How am I doing?

[sinash]

Hello guys,

Have been sorting out diet/doing cardio/reading up on the subject etc prior to getting into my present routine which I have been doing now for about 6-8 weeks. It is going well and seems to suit my family life (baby and pre schooler!!) and crappy shift work! I am 5'10 and currently 79kgs (was 75kgs 2 months ago).

After finding this site by chance I though it would be a good idea to post my weekly routine & diet and get feedback from you seasoned pros!

I am seeing good imporvement already but unsure if my diet/training plan is up to scratch (especially after reading some of the forums).

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Current Training Schedule - 2 sets of 10 reps & 1 set of 7 reps

Mon / Wed / Fri

Chest

Bench Press (50kg)

DBell Fly (28kg)

Shoulder

DBell Military Press (30kg)

BBell Upright Row (50 kg)

Back

Bent over lat raise (30kg)

Front neck press (40kg)

Arms

BBell Curl (40kg)

Alt Dbell curl (30kg)

Abs

Leg Raise (100 reps)

Thu / Fri

6km Run (gut buster)

---------------------------

Diet

Breakfast

Protein powder fruit smoothy

Toast & Peanut butter

AM Smoko

Protein Shake & Banana

Lunch

Tuna salad & crackers

PM Smoko

Protein Shake

Dinner

Steak / chicken with rice and veges

After work out smoothy

PM Snack

L/Fat Cottage Cheese & crackers

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Sorry to drag this out but hopefully you can give me some pointers on where to go from here. Cheers for reading this and well done on your own efforts - pretty impressive to say the least.

Si

[1day]

u shud really be doing 3 -4 exersizes per part(not just 2) to allow for better growth by hitting muscles from diffrent angles bla bla. example- add flys and dips to chest workout, and add cable pull downs and dead lifts to back, etc

[Draft]

From the looks of it you are hitting the front of your shoulder more than the back.

Might want to include a rotator exercise to stop your shoulder pulling forward, don't wanna disappear behind your chest...

Is all that on one day three times a week?

[sinash]

From the looks of it you are hitting the front of your shoulder more than the back.

Might want to include a rotator exercise to stop your shoulder pulling forward, don't wanna disappear behind your chest...

Is all that on one day three times a week?

Yeah all those are done on the one day...I manage to get them squared away in about an hour. I think your right about the shoulders as they have had the most noticable growth to date. What other excercises do you reccomend? Cheers for your reply.

[Draft]

In the case your probably not allowing enough time for the muscles to recover after exercise. Typical maxim is work-feed-rest.

Best idea is to split it up so you are focusing only on certain muscle groups per day. Based on three days a week could try:

Mon - Shoulders/Tri/Chest

Wed - Legs/Core

Fri - Biceps/Back

That way you should be able to do as 1day suggests and get a few more exercises for each muscle group. Keep in mind that something like bench will hit your triceps and the front of your shoulders as well as your chest.

I second 1days suggestions but would also suggest reverse machine flyes or an exercise that hits the same area (rotators - hobby horse of mine).

[sinash]

u shud really be doing 3 -4 exersizes per part(not just 2) to allow for better growth by hitting muscles from diffrent angles bla bla. example- add flys and dips to chest workout, and add cable pull downs and dead lifts to back, etc

Thanks for the advice will revise my training plan to try and split up training as per your and Nickos suggestions. Have a good weekend.

[sinash]

In the case your probably not allowing enough time for the muscles to recover after exercise. Typical maxim is work-feed-rest.

Best idea is to split it up so you are focusing only on certain muscle groups per day. Based on three days a week could try:

Mon - Shoulders/Tri/Chest

Wed - Legs/Core

Fri - Biceps/Back

That way you should be able to do as 1day suggests and get a few more exercises for each muscle group. Keep in mind that something like bench will hit your triceps and the front of your shoulders as well as your chest.

I second 1days suggestions but would also suggest reverse machine flyes or an exercise that hits the same area (rotators - hobby horse of mine).

Sounds like a plan. I guess that was why I was getting bloody sore forearms and finding arm curls etc hard work after little rest. How did the nutrition intake look like?

[Specter]

In the case your probably not allowing enough time for the muscles to recover after exercise. Typical maxim is work-feed-rest.

Best idea is to split it up so you are focusing only on certain muscle groups per day. Based on three days a week could try:

Mon - Shoulders/Tri/Chest

Wed - Legs/Core

Fri - Biceps/Back

That way you should be able to do as 1day suggests and get a few more exercises for each muscle group. Keep in mind that something like bench will hit your triceps and the front of your shoulders as well as your chest.

I second 1days suggestions but would also suggest reverse machine flyes or an exercise that hits the same area (rotators - hobby horse of mine).

Sounds like a plan. I guess that was why I was getting bloody sore forearms and finding arm curls etc hard work after little rest. How did the nutrition intake look like?

more whole foods and less liquid snacks