Workout critique

Mr_Hat

I'm in my mid 30s and have just started back weight lifting. I was in a accident recently and injured my lags and lower back. So Ive been advised to avoid weight bearing excesercis for the next six months or so while my body recovers. Im 32, 5 9 and weigh 192lbs. So a little tubby

So this is what Im doing at the moment. Ive included the name, Set and final weight. Which is the the weight at which I can do no more reps. Its sounds odd, but realistically like everyone else. I wanna have a upper body like Crowe or Jackman. I realise this is not going to happen over night. But some advise would be great. I work out three days a week. Repeating one work out twice. So here it is

Close Grip bench 6,5,4 55lbs Olympic bar
Incline BB bench 6,5,4 60lbs Olympic bar
Decline BB Press 6,5,4 55lbs Olympic bar
Inclince DB bench 3x8 17.5kg
decline DB bench 3x8 17.5kg
Incline Fly DB 10,6,4 17.5kg
BB curl 6,5,4 45lbs
Alternating DB curl 10,6,4 15kg
Palm down wrist curk 5x25 4kg

Workout 2
Flat BB Press 6,5,4 65lbs Olympic Bar
BB Shrugs 10,6,4, 100lbs Olympic bar
Bent over row 10,6,4 50lbs Olympic Bar
Flat DB Fly 10,6,4 17.5kgs
Incline DB Fly 10,6,4 17.5
Hyper-extensions 3x12
DB shoulder press 6,5,4 17.5
Front plate raise 3x12 25lbs

Obviously I haven't included the weight of the Olympic bar. My diet is 60 % carbs, 20% and 20% fats. Ive also been supplementing my prot intake with shakes. So my prot in take is reality between 30 and 40%

Oh and I also do some light cardio on my off days a 3km run/jog/walk depending on how much Im up to. So Feedback welcome. Im looking at you Gem and Degesy

Jarren

OP

In order to help you we need to know more exactly what you eat first,changing your eating habits should the most important thing on your list IMHO

Mr_Hat

Ok, this the easiest part

Breakfast
Porridge EVERYDAY

Lunch
Cob of Corn, beans on toast, nut cutlet or a baked patato

Evening Meal
Wholemeal Spaghetti with homemade sause

And a protean shake post workout and before bed

Mr_Hat

Ok, this the easiest part

Breakfast
Porridge EVERYDAY

Lunch
Cob of Corn, beans on toast, nut cutlet or a baked patato

Evening Meal
Wholemeal Spaghetti with homemade sause

And a protean shake post workout and before bed

Oh I dont eat meat

Mr_Hat

Thanks in advance

Jarren

Mr_Hat wrote: »

Ok, this the easiest part

Breakfast
Porridge EVERYDAY

Lunch
Cob of Corn, beans on toast, nut cutlet or a baked patato

Evening Meal
Wholemeal Spaghetti with homemade sause

And a protean shake post workout and before bed

Oh I dont eat meat

This is actually the most difficult part,really I don't remember seeing such bad diet before!!!

First and the most important thing is to educate yourself about the food,starting here

Read stickies here

http://www.boards.ie/vbulletin/showthread.php?t=2055963342

http://www.boards.ie/vbulletin/showthread.php?t=2055963342

Track your calories here

http://www.livestrong.com/thedailyplate/

Learn more about healthy foods

http://whfoods.org/


to exercise - http://www.exrx.net/Lists/Directory.html

and remember

you would have to know what is more important to you

losing fat or building muscle - those are two opposite goals.

My 2cents

Mr_Hat

Bad diet. REALLY????
It was ut together for me by a dietician.
Do you really think its that bad, REALLY???
Are you a dietican or medical professional.
I'm sorry if I'm sounding disrespectful. But thanks for the feedback.
Im hoping to put on some muscle

Jarren

Nope
Not dietician/nutritionist/expert just an average Joe who reads loads of nutritionist data
and draws his own conclusion.
I can't really comment about your dietician,I'm sure that that he/she meant well

Coming back about your diet

It needs very major shake-up I'm afraid

out of curiosity, do you add a milk to your porridge/protein shake?

