9 WEEK PUSH............................................

toughgainer

As the title suggests, I’m on a 9 week massive push to get myself in the best possible shape and looking for advice and direction from some of the educated posters on here…

A large part of the reason being I’m heading to Australia in 9 weeks for a month’s long holiday! But also because I really like training and having a period of time like 9 weeks to work toward to a goal is something I’m really looking forward to.

I’m 6 foot, lean at about 75-78 kilos, train regularly and eat well. I generally do four weight sessions a week and two cardio (Well the two cardio is really playing sport), on the odd week due to work this might change a little but not very often. Below I’ve given my training sessions, not all weights that I use for different exercise is included, I forget some of them tbh! It breaks into 4 sessions (Chest & Triceps, Shoulders and Abs, Back and Biceps, Legs and Abs).

I’m defiantly not one of these, add loads of weight guys and throw my form out the window…. I’m very conscious about keeping my form perfect or close to it throughout my sessions, which I try at least to keep a high intense, not one of these guys who spend half their time talking or walking around the gym!

Chest and Triceps

Bench Press 4 Sets (80kg x 6) – (90kg x 3) – (80kg x 5) (80kg x 4)
Inclined Dumbbell Press 4 Sets (30kg x 8) - (32.5kg x 5) - (30kg x 6) - (30kg x 5)
Dips 3 Sets – 2 sets weighted + 1 no weight (6 x 15kg) (6 x 15kg) (9 or 10 x No weight)
Skull Crushers 3 Sets
Tricep Pulldowns 3 Sets – Till failure

Shoulder and Abs (Reason why I got into training my shoulders on there own like this is cause about a year ago I felt they were lagging behind other muscles and needed more attention)

Dumbbell Shoulder Press 4 Sets (25kg x 8) (27.5kg x 6) (30kg x 3) (27.5 x 5)
Lateral raises 4 Sets
Shrugs 4 Sets
Hammer Strength Shoulder Press Machine 4 Sets
+
General Ab work

Back and Biceps

Deadlift 4 sets (100kg x 8) (120kg x 4 or 5) (110kg x 6) (110 x 5 or 6)
Bend over rows 70kg x 6 x 4 Sets
Lat Pulldowns 4 Set
EZ Bar Curls Biceps Curls 3 Sets
Seated Dumbbell curls 3 Sets
Chin Ups 2 Sets (Till failure, normally dead at this point!)

Legs and Abs (Legs I’m weak at… like a lot I neglected for a large periods of time, paying the price now!)

Squats 4 Sets (70kg x 10) (80kg x 6) (90kg x 4 or 5) (80kg x 5 or 6)
Leg Press 4 Sets
Leg Curls 4 Sets
Calve Raises 4 Set
+
General Ab work

So thats my four general weight days, plus two other cardio days, which would be moderate to high intensity in either football, squash or athletics.
My diet is quite healthy

7.30 Protein Shake
8.00 Weetabix x 3
10.30 Brown Wholemeal toast and apple
1.00 100grams of processed meat sandwich (Beef, Turkey, Chicken, Ham etc..)
3.30 Bananas x 2
4.30 TRAIN (for about 45min-1 hour)
Protein Shake straight after training
6.00 150 grams of meat + Veg
8.00 Processed meat (Same as above, it’s just convenient!)
10.00 70grams of tuna, (them small tins)
11.30 1 scope of protein before bed

Added to that I drink close to 2 litres of milk a day plus 2 litres of water. Of course at weekends this changes a bit, but always try to look for healthy options if I can...

So again just to reiterate if anyone can point me in a better direction training or diet wise it would be most appreciated…..

amazingemmet

What exactly are you aiming at? Do you want to get leaner or bigger? As for some one your size 75kg on 6ft isn't that big at all but not sure if you're looking to get bigger though.

Also giving your shoulders a day on their own is generally a bad idea especially at your h most of stats as tbh most of you is lagging behind if you're trying to get big.

Also I'd take issue with the total volume of your workout its just alot of work and not too planned out.

I started at exactly your same stats when I first start weights with the aim of getting big and made to same mistake of just doing loads thinking it would be better, who hasn't?, But only really started to stick on some mass when I dropped the volume and went heacy with loads of rest.

Ok all that said if you want to get into shape fast and easy for nine weeks. Drop the milk and everything containing wheat and only have one portion of carbs a day and you'll get leaner very easy for nine weeks

toughgainer

amazingemmet wrote: »

What exactly are you aiming at? Do you want to get leaner or bigger? As for some one your size 75kg on 6ft isn't that big at all but not sure if you're looking to get bigger though.

Also giving your shoulders a day on their own is generally a bad idea especially at your h most of stats as tbh most of you is lagging behind if you're trying to get big.

Also I'd take issue with the total volume of your workout its just alot of work and not too planned out.

