my mean 12week program workout mean

[nzidol]

Kia ora koutou,

I would like to share my workout program.

I would be glad to hear any sort of feedback that would be helpful in my goal as a bodybuilder.

Firstly here are some stats about me.

Height: 1mtre 75cm

Weight: 94kgs

Girths:

Biceps: Left 36.5, Right 36

Chest: Inhaled 115, Exhaled113

Waist: 99

Hip: 109

Quad: Left 58, Right 57

Calf: Left 40, Right 41

[nzidol]

Also included are my skin fold results

Biceps:12

Tricep: 14

Subscapular:29

Suprailiac: 34

Total: 89mm

BF% 26.01

[nzidol]

Kia ora koutou,

As of the 17/7/07.

Woke up at six. got to the gym at seven.

Cardio: 10min Cross-trainer

Flat Bench Press 3 sets 6,8,10 Starting with the heavyest 45kg than dropping the weight to 40 than 35

Incline Press Dumbell Press 3 sets 6,8,10

Overhead Dumbell Press 3 sets 6,8,10

Pec Fly 3 sets 15

Side Raise 3 sets 15

French Press 3 sets 15

Front Raise 3 sets 15

Press Ups 3 sets of as many in good form

Tricep Bench Press 3 sets as many reps in good form.

[nzidol]

Kia ora,

Woke up and got to the gym at 7am. Felt abit tired but was wasn't too bad. Anyways here is what I done this morning.

Cardio: 10min on the cross-trainer.

Squats: 3 sets 10 reps at 15kg than up to 20kg. I like this exercise as it feels like it opens my lungs right up.

Leg Press: 3 sets 10 reps

Hamstring Curls: 3 sets 10 reps

Leg Extensions: 3 sets 10 reps

Seated Calf Raise: 3 sets 10 reps

Standing Calf Raise: 3 sets 10 reps

Than breakfast: weetbix and toast and a cup of tea.

[samoan_muscle]

You will definately need to chuck some sorta protein into your breakfast...especially seeing as you have just finished training.

[nzidol]

Cheers for that bro. Hey I was wondering is taro a good protien source or can you only eat it in moderation?

[poos_n_wees]

Urm.. taro's more like a starchy carb than a protein source. Wish it was protein though

Do you eat anything before your workouts in the morning? And do you have any whey protein powder?

[Cammo]

I's gunna say the same...

You should be eating before you workout bro.

Try some porridge and/or wholemeal toast & a banana & a protein source - eggs, whey powder....whatever...

You need to fuel yourself before you work - also after like S_M mentioned.

[nzidol]

No. I dont eat until after my workout, however I do take fish oil tablets and a multi vitamin tablets when I wake up.

[Cammo]

No. I dont eat until after my workout, however I do take fish oil tablets and a multi vitamin tablets when I wake up.

That doesn't really cut it - you need food.

[nzidol]

Thanks guys! As of this morning, I have taken your advice, a tiny bit unsure on what to eat, but I did eat anyways.

Yesterdays program:

Close Pullups 3sets 10reps

Lat Pulldown 3sets 20reps dropping the weight 20% with each set.

Seated Row sets 6 than 8 than as many in good form. dropping the weight each set.

Upright Row sets 6 than 8 than as many in good form, dropping the weight each set.

Straight arm pull down 3 sets aiming for 10 reps, drop the weight aim for 12 then 15

Single arm row sets 6, 8 then as many in good form, dropping the weight each set.

Barbell bicep curl 3sets of 15

Rear Delt Fly 3 sets of 15 reps

Preacher Curl 3 sets of 15 reps

Concentration Curl "Strip Set" Starting with a easy weight. Pump out as many reps until fail. Drop the weight and repeat until fail with the smallest weight.

Half Pull Up 3sets of as many.

[nzidol]

Last night I done a kickboxing class for abit of extra cardio 6:30pm till 8 o'clock

As of today: Woke up a 6:30am had a fish oil tablet and multi-vitamin also had a banana a yam and half a mandirin.

Got to the gym Just after 7am

Flat Bench Press 3sets 6,8,10 starting with the heavyest than drop the weight with the next set than so on.

Incline Dumbell Press 3sets 6,8,10 starting with the heavyest then drop the weight with the next set than so on.

Overhead Dumbell Press 3sets 6,8,10 starting with the heavyest then drop the weight with the next set then so on.

