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My routein... - Apr. 25 2008 18:13:19
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Aks
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Joined: Mar. 5 2008
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Hello,
I've got my routein which i would appreciate if i could get your feedback on it and tell me if i should include anything or minus anything cheers.
(o i am just recovering from a knee injury before i include lower body weights in)
Day 1 - Chest/Triceps/Abs
Chest - Bench press - 3 x 8
Incline DB press - 3x8
Cable Cross over - 3x8
Triceps - Overhead rope extention 3 x 8
Tricep dips - 3 x 15
Cable One Arm Tricep Extension 3 x 8
Abs - Knee raises 5 x 8 (with a 7kg weight between my feet)
Ab Crunch machine - 3 x 10
Crunches - 4 x 40 (with a 20 second break in between each set)
Plank - 3 x 45seconds
Barbell Side bend 3 x 10 (each side)
Day 2 - Biceps/Back
With the long bar - 7 x 3 routein (7 from bottom to middle, then 7 middle to top then 7 all the way)
Alternate Incline Dumbbell Curl - 3 x 8 (each)
Cable Hammer Curls - 3 x 8
Back
Seated cable row - 3 x 6-8
Cable pull downs - 5 x 8
Seated row (set machine) 3 x 8
Day 3- hour basketball
Day 4
shoulders (will be legs too) and Abs (same as monday)
DB shoulder press - 2 x 8
Shoulder shrugs - 3x12
Upwards row - 3 x 8
Machine Military press - 3 x 8
Day 5 - Same as monday but without abs
Day 6 - Rest
Day 7 - Cardio (hour basketball)
after my workouts i have a myprotein Whey shake usually with milk.
My shoulders are weak which i need to work on and its quite intimidating sometimes in the free weights person being the skiniest person there espcially after after i just ran a marathon.
all help and tips will be appreciated :)
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RE: My routein... - Apr. 27 2008 13:45:26
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Red Man
Posts: 4763
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From: North West
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Why train chest and tris twice a week? Un-needed imo.
Im not a fan of 21's, (bicep 7, 7, 7 with 'long bar'-barbell) so id just do full motion 3x8.
Id swap the seated machine row for lat pull down.
Depending what your goals are, check your diet, it will probably be significantly differnt to a marathon runners. Well done with that btw. 
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5 Times Baby, Still 5, For now....
"You're not drunk if you can lie on the floor without holding on." Dean Martin
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RE: My routein... - Apr. 27 2008 15:04:58
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Aks
Posts: 82
Joined: Mar. 5 2008
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Cheers for the replies, and yeah i've had to change my diet from the marathon and all the carbs to high proteins. I'm currelty taking unflavoured Whey protein shakes i think i'll make a thread on what to consume with that because apparently drinking it with water will make you sick.
O also is it true that you shouldn't do weights after or before cardio?
cheers
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RE: My routein... - Apr. 27 2008 17:37:11
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Red Man
Posts: 4763
Joined: Oct. 11 2006
From: North West
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I personally would do cardio before weights as i find that better for me, i dont think there are any studies to prove either way which is better... Although i could wrong. Just do what you are comfortable with.
You dont have to have seperate days of weights and cardio though.
With regards to whey in water, unflavoured is vile on its own. I can just about keep it down with orange cordial but i find flavoured whey much better. Tbh though, i just drink it with milk anyway. I have chocolate and banana flavs too.
_____________________________
5 Times Baby, Still 5, For now....
"You're not drunk if you can lie on the floor without holding on." Dean Martin
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RE: My routein... - Apr. 27 2008 21:42:24
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Aks
Posts: 82
Joined: Mar. 5 2008
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Cheers,
Yeah i've heard stuff about Whey with water but i'll give it a go with a juice or something tomorrow and tell you how it goes on. I had some of the holland and barrets stuff my dad gave me as he needed to put some weight on but myprotein is the first stuff i've purchased (nice sized industrial tub :p) but i think its helping and i've heard good reviews about it.
Fun meter cheers mate, yeah when my knees fully better and i think its alot better then i'll start adding more dead lifts to it etc. I'll have a review off everything in the gym tomrrow see hows it going and the only reason i add quite a bit to my abs is because i find it hard to get "pain" out of them so i push them (not overly doing it) but make sure they know they've been worked out after and the next day.
I've found when consuming protein shakes the next day pain isin't as much is that normal?
cheers
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RE: My routein... - Apr. 27 2008 22:01:12
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Red Man
Posts: 4763
Joined: Oct. 11 2006
From: North West
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The pain will go when the muscle is healed so if your diet is poor with low protein then theoretically it will take longer to heal. Shakes may help this way by adding more protein so healing faster.
The pain (called doms, delayed onset muscle soreness) will also get less as you train more. You will always get it a little but as you get used to training frequently, the doms will come and go lesser and faster.
_____________________________
5 Times Baby, Still 5, For now....
"You're not drunk if you can lie on the floor without holding on." Dean Martin
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RE: My routein... - Apr. 27 2008 22:51:40
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Aks
Posts: 82
Joined: Mar. 5 2008
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cheers, at least i know my diet is reasonable decent then.
Last questions...
basically on tuesday i can't go to the gym so is it okay to do monday and tuesdays workout on the monday?
cheers
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RE: My routein... - Apr. 27 2008 22:58:37
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Red Man
Posts: 4763
Joined: Oct. 11 2006
From: North West
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If you mean to train chest,tris,abs,back and bis in one session then no imo. Too much work. Unless you halve the work load in the sets or miss out some exercises.
Lots of people train full body every workout but they adjust their routine accordingly. For you, it wouldnt work as the rest of your week is split better.
_____________________________
5 Times Baby, Still 5, For now....
"You're not drunk if you can lie on the floor without holding on." Dean Martin
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RE: My routein... - Apr. 27 2008 23:19:11
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Aks
Posts: 82
Joined: Mar. 5 2008
Status: offline
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cheers, may have to give up one of my rest days later on in the week as tuesday will be a rest day instead.
I'll work it out, cheers :)
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