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Feedback on routine please

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Weakie
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2004/02/28 12:28:12 (permalink)
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Feedback on routine please

hello,

I have started this routine, been on it for a week, and am rather happy with results (lost 1lb allready, and getting nice and firm). I have only started gym recently, so I want to get buff beofre i go overboard. I want to lose weight (bout 5kg) and get muscles at the same time.

Height : 1.83
Weight : 98.5kg

7am - 75g oatmeal, 30g whey protein, 30ml flaxseed oil.
10am - 50g chcicken, 1 potato, fruit
12:30am - 1 tin tuna, 2-3 slices wholewheat bread, veg
3pm -10am - 50g chcicken, 1 potato, fruit
4:30 pm - 30g whey (after gym)
5:30 pm - dinner (fish, chicken), with pasta, rice or potato, and lotsa veg.

My gym routine is the beginners 4-day split, but put into 3, as I only have 3 days to gym per week.

Weekend - Flat bench,
inclined DB flyes, skull crushes, dumbell lunge

Wednesday - LAt pulldown, dumbell row, standing BB curl, Ab workout

Friday - Seated DB press, upright row, squats, stiff legged deadlift.

week 1-3, 3 sets, 12 reps, 60 sec between
week 4-6, 4 sets, 8 reps, 90 sec between
week 7-9, same as week 1-3
week 10-12, same as week 4-6

I also throw in a few extra exercises on the day, for that muscle group, if i feel i have energy.

After the exercise I do 45 min cardio, 15 min walk, 15 min step and 15 min cycle, all at 60% heartrate (115 bpm for me)

Ideally i would like to do cardio on a diff day or in the morning, but i dont have the tim. Straight after the workout, i take my 30g whey in water.

So, how does that look? I am a beginner, and just want to firm up, reacon thats a nice workout?

cheers guys
cya




#1

13 Replies Related Threads

    Weakie
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    RE: Feedback on routine please 2004/02/28 17:46:10 (permalink)
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    anyone? :)
    #2
    mb
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    RE: Feedback on routine please 2004/02/28 18:10:00 (permalink)
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    Strange exercise combinations there mate.


    Why are you doing Lunges on chest day?

    Dedicate a day to leg work only... or AT LEAST do Squats and then SLDL before anything else on Friday's session.

    Deadlift.
    #3
    Weakie
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    RE: Feedback on routine please 2004/02/28 18:19:38 (permalink)
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    mb, point taken. The problem is i used the 4-day split from Tony Starks beginners guise (http://www.muscletalk.co.uk/topic.asp?ARCHIVE=true&TOPIC_ID=21869). The problem is i had to put it into 3 days, and cos my legs need the least work (they are pretrty big allready), I thought i could compramise them a bit for the sake of doing the other exercises first. But if I am doing it wrong, perhaps you can suggest a better way, or anyone else, to put his 4 days into 3?

    These are the exercises.

    Monday
    Chest and Triceps: -

    Flat Bench Press
    Incline Dumbbell Flyes
    Lying Triceps Extension (Skull Crushers)

    Tuesday
    Back and Biceps: -

    Wide Grip Chins (can replace with Lat Pull-down)
    Dumbbell Row
    Standing Barbell Curl

    Thursday
    Quads and Hams: -

    Squats
    Stiff-Legged Deadlift
    Dumbbell Lunge

    Friday
    Shoulders, Calves and Abs: -

    Seated Dumbbell Press
    Upright Row
    Standing Calf Raise
    Any abdominal exercise

    not sure how to put that into 3 days, any help GREATLY appreciated, as I want to do this thing right, not find out 6 months later I am doing it wrong. The diet look ok too?

    Ta guys

    #4
    mb
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    RE: Feedback on routine please 2004/02/28 18:30:06 (permalink)
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    Well, this is my routine and I really like how it fits into three days:

    Tuesday:
    Deadlifts
    Dumbbell Rows (can use barbell, or do wide-grip Chinups instead)
    Dumbbell Curls (can use barbell, or do close-grip Chinups instead)

    Thursday:
    Barbell Bench Press (can use dumbbells or do wide-grip Dips instead)
    Barbell Shoulder Press (can use dumbbells)
    Close-Grip Bench Press (can use Skullcrushers or Tricep Dips

    Saturday:
    Back Squats (can use Front Squats instead)
    SLDL
    Calf Raises
    Abs

    (you can swap the excercises around, providing the same muscles are being worked)

    I myself am using a 5x5 rep scheme, except for Calf Raises and Abs.

