New Routine and diet

giblets · 10-10-2004, 07:20 PM

Just started a new routine today, and was looking for some advice.

Currently I am doing the following:

Monday: Biceps, Back, 20-30 mins Cardio
Tuesday: Chest, Triceps
Wednesday: 20-30 mins Cardio
Thursday: Legs and Lower body
Friday: Shoulders, neck, forarms, 20-30 mins cardio.

I feel good at the end of each session, but I'm wondering if I'm actually doing things in the right order. I've researched what I need to do to get what I have above (ie. working the chest also works the triceps).

My Diet took a turn for the worst, but now its back on.

Currently, I'm eating 5-6 meals a day.

Breakfast: Scrambled eggs (3 eggs), 2 wholemeal toast no butter, 1 Bowl of Whole Wheat cereal, Orange juice and 2 glasses of water.

Snack 1 : Grapes, nuts and Protein Shake

Lunch: Tuna and sweetcorn baked potatoe with wholemeal bread. 1 Pt Semi Skimmed milk

Snack 2: 2 Banana's, Sandwich of some description. (usually chicken)

Dinner: 2 Chicken breasts in low fat sauce with Pasta, Protein Shake.

Supper: nuts, grapes.

I drink around 2-3 litres of water a day.

Does this look good, or should I change it somewhere? any help would be great guys

zx9rjas · 10-10-2004, 09:15 PM

Am not sure of your experience of training but your diet looks good (although it does not show how much you are eating as in calories, protein, carbohydrates, fats and also your bodyweight and bodyfat)

Training looks good but not sure of sets per bodypart.

Also it is not necessary to train your neck or forearms, these get worked throughout all your wokouts, unlesss you are a 20 stone giant these are not reccommended as they are fine tuning for pro competitions.

I have tried cardio at the end or after my wokouts but found it compromised my gains as your body needs refuelling after a good workout, not 20-30 mins of cardio.

If you want to do your cardio on wokout days I found the best time is before breakfast in the morning as your body is at its lowest glycogen levels and burns bodyfat better.

J

Absfreak · 11-10-2004, 11:05 AM

Quote:

Originally Posted by zx9rjas

Am not sure of your experience of training but your diet looks good (although it does not show how much you are eating as in calories, protein, carbohydrates, fats and also your bodyweight and bodyfat)

Training looks good but not sure of sets per bodypart.

Also it is not necessary to train your neck or forearms, these get worked throughout all your wokouts, unlesss you are a 20 stone giant these are not reccommended as they are fine tuning for pro competitions.

I have tried cardio at the end or after my wokouts but found it compromised my gains as your body needs refuelling after a good workout, not 20-30 mins of cardio.

If you want to do your cardio on wokout days I found the best time is before breakfast in the morning as your body is at its lowest glycogen levels and burns bodyfat better.

J

BUMP

Optimum training time is 45 mins, 60 mins max.

giblets · 11-10-2004, 02:01 PM

hehe.. sorry, knew there was something else I should've added..

I'm doing 3 set of 10-12 reps per exercise. I'm doing 5 exercises per day.

I think my overall Calorie intake is about 3600 to 4000 per day..

With my job, I can't really do cardio during the morning, since I have a 1 hour drive to work, which is why I do my cardio after a work out.

I normally do weights for approx 45- 50 mins..

giblets · 16-10-2004, 10:53 AM

Ok, this is my full workout with reps, sets and tempo I use.

Monday Biceps and Back

Bicep Curls 3 x 8 301
Lat Pulldown 3 x 8 301
Hammer Curls 3 x 8 301
Bent Over Barbell 3 x 8 301
One Arm Row 3 x 8 301

Tuesday Triceps and Chest and Abs

Seated French Press 3 x 8 301
Flat Barbell Press 3 x 8 301
Dumbell Kick Backs 3 x 8 301
Incline Dumb bell press 3 x 8 301
Flat-Bench Flye 3 x 8 301
Crunches 3 x 20 301
Reverse Crunches 3 x 20 301
Left Obliques 3 x 20 301
Right Obliques 3 x 20 301

Wednesday, Saturday and Sunday Cardio

20 Mins Jogging
10 Mins Cross Trainer
10 Mins Rowing Machine

Thursday Legs and Abs

Dead Lift 3 x 8 301
Leg Press 3 x 8 301
Standing Calf Raise 3 x 8 301
Leg Extension 3 x 8 301
Leg Curls 3 x 8 301
Crunches 3 x 20 301
Reverse Crunches 3 x 20 301
Left Obliques 3 x 20 301
Right Obliques 3 x 20 301

Friday Shoulders, Neck and Forearms

Front Raise 3 x 8 301
Seated Military Press 3 x 8 301
Straight Arm Kick Back 3 x 8 301
Lateral Raise 3 x 8 301
Shrugs 3 x 8 301

Any suggestions to improve this would be greatly appreciated.

