My 10 Week Plan. What do you think???

dricco

I'm about to start my latest 10 week plan. I’ve been weights training on and off (stopped due to a few injuries) for the last 5 years. Starting a 10 week plan now for the summer now. My main goals are to get to around 10-11% body fat(to get core definition). I would also like to bench close to 100Kg as well.

Current Stats

Height: 183cm
Weight: 76.8Kg
Body Fat: 14.3%
Bench 80kg, One Rep Max rep is 95Kg

My Workout plan

4 days on/ 3 days off - Like to do legs at the start or end of each session rather than dedicating a full session, just find it easier.
Reps are 12,10,8 unless otherwise specified (increasing weights each time)
Run 1 Mile to warm up - normally takes 7-8 mins
Day 1: Chest & Calves
Bench Press - 10,8,8,6
Incline Bench Press - 8,8,6
Decline Press - 8,8,6
Cable Flys - 10,8,8,6
Pulldowns
Standing Raise
Seated Raise

Day 2: Hamstrings & Back
Hamstring Curl
Stiff legged Dead lift
Chin-ups
Bent over row
Seat Rows
Dead Lifts
Shrugs

Day 3: Shoulders and Calves
Front Raises
Shoulder Press
Cable Crossovers
Bent-over Delts
Upright Rows
Seated Bi-cep Curls
Single leg press toe raise
Standing Raise

Day 4: Quads and Arms
Squats
Leg Press
Standing Bicep Curl
Seated DB curls
Lying extensions
Close grip bench press
Pulldown
Leg extensions

Eating Plan
Shake = 1 x 30g scoop of protein

8am - Shake, 1g HMB, ZMA, 5g glutamine, 2 Wheatbix + 2 Spoonfuls of Pure Bran + Skimmed Milk, Dissolvable Vit c, Omega 3 Capsule

9:30am - 2 Boiled Eggs (1 Yolk Removed)

10:45am - Shake

12pm - Portion of Lean Meat, Double Portion of Green Veg(Broccoli, String Beans) + 2 Slices of girlfriend homemade brown bread(no butter)

3pm - Apple

4pm - Shake, 1g HMB, ZMA, 5g glutamine

6pm - Dinner - Lean Meat, Salad(Spinach, peppers, onion, broccoli, Bean(Chickpeas, lentils)

6:30pm - GYM

8pm - Shake, Creatine EE, HMB, Glutamine, Vit tablet


List of foods to eat from as much as possible

 All green vegetables including broccoli, courgettes/zucchini, green beans, kale
 All white vegetables including cauliflower, white cabbage, mushrooms, radishes
 All salad vegetables such as lettuce, cucumber, peppers, tomatoes
 Whole fruits such as apples, cherries, grapefruit, pears, plums, oranges, strawberries, peaches
 Pulses such as lentils, chickpeas and dried beans
 Seeds such as linseeds/flax, pumpkin, sunflower, sesame and hemp
 Nuts such as almonds, brazils, walnuts, pine nuts, macadamias and peanuts
 Plain yoghurt
 High fibre, unsweetened cereals such as All Bran and muesli
 High fibre, whole grain bread
 Sweet potatoes
 Whole wheat pasta
 Brown or basmati rice, buckwheat grains, quinoa
List of foods to avoid as much as possible


 Starchy vegetables such as parsnips and cooked carrots
 Ripe bananas
 Fruit yoghurts and desserts high in sugar such as imitation mousse
 Fruit juices
 Dried figs, dates
 White bread, baguettes, bagels
 Cream crackers, white rice cakes
 Iced cakes and pastries, filled biscuits/cookies, doughnuts
 Scones, crumpets, waffles
 Sweet pies
 Fruit canned in syrup
 Breakfast cereals containing sugar
 Baked and mashed potatoes, chips/fries
 White rice
 Corn and rice pasta
 Pizza
 Popcorn
 High sugar jams/jelly
 Crisps/chips and other potato- and corn-based snacks
 Fruit drinks containing added sugar
 Fizzy drinks containing sugar
 Sweets/sugar candy and chocolate bars/chocolate candy
 Thickened soups
 Table sugar
 Ice cream containing glucose syrup or high levels of other sugars

amazingemmet

Your plan gets one star out of five from me

cardio,shoot me

just gonna say it, your plan is crap.