    #5
    GoldenArrow
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    RE: Feedback on routine please 2004/02/28 19:51:58 (permalink)
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    quote:
    Originally posted by mb

    Well, this is my routine and I really like how it fits into three days:

    Tuesday:
    Deadlifts
    Dumbbell Rows (can use barbell, or do wide-grip Chinups instead)
    Dumbbell Curls (can use barbell, or do close-grip Chinups instead)

    Thursday:
    Barbell Bench Press (can use dumbbells or do wide-grip Dips instead)
    Barbell Shoulder Press (can use dumbbells)
    Close-Grip Bench Press (can use Skullcrushers or Tricep Dips

    Saturday:
    Back Squats (can use Front Squats instead)
    SLDL
    Calf Raises
    Abs

    (you can swap the excercises around, providing the same muscles are being worked)

    I myself am using a 5x5 rep scheme, except for Calf Raises and Abs.





    Yup, that works!
    #6
    Weakie
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    RE: Feedback on routine please 2004/02/28 21:41:02 (permalink)
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    ok, that look good mate. However, I am REALLY new to all these exercises, i know the basic ones, but am having difficulty finding barbell shoulder press. Perhaps a short explanation, if you have time?

    thanks

    cheers!
    #7
    carv4130
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    RE: Feedback on routine please 2004/02/28 23:43:53 (permalink)
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    quote:
    Originally posted by mb

    Well, this is my routine and I really like how it fits into three days:

    Tuesday:
    Deadlifts
    Dumbbell Rows (can use barbell, or do wide-grip Chinups instead)
    Dumbbell Curls (can use barbell, or do close-grip Chinups instead)

    Thursday:
    Barbell Bench Press (can use dumbbells or do wide-grip Dips instead)
    Barbell Shoulder Press (can use dumbbells)
    Close-Grip Bench Press (can use Skullcrushers or Tricep Dips

    Saturday:
    Back Squats (can use Front Squats instead)
    SLDL
    Calf Raises
    Abs

    (you can swap the excercises around, providing the same muscles are being worked)

    I myself am using a 5x5 rep scheme, except for Calf Raises and Abs.



    [^]^That's good stuff..you should jump on this routine. Totally sensible and efficient.
    #8
    gwaipor
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    RE: Feedback on routine please 2004/02/29 04:29:42 (permalink)
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    have a look at the training correctly forum sticky
    #9
    mb
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    RE: Feedback on routine please 2004/02/29 07:03:21 (permalink)
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    It's based around the Frankie NY routine.

    I have found it to be a very efficient and compact way of fitting everything into three days and it has given me superb results - you can't go wrong with it. I recommend using either a 4x6 or 5x5 rep scheme. But I would stick to 5x5 for Deadlifts.



    Shoulder Press:
    http://www.bsu.edu/webapps/strengthlab/exdetails.asp?exid=29
    #10
    Weakie
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    RE: Feedback on routine please 2004/02/29 08:03:01 (permalink)
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    thanks alot mb, I printed it out last night, did all my research on each exer4cise ( to make sure i know exactly what is what, and the correct form to do them, specially the squats and deadlifts). And from today will start this new routine. Appreciate the input, as I would hate to have done all the effort and found i was doing the wrong routine.

    cheers to you mb!

    ps, can i use the 3x12, and 4x8 for the other exercises, or should i do 4x6 or 5x5 for all the exercises. Keeping in mind i don't want to bulk massively, but want to define more.

    thanks again

    #11
    mb
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    RE: Feedback on routine please 2004/02/29 08:37:36 (permalink)
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    Well, if you are you are losing bodyfat at the same time you aren't going to bulk massively anyway.

    Possibly 5x5 on all excercises may be a little too tough for somebody who is stripping fat at the same time so 4x6 might be the best option. Some people might advocate doing 3x8 on bicep curls for instance - making a small change such as that wouldn't do you any harm.

    BTW, Calf Raises would be better done at something like 3x12.



    Also, post your diet in the Diet & Nutrition forum if you haven't already.
    #12
    Weakie
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    RE: Feedback on routine please 2004/03/01 06:55:39 (permalink)
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    You're a SIDIST mb. lol, did the back squates, SLDL, claf raises and abs yesterday. I can hardly walk today, and have sore muscles where i never knew i had muscles. I feel good though, and know i had a good workout. No pains or aches, just nice tight, sore muscles. This routine looks like its gonna make me nice and strong.

    Thanks for your help mb, when i am as big as Arnold, I will have to come and shake your hand (i'll try not to squeeze too hard).

    cheers!
    #13
    mb
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    RE: Feedback on routine please 2004/03/01 07:17:42 (permalink)
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    No problemo. I recieved lots of advice on this forum when I was starting my routine up, so it's nice to know I've given it back and have been of help to somebody else.

    Good luck on the rest of it matey!
    #14
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