Pec Fly 3sets 15reps

Side Raise 3sets 15reps

French Press 3sets 15reps

Front Raise 3sets 15reps

Press ups 3sets of as many in good form

Tricep Bench Dip 3sets of as many in good form

Finish workout about 8:30am.

Had brekfast just after 9am.

3 weetbix/hotwater/milk/sugar

cup of tea/milk/1 sugar

2 toast/white bread with butter and tin tuna

[nzidol]

The story so far...

I think early mornings are the best times to workout for me, however I think I need to make myself flexible for those times when I may not be able to make it.

My workout takes over an hour to complete. But no more than an hour and a half.

Unsure on how long a workout should be? I have heard that a workout should'nt take longer than a hour? Is this true?

Unsure on how heavy I should go? I find this hard to measure. Do I need to experiment to find my starting max or is there a formular or set guide line I can follow?

I might add more squats to my program? They are my favorite.

I use to hate bench-press. I don't mind them now.

Learning abit more about nuitrition.

Ive set a goal. To benchpress 80kg by november!

I need more cardio and core training.

Not sure how to add them in to my program?

I intend to have a good cardio session tommoro.

[Pseudonym]

I wouldn't worry too much if your workout goes over an hour. Yes, short and intense is best, and try not to go over 90 mins. But if you end up at 70 or even 80 mins, that's fine.

How heavy? Well, most routines will have you go as heavy as you can for a certain number of reps. Ideally whatever weight will allow you to get 12 reps (if that's the goal) with a struggle, and fail on your 13th attempt. There are exceptions to this - particularly with powerlifting routines on very low reps - but for now, go to failure.

[nzidol]

Thanks for the advice!

Kia ora koutou,

21st and 22nd of july. The weekend.

Nothing!

As of today:

Woke up at 6am had a hard boiled egg, banana and fish oil tablet and multi vitamin.

20min cardio on the cross-trainer

Flat Bench Press 3sets first set at 45kg at 6 reps

Second set 40kg at 8 reps

Third set 30kg at 10 reps

Felt good pushing this weight. feel as though I could push abit heavyer. I'll try it 50kg as my max on thursday.

Incline Press Dumbel Press 3sets First set 16kg at 6 reps

Second set 15kg at 8 reps

Third set 12.5kg at 10 reps

Felt good working with this weight. Could go heavyer.

Overhead Dumbel Press 3sets First set 16kg at 6 reps

Second set 15kg at 8 reps

Third set 12.5kg at 10 reps

Found this pretty hard. It was good!

Pec Fly 3sets 15reps at 13kg (cable cross-over)

Side Raise 3sets 15reps at 6kg

French Press 3sets 15reps at 10kg

Front Raise 3sets 15reps at 6kg

Press ups 3sets of as many as I can.

About 15. I find this very very hard.

Tricep Bench Dip 3sets of as many as I can.

About 15. I find this very very hard.

Could do abit more weights after 3pm??

[nzidol]

Got up at 6am

Had a boiled egg, Banana and fish oil tab and multi-vitamin.

10 min cardio cross-trainer

10min skipping

Close pull up 3sets 10reps

Lat pulldown 3sets 20reps dropping the weight each set.

Seated Row 3sets 6, 8 then as many in good form

Upright Row 3sets 6, 8 then as many in good form

Straight Arm pulldown 3sets 10reps drop the weight 12reps drop the weight then 15reps

Single arm row sets 6, 8 then as many in good form

Barbell Bicep Curl 3sets 15 reps

Rear Delt Fly 3sets 15

Concentration Curl "Strip sets" As many as I can then drop the weight and repeat until fail with the smallest weight.

Half Pull up 3sets

Breakfast: Bowl of museli 2toast with butter and tuna cup of tea

[Metz]

Hi ya,

Hey can I ask what your daily kai consists of?? and how often do you eat?

Like, nothing to detailed, just an average day for you in terms of carbs and Protein? what are your main fuel sorces?? Main building blocks?? I saw tuna, anything else??

I see you like your cups of tea :pfft:

Keep up the training, we all started some where and I just wish I knew all about these web sites when i first started lol would have saved alot of...... :banging:

Kia kaha e hoa!!!

[nzidol]

Wsup Metz,

How are you man. Um yeah Brekfast is constantly the same Weetbix or muesli 2 toast with either marmite or tuna fish and a cup of tea.