Scuba Ste

Looks like a fantastic way to develop rounded shoulders and get injured.

It's 8 chest exercises and 1 upper back.

Diet's the least of your worries imo.

Hanley

Mr_Hat wrote: »

Bad diet. REALLY????
It was ut together for me by a dietician.
Do you really think its that bad, REALLY???
Are you a dietican or medical professional.
I'm sorry if I'm sounding disrespectful. But thanks for the feedback.
Im hoping to put on some muscle

If that diet was put together by a dietician with the intent of it helping you gain muscle then once again my opinion of the fitness industry in ireland has declined further.

It's terrible. Far too low in protein, and in all likelihood to low on kcals too, but that depends on portion sizes.

cmyk

Along with 9 pushing:2pulling exercises. Recipe for injury in my opinion as mentioned before! Can I ask if you've been advised not to do any weight bearing exercises for lower back/legs, why you're doing bent over rows and back extensions?

You also say that you can run 3k? I presume you have decent mobility and are walking around, sitting and standing etc? Or in other words effectively squatting in some capacity?

Also mentioned before you're diet could be reviewed, 2nd time in a week we've seen crazy recommendations by dieticians. Mainly carbs, major lack of fats/proteins.

Typing this on a phone and just reread all that, the intention isn't to read as harsh so apologies if it comes across that way.

Mr_Hat

Hanley wrote: »

If that diet was put together by a dietician with the intent of it helping you gain muscle then once again my opinion of the fitness industry in ireland has declined further.

No its a low chelesterol diet. My chlesterol is 7.2 hence the no meat. Dieticans are not nutrionlists. Anyone can do a 6 week course and be a nutrionlist.

Mr_Hat

Unfortunaltly I can not not deviate from that diet. A Personal Trainer put that program tpgether. And to be honest I found it stressfull on my back. So thanks for the advice. The last thing I want is another back injury. I think I'll also be looking for my money back!!!
I have some mobilty. At the moment Im only really fast walking the 3km. I wasnt trying to be narky earlier. And thanks for the advice. You may of saved me a slipped disc and back surgery.

Hanley

To be totally honest, without knowing your medical history and the extent of your injuries, it sounds like ya could be being taken for a ride by almost everyone you've come across.

If you've a nagging injury, assuming there's no structural issues, it's probably a result of imbalances/mobility issues.

Not eating meat to reduce cholesterol... that's a bit mad. There's studies that point to carb intake having a higher bearing on things. And even if they didn't, lean meat like chicken contains no fat and couldn't possibly have an impact on cholesterol levels.

As for the training, it seems like the PT hasn't taken what you've told them into consideration and have jsut given you a generic poorly constructed program.

But again, that's all speculation and it's easy for me to sit in the ditches and criticise.

Mr_Hat

Hanley wrote: »

Not eating meat to reduce cholesterol... that's a bit mad. There's studies that point to carb intake having a higher bearing on things. And even if they didn't, lean meat like chicken contains no fat and couldn't possibly have an impact on cholesterol levels.

Are you insane. Red meat is the major source of dietary cholesterol, Whas studies. Are yo a trained medical professionall. Because if not you really shouldnt be posting advice like that. I'm sorry if I sound a little flippant. I really appreciate your other advice. I do appreciate it. But I think posting something like that if your not a trained professional is kind of reckless. But thaks again. I might consult my phycio and see what he can come up with. Im metting him Monday morning so I'll post up any program he suggests. Actually I think Ill drop him a mail now. Thanks again.

Mr_Hat

Hanley wrote: »

Not eating meat to reduce cholesterol... that's a bit mad. There's studies that point to carb intake having a higher bearing on things. And even if they didn't, lean meat like chicken contains no fat and couldn't possibly have an impact on cholesterol levels.

