Comments On My Routine

thegoth

Hi,

I read this forum every other day. I was wondering if anyone has any comments regarding my routine.

I have been working out for about 12 months now. My aim is to put on muscle. Its going well. Need to shed some unwanted extra fat that crept in, but have started some cardio that should sort that out. I have gone from 11 stone to just over 12.5 stone and gotten stronger

I also want to get rid of man boobs. I am almost 5ft 10 and have had them even when I was only 10.5 stone !!!

All excerises are 3 sets of 10 reps

Day 1 ( Legs)
Leg Extensions
Leg Curls
Leg Press
Hack Squat
Thigh Adductor
Thight Abductor
Standing Calf Raises

Day 1 ( Shoulders and Tricep )
Dumbbell Military Press
Dumbbell Front Raise
Tricept Pressdown
Lateral Raise
Dumbbell French Press
Dumbbell Shoulder Shrug
Overhead Tricept Extension
Lying Tricept Extension

Day 3 ( Back and Rear Delt )
Close Grip Pulldown
Barbell Bentover
Dumbbell Row
Close Grip Pulldown
BentOver Low Pullet Side Lateral
Seat Cable Row

Day 4 ( Chest and Bicept )
Barbell Curls
Bench Press
Seated Dumbbell Bicept Curl
Incline Dumbbell Bench Press
Alternating Seated Dumbbell Curl
Decline Bench Dumbell Flies
Preacher Curls
Standing Cable Crossover
Hammer Curls

My diet of pretty good

conceited

Lower your calories by 500 a day.
lift heavier weights with reps of 6 .
high intensity cardio workouts 4 times a week for no more than 15mins
and do the core lifts squats deads etc no need for 23 exercises and change your routine every 6 weeks or so.
How many hours do you spend lifting?

RPGGAMER

this program is bad.

kevpants

thegoth wrote: »

My diet of pretty good

Your workout of pretty over the top.

I haven't seen that many exercises since "Busy at Maths".

Simplify it down a bit methinks. It looks very much like a bodybuilders program. I'd recommend basing your routine around squats, deadlifts and benching and would point you in the direction of Starting Strength

conceited

Wow you lads are like parrots.....

kevpants

conceited wrote: »

Wow you lads are like parrots.....

Colorful plumage?

FunkZ

If ya want to build muscle you're better off just doing bicep curls, tricep extensions and calf raises...

I'm ripping the piss

But really, do compound exercises like squats and deads.

thegoth

RPGGAMER wrote: »

this program is bad.

This is the worst post I have ever seen. Please back it up with reasons.

80% of this routine is exactly what triple h's (http://images.google.com/images?q=triple+h&sourceid=ie7&rls=com.microsoft:en-US&ie=utf8&oe=utf8&um=1&sa=X&oi=image_result_group&resnum=1&ct=title) bodybuilding book.

I know he is pumped up with steroids, but he still knows alot about bodybuilding, so to say just "This is a bad rogram" is a bit over the top I think

My routine normally takes about 60 -75 mins. Chest day takes about 75 mins, but I rest between all sets. I dont go from chest, bicept, chect, bicept, chest, bicept

What do people think of the hack squat instead of a normal squat ?

kevpants

thegoth wrote: »

80% of this routine is exactly what triple h's
bodybuilding book.

I know he is pumped up with steroids, but he still knows alot about bodybuilding, so to say just "This is a bad rogram" is a bit over the top I think

Ya see a bodybuilding program is really only effective for bodybuilders. You're 12 stone and this Double G fella is at least 20 stone of pretty much all muscle. When you already have that much mass these programs will work well with steroids etc to improve muscle size and whatnot but I can't overstate how different a creature a gym beginner and a pro bodybuilder are. Completely different animals.

To get strong and add mass overall you should start with compound lifts like squats, deadlifts and bench pressing. I recommended Starting Strength because it's a good beginners program.

I think Transform said it well here a while ago that he's never seen anyone who can deadlift 180kg who didn't look bloody strong.

thegoth wrote: »

What do people think of the hack squat instead of a normal squat ?

