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Advice please

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Blackajah
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2005/07/21 20:39:39 (permalink)

Advice please

Hi everyone

I'm new to the forum. I've read the posts and there are some very clued up ladies on here, so I'm hoping for some advice, or rather confirmation that I'm using my workout time as efficiently as possible. I've been training what I would call properly for 11 months, ie 4 times a week. I've just changed gyms and as with my last gym, there are no serious female trainers, the guys are friendly, but I'd prefer a female perspective. What I'm doing is 3 different programmes: 1 is legs, chest & biceps and incorporates (in this order) 2 sets step ups with 6kg bells, 2 sets hoizontal leg press 75kg, 2 sets of 12 lunges with 6kg weights, 2 sets of 12 vertical leg press with 70kg, 3 sets 20,20,25kg hamstring curls, 3 sets stiffies with 15,15 & 20 bar. Glutes on floor. Then 3 sets of 12 incline flys with 8kg bells, 3 of 12 sets chest press 22.5kg, 1 set bicep curls with 15kg bar, 1 set 12 curls with 8kg bells and finish with 1 set at 10kg on bicep machine.

Prog 2 is shoulders, triceps & abs incoprates 3 sets shoulder presses with 8kg bells, 3 sets bar presses behind neck with 15kg bar, 3 sets lat raise with 5 & 6kg bells, 2 sets front raises with 5 & 6kg bells, 2 sets shoulder press mach with 22.5kg. Then 3 sets headbangers with 15kg bar, 2 sets assisted dips, 3 sets pulldowns with 30,35,40 kg. Then 3 sets 15 crunches on ball, 2 sets 12 hip flexors & 2 sets on oblique mach. Prog 3 is back & more abs - incorporates 3 sets frontgrip pulldowns with 30, 35 & 40kg, 3 sets vertical row with 22.5kg. 3 sets dumbell rows with 10,12,10kg, 2 sets on rhomboid press. Then 3 sets 20 crunches on ball, reverse curls.

I train 4 times a week and so it works out that do one of my programmes twice a week and the other two once. I train Monday, Tues, Thurs & Sat. I walk 3miles from work on the days I don't train, and also do 20-30 mins on X trainer when not doing legs programme. I've noticed a hell of a difference in my muscle and am very pleased with the results so far. I change my programmes about every 7-8 weeks - still do the same basic groups, but just different ways. Thing is, I'm finding it difficult to lose the fat - still have about 20lbs to lose. I try to be careful diet-wise, but food is my weakness! I know really that sorting out that problem is the key. What I'm asking is - is there anything I can do to make my programmes better or more efficent? Am I overtraining? Undertraining? Help please!

Apologies for loooooonnnnng post.

Blackajah.
#1

3 Replies Related Threads

    kitty
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    RE: Advice please 2005/07/21 22:44:07 (permalink)
    Hi and welcome to MT.

    First thing that I noticed is no back workout!!

    I would split your body and train 3 times per week but only once per body part. I also think you could go heavier particularly on the legs. Don't be afraid of lifting more, it's hard to get huge but will help put on some more mass and also increase your metabolism. You can do CV on non weight days

    Try to incorporate more compound exercises and although machines have their place, I'm a big fan of free weights.

    A rough guide to a routine would be :

    1) Back and Biceps

    Deadlifts
    Pullups
    Dumbbell rows

    Dumbbell curls

    2) Chest, Shoulders, Triceps

    Dips
    Dumbbell/barbell presses
    Flies

    Dumbbell presses
    Upright rows

    Skull crushers (what you call head bangers I think)
    Pushdowns

    3) Legs

    Squats
    Lunges (try using a barbell, you can go heavier)
    Stiff legged deadlifts ("stiffies")

    Why don't you post your diet up too and we can see if there is any improvement we can do there too
    #2
    Blackajah
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    RE: Advice please 2005/07/22 19:27:21 (permalink)
    Hi Kitty

    First of all, thanks very much for your advice. Here's some more info............

    I’m due to change my programmes in 2 weeks, so I’m going to try and incorporate your suggestions. With regard to my back – one of my programmes is just for my back; I do dumbbell rows, seated rows and use a machine (whose name escapes me) which involves bringing my arms back whilst holding on to handles and squeezing my shoulder blades together with 17 & 20kg weights. On changing my programme, I would probably do bent lateral raises and different rows, plus the pullover machine too. Do I need to do more for my back? I have to be a bit careful with my lower back as I have a sacro-iliac joint weakness, squats can be difficult because of this, but I do do them with a barbell on my shoulders, or using the machine which holds the barbell for you (can’t remember the name right now). I also do reverse lunges from time to time with a barbell in the same machine, and was in fact going to incorporate them into my new legs routine. I’ve tried the lunges onto a step with a free barbell, but can’t balance right and end up not doing the exercise properly. I’m 42 after all and my balance isn’t what it was! I’ve never done deadlifts before though – so am looking forward to seeing how I get on with them.

    My diet is variable! In a nutshell this is basically it. I work in a hospital so I have access to both healthy and unhealthy food all day!

    M-F Breakfast 1 banana (large) and 2 large mugs of fresh ground coffee with semi skimmed milk

    Snack mid morning – usually a fresh fruit salad from cafeteria or yoghurt

    Lunch – usually a small mixed salad – piece of turkey or lean ham with no mayo, small amount of rice, lots of tomatoes, cucumber, lettuce, onion, pepper. Some days I might have a small mug of soup with this and sometimes I might have a meat dish, ie roast lamb or chicken with lots of veggies and a couple of small potatoes.

    Mid-afternoon snack – same pretty much as morning

    Dinner – usually chicken breast, bacon, leaves, tomatoes, onion, cucumber in a large salad with a bit of Caesar dressing. I obviously have variations on this! Friday and Wednesday (non-gym nights – home earlier) I might cook – make a pot of soup, pasta dish, curry with rice, stir-fry with noodles; I love to cook and do curries (Thai, Indian etc) from scratch with roasted spices! I always have some fruit afterwards – grapes usually, but at the moment I am pigging out completely on fresh cherries because I love them so much.

    S-S I know I shouldn’t do this, but I usually go to the gym on Saturday morning with nothing more than 2 large mugs of coffee and I always have an excellent workout – usually better than when I go in the evening after work. I usually have fruit afterwards and then eat normally for the rest of the day. Sunday is the day when I might indulge a bit. Summer I have muesli, winter porridge. I have toast, boiled or poached eggs, and always cook something nice for the evening after we come in from our usual Sunday hike. So basically I eat fairly healthily.

    I don’t stick to this religiously every day, but most days I do. I don’t eat junk food at all, hardly ever fry anything, but I do have a weakness for chocolate, biscuits, cakes etc and hardly ever have them in the house. My partner loves them and if he buys them then I might have one. I can go days without chocolate but then I might have 3 bars at once. I do always exceed the 5 portions of fruit or veg a day, and don’t eat much bread (not keen on it). I always have pulses in the cupboards and most of my soups are made from this. I steam rice and have a veggie steamer. At the moment I am trying to have 6 small meals a day instead of 3 largish ones, so I’m not eating so much later in the evening. I do find it hard to eat when I’m not hungry, so will skip snacks.

    #3
    kitty
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    RE: Advice please 2005/07/22 20:33:36 (permalink)

    ORIGINAL: Blackajah

    Hi Kitty

    First of all, thanks very much for your advice. Here's some more info............

    I’m due to change my programmes in 2 weeks, so I’m going to try and incorporate your suggestions. With regard to my back – one of my programmes is just for my back; I do dumbbell rows, seated rows and use a machine (whose name escapes me) which involves bringing my arms back whilst holding on to handles and squeezing my shoulder blades together with 17 & 20kg weights. On changing my programme, I would probably do bent lateral raises and different rows, plus the pullover machine too. Do I need to do more for my back? I have to be a bit careful with my lower back as I have a sacro-iliac joint weakness, squats can be difficult because of this, but I do do them with a barbell on my shoulders, or using the machine which holds the barbell for you (can’t remember the name right now). I also do reverse lunges from time to time with a barbell in the same machine, and was in fact going to incorporate them into my new legs routine. I’ve tried the lunges onto a step with a free barbell, but can’t balance right and end up not doing the exercise properly. I’m 42 after all and my balance isn’t what it was! I’ve never done deadlifts before though – so am looking forward to seeing how I get on with them.

    OK, just be careful of that lower back then

    My diet is variable! In a nutshell this is basically it. I work in a hospital so I have access to both healthy and unhealthy food all day!

    M-F Breakfast 1 banana (large) and 2 large mugs of fresh ground coffee with semi skimmed milk

    You need some protein in here, egg whites are a good option and have some oats as a carb source

    Snack mid morning – usually a fresh fruit salad from cafeteria or yoghurt

    Lunch – usually a small mixed salad – piece of turkey or lean ham with no mayo, small amount of rice, lots of tomatoes, cucumber, lettuce, onion, pepper. Some days I might have a small mug of soup with this and sometimes I might have a meat dish, ie roast lamb or chicken with lots of veggies and a couple of small potatoes.

    this sounds ok

    Mid-afternoon snack – same pretty much as morning

    Dinner – usually chicken breast, bacon, leaves, tomatoes, onion, cucumber in a large salad with a bit of Caesar dressing. I obviously have variations on this! Friday and Wednesday (non-gym nights – home earlier) I might cook – make a pot of soup, pasta dish, curry with rice, stir-fry with noodles; I love to cook and do curries (Thai, Indian etc) from scratch with roasted spices! I always have some fruit afterwards – grapes usually, but at the moment I am pigging out completely on fresh cherries because I love them so much.

    Don't I know what you mean about the cherries

    S-S I know I shouldn’t do this, but I usually go to the gym on Saturday morning with nothing more than 2 large mugs of coffee and I always have an excellent workout – usually better than when I go in the evening after work. I usually have fruit afterwards and then eat normally for the rest of the day. Sunday is the day when I might indulge a bit. Summer I have muesli, winter porridge. I have toast, boiled or poached eggs, and always cook something nice for the evening after we come in from our usual Sunday hike. So basically I eat fairly healthily.

    I don’t stick to this religiously every day, but most days I do. I don’t eat junk food at all, hardly ever fry anything, but I do have a weakness for chocolate, biscuits, cakes etc and hardly ever have them in the house. My partner loves them and if he buys them then I might have one. I can go days without chocolate but then I might have 3 bars at once. I do always exceed the 5 portions of fruit or veg a day, and don’t eat much bread (not keen on it). I always have pulses in the cupboards and most of my soups are made from this. I steam rice and have a veggie steamer. At the moment I am trying to have 6 small meals a day instead of 3 largish ones, so I’m not eating so much later in the evening. I do find it hard to eat when I’m not hungry, so will skip snacks.




    Your diet doesn't sound too bad and it's better to eat 6 smaller meals than 3 big ones. Maybe try having some cottage cheese at snack time to get some protein source. Also there's no mention of you having oily fish. I would suggest having a portion daily of you can or at least 4 times per week. You also don't mention how much water you are drinking. You need to drink at least 2 litres per day and more when you exercise.

    CV in a morning on an empty stomach is not such a sin but make sure you get some protein in you as soon as you can.
    #4
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