6 month workout review and couple of questions

Do not do cardio before weights

Read mobility thread (search for it) and focus on the following:
Squat, deadlift, bench press, Standing press

You will get a lot better (= more weight!) at these knowing what you're doing.

To improve chin ups, instead of using assisted machines, try use stretch bands:
http://images.teamsugar.com/files/upl2/1/12981/12_2009/666720d53abf9296_BETH_.jpg
(A female in pic because OP is butthurt :p )

These will guide you through the motion a bit better I find as assisted machines I at least (many people may feel differently) don't translate well.

Also try jump up onto the bar and slowly let yourself down to practice.
 
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I'll let the others look at the weights regime although I would drop the curls/tricep stuff. If you can't crack out some decent sets of chin-ups then you don't need to be doing curls mate ;) DB Rows and chin-ups/pull-ups etc absolutely nail your biceps.

Are you doing your cardio pre or post weights? I don't care what anyone else says, do it after. The weights should be the priority in terms of energy partitioning. No one is going to be able to do a decent set of pull ups if they're knackered from loads of cardio, but conversely we could all run a few KM without issues after an intense weights session.

By all means a quick 2-5 minutes warm up jog on the treadmill is fine but other than that save your main cardio until after. Please ignore if you do this anyway I'm just assuming your workout plan was in order.
 
The best thing I ever did in terms of witnessing my strength excel was dropping cardio sessions from my weights workouts. When I was 18 I would run for 45 minutes then do 45 minutes weights. Facepalm. Naturally I still saw some results though because I was a complete beginner, already lean and had hardly any muscle mass, plus youth on my side :D

Over the years I used to do HIIT once or twice a week on non-weights days but I only did it to try and lean out. I have since learnt that diet manipulation (and lifting weights) is vastly superior to any sort of cardio as a fat-loss instrument. The only reason to do cardio is for fitness and health.
 
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scott212 said:
By all means a quick 2-5 minutes warm up jog on the treadmill is fine but other than that save your main cardio until after. Please ignore if you do this anyway I'm just assuming your workout plan was in order.
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I'd hope 1-2km wasn't his main cardio TBH.

if he's that unfit he should get a bike to work on his fitness
 
arknor said:
I'd hope 1-2km wasn't his main cardio TBH.

if he's that unfit he should get a bike to work on his fitness
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Whilst I agree I find even 1-2km would be enough to upset my main weights workout, which was the point I was making. 1-2km of HIIT would be pretty good though.
 
He takes 100g of protein on workout days? Way tooooooooooooooooooooooooo little, and 75kg on off days? Gosh you must be a millionaire to get through 75kg of protein a day.
 
ElliottJames said:
He takes 100g of protein on workout days? Way tooooooooooooooooooooooooo little, and 75kg on off days? Gosh you must be a millionaire to get through 75kg of protein a day.
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Well it's obviously 75g, but if he's made that kind of mistake with his protein calculations, is he squatting 30g + bar?

Also, phaggot.
 
The Craig said:
You can bench double your squat?

The problem is you're focusing on the things in life that don't really matter. When I was a kid I had hopes and dreams. We all did. But over time, the daily grind gets in the way and you miss the things that really matter, even though they are right in front of you, staring you in the face. I think the next time you should ask yourself "Am I on the right track here?". I don't mean to be rude but people like you I really pity. So maybe you could use the few brain cells you have and take advantage of the knowledge I have given you now. Good luck.
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No need for that comment really. He was only asking for honest advice.
 
Here you go craig, gave you some ladders so you can get down off your:

gEjvOnv.jpg
 
lol strong thread.

Step 1: Lift more weight for more SETS on the big compound exercises. 3x8 is ok, but if you're only doing 1 or 2 leg exercises and lots of isolation exercises that you need to address this imbalance. You should be focussing on expending most of your energy on these compound exercises, and then finishing yourself off (yes) with isolation exercises. Also think of it this way, why would the small muscles of the arm need more total stimulation (don't forget that they are worked during all pushing and pulling movements) than the bigger muscles of your torso and legs.

Step 2: Sort your diet out. You are looking at it in completely the wrong way if you're quoting how much extra proteinz you're consuming on different days.

Step 3: Gains.
 
thats literally no gains over 6 months? for e.g. lets take my 6 months(nearly 7 now) and things i did over them..

squat - start 40kg now 140max
deadlift - start 70kg now 160max
bench - start 20(empty bar) now 67.5(weak spot)
chins - 1 REP.. now 10x5 no problems
barbel curls - 15kg start - 35kg now(dropped the execersize)
shoulder press - start 15kg - now 45kg
bent over rows - 20kg to 65kg(Was up to 80 but dropped the weight to keep the form)

and so on..

the problem is clearly your routine it simply doesn't push you hard enough :)

if i was you and i was in your place i would recommend stronglifts 5x5 best choice i made! great way to motivate your self and ramp up the weight/strength over little time(you'll hit a wall soon and slow down)

my 2p..
 
grudas said:
the problem is clearly your routine it simply doesn't push you hard enough :)

if i was you and i was in your place i would recommend stronglifts 5x5 best choice i made! great way to motivate your self and ramp up the weight/strength over little time(you'll hit a wall soon and slow down)
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This....as others have said, your progress should be a lot further down the line. Like grudas I started Stronglifts 5x5 10 weeks ago, my progress is (I'm 5'8 btw):

Squat - 20kg - 80kg
Deadlift - 50kg - 100kg
Barbell rows (pendlay) - 30kg - 65kg
Overheadpress - 20kg - 45kg
Bench 20kg - 55kg

Have noticed a big change in strength and body shape already! Still have a long way to go but I am looking forward to it, love it!

Really recommend it :)
 
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