"As well as" not "instead of". The squat is so important. Learn to do it. The Starting Strength page I linked to has instructional videos and articles that will help

thegoth

Kevpants - Thanks for the comments. I was thinking the same thing about the squat. I wouldn't classify myself as a gym beginner more of an interminate. Put it this way. I have been in the gym 4 times a week, every week for over 12 months, so I know my way around. Just want to see what everyone else is up to, feed back .......

Will definitly put squats onto my leg day.

What day would you recommend you do I my deadlifts on?

Al_Fernz

thegoth wrote: »

What day would you recommend you do I my deadlifts on?

Well it depends on what training you're going for. If you're looking to build them into your routine (which I think needs some serious refinement) I would include on back day. If you're doing Starting Strength you will do them every session.

Whats your diet like? Drink much beer? Eat enough healthy fats?

thegoth

My diet is normally something like this on a weight training day

06:10 - Protein Shake
06:15 - Large bowl of Alpine
06:45 - Enter Gym. 500 mls Lucozade sport while working out and water
08:00 - Protein Shake ( 2 scoups) after workout
10:00 - Egg, small bit of cheese and two slices of wholemeal bread
12:30 - Lunch -Meat, veg, patatoe. Maybe soup. Depending
15:30 - Fruit
18:30 - Chicken Breast, peppers, coleslaw, ham, wholemeal bread.
10:00 - Protein shake before bread with milk.

Never any beer during the week. Maybe drink once a month now a days. Used to drink every Friday and Saturday night but cut that out ages ago following advice here

FunkZ

Get a meal filled with protein when ya have the fruit, with it if you'd like.

And try ta cut down on the shakes!!!

crotalus667

thegoth wrote: »

06:10 - Protein Shake
06:15 - Large bowl of Alpine - ditch it for oats there alpin is very calorie heavy and has a lot of fats in it which you want to avoid pre and post work out also try to eat at least an hour before your work out otherwise a lot of your blood is tied up in the digestive system
06:45 - Enter Gym. 500 mls Lucozade sport ditch the Lucozade sport you dont need it stick with water while working out and water
08:00 - Protein Shake ( 2 scoups) after workout
10:00 - Egg, small bit of cheese and two slices of wholemeal bread how many egg's ?? also I'd have this meal by 9
12:30 - Lunch -Meat, veg, patatoe. Maybe soup. Depending
15:30 - Fruit You need protein here
18:30 - Chicken Breast, peppers, coleslaw, ham, wholemeal bread.
10:00 - Protein shake before bread with milk. Switch to low fat cottage cheese

.

kevpants

thegoth wrote: »

Kevpants - Thanks for the comments. I was thinking the same thing about the squat. I wouldn't classify myself as a gym beginner more of an interminate. Put it this way. I have been in the gym 4 times a week, every week for over 12 months, so I know my way around. Just want to see what everyone else is up to, feed back .......

Will definitly put squats onto my leg day.

What day would you recommend you do I my deadlifts on?

I've worked out 4 times a week since I was 18, I'm 28. Until 9 months ago I was a beginner. Take it from someone who wasted his time. You're wasting your time.

There's thousands of guys doing programs from their fave BB'ers all over the country. I see them all the time and they have all the enthusiasm in the world but they'll never get where they want to.

Your program is all isolation exercises, I bet you're getting a great pump from the workouts but that doesn't equal strength or mass. You've made gains but you're gonna stall badly. I'm not trying to be mean or nasty but don't take 10 years like I did.

crotalus667 wrote: »

.
Nitpicking. Can't stand diet Nazi's

crotalus667

Kev you are clearly still a beginner when it comes to diet , small differences can equal big changes it can be the difference between weight loss and weight gain :cool:

crotalus667

thegoth wrote: »

What day would you recommend you do I my deadlifts on?

From a purely technical stand point it is a leg exercise that also works the back as a secondary however no one I know uses it as a leg exercise , do it on back day but try to keep it as far away from your leg day as possible

Hanley

crotalus667 wrote: »

Kev you are clearly still a beginner when it comes to diet , small differences can equal big changes it can be the difference between weight loss and weight gain :cool:

I dunno... Judging by how jacked Kev has gotten recently he knows a thing or two.

