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Beach Body for Brazil

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PosterBoy
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2011/03/12 09:42:12 (permalink)

Beach Body for Brazil

Just got back into the gym after a bit of a lay off, and took an honest look at my belly and it is  not good.
Will be going to Brazil later in the year (hopefully not to much later) and meeting my wife's family and my stepson, so want to get myself back into shape for the trip.

I can't train on the same days each week so looking at a split that will let me train on consecutive days if need be. Some days I'll do weights in the day and then cardio in the evening when my wife goes to the gym too.

I've got a diet that James drew up for me the other year (when I was in the same shape) so will be using that.

Looking at

Chest and Triceps

Flyes 3x15 
Incline DB Press 4x8
Dips 4x8
Tricep Pulldowns 4x8

Back and Biceps 

Deadlift 4x8
Lat Pulldown 4x8
Seated Single Arm Row 4x8
Hammer Curls 4x8

Legs and Shoulders


Squat 5x15
SLDL 5x15
Calf Raise 4x8
DB Overhead press 4x8
Lat Raises 3x10
Rear Delts 3x10





I'll add some measurements later.  Maybe even pictures if I feel brave!

Please comment and advise on the workout.  Leg and shoulder day looks a little much

#1

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    BBC
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    Re:Beach Body for Brazil 2011/03/12 20:05:56 (permalink)
    Good look with your journal.

    Leg and shoulder day would be too much for me, maybe see how you get on and adjust your routine if needed?
    #2
    PosterBoy
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    Re:Beach Body for Brazil 2011/03/14 05:56:14 (permalink)
    Thanks BBC

    Today is the first day.

    The Diet Structured meal plan (that sounds better) has now been started and all I can say after measuring out food portions last night is no wonder my belly got bigger.  This will truly be a lesson in portion control!!!

    I shall post up measurements tonight when my wife has taken them
    #3
    BBC
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    Re:Beach Body for Brazil 2011/03/14 10:59:33 (permalink)
    It's scary when you actually weigh/measure what you've actually been eating!

    Get some pics up as well, no one cares what you look like on here and it's a real motivator.
    #4
    GHO
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    Re:Beach Body for Brazil 2011/03/14 11:01:49 (permalink)
    BBC

    It's scary when you actually weigh/measure what you've actually been eating!

    Get some pics up as well, no one cares what you look like on here and it's a real motivator.


    +1 totally agree mate.
     
    Will do nothing but motivate you
    #5
    CitizenKane
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    Re:Beach Body for Brazil 2011/03/14 13:19:47 (permalink)
    Hi mate, personally not a fan of your routine. Ideally you should be giving legs their own day and there is no real point in hitting your delts and triceps twice a week (which is what you are inadvertently doing by splitting up chest and shoulders) and everything else only once a week.

    IMO it would make far more sense for you to just move overhead pressing to your chest/triceps day, rear delts could (and should) be done on your back day anyway, and you can take or leave lat raises but if you really want to do them do them on your push day too.

    Then you could add in something else on your leg day because it's a bit sparse as it is - possibly some unilateral work like lunges? That would be a much more solid routine.

    Anyway good luck with your goals.

    "Be adequate"
     
    #6
    PosterBoy
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    Re:Beach Body for Brazil 2011/03/14 13:25:28 (permalink)
    Thanks for the advise CK, I'll change it around.

    I've psyched myself up to start the week with legs, to get it out the way!  

    I'm going to be walking funny for the next few days, if past experience is anything to go by.

    Is it worth binning the Tricep Pulldowns, if I'm including shoulders?
    #7
    CitizenKane
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    Re:Beach Body for Brazil 2011/03/14 13:40:19 (permalink)
    I'd say so yeah, your tri's will be getting obliterated already!

    "Be adequate"
     
    #8
    ALHADO
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    Re:Beach Body for Brazil 2011/03/14 13:46:27 (permalink)
    Good luck with it
    #9
    PosterBoy
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    Re:Beach Body for Brazil 2011/03/14 19:14:14 (permalink)
    So Leg workout today.  A little different to above thanks to CK's input and what I was actually able to do.

