Been doing weights wrong for so long...time to do it right! *Pics added

 I've been following a plan I 'thought' was correct for a long time (4-5 years) but it turns out it was over-training in some ways, and my diet was utter garbage anyway, so although my physique isn't bad, for the amount of effort I have put in - its not good either!
 
So here go's a new year, a new diet, and a new routine:
 
Starting Stats:
 
Age 31
Weight: 77Kg
Height: 6 Feet 2 Inches
 
My New Plan:
 
PUSH (Monday)
Flat Bench
Standing Military Press / Shoulder Press
Incline DB Press
Dips Leaning Forward  / Close Grip Bench
 
Triceps work (stick to the rope, push downs, maybe skull crushers)
 
PULL (Wednesday)
Dead-lifts
Pull Ups (Wide Grip) Not to failure – 4 Sets as many as I can.
BB Rows (Overhand) / DB Rows
Shrugs (3 x 8-10)

Lat Pull Downs (Maybe)

Biceps work
 
LEGS (Friday)
Squats
SLDL / Leg Press
Calf Raises (3x12)
Leg Curl

Okay so this is my first week:
 
Here's my starting strength stats:
 
PUSH (First push session this Monday)

Flat Bench Kg - 77 / 82 / 79 / 77 / 77
Standing Military Press Kg -  42 / 37 / 37 / 42 / 42
Incline DB Press Kg - 27 x 5.
Close Grip Bench 47kg 3 x 8
 
Triceps work (stick to the rope, push downs, maybe skull crushers)
Skull Crushers 3 x 8 @ 25kg. 

PULL
Dead-lifts: 80kg 5 x 5 (Mixed Grip)
Pull Ups (Wide Grip) Not to failure – 4 Sets as many as I can. Approx 8 / 7 / 6 / 5
BB Rows (Overhand) / DB Rows Not Completed Yet (Next Monday)
Shrugs (3 x 8-10) 35Kg DB Each Arm (Did 5 x 5 this week, will change to higher reps)

Lat Pull Downs (Maybe) 5 x 5 @ 80Kg

Biceps work
 
LEGS
Squats - Did after SLDL as machine was taken, so slightly weaker than hoped! 5 x 5 @ 60Kg
SLDL - 5 x 5 @ 80Kg
Calf Raises (3x12) @ 90kg Machine
Leg Curl 5 x 5 @ 30kg Machine

Good luck mate and hope you reach your goals

How about post up current diet and few of us may be able to help you etc
 
 

Cheers mate :D
 
Well I can barely walk today....so the leg workout must of hit the spot lol! Feels like they are gonna fall off!
Can anyone tell me how to put a link to this in my siggy?

I have to return some video tapes.
 

DeNiro


Squats - Did after SLDL as machine was taken

 
I don't understand this bit. What machine was taken? Do you just mean the squat rack was taken?

Thanks for the post mate, ive never had a good diet at all, but seeing as im going to be a qualified personal trainer in a bout 3 months I guess I should start!
 
This is my current diet...I know it maybe isn't enough cals, but im trying to keep my body-fat roughly the same, while building muscle.
 
Breakfast
Protein Shake / Fruit - Or Scrambled eggs (3) + Soya Bread (If I have time)
 
Mid Morning Snack:
Fruit / Protein Bar
 
Dinner
Approx 115 grams of chicken, with veg + soya bread.
 
Afternoon Snack
Fruit Again
 
Tea
Approx 150 grams chicken with steamed veg
 
Evening snack
Protein Shake
 
 
I know its not a great diet, but for me...this is a good starting point. What do you think? Do I need more carbs? - I'm just doing my nutrition module on my course....so hopefully ill be more clued up shortly! Also I do think im lactose intolerant, is the soya protein a good alternative to whey?

Return some videotapes....
 
That's bone...
 
class.
 
Yeh that's what I meant mate, some guy was p*ssing about doing M-Presses on the rac

 
I have never ever taken a pic of my back lol! So was quite surprised that I actually had a bit of shape! And spots....
 
And some mini pecs...lots of work to do.... this is my starting point.
 

I would have 40g protein at the six meals so thats 240g protein a day so 960 cals
 
Carbs I would have 60g at 5 meals so 300g carbs a day so 1200cals 
 
Fats from good sources would aim for 90g a day so 810 cals

total of 2970
 
Play around with macros at each meal from good sources then work out roughly what you want and go from there 

LEGS (Sat was away - so improvised at different gym) 3rd Session

Squats 70 / 70 / 70 / 60
SLDL 50 / 50 / 50 / 50
Calf Raises (3x12) N/A
Leg Curl N/A
 
PUSH (Monday) 2nd Monday - Decided to change to 6 Reps x 4.

Flat Bench 82 / 79 / 79 / 77
Standing Military Press / Shoulder Press 42 / 42 / 42 / 42
Incline DB Press 27 / 27 / 27 / 27
Close Grip Bench 52 / 52 / 52 / 52
Skull Crushers 20K + Bar
 
PULL (Wednesday) 3^rd Session
Dead-lifts 103 / 103 / 98 / 98 - Really Hurt!
Pull Ups (Wide Grip) 9 / 7 / 7 / 7
BB Rows (Overhand) 52 / 52 / 52 / 52
Shrugs (3 x 8-10) 67 / 67 / 67
Biceps work  
Chins 8 / 8 / 7 / 7
Incline Curls 12.2 + Bar 3 x 8
 

PUSH 4th Session
4 x 6
Flat Bench 80 / 80 / 80 / 80
Standing Military Press / Shoulder Press 35 / 35 / 35 / 35
Incline DB Press 25 / 25 / 25 / 25
Close Grip Bench 50 / 50 / 50 / 50
 
LEGS 4th Session
4 x 6
Squats 60 / 70 / 70 / 70
SLDL 70 / 70 / 70 / 70
Calf Raises (3x12) N/A
Leg Curl 35 Kg
 
PULL 4th Session
Dead-lifts 103 / 103 / 98 / 98 - Really Hurt!
Pull Ups (Wide Grip) 9 / 7 / 7 / 7
BB Rows (Overhand) 52 / 52 / 52 / 52
Shrugs (3 x 8-10) 67 / 67 / 67
Biceps work  
Chins 8 / 8 / 7 / 7
Incline Curls 12.2 + Bar 3 x 8
 
--------------------------------------
 
PUSH 5th Session
4 x 6
Flat Bench 75 / 75 / 75 / 75
Standing Military Press / Shoulder Press 40 / 37.5 / 37.5 / 35
Incline DB Press 25 / 27.5 / 27.5 / 25
Close Grip Bench 50 / 50 / 50 / 50
 
LEGS 5th Session
4 x 6
Squats 70 / 70 / 70 / 70
SLDL 70 / 80 / 80 / 80
Calf Raises (3x12) N/A
Leg Curl 40 Kg
 
PULL 5th Session
Dead-lifts 80 / 100 / 105 / 100 / 90
Pull Ups (Wide Grip) 10 / 7 / 7 / 7
BB Rows (Overhand) 40 / 50 / 55 / 55 / 50
Shrugs (3 x 8-10) 60
Biceps work Incline 12.5
Chins
Incline Curls