New fellar looking for a lil help

[Foundation]

Hey Guys and Gals,

Been on here a few times as an unregistered surfer, read and seen some very interesting, helpful and funny shit, definitely good for help and a laugh .

But now I need your help, if at all possible and I apologise if this stuff has already been covered.

Been gymin it for 2 yrs now so only a novice, started a journal a month ago to track results as previously I only worked on parts I felt in the mood to (yes yes I know).

Monday Legs

Tuesday Shoulders

Wednesday Rest

Thursday Back and Bi's

Friday Chest and Tri's

Cardio in the mornings sometimes and that also depends on when I sleep

Only taking Creatine Effervescent at the mo for a supp.

Tried a couple of different protein powders last year but other than that haven't tried anything else.

My goal is to get good symetry, stronger and leaner before the end of 09.

Stats are

Half Raro/Asian

Endomorph (thats my thinking anyways)

31yrs

172cm

89kg

BF% is somewhere between 22-26 I think, only ever had one tanita done and apparently they are unreliable.

Trying to get my (far from perfect) diet in order and currently this is what it is.

6:45 3 weetbix with yoghurt and 1 whole grain toast with marmite

10am pita bread with salad, 95g of canned tuna and 2 tble spns of lite cottage cheese, Banana.

12:30 2 whole grain bread, Salad, half grilled chicken breast and cottage cheese, apple or orange.

3pm apple or orange and a muesli bar.

5:30 Effervescent Creatine

6:15 Gym

7:30-8pm Dinner which is usually Meat and 3 vege.

So as you can see, there is nothing flash with that eating plan but then thats been largly due to no finances BUT finances are good now and am hoping some of you wise Guys and Gals can point me in the right direction.

My thinking is to get:

Horleys ICE for mid morning, mid arvo and post workout for starters

Looking at either Superpump 250 or RPM for preworkout

and need your help with the rest, don't want to be a walking chemist but something for recovery would be great and a good Multi I guess.

?

[teamfatboy]

Rough look at diet suggests that if you add-in the protein shakes in mid-morning and mid-arvo meals you might get to roughly the right protein/carb ratios, possibly a shake with breakfast - and also either weetbix or toast, but not both, perhaps.

FWIW, I wouldn't spend money on Superpump or whatever just yet, instead get quality protein powder, a good creatine (maybe next time just monohydrate, no effervescent add-ins), and yep a good multi.

What's your training plan look like for each day?

[Foundation]

Thanks TFB, I was considering the pre workout as I work in an office all day and just feel mentally tired at the end of it, maybe a good multi and protein like Horleys Ice will pick me up possibly.

Since March the 2nd I have been doing the same workouts and am just starting to plateau but here is the current workout.

Also I dont count the bar.

Monday Legs

Squat Smith Machine

3mins on the bike as warm up

10x40kg,8x60,8x70,6x80,6x100,5x110,5x120,failurex80

Leg Press

8x120kg,6x200,6x240,6x280,10x200,10x120

Leg Extension

8x55,8x65,8x75,8x85,8x95

Stiff Leg Deads BB

10x30,8x40,6x60,5x80,5x80

Leg Curl

8x46,8x53,8x60,8x60

Tuesday Shoulders

Seated Smith Machne Military Press

12x30,10x40,8x60,4x70,4x70,10x60,10x40

Seated DB Press (each arm)

8x28,6x30,6x30,6x30,6x30

Seated DB Side Lateral Raise

8x12,8x12,8x12,8x12

Standing DB Front Raise

8x14,8x14,8x14,8x14

Upright Row BB close grip (total weight including BB)

8x45,8x45,8x45,8x45,8x45

Wednesday Rest

Thursday Back & Biceps

Wide Grip PUll Up (Assisted)

15x33kg,8x19,6xBW,6xBW,6xBW (I'm weak on these)

Seated Cable Rows (Vbar used-weight per side noted)

10x30.5,8x41,8x44,8x44,Failiure x 34

Bent Over BB Row (BB not included)

10x40,10x40,8x50,8x60,6x60

Ez Bar Curl (BB not included)

15x10kg,12x20,10x20,8x30,6x40,8x30,failiure x 10

DB Curl (each arm)

10x18kg,10x20,10x20,10x20,failiure x 18

Friday Chest & Triceps

With chest I alternate Flat bench one week then incline decline the next.