I started at exactly your same stats when I first start weights with the aim of getting big and made to same mistake of just doing loads thinking it would be better, who hasn't?, But only really started to stick on some mass when I dropped the volume and went heacy with loads of rest.

Ok all that said if you want to get into shape fast and easy for nine weeks. Drop the milk and everything containing wheat and only have one portion of carbs a day and you'll get leaner very easy for nine weeks

Well I’m aiming to increase my mass, get bigger effectively, which may pose difficult in 9 weeks…

Point taken on my shoulders, I suppose it’s just a habit at this stage which I failed to get out of.

Will definitely look into decreasing the volume

Criticism will be taken on the chin, as it’s needed to progress…

unregged.

amazingemmet wrote: »

Drop the milk and everything containing wheat and only have one portion of carbs a day and you'll get leaner very easy for nine weeks

Rubbish. He isin't big at 75kg and 6ft, not at all in fact. Therefore milk is VITAL to be part of his diet. He needs it to gain weight and hold it.

Do a search on these forums and you will see for yourself.

AARRRGH

You're not eating a huge amount of food... is there anyway you could double your portions?

Remmy

at 6foot and just over 11.5 stone I'd look at increasing your weight by atleast a stone.I'm your height and was your weight last year and with just a few tweaks to your diet and consistent training you should see results.Your program doesn't look too bad really.Drink as much milk as you can frequently and fill yourself up on healthy dense foods.You should see the results.

Theresalwaysone

I'd listen to Emmet if I was you...

amazingemmet

unregged. wrote: »

Rubbish. He isin't big at 75kg and 6ft, not at all in fact. Therefore milk is VITAL to be part of his diet. He needs it to gain weight and hold it.

Do a search on these forums and you will see for yourself.

Read his post, he was looking for advice on how to get into better shape in 9 weeks so in that case my advice is good as dropping dairy helps most people loose the smoothness to their look giving a more striated look.

Also on the milk subject, I think drinking loads of milk is a great way to get smooth, bloated, gassy and develop a food intolerance. I've yet to see any proof that drinking lots of milk will help you grow faster then just getting the calories in from better food sources. This is a whole other thread though

toughgainer

AARRRGH wrote: »

You're not eating a huge amount of food... is there anyway you could double your portions?

Yes thats an area which I should really improve, i find it hard to eat any more, supplements are a great aid here, i never use them as a meal replacement just an easy way to get protein quickly.

Theresalwaysone wrote: »

I'd listen to Emmet if I was you...

What does Emmet say...?

Purple Funk

I don't see any conditioning work. Do burpees.

amazingemmet

amazingemmet wrote: »

What exactly are you aiming at? Do you want to get leaner or bigger? As for some one your size 75kg on 6ft isn't that big at all but not sure if you're looking to get bigger though.

Also giving your shoulders a day on their own is generally a bad idea especially at your h most of stats as tbh most of you is lagging behind if you're trying to get big.

Also I'd take issue with the total volume of your workout its just alot of work and not too planned out.

I started at exactly your same stats when I first start weights with the aim of getting big and made to same mistake of just doing loads thinking it would be better, who hasn't?, But only really started to stick on some mass when I dropped the volume and went heavy with loads of rest.

Ok all that said if you want to get into shape fast and easy for nine weeks. Drop the milk and everything containing wheat and only have one portion of carbs a day and you'll get leaner very easy for nine weeks

That's what I think he's refering too

toughgainer

Ok cheers for that, i'll drop my carb intake and decrease the amount of milk I drink.

I was hoping someone could help me improve my weights program, im sure theres more people out there who could steer me in a better direction. Now just to state, im not in bad shape whatsoever, fairly athletic looking (without going OTT!), but i just want to push myself further in these 9 weeks and hoping to get a bit more advice?????

toughgainer

Bump!

celestial

toughgainer wrote: »

Bump!

A '9 week push' would suggest that there is a goal or some sort of outcome that you want to achieve at the end of the 9 weeks. 'To get in the best possible shape' is about as far from a goal or push as you can get. I do get where you are coming from though - you want to just get as lean, cut, muscular and strong and fit looking as possible before you hit the beach in Oz. To do that you won't go wrong with the advice Emmet has already given - cut down/out sugars (don't forget milk = sugar) plus up the calories in the form of good clean food (eggs/meat/fish/nuts/some wholegrain carbs around workouts) and keep training hard focussing on the big lifts.

What is your bodyfat % ? 6 foot and around 75kg is pretty light - I'd imagine you are already pretty lean and you just need to up the calories with clean food and work hard(er) in the gym.

delllat

dear god man- drink your milk

its one of the most wholesome nutritious anabolic cheap widely available foods that god ever invented

ur 75kg at 6 foot

milk,steaks,squats!