

davyjose wrote: »

Front squats?

sounds like the op would have to clean the weight for a fs,so wouldn't have much on the bar.Lunges,split squats and/or zercher might be an idea.Keep the rest periods short op.

Dirk_Diggler

Keep the rest periods short? Cool. I did 5x5 but now I want to change it up a little for the next 6 weeks...any recommendations?

Al_Fernz

I would recommend that you increase the amount of reps in your sets if you goal is hypertrophy over strength gains. Try something like 4x(8-12) instead of 5x5.

Don't be afraid to include some isolation exercises.

Make sure to work your legs.

Dirk_Diggler

Cheers. So, looking at a 3 day workout, how would you divide these exercises up into each day?

Bench Press (Barbell, Dumbbell, Incline)
Dumbbell Row
Military Press
Bodyweight Dips
Dumbbell Lunge
Dumbbell Split Squat
Deadlift
Chin Ups
Barbell Shrugs


And in what order would you do them? Sorry for all the questions, really appreciate any help here.

Al_Fernz

Check out this article. Even if you don't adopt it per se it may give you some ideas.

http://www.t-nation.com/readArticle.do?id=508031

Dirk_Diggler

Nice one, I'll check that out in a bit. Chances of cutting this load of flab down in six weeks without losing too much weight off my 81kg?

davyjose

brianthebard wrote: »

sounds like the op would have to clean the weight for a fs,so wouldn't have much on the bar.Lunges,split squats and/or zercher might be an idea.Keep the rest periods short op.

'Tis still surely better than Bodyweight?

Al_Fernz

Dirk_Diggler wrote: »

Nice one, I'll check that out in a bit. Chances of cutting this load of flab down in six weeks without losing too much weight off my 81kg?

Six weeks is a relatively long time to work towards your goal. Also it looks like you have a relative degree of decent muscle mass to work with, kudos on the gains so far. IMO if you want to lean out:

- Make sure your diet is clean.
- Do some high intensity cardio like sprints, punchbag, skipping etc. 2-3 times a week.
- Refine your routine - if your progress has stalled.

Dirk_Diggler

Did you mean long time or short time?

My diet is clean, going to keep it 100% clean for the next 6 weeks and will post up results then. Will give the sprints and skipping a good go, presume I'll do this after all my lifts?

brianthebard

davyjose wrote: »

'Tis still surely better than Bodyweight?

possibly, but I imagine you/the op could start using more weight for zerchers/split squats/lunges straight away then he could for power cleans...obviously it would be good to build the pc's up but he wants results soon...

Dirk_Diggler

Just to clear it up, the only result I want soon is lower body fat (drinking holiday will then hit this!). I'm willing to take my time learning new lifts etc (some lifts I never even heard of have been mentioned here).

g'em

Dirk_Diggler wrote: »

Just to clear it up, the only result I want soon is lower body fat (drinking holiday will then hit this!). I'm willing to take my time learning new lifts etc (some lifts I never even heard of have been mentioned here).

If you want fast results then your diet is probably the area to target. You're a decent size, but if you want the look that I think you're going for you'll need to go heavier, and you'll need to look at it longer term. For the time being though some diet tweaks would harden you up a bit before the holiday. What does your clean diet consist of?

Al_Fernz

Yeah, I meant a long time.

IMO you should do the cardio on a different day/session to the weights. So maybe something like 5 days training a week with 3 weight sessions and 2 cardio sessions might be best if you can. If you can't I would recommend you do the two at different times of the day at least.

Dirk_Diggler

Diet:

Breakfast - I try and do an omlette with 4 full eggs, spinach, cheese and some pineapple after but lately it has been porridge with honey and a piece of fruit after.

Meal 1, 2 and 3 - Salad containing spinach, 1 chicken fillet, pepper, extra virgin olive oil, cider vinegar and some nuts (cashews/almonds/brazil), 1 litre of super milk

During workout - Shake with 500ml water, 30g protein, 60g glucose

After workout - Shake with 500ml water, 30g protein, 60g glucose

Meal 5 - Wholemeal pasta, 1 chicken fillet, pesto and some pepper/broccoli/spinach

Meal 6 - 500ml super milk, 30g protein, some nuts

g'em

Holy insulin resistance, 120g of sugar in your pre-/ post-workout shakes is a hell of a lot for your needs, that can be cut out straight away.

Edit: you've got plenty of carbs in your diet as it is, what with the fruit and pasta, dropping the glucose will help with fat loss and you can look at reintroducing it once the holiday is over.

Al_Fernz

I would suggest the following changes:

- Make sure to get a decent hit of protein in at brekkie.
- Restrict yourself to 30g of glucose PWO.
- Your sole source of meat in your diet is chicken. I would suggest you get more variation in there and mix it up a bit. Lean cuts of beef, pork, turkey etc. are good too. All fish is awesome too.

How are the energy levels in training? You may want to look at adding another complex carb during the day if this is an issue. Brown rice is good.

g'em

Al_Fernz wrote: »

How are the energy levels in training? You may want to look at adding another complex carb during the day if this is an issue. Brown rice is good.

