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New Guy: My routine, diet, goals etc.

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Lord Jones
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2006/07/11 22:12:15 (permalink)

New Guy: My routine, diet, goals etc.

Hey, I've been 'part-timing' it in my schools gym for the past few months mixing up cardio and weights just to stay fit and add a bit of strength. Now I have finished school and am on a gap year and want to start training more seriously. I've joined a new excellent gym and have plenty of time to dedicate towards this so I thought I'd share my routine, diet, goals and so forth with some experienced guys to see what sort of feedback and advice I can get.

First off I might as well mention my current state. I'm 18 (so still growing, I hope!) 6ft and 75kg (168lbs), my personal best bench press is 80kg which I seriously want to improve and I haven't attempted squat or deadlift mainly because I have never had the desire to bulk up my legs. I realise I will probably get a bit of stick for this since reading around I have noticed squats and deadlifts seem to be a staple part of any routine, and not working your legs is frowned upon, but I play football for an amateur Sunday league team and will continue to for the forthcoming season and I need to keep speed and agility in my legs rather than bulk them up, plus the soreness from training will be detrimental to my football training sessions and matches in particular.

What I really would like to get out of my routine is a buffer and more powerful upper body. I'm not really interested in seriously bulking up at this stage in my life but want a good platform to work from in the future. My main aims are to improve my bench PB to 100kg by the end of the year and I am also particularly keen on getting bigger arms, with that in mind here is my schedule that I started Monday, it consists of two upper body workouts and one day solely for arms. I'm currently substituting cardio in on Sunday to get my body prepared for football next season.

Monday:
Bench Press 4x6
Chins 3x8
Military Press 4x6
Dips 3x8
Dumbbell Rows 3x8

Tuesday:
Rest

Wednesday:
EZ Bar Curls 3x6
EZ Bar Skull Crushers 3x6
Hammer Curls 3x8
Triceps Pushdowns 3x8
Concentration Curls 3x10
Overhead Dumbbell Extension 3x10

Thursday:
Football Training (1hr 30mins)

Friday:
Bench Press 4x6
Chins 3x8
Military Press 4x6
Dips 3x8
Dumbbell Rows 3x8

Saturday:
Rest

Sunday:
Running / Swimming or Football

My diet generally goes something like this but isn't always very consistent and I will admit to sinking a few pints come the weekend :

Breakfast: Cereal (Frosties/Shreddies/Shreaded Wheats/Weatabix) and semi-skimmed milk.
Snack: Banana
Lunch: Chicken salad/Tuna baguette/Peanut butter sandwiches followed by fruit
Snack: Low fat yoghurt
Dinner: Steak/Chicken/Fish with baked potatoes and beans/vegetables
Snack: Small bowl of cereal a few hours before bed

I also treat myself to a protein shake after each workout session.

Well, that's my ways pretty much summed up I suppose. I realise it's nothing special but can I expect to make gains and achieve my goals sticking to this schedule and if not what can you suggest to help me out? Thanks.
#1

4 Replies Related Threads

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    scruffy
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    RE: New Guy: My routine, diet, goals etc. 2006/07/11 22:22:33 (permalink)
    bulking of the legs will increase power and strength and will not slow you down!!!!!!!!!!!!! no legs tut tut tut tut tut tut !!!!!!!!!
    #2
    big_mal
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    RE: New Guy: My routine, diet, goals etc. 2006/07/11 22:34:12 (permalink)
    agree with scruffy - a whole day for arms and no time for legs!
    #3
    Lord Jones
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    RE: New Guy: My routine, diet, goals etc. 2006/07/11 22:44:58 (permalink)
    I realise I could increase my speed with some leg excersises but it's really the risk of injury and soreness that I am worried about. If I were to include legs maybe I could throw in Squats and Deads on Tuesday so they don't affect football on Thurs/Sun? Also I was told the leg press machine is better for you than squats as it puts less stress on your knees, surely this isn't correct though + plus using the bar activates the stabilizing muscles?
    post edited by Lord Jones - 2006/07/11 22:46:41
    #4
    Lord Jones
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    RE: New Guy: My routine, diet, goals etc. 2006/07/11 23:10:30 (permalink)
    I've just uploaded some pics of my present condition...

    http://www.rctd.ft6.com/uploads/P1010106.JPG
    http://www.rctd.ft6.com/uploads/P1010107.JPG

    Any guesses of BF% would be appreciated. I really want to add an inch or so to my arms and generaly bulk up my upper torso, especialy chest. I'll be starting a progress journal soon where you'll find these pics and hopefuly a lot of encouragement, wish me luck!

    btw, excuse the little finger in the second pic...I broke it about 4 months ago and had to have pins put in to straighten it and now I can't bend it from the middle joint! I have to have another op to remove them and loosen the tendon now the bone is mended again!
    post edited by Lord Jones - 2006/07/11 23:13:00
    #5
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