Or maybe it's cos he's just paying his dues.

Nah, must be those genetics of his!

crotalus667

I was just messing with him Hanley he referred to himself as a beginner up until 9 months ago :rolleyes:

Flex

thegoth wrote: »

My diet is normally something like this on a weight training day

06:10 - Protein Shake
06:15 - Large bowl of Alpine
06:45 - Enter Gym. 500 mls Lucozade sport while working out and water
08:00 - Protein Shake ( 2 scoups) after workout
10:00 - Egg, small bit of cheese and two slices of wholemeal bread
12:30 - Lunch -Meat, veg, patatoe. Maybe soup. Depending
15:30 - Fruit
18:30 - Chicken Breast, peppers, coleslaw, ham, wholemeal bread.
10:00 - Protein shake before bread with milk.

Never any beer during the week. Maybe drink once a month now a days. Used to drink every Friday and Saturday night but cut that out ages ago following advice here

Something Id definitely add into this diet would be to get some sugar into you after your workout along with the protein. I usually have a bottle of Lucozade Energy (the Orange flavour or Citrus flavour, not the original) and a banana and an apple.

Another thing I did with my own diet since I got back to training alot over the last few months has been to eat fruit and vegetables at least 5 times a day; ie. apples, broccoli, peas, cauliflower... and I really think it makes a big difference. Used to drink alot of milk too and Ive cut that out and dont feel bloated as often.

Brown rice is another great source of carbohydrates you could try work into your diet along with the 18:30 meal, throw a couple of Oxo cubes in for flavour or sometihng if you want.

Can you eat more at 15:30, or are you stuck for time? One of my favourite and very 'time-efficient' "meals" these days is to get about 200grams of oatmeal, 50 grams of chocolate whey, put it in a pint of water and blend it up. About 900 calories (and tastes alright too :rolleyes: )!

One thing I noticed about the routine right away was lack of deadlifts, I do them with my back. Squats on your leg day, Deads on your back day, Barbell Military press on your delts day and Bench on your chest day. Theres no need for so many isolation exercises either, my current chest and triceps routine goes like this usually

4 sets x Bench Press
4 sets x Incline Bench Press
4 sets x DB Flys (or Cable Cross or some other chest isolation exercise)
4 sets x V-Bar Press down
3 sets x Close grip Bench press
3 sets x EZ bar Skull crushers

And as Kevpants said, ya shouldnt really try follow those bodybuilder routines. I think I saw one of Arnold Schwarzeneggers a while back online before, cant remember exactly what time period it was from, but I remember he did a huge amount of volume; 36 sets for his chest, 3 times a week. Legend

Are you really looking to reduce bodyfat levels or bulk up at the moment, Id focus on one rather than trying to do both at the same time?

Sorry for the length of the post, hope it was of help to ya

crotalus667

Flex wrote: »

I think I saw one of Arnold Schwarzeneggers a while back online before, cant remember exactly what time period it was from, but I remember he did a huge amount of volume; 36 sets for his chest, 3 times a week. Legend

He was known for doing 2 hours in the morning and 2 in the evening , while he was still in Munich after he had won his first universe for his post workout he would go to a beer house with his training partner and eat a whole chicken each fallowed by huge amounts of beer :eek::D

kevpants

crotalus667 wrote: »

Kev you are clearly still a beginner when it comes to diet , small differences can equal big changes it can be the difference between weight loss and weight gain :cool:

I'm very experienced at eating!:pac:

You should see me eat Chicken McNuggets.... I'm a machine.

I suppose I could ahve gotten my point across less grumpily . If you look at the OP's diet and routine, which one do you think needs most urgent attention?

I think there's plenty of guys who got big eating worse but no one would have gotten big with that routine.

kevpants

Hanley wrote: »

Nah, must be those genetics of his!

Nothing like girl wrists and a predisposition to adding weight to your stomach to help you become an Adonis!

thegoth

Thanks for the feedback guys.

If you were to edit my origional routine. what you you suggest for day1, day2, day3 and day 4?

Cheers