Scanners new plan.

[Scanner]

Hey there

I'm male 6'2" 27years old and around 78-80kgs.

I must have a bodyfat % in the high teens I guess but it's dropping.

I have seen some more muscle starting to appear and I'm getting stronger while staying the same weight.

I'm working out 3-4 times a week with three different routines.

Routine 1 looks like this

Bench 50kg 3 sets of 10

DB curl 10 reps 12.5kg 15 and 15kg sets

Military press 10 kg 3 sets 8 reps

Straight flys with 5-10 sec stretch at the bottom 8kgs 3 sets to failure

Skull crushers with ezy bar first set with bar only then 10 kg for two sets

Ezy bar curls 20kgs 3 sets of 8 reps

Lateral raises 6kg 3 sets of 10

Cable lat raises one wieght 3 sets to failure.

Pullovers 3 sets of 10 15kg db.

Routine 2

Squats 5 sets starting with nothing on the bar ending up with 70kgs

80 on a good day after lots of rest. 10 reps. As deep as my dodgy knee lets me.

Deadlifts three sets of 10. 40kgs then two sets at 60kgs

Seated calv raises. Three sets of 20 reps. 40 kgs.

Incline leg press Start at 160kgs then take two plates off every ten reps until it's all off and I feel like hurling.

5 minute break

If there's time I also do one arm db clean and presses with a 10kg db.

Three sets per arm 20 reps. this is very anaerobic and really fu^&% me up.

I only do this routine once a week. My legs are not in porportion with the rest of my body, so now I'm concentrating more on my upper body hence I only do legs once a week.

Routine 3

This routine is outside of the gym. I use a local school that has a really good playground for this routine.

I start off with a 10 minute run to get to the school.

Then it's on the monkey bars for :

3 sets of wide grip chin ups. 5 4 3 reps For back and biceps

3 sets of hanging leg raises for abs

3 sets of hanging horizontaly with the legs up in the bars aswell. (just like doing sitting rows) 3 sets to failure 10- 12 reps

Dips 3 sets to failure.

In between hanging off the monkey bars I do 2 min 70-80% of my max runs and I also put in a few full on sprints in there. Really gets the heart rate up.

On the non training days I do around half an hour of stretching, mostly for my legs back and chest. The leg stretches are from my old kickboxing days and the chest and back ones are from my chiropractor.

I'll post my old measurements and current ones soon.

Nutrition is good. On 150gr of protein. Next week will be more. Trying for 200.

Carbs are up to 250. 6 meals a day.

I'll keep udates coming for a bit of public accountability.

Keep rockin' :rockout:

[Luigi]

what is axactly are you hoping to achieve ?

[Scanner]

More of the same. this is just a step up from what I'm was already doing.

I've been losing bodyfat and gaining muscle.

This is as structured as I can get my workout to be. I just can't do the same thing twice in a row. I know it looks like a mess now that it's down on "paper" but it seems to be working.

I'm not following the muscle confusion system or whatever they call that nonsense but I'm following the "workouts for the extremely inpatient" system.

[INSPECTOR64]

Well if its working for you stick to it.Looks like some good variety in there and nice use of the local playground.

[Luigi]

no dont get me wrong it looks like a very structured and well thought out workout plan i was just asking out of pure curiosity

by the looks of your weights your just looking to tone up a bit ?

[Scanner]

I know it looks light, but that is actually all I can manage at the moment.

My upper body is just weak. :oops:

[bigdogbob]

It is hard to see what you are after in terms of results???

You need to up it much more I would say. I am an 39yr old female weighing 55kgs and doing at least your weights.

Get yourself a training partner so you can push it heavier.

The only way to gain muscle is to lift heavy.

But keep at it anyway, push yourself and you will grow

[Scanner]

My goals are to get fitter and stronger.

In combination with the way I eat i'm slowly loosing bodyfat. So it's working for now. As for the weights I do, I always go heavier on the last set when I feel I can. I understand that i wont get anywhere just going trough the motions every time I go to the gym.

The thing holding me back the most is my triceps. Military presses and bench presses are al cut a bit short beacuse my tri's are just too weak.

I've been doing isolation moves for delts and chest before doing the presses to make sure I get a proper workout, but how can I make my tri's catch up?

