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2005/03/12, 07:42 PM
Monday:
Chest:-
Flat Dumbell Press 4 x 8
Incline 3 x 8
decline 3 x 8
Flat flys 4 x 8
Incline flys 3 x 8
Forearms:-
Wrist curl/reverse 3 x 8
Abs:-
Crunches 3 x 30
10-20min run
Tuesday:
Traps:-
Shrugs 4 x 8
Back:-
1 arm rows 4 x 8
Bent rows 3 x 6
Cleans 3 x 6
dead lift 4 x 8
Pull ups 3 x max
10-20min run
Wednesday:
Shoulders:-
Side Lats 3 x 5
Rear Lats 3 x 12
Military Press 4 x 6-8
Triceps:-
Close Grip Bench 4 x 6
Weighted Dips 4 x 5
Pull Downs 4 x 8-12
Abs:-
Leg Raises 3 x 30
Thursday:
Legs:-
Squats/calve raises 5 x 8/12
Leg Curls 4 x 8
Leg Extension 4 x 8
Biceps:-
Preacher barbell curl 4 x 8
Chin ups 4 x max
10 - 20 min run
Friday:
20min swim
Saturday:
20min swim
Sunday:
rest
I also work as a Carpenter 5 days a week.
Diet
Breakkie 6am
4 toast 300g baked beans 500ml of any juice
Smoko 9:30am
2 bananas, a pear, an apple, plum, a nectran
Lunch 12:00pm
4 vegimite sandwiches.
usually drink bout 2 liters of cordial during the day and 2 liters of water dependin on wat type of work im doin and how thirsty i get.
4-6 usually workout usually drink around 1 liter of water during a workout
straight afta a workout i have a protein shake and dinner usually drink bout 500-1000ml of water
7-8pm i have a snack, usually 300g of meat and some soup also i drink another 500-1000ml of water.
10pm go 2 bed and have a protein shake.
Also i cant eat milk products in the mournin from 6am till 12pm cause i usually vomit it up. i use 2 eat 600grams of yogurt ( smoko ) and have 8 weetbix wit a protein shake in the mournin, but i was getting prtty sick so my protein intake in the mourning is really low, is it bad trying 2 cram it up at the end of the day? should i have another protein shake and some more bananas on the way home, just b4 the workout?
sorry if this post is too long, its just my 2nd one, i want do anymore this long :)
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2005/03/12, 08:03 PM
I wouldn't work out straight 4 days in row.........i'd rest on weds or so
seems like your doing alot of lifting each day.
Depending on your intensity , I think you should only do no more than 4 excercises for big muscles( chest , back etc) and 3 for lil ones.( arms)
next......on back day i'd suggest doing dls 1st.......your gonna be wasted by the time you get to them, if you don't.
cleans although a very good excercise, isn't for body building, namly for athlets, if you do them the rep are usually under 4 or 5......preferably 3.....since the gal is quickness, and explosion and not weight.
but what is your goal? get cut? bulk up? get stronger?
for the diet part.......main thing you need to be concerened with are calories......next protein in take.
everything will depend o your goals, i'm into strength training and into sports.....so my carb are 300 plus and so is my protein......plus another 100g of fat...puts be at about 3300 calories. I'd i'm cutting i drop to about 250 g carbs in summer when i not as active and i'm trying to drop a lil bit of fat.
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My drinking squad, has a cheerleading problem!!
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2005/03/12, 09:03 PM
andrew youve uped your calories!!! congrats :big_smile:
chippie what are your main goals??
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2005/03/12, 09:12 PM
my Goals b4 my 21st b'day r
Weigh 80kgs and be ripped
Bench 130kgs
Deadlift 200kgs
Squat 180kgs
Military Press 100kgs
These are my current lifts r ( im 72kgs ) 20yrs old, there prob a warm up lifts for u :)
Bench: 85kg
Deadlift: 145kg
Squat: 125kg
Military Press: 70kg
I usually workout weneva i can. if im not 2 swore from working that day or if i got energy 2 still burn i like doing something. and i like doing cardio cause ive always done it since i can remember.
also i use 2 do dls but i changed that because i get more buggered from doin cleans, and if i do those other exercises first im really warmed up and can lift alot more on my deads.also wen i do cleans i dont do 6 rly fast 1's, i time myself. i do them in bout 2mins, i do the lift then have a 10sec break and do the lift again. i dunno if thats the wrong way of doing it, but i can get heavier weights on this way and i feel alot more swore that night then just dropping of 20pounds and doin 3-5 quick 1's.