Are you insane. Red meat is the major source of dietary cholesterol, Whas studies. Are yo a trained medical professionall. Because if not you really shouldnt be posting advice like that. I'm sorry if I sound a little flippant. I really appreciate your other advice. I do appreciate it. But I think posting something like that if your not a trained professional is kind of reckless. But thaks again. I might consult my phycio and see what he can come up with. Im metting him Monday morning so I'll post up any program he suggests. Actually I think Ill drop him a mail now. Thanks again.

Mr_Hat

So it seems he has already sent me a program. I did ask him about it this morning. Feedback on the prograk grately appreciated. I want to try and put some muscle on.

EXERCISE
Set #1
Set #2
Set #3
Set #4
Flat Dumbbell Bench Press: 3 sets of 8-12 reps XX
Incline Barbell Bench Press: 3 sets of 12 reps XX
Pushups: 3 sets to failure XX
Incline Dumbbell Flyes: 2 sets of 15 reps XX XX
Barbell Curls: 4 sets of 8-12 reps
Lying Triceps Extensions: 4 sets of 8-12 reps
Machine Preacher Curls: 3 sets of 15 reps XX
Triceps Rope Pushdown: 3 sets of 15 reps XX
Behind the Back Barbell Wrist Curls: 4 sets of 15 reps

Workout 2

EXERCISE
Set #1
Set #2
Set #3
Set #4
Arnold Press: 3 sets of 8 reps XX
Side Dumbbell Raise: 4 sets of 12 reps
Lying Rear Delt Raises: 3 sets of 12 reps XX
Pullups or Wide-Grip Pulldowns: 4 sets of 12-15 reps
Overhand Grip Barbell Row: 3 sets of 8-12 reps XX
Close-Grip Pulldowns: 4 sets of 12-15 reps
Barbell Shrugs: 4 sets of 12 reps
Bench Dips: 4 sets of 12-15 reps
Preacher Curls: 4 sets of 12-15 reps
Dumbbell One-Arm Triceps Extension: 3 sets of 15 reps, each arm XX
Alternate Dumbbell Curl: 3 sets of 12 reps, each arm

I know I probably sound like a dick at this stage. But thanks for everything so far.

Brian?

Mr_Hat wrote: »

Are you insane. Red meat is the major source of dietary cholesterol, Whas studies. Are yo a trained medical professionall. Because if not you really shouldnt be posting advice like that. I'm sorry if I sound a little flippant. I really appreciate your other advice. I do appreciate it. But I think posting something like that if your not a trained professional is kind of reckless. But thaks again. I might consult my phycio and see what he can come up with. Im metting him Monday morning so I'll post up any program he suggests. Actually I think Ill drop him a mail now. Thanks again.

Dietary cholesterol =/= blood cholesterol.

Read this for a start.

http://www.boards.ie/vbulletin/showthread.php?t=2056250463

Mr_Hat

briankeating wrote: »

Dietary cholesterol =/= blood cholesterol.

Read this for a start.

http://www.boards.ie/vbulletin/showthread.php?t=2056250463

Sorry I was wrong. Sorry folks.

Owen_S

I'm doubting this person's knowledge of weight training, since that routine lacks structure and is a recipe for overtraining and bad progress. As pointed out already, there is a problem with too much emphasis on pushing motions, and not enough on pullling. This will just lead to imbalances and posture problems. There is also far too many isolation exercises, beginners should focus on compound exercises.

You would probably be better off starting on a proven full body routine such as 'stronglifts' or 'starting strength', as both allow you to start with very light weights(empty barbell) which would be better for body and allow it to get used to the strain. The progressive weight increases will also last a long time, and you should have a good amount of strength by the time you plateau(stop increasing the amount of weight).

Mr_Hat

Thanks Owen, Are Strong lifts and starteing strenghts books or websites.
It seems there is quite a lot more to this then I initially thought. If both my PT and Physico cant put a program together. I really need to do some reading on my own an find out.