G

warchild · 18-10-2004, 08:22 AM

Hi Giblets

The routine looks ok, its just the order of the exercises that i would look at. You need to work the bigger muscles first doing the bigger exercises as these use the smaller muscles to aid in the movement.

For example on your back day i would suggest doing the pulldowns, then the barbell rows, dumbbell row and then do your biceps. If you do your biceps first you wont be able to work your back as hard. The same ordering should be done all of your routines.

I noticed that you have deadlifting on your leg day. This works the back more than your legs so is probably worth moving to back day and replacing with squats on leg day.

Your rep ranges are quite strict in the 3 x 8 range. You might want to try experimenting with lower reps going as low as 5 so that you can crank up the weights you are using. For example when you are pyramiding you can do a set of 10 light then a couple of medium sets of 8 and then a really heavy last set of 6 or so reps. Steve has done a training journal for his leg day, have a look at this as it should give you a good idea of how a routine should be put together.

I hope this is some use

Dan

giblets · 18-10-2004, 12:03 PM

Thanks for that..

Never thought of pyramiding before.. Think I might give it a try tonight since I'm doing Back and Bi's..

I come back on here later on after I've done the training and say how it felt. if it is a better work out than I'm doing, then I will stick to it.

Also, performing all the large muscle groups before the smaller ones, is something I thought of but came across the thought that I would burn out the biceps before i got around to them. I will try that also, anything to see some decent gains through-out the coming months.

G

Garry_8472 · 18-10-2004, 03:02 PM

How long you been training giblets, how long have you been using this routine for and do you feel your making steady progress with your current routine or not.

giblets · 18-10-2004, 03:19 PM

I've been training for about 6 months. I have had 4 weeks off about a month ago due to illness (impetigo is nasty).

This is a new routine I'm attempting to start training seriously again.

Garry_8472 · 18-10-2004, 03:26 PM

If you have only been training for 6 months then I think you will find this routine too advanced for you I think your doing too many sets and if you aint taking roids then you may struggle to recover quickly enough. I've been training for 15 years and if I followed your routine I know I would struggle to even maintain what I have.

Quality is what is important with training not quantity, what routine were you using before and did it give good results. Read my begginers routine in the training forum.

10-10-2004, 07:20 PM	#1 (permalink)
giblets Under Construction Join Date: May 2004 Location: Liverpool, Merseyside Posts: 27 Rep Power:	New Routine and diet Just started a new routine today, and was looking for some advice. Currently I am doing the following: Monday: Biceps, Back, 20-30 mins Cardio Tuesday: Chest, Triceps Wednesday: 20-30 mins Cardio Thursday: Legs and Lower body Friday: Shoulders, neck, forarms, 20-30 mins cardio. I feel good at the end of each session, but I'm wondering if I'm actually doing things in the right order. I've researched what I need to do to get what I have above (ie. working the chest also works the triceps). My Diet took a turn for the worst, but now its back on. Currently, I'm eating 5-6 meals a day. Breakfast: Scrambled eggs (3 eggs), 2 wholemeal toast no butter, 1 Bowl of Whole Wheat cereal, Orange juice and 2 glasses of water. Snack 1 : Grapes, nuts and Protein Shake Lunch: Tuna and sweetcorn baked potatoe with wholemeal bread. 1 Pt Semi Skimmed milk Snack 2: 2 Banana's, Sandwich of some description. (usually chicken) Dinner: 2 Chicken breasts in low fat sauce with Pasta, Protein Shake. Supper: nuts, grapes. I drink around 2-3 litres of water a day. Does this look good, or should I change it somewhere? any help would be great guys

10-10-2004, 09:15 PM	#2 (permalink)
zx9rjas Making Progress Join Date: Sep 2004 Location: Southampton Posts: 343 Rep Power:	thoughts Am not sure of your experience of training but your diet looks good (although it does not show how much you are eating as in calories, protein, carbohydrates, fats and also your bodyweight and bodyfat) Training looks good but not sure of sets per bodypart. Also it is not necessary to train your neck or forearms, these get worked throughout all your wokouts, unlesss you are a 20 stone giant these are not reccommended as they are fine tuning for pro competitions. I have tried cardio at the end or after my wokouts but found it compromised my gains as your body needs refuelling after a good workout, not 20-30 mins of cardio. If you want to do your cardio on wokout days I found the best time is before breakfast in the morning as your body is at its lowest glycogen levels and burns bodyfat better. J ______________________ 50% of bodybuilding is nutrition 50% of body building is not overtraining If you cant gain see the above

18-10-2004, 03:02 PM	#8 (permalink)
Garry_8472 Join Date: Oct 2004 Location: north east Posts: 255 Rep Power:	How long you been training giblets, how long have you been using this routine for and do you feel your making steady progress with your current routine or not. ______________________ If its not nailed down EAT it.