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2005/03/13, 10:57 AM
I would suggest moving one of your swim days up to Wed. to give yourself a break in between lifting days. You cant take dairy in the am, but what about eggs? I have 5-6 hardboild eggs, oatmeal w/sugar free jelly or sugar free maple syrup mixed in, and fruit of some kind. I don't eat the yolks(give them to the dog) Maybe my coat would be shinnier if I did eat the Yolks?
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2005/03/13, 03:24 PM
First off you volume is way too high which makes me wonder what your intensity is....
also you should do big movements first...deadlifts before rows...pulldown is a back movement not tricep....so do milary presses before you do lateral/front raises.....
no need to do 2 row movements...
chin ups are more of a back movement than bicep...
Cleans as Andrew pointed out is not bodybuilding in nature...so move it to shoulder workout and do it first...it's very exhausting if you do it correctly...
I would just stick to about 8-12 sets max per big body part and 6-8 sets for the smaller body parts....Drop sets are also counted as 1 set....
Your chest volume should be wayyyy less....it's overtraining...I would rest every 2 days....
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2005/03/14, 01:11 AM
Cleans do take a lot out of me, just them and deadlifts on back days.1 arm rows, bent rows,shrugs, pull ups i do em cause i fought i wasnt rly doin my bak enuf wit just those otha 2 exercises, which is y i was askin for advice:).
hmmm ive changed my chest cause i was doin that 1 for the past month. the new one is:-
flat bench 4 x 8
incline bench 3 x 8
decline bench 3 x 8
wit forearms/abs
em i still doin 2 much? its sorta wierd wit my chest, sometimes i dun feel any pain untill 2 days later. wen im doin nuttin i feel more swore.
should i get rid of swimmin completly, cause if i do it before my tricep/shoulder day im rly swore from swimming and cant push myself as hard.
hardboiled eggs ok ill eat a few of them then. wen u take out the yoke/yellow part how much protein/fat do u lose from the egg? the normal servin size for 2 eggs 110grams is 13 grams of protein, 10 fat and 3 saturated fat ( says that on the box ).
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2005/03/14, 02:01 AM
10 sets for bench is about right...back should be no more than 12-15 sets...(deadlifts, 1 row movement, 1 pull-up movement)
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2005/03/15, 05:40 PM
Each large egg white has @3.5g of protein and no fat or cholesterol. The yolk has about 3g of protien, 5g of fat, and @210mg of cholesterol.
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2005/03/15, 07:57 PM
Whole eggs are perfectly healthy....egg yolks have most of the vitamins/minerals....and the cholesterol in eggs had no effects on body's cholesterol levels from recent studies.....
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2005/03/15, 08:03 PM
I read somthing thats says cholesterol.....I somthing your body has to have.....and is concered a steriod. also that is get "converted" into testasterone or supports it or somthing.
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\" The only true eye, is your minds eye\"- plato
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2005/03/16, 02:52 AM
kk thx for that. i usually like scrambled eggs wit parsely beta en boiled ages, or is boiled eggs beta?. ill prob have 6 eggs, take out 3 yokes and keep 3 yolks just 2 even it up a lil.
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2005/03/16, 06:31 AM
yea cholesterol is used by the body to create testesterone...
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2005/03/16, 10:28 AM
menace3000,
Your correct, cholesterol is important to the body(makes cell membranes, hormones). Most of the cholesterol found in the body is made in the body. Only @20-25% comes from the diet as a matter of fact the body makes cholesterol from carbohydrates. That said, if you consume lots of meat, egg yolks, and dairy you increase saturated fats in the diet,and this can lead to higher levels of blood cholesterol. Most of the studies of eggs used much smaller quanities of eggs than we are talking about, usually 1 or 2 a day vs the 8-10 I consume a day.
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