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Helpful ReplyHot!Time for change...Starting legs pic page 28

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sd1656
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2010/06/26 21:00:23 (permalink)
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Time for change...Starting legs pic page 28

Well I suppose I should start with a bit of background information and what exactly is motivating me. I spent part of last year and half of this year away on tour, as there isnt too much to do in down time I started doing some weights and slowly but surly I started to auctually enjoy it. Couldn't stand it at first. After coming back to the UK I have taken on a bit of a drastic lifestyle involving alot of drinking and virtually no sleep. Although this is enjoyable yes, I feel its time to change and get both my mind and body back on track. I have being cardiovascular fit for the last 3 years because of a fair bit of running. I have kept this up since returning although not reguarly. I have also kept going to the gym although it feels I am training a bit aimsly, another reason for posting this thread.

Stats:
Height:5ft 11
Weight: 11 stone 8lbs
Age: 18
Diet:
My diet is something that is always going to be hard to manage as I dont always get the oppurtunity to eat reguarly. But I do manage 3 meals aday. Looking a bit like this
Brekfast 0700-2 sausages, 1 bacon, 1 egg, 1 banna, 200ml coffee
Mass attack shake-0800
Lunch 1245-Ham salad, 125g chicken, piece of fruit
Dinner 1700-Very very dependant, usually alot of vegetables though with soup and some more fruit.
Gym-1830
Mass Attack shake-2000    
(Snack 2130-135g chicken, wholemeal bagel)<<<<Only very recently added this to my diet.
I know that this leaves alot to desire and is probaly quite funny for some of you to read, but there really isn't much that I can do to change this. Although I am thinking of adding creatine to my shake in the morning. I am going to do my best to kick boozing in the week and keep it to a minimum on the weekend. I have been avoiding chips for a long time now aswell.

Routine:
Again, this isn't much and as of tonight I have changed it. I have been going 5 times a week alternating between training chest back abs and biceps triceps shoulders. Typically I would stay in 1 hour and a half and this was because any less and it didnt really feel like I was excerising, wiered I know.

Tonight was as follows:
Biceps
Seated dumbell curls 4x10-12
Barbell Curl 4x12
EZ-Bar Preacher curl 4x15

Triceps
Kickback 4x10    
Pushdown 5x10-15        
Dumbell extension 4x10-12

Shoulders
Lateral raise 4x10-12
Overhead dumbell press 4x10    
Standing military press 4x10

Tonight was the most structure I have ever followed and although I did alot less than usual it felt alot better and like I had done more, I was also trying to maintain proper form. This all took 50 minutes. This was followed by a steady 30 minute run.

I am sure that by looking at this you will see I need some guidance. I have decided to set myself 4 monthly goals I want to gain some mass but as I am pretty clueless about this all I am not sure what a sensible gain in weight in 4 weeks would be. Really any help at all would be appreciated.

I would post some pictures but I don't have a clue!!!!
 
 
post edited by sd1656 - 2014/09/02 21:10:01
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CitizenKane
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Re:Time for change... 2010/06/26 22:47:53 (permalink)
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Good luck with your goals. There's a lot about your regime that I would change though. Your diet and routine are both really poor.

"Be adequate"
 
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ItsNOTlikeTHAT
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Re:Time for change... 2010/06/26 23:37:36 (permalink)
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CitizenKane

Good luck with your goals. There's a lot about your regime that I would change though. Your diet and routine are both really poor.

 Yes, goodluck, but like CK said, alot can be improved on.   You are at the right place though if you want to learn!
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iain123
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Re:Time for change... 2010/06/27 02:46:07 (permalink)
+2 (1)
For a routine, focus on compound exercises such as bench, deadlift, squat, MP, etc

For example this routine would increase your strength and size with a calorie surplus.

day one - bench press 5x5, military press 3x8, dips 5x10,
day two - squat 5x5, hanging leg raises or situps 5x12,
day three - deadlift 5x5, chins 5x10.

Very simple but highly effective. You can add bicep exericses etc if you want but it certainly shouldnt detract from the most important lifts (the compounds).

Start weights at 75% of your 1 rep max and slowly progress each week with an increased load, 2.5kg increases prehaps.

I've just given you a very basic template and set/rep scheme but its enough to get you thinking on the right track anyway, there is a lot of different strength and building routines about but the main focus of your attention should be on the most important lifts as they provide the best foundation and development.
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sd1656
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Re:Time for change... 2010/06/27 07:49:46 (permalink)
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Thanks for your input so far. I have been doing alot of research again last night. I only recently found out my routine was poor as I thought staying in the gym for hours was the way foward. The only problem is being in the Army a good diet is hard to sustain as I have set meal timings and its eat whats there or don't eat pretty much.
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sd1656
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Re:Time for change... 2010/06/28 20:25:29 (permalink)
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Hey sorry didnt update yesterday due to working the weekend. Been thinking and doing some more research into all this, so  heres my new routine, would like to hear your feedback, its basically a 5x5 routine.

Mon
Bench
Mil Press
Dips

Wed
Squat
SLDL
Calf Raise

Fri
Deadlift
Row
CG Chin of Curl 

Sunday:
Got put on duties over the weekend, so rested today after yesterdays workout. Diet wasn't great and needs alot of work on it.

Monday(today):
0625: wake
0730: 3 pieces of toast, 1 poached egg, 2 weetabix
0800: Mass gain shake
1230:Ham salad, 125g chicken, 1 banana 
1715:piece of chicken, roast potatos, green beans, soup
1900:gym
2000:Mass gain shake
2100: 125g chicken

I find it really embarrasing posting my diet on here as it is complete rubbish. Really can't do much about it though due to my job.

Routine:
Bench press:
5x50kg
5x60kg
5x60kg
5x60kg
5x65kg

Felt confident with this tonight, haven't got much experience on the bench so wasn't to sure what to start on. I felt comfortable with the 65kg so wished I had upped it a bit more.

Standing military press:
5x5x45kg
This was quite an eye opener for me and was the first time I had auctually done this excerise with any sort of "serious weight". Had 30 secs in between sets until set 4-5 where i had 90 secs off and this made the last set dramatically easier.

Dips
5x5
Hammered the dips in Afghan so find these fine, just wish the gym here had a belt so I can add some weight to them.

Abs
5x20 situps
5x20 half sits
2x25 crunches                        

Summary:
First time I have stuck to a proper routine, enjoyed it although I only spent half an hour in the gym which just can't be right can it?????????? Although if this is what it takes to build mass I am willing to stick with it.

#6
sd1656
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Re:Time for change... 2010/06/28 22:23:54 (permalink)
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One thing thats worrying about this though is there dosn't seem to be many arm specific excerises.
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sd1656
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Re:Time for change... 2010/06/30 00:01:18 (permalink)
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Was a day working away from work today so again the diet isnt great

0620 Weight gain shake
0815 Egg and bacon sandwich lol
1200 Chicken salad sandwich brown bread
1715 Beef lasange, potatos, cauliflower, brocoli
2115 30 min steady state run
2200 125g chicked, wholemeal roll, 250 ml apple juice,     

Yet again not a brilliant day, hard to get this diet right especially with working away and in the middle of no where.

My leg day on the 5x5 program tomorrow, just dosn't seem like I am spending enough time in the gym on this program though.

Am also looking into getting some whey protein to take throughout the day.
I find this so embarrasing posting this and hope that you dont mind me cluttering your forum with my awful routine and diet, lol.


2300 Weight gain shake
#8
sd1656
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Re:Time for change... 2010/06/30 22:11:20 (permalink)
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wake 0600    
0630 weight gain shake
brekfast 0700 2 weetabix, 2 pieces brown bread, 1 banana   
lunch 1200 1 banana,  (again was working in the middle of nowhere so eating was difficult)
sanck 1600 1 apple
dinner 1700 lamb stew, potatos, courgette, banana
1850 gym
2000 weight gain shake
2100 175g chicken, 750ml apple juice

Again the diet needs work but am getting used to finding the right sort of foods now. Hopefully this becomes easier with time.

Todays Training
Legs-This is the first time in a long while I have touched legs in the gym, strangly I enjoyed it and can't wait for the next one. Although I can feel it in my legs when I go up the stairs.

SLDL:
5x5 @ 80kg
1x2 @100kg

Attemped it at 100kg I could lift it just didn't have the grip.

Squats:
Was a bit worried about doing these so stuck with the 80kg as I didn't want to drop the bar and embarras myself

5x5@80kg

Although I reckon with a bit more confidence I could have managed 100kg. Was happy with the form on my squats though, made sure to go all the way down.

Calf Raises:
Wasn't too sure about these so used the machine

3x5@40kg
2x5@45kg

Overall today tryed my best with the diet but obvisouly didnt do too well, enjoyed my session tonight and can't wait to do legs again. I am worrying though about these 5x5s because it really dosnt feel like I am spending alot of time in the gym whatsoever.

#9
Burney
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Re:Time for change... 2010/06/30 22:35:39 (permalink)
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Routine is looking better mate .

I always find having some carbs before a workout really helps. I normally have a bowl of oats with a scoop of whey and a banana, works wonders . To build muscle you need to aim for around 1-1.6g of protein per pound of bodyweight per day. Good luck.
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sd1656
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Re:Time for change... 2010/07/03 09:00:41 (permalink)
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Sorry for the delay in updating, had another busy few days.
Yesterday was my (pull ?) workout

Deadlift
5x80kg
(3)5x90kg
(2)5x@100kg

Added another set in on 100kg just to check my form and that it wasn't a fluke, was quite pleased with this.

Row

Used the seated row machine

5x67.5kg
(3)5x75kg
(1)5x80kg

Found this managble.

Pull ups
5x5 bodyweight pull ups, unfourtuanly the gym dosn't have the equipment to add extra weight. Found these easy.

Diet
Have been keeping to a healthy diet over the last few days although I did go out last night and tryed to keep to spirits. Will go for a run later to make myself feel better about it. Kicking the alcohol is going to be very hard for me.

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sd1656
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Re:Time for change... 2010/07/03 22:13:41 (permalink)
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8am 2 eggs, 2 wholemeal slices of bread, 1 apple,
9 45am Weight gain shake
12am chicken salad sandwich
2pm handful of peanuts
3pm 1 1/2 hours swimming, 20 minute run
7pm Chicken and vegetables
8pm Weight gain shake
9 30pm 100g chicken

Again not a great day on the diet, didn't feel up to much but the swimming was great for a hangover. First time I have swam in about a year so was just a a case of getting used to the strokes again. The run went well and enjoyed that. Feeling tired tonight, so will have a good sleep and do some more cardio tomorrow.
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sd1656
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Re:Time for change... 2010/07/04 15:17:40 (permalink)
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0830 2 boiled eggs, 1 apple
1000 mass gain shake
1215 chicken salad sandwich, 1 orange, handful of rasins
1330 cereal bar
1400 45 minute steady state run

Today has been good, felt refreshed waking up today and looking foward to getting in the gym again tomorrow. Will post what I eat for the rest of the day a bit later on.
#13
sd1656
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Re:Time for change... 2010/07/05 16:15:01 (permalink)
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yesterday:
1700: Ham and salmon salad, 1 apple, 1 orange, 1 banana,
2100: mass gain shake
2130: 1 egg

Today
0720: 2 weetabix, 2 wholemeal slices of bread, 1 egg
0800:weight gain shake
1000:125g chicken
1100:cereal bar
1230:sweet and sour pork, peas, sweetcorn and potato
1500:1 egg

Looking forward to going to the gym tonight, its my push day.
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ItsNOTlikeTHAT
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Re:Time for change... 2010/07/05 22:51:40 (permalink)
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Funny now when I read your intro it makes sense, when I read it the first time, I remember thinking something like a music tour or a holiday or something.  Ops wasn't even on my mind!  Weird that.

I would make a lifting belt using a webbing belt or one of the green ones.   If pullups and dips are too easy you need to add weight mate, only way to grow is to keep increasing the stress.

Also with your diet, I know how hard it can be.  But get a few more shakers, dry them and fill them with powder every night, and either carry them with you in a daysack, or leave them somewhere where you can have one every 3 or so hours.   Not the easiest solution, but we must do what we can eh?  

I am lucky at the moment, on leave, took a lot of leave as I am owed months and months, so all I am doing is eating sleeping and training!   
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ItsNOTlikeTHAT
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Re:Time for change... 2010/07/05 22:54:09 (permalink)
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Do  you have pay as you dine?   If so, for instance for breakfast, buy your own peanut butter, and have that with your toast in the morning.  Extra protein and some very good fats as well.    
At tesco you get 400gr of turkey ham for about a quid, which is two meal, with a banana or two.   I think adding nuts would make a big difference as well.    Full of cals, protein and good fats.
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sd1656
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Re:Time for change... 2010/07/06 10:34:08 (permalink)
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Cheers INLT that idea about the shakers is simple, just never thought about it. Well I get my summer leave andf tour leave next week at last so will be able to dedicate alot of time to training. PAYD is really a pain in the ass and where I am at the moment I just don't have the facilities to make or store my own food. Should be ok keeping peanut butter in my locker though.

Finishing of yesterdays diet
1700 pork and potatos
2000 chicken and noodle salad
2100 weight gain shake

Yesterdays workout:
 Bench press:
5x60kg       
2x5 65kg
2x5 70kg

Was fairly pleased with this, may try 72.5 next week.

Shoulder press
3x5 40kg
2x5 45kg

No increase in weight from last week as the barbells are all fixed weights. Did find it slightly easier than last week though. Like this excerise, gives a nice burn.

Dips
5x5 bodyweight + 15kg

With this held the plate inbetween my legs as we dont have a belt lol.

Abs:
5x20 situps
2x25 crunches
1x40 heel touches
Todays diet:
0730 2 pieces of brown bread, 2 weetabix
0805 weight gain shake
1000 1 egg 1 banana

Summary:
Really enjoying this new regime, learning quite alot of new stuff about bodybuilding now. The only thing is it really dosn't feel like I am spending long in the gym but Ive got to stick with it. Its a good excuse to get healthy and kick the booze aswell.
Will do a steady state run later today to keep my legs and CV ticking over, looking foward to my legs day on Wednesday. Also going to do some more research into a diet today.

Thanks for the advice INLT.
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sd1656
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Re:Time for change... 2010/07/07 18:38:59 (permalink)
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Not good last night went a little bit like this.

20 mins steady state run, 18 mins cycling.
Then went out and had a few, the booze is proving harder than I first imagined.
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theITman
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Re:Time for change... 2010/07/07 18:41:02 (permalink)
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Why is it hard to not drink on a week day?

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ItsNOTlikeTHAT
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Re:Time for change... 2010/07/07 18:44:31 (permalink)
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theITman

Why is it hard to not drink on a week day?



It's hard not to drink when you just got back from Afghan, and even more so when everyone around you is drinking all the time.
#20
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