all over the place with no real structure whatsoever.

ill give you a tip i wish id listened to alot earlier than i did. dont make up your own program unless you are experienced as hell.

follow a program that someone has tried and tested that works.

id reccomend starting strength or 5/3/1 from personal experience.

also 10 weeks seems like an awfully short time to do a program, ive been doing my current program for about 6 months at this stage

Degsy

amazingemmet wrote: »

Your plan gets one star out of five from me

Why do people copy and paste diets from american bodybuilding sites?

dricco

Degsy wrote: »

Why do people copy and paste diets from american bodybuilding sites?

NOT copied and pasted mate, the diet is my own. I've been on/off it for the last 4 months. The guidelines were given to me by my cousin(pro rugby league player).

cc87

dricco wrote: »

NOT copied and pasted mate, the diet is my own. I've been on/off it for the last 4 months. The guidelines were given to me by my cousin(pro rugby league player).

A pro rugby league player would not have a diet that would lead to a low body fat as they would bf to be around 15% so as to provide some protection from the repeated blows their body would take. They would also have a big calorie requirement as they would be training 2/3 times a day

Also whats you 1rm in deadlift and squat??
With the program the way it is chances are you will get bored of it or burn out cos your doing way too much i think.

Plus you will end up spending a fortune on supplements with the amount your taking!

Degsy

dricco wrote: »

NOT copied and pasted mate, the diet is my own. I've been on/off it for the last 4 months. The guidelines were given to me by my cousin(pro rugby league player).

"Sweets/sugar candy and chocolate bars/chocolate candy"

We dont have candy in this country mate.

dricco

cc87 wrote: »

A pro rugby league player would not have a diet that would lead to a low body fat as they would bf to be around 15% so as to provide some protection from the repeated blows their body would take. They would also have a big calorie requirement as they would be training 2/3 times a day

Also whats you 1rm in deadlift and squat??
With the program the way it is chances are you will get bored of it or burn out cos your doing way too much i think.

Plus you will end up spending a fortune on supplements with the amount your taking!

The GUIDELINES are from my cousin not the diet and trust me, he's not 15%. He's about 10%. They'd all typically be between 8%-12%. What good is fat in contact, I'd prefer to have muscle. All the fat is doing, is slowing you down.

1rm for deadlift is 120Kg
1rm for squat is 110kg.

dricco

Degsy wrote: »

"Sweets/sugar candy and chocolate bars/chocolate candy"

We dont have candy in this country mate.

Look, I got it from my cousin, maybe he got it from a coach or maybe he pulled it off the internet himself, to be honest I don't really care. I'm here to get some advice on my plan and to be honest it looks like you have nothing valuable to add.

Jimmy Bottlehead

If you're whining about the responses about your program, why ask the forum what it thinks in the first place? To answer your question, people think your program sucks. Now you can either ask for advice choosing a new one, or continue with this current one. Probably the wrong place to look for undeserved pats on the back though.

Sangre

Jimmy Bottlehead wrote: »

If you're whining about the responses about your program, why ask the forum what it thinks in the first place? To answer your question, people think your program sucks. Now you can either ask for advice choosing a new one, or continue with this current one. Probably the wrong place to look for undeserved pats on the back though.

In fairness people are whining about colloquiums and doubting his sources. Hardly constructive.

cc87

Why not look into one of the strength programs like starting strength, stronglifts or even wendlers 5/3/1.........theres no need for all the assistance stuff in your program. You would be better off keeping it simple and if you really want your 6 pack throw in some core stuff at the end of your workout.

Me, id prefer big shoulders,legs,chest and back......this is ireland, never get much of a chance to show off a 6 pack!! :D

dricco

Jimmy Bottlehead wrote: »

If you're whining about the responses about your program, why ask the forum what it thinks in the first place? To answer your question, people think your program sucks. Now you can either ask for advice choosing a new one, or continue with this current one. Probably the wrong place to look for undeserved pats on the back though.

