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Am i doing ok?

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Jazzy
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2005/07/20 14:36:14 (permalink)

Am i doing ok?

I am a complete noob, but for the past two months i have been following cashmans routine guide more or less.
Here's my routine with, where applicable my increases in weights from starting in brackets:

SATURDAY - Chest/Tri
Dumbell Flat Bench - 4 sets 6-8 reps 15kg (17.5)
Weighted Dips For Chest - 4 sets 6-8 reps (last set to failure)
Incline Dumbell Fly- 4 sets 6-8 reps (last set to failure) (Lay so head is at the top of the bench) 7.5 side
Skull Crushers - 3 sets 6-8 reps (or close grip bench press) 15kg
close grip bench presses 20kg

SUNDAY - Back/Bi
Deadlifts 4 sets 6-8 reps (last set to failure) 50kg
Bent Over One Arm Dumbell Rows 4 sets 6-8 reps 30kg
Lat pulldowns 3 sets 6-8 reps (last set to fail) 8 (9) on old machine
Barbell Bicep curl 3 sets 6-8 reps 20kgs
One arm Dumbell Hammer curls 3 sets 6-8 reps 12.5kgs

TUESDAY - Delts/traps
5 min warm-up
Seated Dumbell military press (Sit on Bench while executing) - 3 sets 6-8 reps 10 (12.5) (15)
Lateral dumbell raises (side) 3 sets 6-8 reps (last to fail) 7.5kg
Barbell Shrugs 5 sets 6-8 reps 40 (50) (60) (80)

THURSDAY - Legs & Abs
5 min warm-up
Barbell Squats 4 sets 6-8 reps (14 (15) on leg press)
Stiff Legged Dead Lifts 3 sets 6-8 reps
(on dead lift machine 50 (60))
Calf Raises 4 sets 8-10 reps (last set to fail)
(on leg press machine 14 (16) (17))
Weighted Swiss Ball crunches 4 sets 6-8 reps
30kg
hanging leg raises 4 sets 6-8 reps
Dumbell side bends 3 sets 6-8 reps 27.5 (30)


Are these gains about right, or not enough?

The problem i had is i was 100kg, got down to 91, started weights and am upto 93kg. Really don't want to go back up too far.

Any pointers?

Cheers
#1

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    Airborne Warrior
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    RE: Am i doing ok? 2005/07/20 14:46:57 (permalink)
    As long as you are steadily making gains both in size and strength then you're heading in the right direction. If your strength has increased then theoretically your muscle size should also have increased on Cashmans routine assuming your diet is good. Do you feel you have gained in muscle size?
    #2
    Jazzy
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    RE: Am i doing ok? 2005/07/20 15:09:10 (permalink)
    Starting to see growth in both Tri's and Bi's, is this typically were you see it first?

    Also, I tend to stop at 6 reps where the form starts to go. Would it be better to try for the 8 which i can do but the forms gone, or stick with 6?
    #3
    Faux Real
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    RE: Am i doing ok? 2005/07/20 15:15:29 (permalink)
    When I started on Cashman's was lifting the same weights as you pretty much.

    Wasnt doing it with a seperate shoulder day though - might give it a try though if people think its worth it?

    It's best to keep good form I would imagine.
    I aim to do 8 reps for each set but when I go up a weight I might only be able to do 8,8,5 instead of 8,8,8 for the first few times then once you can do 8,8,8 go up a weight and be back on 8,6,6 or whatever you can manage.
    #4
    Airborne Warrior
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    RE: Am i doing ok? 2005/07/20 15:23:30 (permalink)
    Also, I tend to stop at 6 reps where the form starts to go. Would it be better to try for the 8 which i can do but the forms gone, or stick with 6?

    Just stick with six. As long as you make steady gains in your poundages on a regular basis, you will grow. You could try 8 reps on your final set.
    #5
    Jazzy
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    RE: Am i doing ok? 2005/07/20 16:13:24 (permalink)
    would i benefit from protein supplements?

    so many questions, so little idea LOL
    #6
    Airborne Warrior
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    RE: Am i doing ok? 2005/07/20 16:32:07 (permalink)
    Yes you would benefit. At your weight you should ideally be consuming around 300 grams of protein a day. You could get 100 grams of this by consuming 2 or 3 whey shakes a day and it also has the added benefit of having a quick absorbtion rate when mixed with water which is ideal on waking and post training. 2/3 of your protein should ideally come from whole foods spread at around every two to three hours throughout the day.
    #7
    Jazzy
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    RE: Am i doing ok? 2005/07/20 17:47:36 (permalink)
    Right, i've ordered some protein

    next set of questions

    how much, when, everyday or just training days?

    Thanks for your help
    #8
    lilbigman
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    RE: Am i doing ok? 2005/07/20 18:48:26 (permalink)
    Any time you want to take it or if on a day you are lacking protein, also if you get the munchies
    #9
    wiffers
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    RE: Am i doing ok? 2005/07/20 20:46:24 (permalink)
    I take it on waking (with water), immediately after any workout (with water) and before bed (with something fatty like cod liver oil to make it absorb slower)

    Raw dead Lift 320kg
    Raw bench 171kg
    Shirted bench 200kg
    Amateur cage fighter @ 95 - 105kg
    :o)
    #10
    devient
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    RE: Am i doing ok? 2005/07/20 21:45:13 (permalink)
    dont think of whey as being a wonder supplement ( even though it is ) its just an easy way to keep your protein levels up !!
    shoot for 1 g of protein per lb of body weight.
    personally i have whey

    on waking... then
    30mins later..then
    post workout.. all with water
    then...
    just b4 bed with milk.

    but i also have an extra 5 meals of real food per day as well that all contain protein ( small portions though )
    #11
    Jazzy
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    RE: Am i doing ok? 2005/07/21 09:32:29 (permalink)
    Hey, thanks everyone for your thought.

    Mucho appriciated
    #12
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