RE: Adice on my workout?

bravojohnny

Hi All,

Firstly I would like to say I really enjoy reading all the threads in this forumn.

Anway below is my typical weekly workout any advice would be greatly appreciated:

Monday:
Dead lifts
Squats
Lunges
Leg extensions
Calf raises
Chin ups
Pull ups
sit ups

Tuesday:
GAA training

Wednesday:
Bench Press
bent over rows
Chest flys
Over head triceps
shoulder press
chin ups
pull ups
sit ups
Milatary press ups

Thursday
Rest

Friday
GAA training

Sat
rest

Sun
gaa match

Any advice greatly appreicated.

faceman

Might help if you specify your fitness goal first. hard to tell what kind of feedback you are looking for

bravojohnny

Thanks Faceman,


I am basically trying to lose fat & gain some muscle & improve my fitness level (& speed if possible).

My stats are:
I am 5'10" & weigh 173lbs.

Any advise would be greatly appreciated

bravojohnny

I suppose I should have posted my diet:


Breakfast:
Bran Flakes or
Porridge with fruit or
Peanut butter with wholemeal toast x 2 slices
with a Protein shake with 700mls of milk
Yoghurt

Snack:
Fruit (either a bannana / apple / pear / kiwi)
or handfull of mixed nuts

Lunch:
Tuna salad or
pasta with tomato based sauce (on days im GAA training) or
soup & brown bread or
chicken salad


Snack
Fruit (either a bannana / apple / pear / kiwi)
or handfull of mixed nuts


Dinner:
Fish (slamon / cod etc) with vegtables & patotes or
beef with vegtables & patotes
spagetti bolgonese with tomato based sauce or
chicken with vegtables & patotes
Steak onions mushrooms & potaotesor
chicken fajatas with salad or
Lasagne & salad or

Snack:
Peanut butter with wholemeal bread 1slice or
Cottage cheese with wholemeal bread 1slice

Protein shake with water after workout

I also drink between 3-5 liters of water each day

I do have a few beers at the weekend (about 5 points of guinness)
& I tend to eat bad maybe on 1day over the weekend I would have a pizza / chips, burger etc.


Any advice guys?

Thanks

David Matthews

Hi There,

I'd be concerned at the amount of leg work and its timing, Match Sun,weights (legs) Monday, Gaa Training Tues, weights (Upper body) weds.. Its surely full on.. This is a 2 mins observation seems to me at least switch the weight session from weds to monday, change focus on monday to upper bady ( Allow recovery to the lower limbs).
I'd need a an hour or so to tweak your programme...

metamorphosis

Dave Matthews - link removed from your post. Please read the charter before you post again. Thanks.

bravojohnny

Cheers dor the adivce Dave Matthews, much appreciated!

witless1

I'm 100% not an expert and glad to admit that so take what I say with a pinch of salt.

I'm in a situation similar to yourself but my sport is football (soccer for those inclined to call it that!) and I would follow a similar training pattern to yourself. What I found from experience is your gym time and workout needs to match where you are at in your season. So for me I have pre season starting in 3 weeks time so right now I am doing a leg weights + cross trainer day and my other day is upper body weights + mix of cardio equipment. Come 3 weeks time I will drop the leg weight session and do a light cardio session instead because the first 3 weeks of pre-season is fairly intense running and my legs need the rest days. Once I get into the swing of the season I reintroduce leg weights. The main problem I have had the last 2 years is the weather, we basically lose the ability to train for 2 months straight and a number of weeks we would lose out on a session as well. That means our sessions usually step up a notch so your gym work has to complement that. That's pretty much how I have always looked at it though, gym work is the complement to your real sport.

When the weather is good though it's easy enough to predict what way our sessions go particularly if you know when you have fixtures. For me our tuesday training session is the more intense running session with the thursday session more technical. I find in that situation I would probably do an upper body workout the monday with wednesday being a light leg session and friday + sunday my days off if I had a match the saturday. If my match was sunday i'd do a light cardio session on the saturday with minimal weights. If I have no match at all the weekend I'd use the saturday for a more intense leg session and full on cardio session.

Then go for pints and ruin it all haha Such is the joys of amateur sport!

bravojohnny

Thanks for the advice witless1,

I know what your saying & I often do mix up my schedule to suit the week ahead, eg. sometimes we have a match on Saturday so I might to upper body weights on Sundday.


Ha ha, I hear what your saying about ruining it all by going out drinking pints & then you wake up the next day feeling guilty!

witless1

I blame how long our is because you can't really avoid having a few pints, start of July to the end of April (or into May in a bad winter) pretty much if you include pre-season. I suppose GAA is just as bad considering ye stop for a couple of months with the main championship on. There's nothing like going for a few pints after winning a match though, a reward for the hard week. At least that's what I tell myself

PatrickMac

Haha, my first ever post. Have to fill my days ya know. hey Bravo, whats your metabolism like? and do you tend to put on muscle easy enough? If so, you could do some weighted plyometrics. That could still build size in a person with strong genetics for muscle growth, and it would directly improve your game on the pitch, providing speed and kicking power. You could also add more functional work related to GAA, like medicine ball work to mimic holding and controlling the ball. Now'd be the time to do it

bravojohnny

Hi PatrickMac,

I suppose I do find it 'easy enough' (well compared to my friends) to put on muscle so maybe I will add Plyometrics Box Jumps into my routine.

Thanks for the advice PatrickMac!