I hear for advice please!! Just don't see the use in someone just adding a comment that plan is crap and that's it.

dricco

cc87 wrote: »

You would be better off keeping it simple and if you really want your 6 pack throw in some core stuff at the end of your workout.

Me, id prefer big shoulders,legs,chest and back......this is ireland, never get much of a chance to show off a 6 pack!! :D

Sorry never put that in. I do p90x core workout after the session on day 2 and day 4

shootermacg

Doing biceps 2 consecutive days is bad IMO. if you're going to target the same muscle 2 days per week, then leave some space.

As the guys have already said there are better more thought out workouts available for free. Doug's 4 day split needs a bit of jiggling as far as the days are concerned, but it's a nice mix for a 10 week workout.

Food-wise, yep that's a lot of shakes. Personally I have 2 shakes. Pre and post workout. I don't see a need for fast protein during the day. I just take the pre workout shake because I'm pressed for time usually.

I would see a seperate leg day as unavoidable for me. I simply am too wasted to mix em up, I find back and legs to be pretty tough. So I train

1)shoulders & tris,
2)back
3)rest + cardio
4)chest and bis,
5)legs.


I've been having problems with the bent-over row, Don't think this is a good exercise for me. Anyone have any suggestions? I'm still doing the straight legged deadlift for now.

mrkf1984

dricco wrote: »

+ 2 Slices of girlfriend homemade brown bread(no butter)

what happens if u break up with your girlfriend? your eating plan will be ruined

brutusthebarber

mrkf1984 wrote: »

what happens if u break up with your girlfriend? your eating plan will be ruined

WTF?? That's just pointless.

Lads, the OP came on looking for advice and you give him crap about phrases he used in his post??? ffs

OP, cardio mentioned 531 and Starting Strength. Read up on the programs and buy the books.

Personally I'd go with Starting Strength.. BUT 531 is good aswell. See which one you think will suit.

Good luck!

dricco

brutusthebarber wrote: »

WTF?? That's just pointless.

Lads, the OP came on looking for advice and you give him crap about phrases he used in his post??? ffs

OP, cardio mentioned 531 and Starting Strength. Read up on the programs and buy the books.

Personally I'd go with Starting Strength.. BUT 531 is good aswell. See which one you think will suit.

Good luck!

Thanks for the help, going to reduce my reps to 10,8,6 on some and 8,6,5 on on others and might add a fourth set for 2 reps.

shootermacg

I do 4(12, 10, 8, 6) for compound, and 3(10, 8, 6) for arms.

stephentbb2000

Hi Dricco,

First of all your programme should be a max of 6 weeks and at this stage you need to re evaluate it and change or there will be no progression as your body will adapt to it.

Second of all your programme is to general, you need to set out specific targets, ie strength/body composition/muscular endurance etc.

Third of all, you should try and seek advice from someone close by who can professionally make out programmes.

You will keep a level of appearance and fitness doing what our doing but more than likely you will not achieve your goals. Any Qs post them

eroo

If strength is your goal - drop the bodybuilding routine. Each training unit should be total body, with 2-3 units per week. Focus on compound lifts such as squat, deadlift and clean or snatch if you know them(ONLY IF YOU KNOW THEM, HOW TO DO THEM AND KNOW YOUR LIMITS), with rep range of 3-5. 8 weeks will do, with week's 4 and 8 being 'unloading' weeks i.e. 1 unit each week

If hypertrophy is your goal, simplify your programme to something like upper body/lower days. Back+arms routine is too complicated and should only be used by bodybuilders. Total body routine as above except with rep range of 5-12 will do you better.

Body building routines work for bodybuilders. Too complicated and time consuming for normal people :P

shootermacg

Anyone feel chest + tri's or back + bi's is a bit of a let down?
I actually do chest + bi's and shoulders + tri's and back / legs get their own days (cos they kill me, especially leg day).

The reason behind this is you're working the tris on chest day and the bi's on back day, so my question is can you get good arm work done on the parts involved in the compound's for that day.

A little off topic I know but I'd welcome some input.