    I didn't fare well with Lunges as my grip is crap.

    Squats

    60Kg x 15
    70Kg x 10
    70Kg x 10
    75Kg x 10
    80Kg x 8

    SLDL

    60Kg  3x8

    Single Leg Extension and Curl Superset

    25Kg 2 x 10

    Calf Raise

    30Kg x 12
    35Kg x 8
    35Kg x 6
    #10
    PosterBoy
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    Re:Beach Body for Brazil 2011/03/15 06:46:32 (permalink)
    Ok my stats at the moment (well actually these are from 3 march)

    Age 37
    Height 5'7
    Weight 80Kg
    Waist 35"
    Chest 38.5"

    I think if I got my waist down to around 30" would be awesome.

    Pics will be posted tonight
    #11
    PosterBoy
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    Re:Beach Body for Brazil 2011/03/15 20:44:52 (permalink)
    Just cardio and abs today, hoping the cardio will minimise the doms in my legs
    #12
    PosterBoy
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    Re:Beach Body for Brazil 2011/03/17 11:04:54 (permalink)
    16th March 
    Chest, Shoulders and Triceps
     
    Incline Flyes
    12.5Kg x15
    12.5Kg x15
    15Kg x8
     
    These seem to bring on the ache in my left shoulder I had from my RC injury, I may change to plain Flyes next time and see if it helps
     
    Flat DB Bench Press
    17.5Kg x10
    20Kg x8
    22.5Kg x8
    25Kg x8
    25Kg x5
     
    Dips
    3x Body Weight x10    
     
    DB overhead press
    15Kg x8
    17.5Kg x7
    17.5Kg x5
    17.5Kg x5
     
    Single Arm Lat Raise
    10Kg x10
    10Kg x10
    10Kg x8
     
    #13
    BBC
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    Re:Beach Body for Brazil 2011/03/17 11:12:47 (permalink)
    PosterBoy
    Incline Flyes
    12.5Kg x15
    12.5Kg x15
    15Kg x8

    These seem to bring on the ache in my left shoulder I had from my RC injury, I may change to plain Flyes next time and see if it helps

    Incline flyes aggravate my shoulders as well so I stick to flat. I always do them after my chest press as well but that's just personal preference as I use them as a finishing off exercise and like to be fresh when pressing.
    #14
    PosterBoy
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    Re:Beach Body for Brazil 2011/03/21 15:33:30 (permalink)
    18th March
    Back and Biceps
     
    Deadlift
    60Kg x 8
    70Kg x 8
    80Kg x 6
    80Kg x 5
     
    Lat Pulldown
    65Kg x 8
    70Kg x 6
    70Kg x 6
    75Kg x 5
     
    Rear Delts
    7.5Kg x 10
    7.5Kg x 10
    7.5Kg x 10
     
    Seated Single Arm Row
    40Kg x 10
    45Kg x 8
    45Kg x 8
     
    Hammer Curls
    10Kg x10
    10Kg x10
    10Kg x10
     
    #15
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    Re:Beach Body for Brazil 2011/03/22 11:11:59 (permalink)
    21 March
    Legs
    Squats
    60x15
    70x10
    80x10
    90x10
    Would have done more but under time pressure
     
    SLDL  none!  I am really inflexible and I think my form isn't great doing these because of that.
     
    Single leg  extention and curl
    Xtn
    35x10 
    35x10
    35x10
    Curl
    30x10
    30x10
    30x10
     
    Calf Raises
    30x15
    35x10
    35x10
     
     
    22nd March AM
     
    Fasted Cardio and abs
    #16
    CitizenKane
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    Re:Beach Body for Brazil 2011/03/22 11:25:00 (permalink)
    How come your squat is so much stronger than your deadlift?? You sure you're hitting dat dere depth?

    "Be adequate"
     
    #17
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    Re:Beach Body for Brazil 2011/03/22 13:12:57 (permalink)
    I avoided dLs for a long time and I get painful forearm and lower back pump when I deadlift, hopefully the weight will go up quickly now I'm back doing it again, I'm always really wary of my form doing them (I'm going to get one of the guys to check it this week)
    #18
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