18-10-2004, 03:26 PM	#10 (permalink)
Garry_8472 Join Date: Oct 2004 Location: north east Posts: 255 Rep Power:	If you have only been training for 6 months then I think you will find this routine too advanced for you I think your doing too many sets and if you aint taking roids then you may struggle to recover quickly enough. I've been training for 15 years and if I followed your routine I know I would struggle to even maintain what I have. Quality is what is important with training not quantity, what routine were you using before and did it give good results. Read my begginers routine in the training forum. ______________________ If its not nailed down EAT it.

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

11-10-2004, 02:01 PM	#4 (permalink)
giblets Under Construction Join Date: May 2004 Location: Liverpool, Merseyside Posts: 27 Rep Power:	hehe.. sorry, knew there was something else I should've added.. I'm doing 3 set of 10-12 reps per exercise. I'm doing 5 exercises per day. I think my overall Calorie intake is about 3600 to 4000 per day.. With my job, I can't really do cardio during the morning, since I have a 1 hour drive to work, which is why I do my cardio after a work out. I normally do weights for approx 45- 50 mins..

16-10-2004, 10:53 AM	#5 (permalink)
giblets Under Construction Join Date: May 2004 Location: Liverpool, Merseyside Posts: 27 Rep Power:	Ok, this is my full workout with reps, sets and tempo I use. Monday Biceps and Back Bicep Curls 3 x 8 301 Lat Pulldown 3 x 8 301 Hammer Curls 3 x 8 301 Bent Over Barbell 3 x 8 301 One Arm Row 3 x 8 301 Tuesday Triceps and Chest and Abs Seated French Press 3 x 8 301 Flat Barbell Press 3 x 8 301 Dumbell Kick Backs 3 x 8 301 Incline Dumb bell press 3 x 8 301 Flat-Bench Flye 3 x 8 301 Crunches 3 x 20 301 Reverse Crunches 3 x 20 301 Left Obliques 3 x 20 301 Right Obliques 3 x 20 301 Wednesday, Saturday and Sunday Cardio 20 Mins Jogging 10 Mins Cross Trainer 10 Mins Rowing Machine Thursday Legs and Abs Dead Lift 3 x 8 301 Leg Press 3 x 8 301 Standing Calf Raise 3 x 8 301 Leg Extension 3 x 8 301 Leg Curls 3 x 8 301 Crunches 3 x 20 301 Reverse Crunches 3 x 20 301 Left Obliques 3 x 20 301 Right Obliques 3 x 20 301 Friday Shoulders, Neck and Forearms Front Raise 3 x 8 301 Seated Military Press 3 x 8 301 Straight Arm Kick Back 3 x 8 301 Lateral Raise 3 x 8 301 Shrugs 3 x 8 301 Any suggestions to improve this would be greatly appreciated. G

18-10-2004, 08:22 AM	#6 (permalink)
warchild Under Construction Join Date: Aug 2004 Location: yorkshire Posts: 52 Rep Power:	Hi Giblets The routine looks ok, its just the order of the exercises that i would look at. You need to work the bigger muscles first doing the bigger exercises as these use the smaller muscles to aid in the movement. For example on your back day i would suggest doing the pulldowns, then the barbell rows, dumbbell row and then do your biceps. If you do your biceps first you wont be able to work your back as hard. The same ordering should be done all of your routines. I noticed that you have deadlifting on your leg day. This works the back more than your legs so is probably worth moving to back day and replacing with squats on leg day. Your rep ranges are quite strict in the 3 x 8 range. You might want to try experimenting with lower reps going as low as 5 so that you can crank up the weights you are using. For example when you are pyramiding you can do a set of 10 light then a couple of medium sets of 8 and then a really heavy last set of 6 or so reps. Steve has done a training journal for his leg day, have a look at this as it should give you a good idea of how a routine should be put together. I hope this is some use Dan

18-10-2004, 12:03 PM	#7 (permalink)
giblets Under Construction Join Date: May 2004 Location: Liverpool, Merseyside Posts: 27 Rep Power:	Thanks for that.. Never thought of pyramiding before.. Think I might give it a try tonight since I'm doing Back and Bi's.. I come back on here later on after I've done the training and say how it felt. if it is a better work out than I'm doing, then I will stick to it. Also, performing all the large muscle groups before the smaller ones, is something I thought of but came across the thought that I would burn out the biceps before i got around to them. I will try that also, anything to see some decent gains through-out the coming months. G

18-10-2004, 03:19 PM	#9 (permalink)
giblets Under Construction Join Date: May 2004 Location: Liverpool, Merseyside Posts: 27 Rep Power:	I've been training for about 6 months. I have had 4 weeks off about a month ago due to illness (impetigo is nasty). This is a new routine I'm attempting to start training seriously again.