[Luigi]

ok ill be straight up with you, your weights are pitiful.

you could lose bodyfat with just diet alone no need for the workouts, and by the looks of them your not gaining any muscle anyway

you really need to start lifting heavier and pushing yourself

to get your triceps up to speed do dips, weighted dips when you can, close grip benchpress, skullcrushers, triceps pushdowns, kickbacks, behind the neck shoulder press...... chose a few that you can do.......

[bigdogbob]

Instead of lifting heaviest on the last set...warm up and then do your heaviest first while you are still fresh. If you can go heaviest on your last then you have just wasted two sets on smaller weights when you could have gone heavier earlier.

Then you can stick at that heavy weight and do less reps...works for me.Forget 10 reps that's maintenance/toning..if you want size and strength you need to stick in the 3-6 range.

[Luigi]

Instead of lifting heaviest on the last set...warm up and then do your heaviest first while you are still fresh. If you can go heaviest on your last then you have just wasted two sets on smaller weights when you could have gone heavier earlier.

Then you can stick at that heavy weight and do less reps...works for me.Forget 10 reps that's maintenance/toning..if you want size and strength you need to stick in the 3-6 range.

well said

[Scanner]

wow that makes total sense. will do

thanks

\:D/

[Pseudonym]

I absolutely agree with Nessie about going heavy from the first set, but I think the 3-6 reps suggestion is a bit low. Most bodybuilders will aim for around 8-12, sometimes higher, sometimes lower. But 3-6 is really getting into powerlifting territory.

Having said that, low reps still have their place, and it's a good idea to alternate your routines to include them every so often. But for starting out, I'd recommend higher reps. Until you've really mastered each movement, there's too much risk of injury otherwise.

Which brings me to my next point. I'm assuming you're still fairly new. It's perfectly normal for your weights to be piddly wee things right now. You're still practising the exercises, and patterning each movement into your brain. I think the technical term is "establishing neurological pathways" or "neuromuscular coordination" or something, but let's stick to English. The point is, you're still learning how to balance dumbells etc, when they're held at arm's length. As you get better at this, you'll find your weights quickly go up. Lots.

[AgentOrange]

i also raised an eyebrow at 3-6 reps i think somewhere between 6-12 heavy reps would yield the best results.

[Scanner]

ok. Today I did my upper body routine (#1) and went hard.

Got quite psyched up reding peoples replies actually :twisted: in a good way...

I had my creatine drink on an empty stomache plus a 6tsp instant coffee (I drink massive amounts of coffee normally so it takes a bit to get that caffein buzz now)

Did 20 mins of rowing to warm up properly first.

I did a warm up set of ten reps for each exercise first and managed 8-10 reps for three sets with the heaviest weights I've ever done. had to cheat a bit on my usual super strict form on the last two reps.

It took a bit longer than normal 20 min warmup, close to an hour of weights then almost 15 mins of stretching at the end. I added cable pulldowns and dips for my tri's aswell.

So now after a shake, a nanna nap and a proper meal I'm still feeling it.

I'm thinking it'll be tuesday before I work out again, I'm gonna be sore in the mornin'!!

Next thing is going heavier on leg routine. Thanks for all the advice, it defiently feels like it's working. :wink:

By the way, I found an old notebook with measurements taken in september 07. So now I can compare with something. It's been a year since I measured myself but I've only been training for a couple of months full on.

I was 83kg, now im 78kg. Cool.

I've added 3cm on both thighs and they are tight as.The rest is still a bit flabby.

Now 57 and 58 cm

2cm off my waist. Now 80cm. (I know :oops: )

Arms up2cm to 36cm

Chest down 4cm to 92cm

Shoulders up4cm to 116cm.

If i diet down to a resonable bodyfat% i'd probably end up 67-70kgs. I'm 6'2". I'm actually a skinny little runt under all this flab. yuk!

Now I think I've finally decided on a direction to take... BULK UP

I'll change my routines now and get a journal happening.

Thanks everybody. I know what I want now.

[BANNER]

I know it looks light, but that is actually all I can manage at the moment.

My upper body is just weak. :oops:

Dont be embarassed m8 I did my mates first session yesterday and I forgot that we all start somewhere the trick is to "know" its the beginning of sumthing SPECIAL :nod: :nod: never give up :nod: :nod:

[bigdogbob]

My logic behind the 3-6 rep range was a chance to get some base strength built up before the higher rep range to build size.

Worked for me :pfft: