Jump to content

Sorry!

This site is in read-only mode right now. You can browse all our old topics (and there's a lot of them) but you won't be able to add to them.

Home routine

James213

By James213
in Bodybuilding & aesthetics

 Share

Recommended Posts

James213 Junior member

James213

Posted
  • Author
Posted

Hey so I did my chest/triceps today and was wondering if you guys could give me some advice.

Body weight : 57kg

flat bench dumbbell press

pyramid sets

21x23 (warm up, too much?)

24x18

26x10

29x5

31x3

34x2

36x1

then reverse pyramid sets

34x1

31x3

29x2

26x5

24x4

21x7

Next I did flat bench flyes but found my muscles were already near fatigue and too worked out. And never did the reverse pyramid set.

flat bench flyes

21x13

24x10

26x3

29x2

Should I just skip the reverse pyramid set with the bench press as it prevents me from doing my flyes to my potential. Am I doing to many sets or reps?

Link to comment
Share on other sites
runveerun Veteran member

runveerun

Posted
Posted

Body weight : 57kg

Wait you've lost 8kg? You are scaring me :shock:

woops,typo :P

Under 10% BF

So you're not 57kg?

It's ok Vee, he's a pygmy. They're designed to be small and he sounds quite fat for his size etc. Just block it out love!

Waaaah Thanks Rose I feel better now :grin:

Link to comment
Share on other sites
runveerun Veteran member

runveerun

Posted
Posted
im around 6'1. Sorry got no photos

What is your goal James are you trying to lose weight or gain muscle? I'm not fully understanding your plan.

Trying to gain muscle mass

I suggest you eat moar! Here's a days food taken from Steaks journal, he's 2 inches taller than you but you should still be eating moar! You eat less then me and I'm a 65kg girl!

Have a look around some of the other journals and check out some of the guys eats.

1 Mass shake and PB sandwhich...pre dawn

2. 12 egg whites, 2 cups of oats with milk, yog wheatgerm

3. Steak and cheese sandwhiches - 2 fat ones

4. 4 cups cooked pasta with olive oil drizzled over and 350g steak strips coverd in hummus

5. 9 chicken drumsticks and another bowl of pasta with sultanas and veges

6.Mass shake with 60g dextrose, handfull of dates

7. 300g steak, 2 cups of oats soaked in mass gainer shake, 2 mandarins

10 fish oil caps, 1000mg vit c, multi vit per day

Link to comment
Share on other sites
Beef Senior member

Beef

Posted
Posted

yeah bro as vee said , you've got to start eating more if you want to gain weight. it's the only way.

of course, you won't have to eat as much as steak to gain weight :lol:

i wouldn't even bother doing the 6 meals a day thing if it's not realistic, eat 3-4 massive meals with plenty of carbs and protein.

i don't know about your levels of physical activity but you should probably be looking at a minimum of 3000 cals a day to gain weight

hope this helps :)

Link to comment
Share on other sites
Pseudonym Veteran member

Pseudonym

Posted
Posted

Hi James. Good on you for taking pics. You'll be pleased you did when you can look back on them. :)

As the others have said - eat more! Try to get at least 6 meals a day, with a decent serve of protein (powder, meat, chicken, fish, eggs, whatever) in each meal. You might find out Bodybuilding for Beginners: Diet article useful.

Link to comment
Share on other sites
NZresident1 Member

NZresident1

Posted
Posted

Healthy weight range for 185cm man 65-86 Kg

Goal increase lean body mass

Goal introduce Body Weight resistance training

chest dips chins tricep dips etc etc introduce olympic style lifts such as cleans, squats, deadlifts, power cleans etc etc = why to increase muscle fibre recruitment= muscle mass gains

Goal introduce a basic food plan with complex carbs as base fats at approx 15 to 20% of total days food

Goal using mifflin equation for minimum calories consumption= 2500 calories per day

500 calories from good fats 20%

875 calories from protein 35%

1125 calories from complex carbs 45%

total 2500 calories per day

goal training full body 3 x per week alternate days apporx 12 different exercises sets approx 2-4

reps approx 8-12

Kg to use body weight plus added weights for chins etc

Olympic style lifts 60-80% of body weight use this as a base for progression to the bigger weights as you adjust to the training

use good form and technique

Hope this helps you start a plan others will add as the forum group responds

Go hard train s.m.a.r.t

Link to comment
Share on other sites
  • 2 months later...
James213 Junior member

James213

Posted
  • Author
Posted

Hey, so ive been doing this weekly routine for going on to the 14th week today and was wondering if you guys could give me some advice.

So for my dumbell chest press I first did pyramid sets then switched to straight sets and was working around 5 sets 5 reps but now im up to 7 sets 7 reps(because i dont have any heavier plates) with the same weight 42kg.

Do I need to buy heavier plates to maintain that 5 sets 5 reps?

This also goes for about 8 other exercises which I am exceding the 5 sets 5 reps. Dumbell press, squats, stiffed legged lifts, calf raises, shrugs, dead lifts, bent over rows, one arm pull ups.

I wanna know if im wasting my time as now im pushing my self for endurance each new week with the same weight? When I wont to build muscle mass.

I mean each week im able to get in more reps/sets then the previous so I guess im getting stronger.

Thanks for all your help.

Link to comment
Share on other sites
Phedder Veteran member

Phedder

Posted
Posted

The whole idea behind 5x5 routines is that you're using a weight that challenges you and forces the body to adapt by getting bigger and stronger. If the weight's too low and not challenging then you're not getting the best out of it. So yes, buying more plates is a good idea. Get a barbell if you can as well, will be better for squatting and deadlifting once you get more weights to put on it. Lift big, eat big, sleep big, grow big. Just curious as it's been quite a while since you first asked for advice, what's you're body weight at now?

Link to comment
Share on other sites
James213 Junior member

James213

Posted
  • Author
Posted

ok, do you recommend getting 4x 10kg plates so I can start at 20kg per dumbell and then go up in intervals to 42kg?

If so any one know a good place to get keep 10kg plates? elite fitness has them for like $170 and n1 fitness has them for $110 plus $29 shipping.

umm was 65kg now 68kg

Link to comment
Share on other sites
Phedder Veteran member

Phedder

Posted
Posted

I'd say keep your eye on trade me for the best deals, no need to buy new weights. They're just a weight, doesn't matter how new and shiny they are, if they're heavy they'll do the trick. Buy whatever combination you think would work best for you, but if there's a gym nearby at all I think a membership would be a better investment. Great that you're gaining weight, If it's all muscle 3kg since may isn't bad, but you could still be eating more. Aim for 70kg in the next month and maybe 75kg by new years? Eggs, whole milk, peanut butter, oats and meat, great cheap bulking foods.

Just an example: http://www.trademe.co.nz/Sports/Exercis ... 648133.htm

Link to comment
Share on other sites
 Share
Go to topic listing


  • Popular Contributors

    Nobody has received reputation this week.

×
×
  • Create New...