6 month workout review and couple of questions

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He admitted it was a weak spot and bench is a weak area for a lot of people. Are you doing reps of 50-60kg or do you mean you can only do max 1 rep at that weight?
 
The Craig said:
Do not do cardio before weights
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I didn't realise that it would make that much of an impact. Medium intensity and ~15-20 minutes.

To improve chin ups, instead of using assisted machines, try use stretch bands:

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.
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Yeah I have noticed that as well. The motion gets unnatural towards the end of the pull and the momentum makes the motion unbalanced. I will look into these or as others have suggested just doing as many proper pull ups*as I can, rather than aiming to be able to copy with XxY sets and reps.

scott212 said:
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.
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Shrug, I get the idea and only do those narrow exercises after the bigger ones - I just pretty much copy/pasted GordY's suggested workout.

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.
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Before :( What you say now makes sense. To be honest, I was just following what has been drilled into my amateur brain: warm up before you exercise or risk certain death.

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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Assuming I was doing a three day split, where would you fit in cardio? Longer sessions after weights?

Apok said:
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.
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Correct, I think I mentioned this earlier. It is all + bar.

icecold said:
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.
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So taking squats as an example, you think bigger weight, fewer reps and more sets? Like 5x5?

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.
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Understood. I aim for 2g protein per lb of Hatter on workout days and 1.5g on non workout days. Wrong calculations?


Thanks for the feedback
 
Following on from the smith being apparently useless - There isn't a bench press in my gym so I tend to use the Smith a bit for chest. I do more dumbbell presses though. The smith is certainly better than nothing if you ask me.
 
Advice from a noob lifter (started last year & done a fair few months on & off - all while on a huge calorie deficit so minimal gains :( - so you should be able to rock these on a surplus).

Started on the bar for BP now at 80kg, 20kg on squats now at 125kg & 60kg on deadlifts & now at 145kg - only one which is screwing me is OHP (which is stuck at about 45kg/47.5kg, which I think I need a calorie surplus to beat lol) - on that note only 6lb more & I start my first ever bulking phase.... (can you tell I'm excited :D)

Ditch the pre-workout cardio, focus on some core big lifts first, drop the smith machine, more protein & ignore the noob lifters like me :p.

FF, Ice & Lie & a load of the others should be able to give you some great advice.
 
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elmarko said:
Advice from a noob lifter (started last year & done a fair few months on & off - all while on a huge calorie deficit so minimal gains :( - so you should be able to rock these on a surplus).

Started on the bar for BP now at 80kg, 20kg on squats now at 125kg & 60kg on deadlifts & now at 145kg - only one which is screwing me is OHP (which is stuck at about 45kg/47.5kg, which I think I need a calorie surplus to beat lol) - on that note only 6lb more & I start my first ever bulking phase.... (can you tell I'm excited :D)

Ditch the pre-workout cardio, focus on some core big lifts first, drop the smith machine, more protein & ignore the noob lifters like me :p.

FF, Ice & Lie & a load of the others should be able to give you some great advice.
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Yeah, I have noticed that - I have fished out may of FF and Ice's posts for that reason. I also spent a lot of time on a calorie deficit until I realised I couldn't have my cake and eat it (or more accurately in this case, have my cake and not eat it).

Where do you fit your cardio into your routine?
 
2g per ?!?!?! You got this all wrong and sorry but that's feeble ignore the people suggesting avoid cardio before lifting. Totally wrong there's no correct time to do cardio and if you can't bang out 30 mins cardio and still lift to your max you don't deserve to be in the gym.
 
ElliottJames said:
2g per ?!?!?! You got this all wrong and sorry but that's feeble ignore the people suggesting avoid cardio before lifting. Totally wrong there's no correct time to do cardio and if you can't bang out 30 mins cardio and still lift to your max you don't deserve to be in the gym.
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:rolleyes:
 
ElliottJames said:
2g per ?!?!?! You got this all wrong and sorry but that's feeble ignore the people suggesting avoid cardio before lifting. Totally wrong there's no correct time to do cardio and if you can't bang out 30 mins cardio and still lift to your max you don't deserve to be in the gym.
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It's cool that you're sharing your perspective... ;)
 
ElliottJames said:
2g per ?!?!?! You got this all wrong and sorry but that's feeble ignore the people suggesting avoid cardio before lifting. Totally wrong there's no correct time to do cardio and if you can't bang out 30 mins cardio and still lift to your max you don't deserve to be in the gym.
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I've never seen you post anything of worth in SA, especially as I'm sure you've claimed to be a PT or to have studied sports science or something along those lines in the past.
You come in post some crap in a very I know what I'm talking about tone and 2 days later you come and post a question that even a complete n00b should know.
 
Whilst I don't agree with the way Elliot has put his point at all I've always done intense 10 minutes of cardio before lifting and it actually seems to loosen me up and allow me to lift better. It's not for everyone and it's down to you to realise what your body likes.
 
ElliottJames said:
2g per ?!?!?! You got this all wrong and sorry but that's feeble ignore the people suggesting avoid cardio before lifting. Totally wrong there's no correct time to do cardio and if you can't bang out 30 mins cardio and still lift to your max you don't deserve to be in the gym.
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That count for HIIT too? ;)
 
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