New guy here

[Beez]

Hey all

I'm Byron and I'm the new guy to gymnation. I've been training for the past 10months and I've dropped roughly 10kgs. My current weight is 123.4kgs

I'm currently doing 5-6days a week of training and am looking for advice to drop a bit more weight and have myself looking a solid big guy.

my current workout consists of:

Monday: chest and triceps 

Tuesday: legs

wednesday: cardio and a small amount of chest

thursday: back and biceps

friday: shoulders

saturday: cardio where possible and legs

 

i usually do 10-15mins of interval work on the treadmill or x-trainer after each weights session as well.

glad to join here and any advice or tips would be great

 

cheers

 

 

[Pseudonym]

Hey Byron. Welcome!

That looks like a reasonably good split, although I'm not sold on the "small amount of chest". Personally, I think you're better hitting it hard (which you already did on Monday), then letting it recover.

How tall are you? How much more weight do you reckon you need to drop?

[Beez]

Hey pseudonym

 

im 169cm tall and id like to get my weight down to 105kg in an ideal world. Iv put below my current program so you can see what i am doing at the mo.  Just a note, my dead lifts and squats and only light due to a muscle strain in my lower back 6weeks ago. Physio has just given me all clear to start deads and squats again

 

Day 1: Chest and Triceps

 

Bench press 80kg, 90kg, 95kg x10

Tricep pull downs 26kg 15x3

Super set

Incline DB press 27.5kg 10x3

Incline DB flys 12.5kg 10x3

 

Dips 6x3

Incline bench press 60kg 10x3

Close grip bench press 60kg 10x3

Skull crushers Z bar 25kg 10x3

 

15mins x-trainer, bike

 

Day 2: Legs

 

Box squats 60kg, 100kg 10reps

                  120kg 10reps x 2

                  130kg 5reps

 

Hack squats 40kg, 60kg 10 reps

                     90kg 10x2

 

Giant set x3

Step ups x10 each leg

Single leg extensions 36kg 10reps

Double leg extensions 48kg 15reps

 

Stiff leg deadlift 70kg 10x3

Leg curls 42kg 10x3

Calf raises 30kg 6reps then change foot position ( straight, heels out, heels in) then 12 straight - 30reps in total x3

 

Finisher

Sleds 80kg

 

Bike 20mins

 

Day 3: cardio

treadmill 30mins, db chest press 30kg 10x3

incline bench 60kg 10x3

push ups

 

Day 4: Back and Biceps

 

Deadlift 60kg, 80kg, 90kg x10

Pull ups 3 different grips (wide with band, no band under and hammer)

Bent over rows 40kg

                         50kg x3 x10

 

Super set

Lat pull downs 54kg 12x3

Straight arm pull downs 36kg 15x3

 

Crock rows 20kg x10

                   30kg x2 x10

             Rack run 32.5kg to 25kx10

 

21s 20kg 

       25x2

Preacher curls 20kg x10

                        30kg x2 x10

 

Treadmill intervals 30sec on 30sec off 10mins. Speed 11.5, incline 1.0

Tabatha X-trainer

 

Day 5: Shoulders

 

Military press 60kg 5x2

                      62.5kg 5x3

                      50kg 6reps

 

Super set

DB shoulder press 27.5kg 10x3

DB Lateral raises 10kg 10x3

 

Reverse flys 9kg 10x3

Front raises 8kg 10x3

 

High pulls 30kg 10reps

                 40kg 10x2

                 30kg 10reps

                 Bar only 10reps

 

Face pulls 42kg 20x3

 

Finisher 300m row, 10 push press 40kg, 20 medicine ball slams. Repeat 3 rounds

 

Treadmill 20mins

 

what you think of?