Lunch. I dont know? maybe fruit sometimes nothing.

Dinner: Fish maybe salmon or another sort 2min noodles and steam brocoli or steakl and salad.

before a workout hard-boild egg, banana.

After a workout is breakfast.

And in between meals I miight eat abit of junk?

To tell you the truth bro I really struggle with this, but since I've started this program I've been consistant.

Not sure if I'm eating right.

Cheersd brother.

[Metz]

Kia ora ano,

Yeah it will really help if you can get some consistency going on with your diet and i mean, you don't have to go hard, just a gradual change as it can get real expensive aye. But if you can cook your carbs ie. Potatoes, kumara, rice etc... and have those as your main fuel source throughout your day you'll find your energy levels are maintained (As long as you don't down something full of sugar lol).

You will also need a consistant protein source during each meal and this is just a basic plan to ensure you are giving back to the body aye!!

Some times taking in so much info around kai you can end up getting hoha and go back to what is easy and what makes you feel good. But yeah, still read up on the types of food that would be good, and weigh up the food you need vs the food you enjoy. Don't eat anything that tastes like crap lol :puke: That's my rule lol stick to kai you enjoy.

Good on you for giving it ago, takes alot of discipline, especially if you love your kai!!!! as i do!! :pfft:

Good luck and keep it up!!

:salute:

[Paul]

I think you should drop all the processed stuff ie noodles,weetbix,Toast.Get used to eating clean chicken,Kumura,Potatoe,rice,fibrous veges brocolli etc.Body builders diets tend to be preety simple .Your diet could look something like this.

Breakfast :Half cup porridge with protein 30-40 grams

mid morn : chicken/tuna/beef and rice

Lunch : Repeat mid morn

Afternoon : Protein shake with maybe a couple of ricecakes with cottage cheese

Dinner : I tend to taper of the carbs at night but thats just me I would have a protein source chicken/tuna/beef with plenty of fibrous veges.

Before bed : Protein shake.

Before training I have a shake and a banana normally I have my dinner straight after training so I dont worrry post workout shake.

There are plenty of combos to play with as far as your CARB/PROTEIN/FATS split .You can also add some low fat sauces with your meals so they arent so bland.

[nzidol]

Thanks guys sooo very much for the advice. As of this day I will take it with two hands running!

[nzidol]

After week two!

Week Two was a bit dis-jointed Monday and Tuesdays workout went fine I followed the same routine as the week before.

Wednesday: In the am. got my squats on and spent half n hour on the swiss ball In the pm ran around outside for about an hour playing touch.

Thursday: In the am used a skipping rope for 10 min cardio and carried on with program as with Friday.

Good news: Found my max for bench press 50kgs

Bad news: This week, even right now as I write, I feel really tired my work out this week has been a struggle to get through,not sure why?? I think I've hit that wall, took awhile to get thourgh, got through it, half assed I must admit. Nutrition has been ok,only ok.

[Paul]

your feeling tired because your not eating enough quality food

[Metz]

Yeah, I agree,

Just get the good kai in every 3 hours e hoa. Then you energy levels will be sweet!!! Be sure to drink plenty of water!!! Vits n mins are good too!!!

Preparation of food is essential!! Have a cooler bag full of kai, snacks fruit etc....

Stay away from the energy drinks during the day, u will just end up even more tired afterwards!!!

Kia kaha!! :snap: Eat up!!!!

[nzidol]

kia ora koutou,

Thanks for the advice guys. I've taken every word on board and appreciate it greatly, cheers once again.

Week 3 of 12:

kept the workout the same as week 2 and 1. Feels like way longer though.

Things I've done different in regards to the workout.

No major adjustments, oh, I I've started to life a bit heavyer now. Missed my squat workout on wednesday due to a les mills bootcamp at course, way cool. Cracked 50kgs on my bench press, feels like I have more strength then I know, keen to keep pushing more heavy every week.

Things I've learnt so far.

I've learnt that anyone can push more out of themselves than what they think they can.

No retreat no surrender. Also,

Thanks to the guys. I've learnt more and more about nutrition, since the advice I was given I've cut most processed food from my diet, began to eat porridge and fruit before workouts, tins of tuna during the day and meat and heaps of veges at night, mind you its abit yuk but I keep thinking to myself that this food is the energy needed for my body. Im sure over time id get to love it??