Help With Workout Routine

shortys94

Hey,

I've been going to the gym since August 2011 pretty much every second day. I weigh 80kg right now and am about 6 foot tall. I began taking whey protein after every workout about 2 months ago.

As I said I go every two days,
DAY 1
Shoulders
Military Dumbell Press Ups
24kg x 6
22kg x 7
20kg x 8
Shoulder Press
50kg x 10
60kg x 8
70kg x 5
Front Dumbell Raise
16kg x 10
14kg x 10
12kg x 10
Biceps
Ez Curl Raise (Wide Grip)
30kg x 8
25kg x 10
15kg x 10
Ez Curl Raise ( Close Grip)
25kg x 10
20kg x 10
10kg x 10
Bicep Curl (Rope)
18.75kg x 10
16.25kg x 10
13.75kg x 10
DAY 2
Triceps
Skull Crushers
30kg x 8
20 kg x 10
10kg x 14
Tricep Dips
(Add 10kg to bodyweight) x 10
(Add 8kg to bodyweight) x 10
(Add 6kg to bodyweight) x 12
Tricep Pulldowns
18.75kg x 10
16.25kg x 10
13.75kg x 10
Legs
Squats
30kg x 10
45kg x 10
55kg x 10
Leg Extension
65kg x 10
55kg x 10
45kg x 10
Seated Leg Curl
65kg x 10
55kg x 10
45 kg x 10
Day 3
Chest
Dumbell Press Ups
34kg x 7
32kg x 8
30kg x 8
Incline Dumbell Press Ups
30kg x 8
28kg x 7
26kg x 9
Dumbell flies
18kg x 10
16kg x 10
14kg x 10
Back
Latt Pulldown
80kg x 10
75kg x 8
70kg x 6
Seated Row
50kg x 10
60kg x 8
70kg x 6
Deadlift
30kg x 10
40 kg x 10
50kg x 10


The problem is Ive done this routine pretty much the same for the past 8 months, without much change, Ive begun to become less motivated and find myself doing one body part and only making a small attempt at doing the rest. I do these three workouts, before each I run for 10 minutes.

I want to put on weight but find myself losing some, i was around 82, 83kg, if anyone can recommend any exercises or changes in routine it'd be great.

Usually go to gym on my own and have made this routine by myself, Im going to try going with a few buddies of mine again but its hard to change schedule to go with them.

Thanks!

Smiley Dave

I want to put on weight but find myself losing some, i was around 82, 83kg, if anyone can recommend any exercises or changes in routine it'd be great.

Eat more. Your muscles grow when you have a calorie surplus as you need to provide energy for them to grow and if you're losing weight it means you have a deficit. Just do that, continue what you're doing and you should see improvements.

shortys94

Cheers man

CrazySka

8 months is a long time to do one routine man, I would be bored out of my mind to be honest, not to mention that your body is going to get completely used to it. also you dont seem to be progressing too well on your squats and deadlifts, what weights did you start them on?

Get a trainer and get a program done up would be the first thing I would say, reveisit them every 8 weeks or so, look around for someone with a good reputation and who shows the kind of results you want, move around if youre not happy with the results evey 4 months or so. Best money you'll ever spend imo.

3 bicep exercises seems a lot to me, same for triceps, could you not achive the same results by concentrating more on pull ups and dips, I would concentrate more on squatting, deadlifting, pull up and dips with added weight if you can, more benching and push ups with weighted backpack if possible. 4/5x8 on squats, deads, 5x5's on pull ups, dips but mix up the sets every 6 weeks or so at the very least.

All my opinion, no doubt one of the regulars will be along shortly too tear it apart or else put structure on it

shortys94

Yea man cheers I know what you mean, I hate doing deadlifts and squats, mainly deadlifts because I'm scared of screwing up my back, I know you keep your chin up and back straight or arched and sit into it, still scared of pulling something

Yea I do feel as if I've hit a plateau maybe because I'm so bored by the routine

CrazySka

If you feel that way about deads then would definitely recommend seeing a trainer, its possible something isnt right in your form, I found that I could watch a thousand videos on form but it would go out the window when id try on my own, I needed someone there to 1. point out the things I was doing wrong and 2. point out the weaknesses and mobility problems that were stopping me from ever having the best possible form for that type of movement.

I was in a similar boat about 9-10 months ago man, I was making ok progress but ignoring some important things, now I have a new inventive progaram every 8 weeks or so, lots of other things to work on too like different interval/tabata stylle workouts and mobility stuff to do all that keep things fresh, makes a massive difference to both progress and enjoyment, you gotta enjoy this stuff at the end of the day dude.

Sephiroth_dude

CrazySka wrote: »

If you feel that way about deads then would definitely recommend seeing a trainer, its possible something isnt right in your form, I found that I could watch a thousand videos on form but it would go out the window when id try on my own, I needed someone there to 1. point out the things I was doing wrong and 2. point out the weaknesses and mobility problems that were stopping me from ever having the best possible form for that type of movement.

I was in a similar boat about 9-10 months ago man, I was making ok progress but ignoring some important things, now I have a new inventive progaram every 8 weeks or so, lots of other things to work on too like different interval/tabata stylle workouts and mobility stuff to do all that keep things fresh, makes a massive difference to both progress and enjoyment, you gotta enjoy this stuff at the end of the day dude.

Do you change it up urself or do get a trainer to do you a new program every 8 weeks?

CrazySka

Sephiroth_dude wrote: »

Do you change it up urself or do get a trainer to do you a new program every 8 weeks?

I get a trainer for it but Im sure very 10-12 weeks even would be better than tapping away at something for 8 months.
Worth it for the cost imo

shortys94

Yea the gym provide a free advisory session with a personal trainer so might sign up for that, sometimes I feel like I dont make progress but I guess once you start you want to achieve better goals all the time.