Flat week

Bench Press BB (BB not included)

15x40kg,12x60,10x60,8x70,6x80,4x90,8x70,15x40

Bench Press DB (each arm)

8x40kg,8x40,8x40,8x40

Dips (Body Weight)

15xBW,15xBW,15xBW,15xBW,15xBW

EZ Bar Skullcrusher (BB not included)

15x10kg,10x20,8x30,8x40,8x20,8x10

Rope Cable Extension

15x21kg,10x21,8x31,8x31,8x31

T-Bar Cable Extension

8x31kg,8x31,8x31,8x31

Last Friday my incline decline for chest and tris is:

Incline Bench Press (BB not included)

15x30kg,10x40,8x60,6x70,4x80,6x70,10x40

Decline Bench Press (BB not included)

10x40kg,8x70,6x80,4x90,4x90,4x90

Incline DB Flys (each arm)

10x16kg,8x24,8x24,8x24

Rope Cable Extension

8x31,8x31,8x31,8x31

T-Bar Cable Extension

8x31,8x31,8x31,8x31,8x31

So as you can see I've using a pyramid type routine for most workouts, I was told to try this out for a couple of months or until I start to Plateau (which I am now), I feel weak with shoulders and back, especially the wide grip pull ups.

If you have any thoughts on how I can improve my current routine that'll be great.

My workout duration is roughly 50-60mins, this is dependant on equipment being available during peak times.

[HQ308]

I agree. But pass on the expensive Horelys ICE and pick up some Eat Me 100% Whey Isolate. They are both awesome high protein whey isolates made in New Zealand. ICE has added glutamine. But you get much better value for money with Eat Me. http://www.eatme.net.nz

And you can count the bar in your calculations. An Olympic bar = 20kg.

[teamfatboy]

Yep, count the bar like HQ308 says, for any free weight exercise. He's also right on the money with the protein - on-line shopping can save a lot of money, see the threads in Diet/Nutrition.

Those are pretty good lifts, btw - so whoever's been advising you has given you a good foundation.

I sympathise with your need for a jolt to get you going before a workout - I'm an office-rat and sometimes the brain just ain't into it. I notice you didn't record your coffee intake - half of what some of these drinks are is caffeine and maltodextrose, along with maybe beta-alanine. So, maybe a shot of coffee pre-wo might help, but others will have views.

[orange]

Can you squeeze in some ab work to help your core strength?

[Lamborghinilova]

Cardio in the mornings sometimes and that also depends on when I sleep

You say that one of your goals is to get Lean, but despite having a well thought out plan for your workouts, you seem to be very vague for your cardio.

Can you give more details?

EDIT: What orange said as well.

[Foundation]

At the beginning of the year I use to drink coffee like half a dozen times a day but since I've started the Journal I've replaced the coffee with Milo or Green Tea with Honey and have the coffee before a workout.

I started doing cardio 2 -3 times a week in the mornings for 30mins on either the bike or xtrainer followed by 10mins of ab workouts and stretching but then as I got further into my new routine found it harder to get up in the mornings, obviously I gotta sort this out.

To gym it in the morning I gotta get up at 5am to be at the gym by 5:30 to be finished by 6:20 and home by 6:30 and have breakfast then catch my bus to work at 7:25, now I only go once a week on average for a morning session, I do notice how good I feel during the day and it really sets me up for the arvo workout but its that 4:55 alarm and the split second decision about getting up right away lol or maybe just 5 more minutes then..........zzzzzzzz damn its 5:30 lol

You guys are right tho, I need to do more cardio and ab workouts for core strength cos I cant see no abs at the mo lol, maybe with good lighting and hardly any water in the system along with an empty stomach, damn endo body lol.

[gazza]

don't need to go to the gym for cardio mate, beat the feet around the block or get a skipping rope. abs can be done at home too swiss balls are cheap but so is a space on the floor to do some crunches etc.

[Foundation]

Yeah, your definitely right gazza, I could easily do this in the morning and just hit the pavement, hmmm time to wake up I think.

With my current resistance routine, is there other workouts I could use to replace some of what I'm using now? changing the splits etc, maybe 1 warm up then straight into the working sets without adding extra weight or is the pyramid style still good for another month or two?

[gazza]

With my current resistance routine, is there other workouts I could use to replace some of what I'm using now? changing the splits etc, maybe 1 warm up then straight into the working sets without adding extra weight or is the pyramid style still good for another month or two?

[Foundation]

Cool thanks Gazza

Had some good feedback here, will take this on board and move forward.

Cheers

[Lamborghinilova]

You could try to start the week with your Chest...

and going for a run is easy, and can be done in the morning with 20-30 mins.

Also, if you are even close to 22-26% BF, then you won't be able to see abs.

But it won't hurt to work on your abs so they look good once you lose weight