Good point. I'm really not sold on the idea of craploads of simple sugars after a workout - there are some folk who train hard enough to warrant it, but I could count them on one hand.

Dirk_Diggler

g'em - do you suggest I drop the glucose altogether or do what Al says and put it down to 30g during and 30g after?

I can be a little tired in the evenings. How much brown rice we talking here and at what time in the day is it best taken? It's awfully dry too, what would you suggest I have with it?

Thanks.

g'em

So here's the thing; you have to prioritize a little. You're either looking to shed bodyfat or you're looking to build muscle. The latter can be done when you're back from boozy heaven

Personally I would definitely drop the glucose before the workout. If you eat well during the rest of the day you should have plenty of energy during the workout.

If you really feel that you need it post-workout then fair enough, but some protein immediately PWO followed by a decent meal with plenty of complex carbs 60-90 minutes after your training session should be plenty.

Edit: as for the rice, any time of day is fine but after training and at lunch is probably easiest, and a portion the size of your fist should suffice.

Al_Fernz

Dirk_Diggler wrote: »

do what Al says and put it down to 30g during and 30g after?

No I didn't. Re-read my post.

Mix the brown rice with one of your salads. Oils will make it taste good. I personally am a fan of sesame oil mixed in with rice.

g'em

Al_Fernz wrote: »

I personally am a fan of sesame oil mixed in with rice.

Eggs + brown rice cooked the night before + spring onion + chopped pepper + sesame oil + a wok = really tasty fried rice

Dirk_Diggler

Sounds nice. Sorry Al, yeah I get you now. Completely misread that. If I've any more questions I'll just pop them into here. Might throw you out a routine later on too if you've got time to check it out.

Dirk_Diggler

How does this look for the next 6 weeks (exercises going to be done in this order also)?

Day 1 (3 sets, 5 reps)
Barbell Bench Press
Dumbbell Row
Military Press
Deadlift
Front Dumbbell Raises
Bodweight Dips

Day 2 (3 sets, 8 reps)
Incline Barbell Bench Press
Upright Row
Military Press
Dumbbell Single Leg Split Squat
Barbell Shrug
Bodyweight Dips

Day 3 (2 sets, 15 reps)
Barbell Bench Press
Dumbbell Row
Military Press
Dumbbell Lunge
Front Dumbbell Raises
Chin Ups


If there's anything obviously wrong with this I'd be pleased to know! Thanks.

Dirk_Diggler

So I take it that it's all okay then? My main concern is the order of them and whether some exercises shouldn't be performed on the same day as other ones.

agentgreen

I'd move deadlift to my first lift on day one as it is a more all rounder lift and the tireder (sp?) your muscles are the more likely you are to strain something and you want to be on top form for it. That's just my 2c.

Dirk_Diggler

Okay, I'll give that a try so. One problem I see is with my dips (I've no belt). 3x5 bodweight will be easy...2x15 chins will be impossible, just do as many as possible?

Also, I should probably do a few warm up sets like I did with my 5x5 routine?

agentgreen

Try hold a dumbbell between your legs.

Dirk_Diggler

Sadly I'm doing the dips using two chairs..

Al_Fernz

Dirk_Diggler wrote: »

Okay, I'll give that a try so. One problem I see is with my dips (I've no belt). 3x5 bodweight will be easy...2x15 chins will be impossible, just do as many as possible?

Also, I should probably do a few warm up sets like I did with my 5x5 routine?

Go to absolute failure with the chins. If you can only do 7 reps then do the 7, let go of the bar, take about 2-3 seconds to catch your breath and go again until you reach your failure again. If you can't get 15 in by this method do either partials or have a spotter assist you.

Yes warm-ups are good.

Al_Fernz

Dirk_Diggler wrote: »

Sadly I'm doing the dips using two chairs..

Get somebody to put a weight or weights on your thighs..

Dirk_Diggler

I'll do that with the chins. I love chin ups, great exercise in my opinion. I train at home so I wouldn't have anyone around to slap the weights on me. Maybe I need to substitute this isolation exercise for a different one?

Al_Fernz

You live alone with no neighbours or friends?

A good sub for heavy dips are:

- Close arm pushups with a weighted backpack on
- French press
- Tricep kickbacks etc...

agentgreen

Try wear a backpack with some weights, even books in it.

Dirk_Diggler

Interesting workout. Some things I took from it:

Absolutely wrecked throughout it. Possibly because I ain't getting much sleep lately or possibly because the I did my deadlifts very first thing. They were fine, bench was fine (new PB), Rows ok, military press ok...then the isolation exercises were truely embarrassing, I struggled to hit double figures (in terms of weight) for both the kickbacks and the dumbbell raises, what the hell like!?

Dirk_Diggler

Oh and I'd say you're right about reducing glucose. Dropped it to 30g post workout and I felt fine when eating my dinner (usually feel 90% full by the time the dinner comes around). Cheers.