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PLEASE COMMENT ON MY TRAINING REGIME / SUGGESTIONS PLEASE!!

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cossie*mad
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2009/07/26 19:34:34 (permalink)
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PLEASE COMMENT ON MY TRAINING REGIME / SUGGESTIONS PLEASE!!

  HI THERE - I AM NEW TO THIS FORUM AND WOULD LIKE SOME COMMENTS PLEASE.
 
I AM 25, HAVE DROPPED TO 160 POUNDS (72 KG) FROM 85KG IN THE LAST 6 MONTHS DUE TO NOT TRAINING. MY GOAL IS MORE SIZE ANS SHAPE. I WORK SHIFTS SO I TRAIN AND EAT ALL OVER THE PLACE UNFORTUNATELY. BEEN WEIGHT TRAINING ON AND OFF FOR 5 YEARS WITH DIFFERENT LEVELS OF INTENSITY BUT REALLY WANT TO TAKE IT SERIOUSLY NOW.
 
PLEASE COMMENT / SUGGEST IMPROVEMENTS ON MY REGIME.
CHEERS!
 
1 HOUR SESSIONS.
1 X WARM UP SETS
4 X SET OF 8-12 REPS
 
DAY 1- CHEST
INCLINE BENCH (SMITHS MACHINE AS NO TRAINING PARTNER)
INCLINE DUMBELL PRESS
INCLINE DUMBELL FLIES
MACHINE CRUNCHES
 
DAY 2 – BACK
PULLUPS
SEATED ROWS
VERY WIDE GRIP LAT PULLDOWNS
HYPEREXTENSIONS
DEADLIFTS (LEAVE TILL LAST AS IF I DO THEM FIRST, THE REST OF MY TRAINING GOES TO POT DUE TO EXTREME FATIGUE)
MACHINE CRUNCHES
 
DAY 3 – LEGS
SQUATS
LEG EXTENSIONS
HAMSTRING CURLS
CALF RAISES
MACHINE CRUNCHES
 
 
DAY 4 – SHOULDERS
SHOULDER PRESS (SMITHS MACHINE)
UPRIGHT ROWS
LATERAL RAISES
FRONT RAISES
SEATED (BENT OVER) REAR DUMBEL RAISES FOR REAR DELTS
MACHINE CRUNCHES
 
 
DAY 5 – ARMS
STANDING EZ BAR CURLS
CONCENTRATION CURLS
SKULL CRUSHERS
TRICEP PULL DOWNS
MACHINE CRUNCHES
 
DAY 6-7
REST
 
DIET (I AM NOT A BIG BIG EATER)
TYPICALLY-
1. OATS AND A WHEY PROTEIN SHAKE, CUP OF TEA
2. 3 EGGS ON WHOLEMEAL TOAST, GLASS OF MILK
3. TIN TUNA AND COUS COUS, GLASS OF MILK
4. WHEY PROTEIN SHAKE AND FRUIT WITH PEANUT BUTTER BAGEL
5. FRIUT, NO EXPLODE AND PLENTLY OF WATER PRE WORKOUT
6. MEAT AND VEGETABLE DISH FOR DINNER
7. DOUBLE SCOOP SHAKE BEFORE BED
 
MY SUPPLEMENTS ARE CREATINE, BCAA, MULTIVITIMIN
#1

4 Replies Related Threads

    scruffy
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    Re:PLEASE COMMENT ON MY TRAINING REGIME / SUGGESTIONS PLEASE!! 2009/07/26 19:38:36 (permalink)
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    welcome to the board mate, the first thing is to get rid of the caps, its hard on the eyes and implies your shouting  lol
    #2
    scruffy
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    Re:PLEASE COMMENT ON MY TRAINING REGIME / SUGGESTIONS PLEASE!! 2009/07/26 19:42:04 (permalink)
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    as far as training goes i would drop the dumbell presses for dips,,,put delts and arms on the same day and have a rest between legs and back day....would also drop upright rows as this is a known rotator cuff destroyer.....looks ok other than that

    deads  squats and bench i would cut the reps to around 6 too
    #3
    cossie*mad
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    Re:PLEASE COMMENT ON MY TRAINING REGIME / SUGGESTIONS PLEASE!! 2009/07/26 20:06:10 (permalink)
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    Thanks for the reply - my traps and and arms are areas i really want to improve on hence why i do the upright rows and a seperate arm day...with this in mind, would you still make your stated changes?
    thanks
    #4
    scruffy
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    Re:PLEASE COMMENT ON MY TRAINING REGIME / SUGGESTIONS PLEASE!! 2009/07/28 17:53:36 (permalink)
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    i would never advise on upright rows full stop, they can so easily wreck your delts....heavy benching will build tri`s and deads will build traps, often less is more productive, i would give my recomendations a try first and see how you feel after 6 weeks or so    better to undertrain a muscle slightly than overtrain a lot...
    #5
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