Soldato
Hey folks, I have been going to the gym, pretty much twice a week for the last 2 years or so, occasionally 3 times, but consistently twice a week, obviously over that time it has varied in what I did when there, however, I will be as honest as I can, which is the whole point, and explain my current workout plan;
(FYI I am about 6ft1, chest area is 42.5" when arms are down, and about 41" when lifting arms out as if measuring for a suit!) belly is the problem, I wear 36" trousers/shorts, although sometimes this creeps into the 38" range, so I am starting to think I need to sort it out, it's like my belly sticks out even when the rest of me just looks 'square' ha ha! Best way to describe it, if I tell someone I am fat, they say I am not, but to me it's the belly!! My chest is quite big now, but needs 'toning' to tighten that whole area.
Weight = approx 14 stone 2lbs / 89/90kg
I drink once a week, which is about 2 glasses of wine, I may occasionally have a can of beer with a sunday dinner also, but as you can see - low alcohol consumption in general.
Diet wise, I think this is the problem, for breakfast I usually take a bagel cut in two and put PB & some jam on (not loads of jam!) or 2 x crumpets, again with PB/Jam.
Lunch varies, sometimes its a ready meal (albeit the high protein be good to yourself style) other times, mug shots or noodle pots etc, this is usually accompanied by a bag of crisps and a banana, or a home made sandwich, usually wensleydale cheese & hp sauce (amazing!)
Dinner - home made spaghetti bolognaise, chilli, chicken breasts and jackets, fish and chips (not takeaway), usually no dessert.
Saturdays - Indian takeaway, nearly every saturday evening - I suspect this being an issue although it is once a week.
Sundays - BBQ if weather is nice, or a roast dinner.
I am not a massive chocolate fan, crisps are my weakness, as are nuts, pistachios, dry roasted peanuts, cashews etc, I also am not much of a cheese fan, so aside from the odd sandwich, I barely eat anything that contains cheese.
At night, about 10:30 or so when watching an episode of a series before bed, i'll usually have a cuppa and a couple of clementines or satsumas.
Drinks wise - tea 4 or 5 times a day, one sugar. Occasionally a coffee, same, 1 sugar.
Gym;
Day 1 = 10 min treadmill warmup, 9% incline, speed set to 5.
Bench press, 5 x sets of 6 @ 70kg (inc bar)
Skullcrushers, 3 x sets of 8 @ 15kg (exc ez bar)
Chest flys - 3 x sets of 8 machine set to 84kg
Tricep pull downs - 3 x sets of 12, set to 25kg using rope or v-handle.
Lat Pulldowns - 3 x sets of 10, set to 64kg, long bar usually.
Standing military press 3 x sets of 8 using olympic bar, 15kg (exc bar so 35kg total)
Day 2 = 10 min treadmill warmup, 9% incline, speed set to 5.
Standing EZ Bar Curls 4 x sets of 10 @ 20kg (ex ez bar)
Seated machine Shoulder press 3 x sets of 8 @ 30kg
Machine Bicep curls using rope (pulled up from waist area) 3 x sets of 12 @ 15kg
Close grip pulldowns - 3 x sets of 8 @ 56kg
I may do some lunges, or the occasional set of 3 squats, but the above is the 'basic' stuff I do, I tend to float around doing a few other bits n bobs but the above is always incorporated.
I think, this maybe a TERRIBLE workout
I don't know how it's got to that, at times I have followed plans such as the 5x5 stronglifts, but found I didn't get on with it a few weeks down the line, and just started doing other things instead.
So in summary, I DO go to the gym, motivation is no issue, I go alone, but in terms of a workout plan, I think it sucks!
I do not take any kind of supplements or shakes/pre-workouts etc (apart from multivitamin)
Contrary to the above plan though, my legs are not matchsticks, in fact, rather the opposite, especially at the top, as the thigh areas are quite big now, making trousers difficult to find in the right size! Annoyingly!
My mantra is not 'every day is upper body day' but I appreciate it may look like it after reading the above!
Any pointers on stuff to add to make this a far better plan for 2 days?
(FYI I am about 6ft1, chest area is 42.5" when arms are down, and about 41" when lifting arms out as if measuring for a suit!) belly is the problem, I wear 36" trousers/shorts, although sometimes this creeps into the 38" range, so I am starting to think I need to sort it out, it's like my belly sticks out even when the rest of me just looks 'square' ha ha! Best way to describe it, if I tell someone I am fat, they say I am not, but to me it's the belly!! My chest is quite big now, but needs 'toning' to tighten that whole area.
Weight = approx 14 stone 2lbs / 89/90kg
I drink once a week, which is about 2 glasses of wine, I may occasionally have a can of beer with a sunday dinner also, but as you can see - low alcohol consumption in general.
Diet wise, I think this is the problem, for breakfast I usually take a bagel cut in two and put PB & some jam on (not loads of jam!) or 2 x crumpets, again with PB/Jam.
Lunch varies, sometimes its a ready meal (albeit the high protein be good to yourself style) other times, mug shots or noodle pots etc, this is usually accompanied by a bag of crisps and a banana, or a home made sandwich, usually wensleydale cheese & hp sauce (amazing!)
Dinner - home made spaghetti bolognaise, chilli, chicken breasts and jackets, fish and chips (not takeaway), usually no dessert.
Saturdays - Indian takeaway, nearly every saturday evening - I suspect this being an issue although it is once a week.
Sundays - BBQ if weather is nice, or a roast dinner.
I am not a massive chocolate fan, crisps are my weakness, as are nuts, pistachios, dry roasted peanuts, cashews etc, I also am not much of a cheese fan, so aside from the odd sandwich, I barely eat anything that contains cheese.
At night, about 10:30 or so when watching an episode of a series before bed, i'll usually have a cuppa and a couple of clementines or satsumas.
Drinks wise - tea 4 or 5 times a day, one sugar. Occasionally a coffee, same, 1 sugar.
Gym;
Day 1 = 10 min treadmill warmup, 9% incline, speed set to 5.
Bench press, 5 x sets of 6 @ 70kg (inc bar)
Skullcrushers, 3 x sets of 8 @ 15kg (exc ez bar)
Chest flys - 3 x sets of 8 machine set to 84kg
Tricep pull downs - 3 x sets of 12, set to 25kg using rope or v-handle.
Lat Pulldowns - 3 x sets of 10, set to 64kg, long bar usually.
Standing military press 3 x sets of 8 using olympic bar, 15kg (exc bar so 35kg total)
Day 2 = 10 min treadmill warmup, 9% incline, speed set to 5.
Standing EZ Bar Curls 4 x sets of 10 @ 20kg (ex ez bar)
Seated machine Shoulder press 3 x sets of 8 @ 30kg
Machine Bicep curls using rope (pulled up from waist area) 3 x sets of 12 @ 15kg
Close grip pulldowns - 3 x sets of 8 @ 56kg
I may do some lunges, or the occasional set of 3 squats, but the above is the 'basic' stuff I do, I tend to float around doing a few other bits n bobs but the above is always incorporated.
I think, this maybe a TERRIBLE workout
I don't know how it's got to that, at times I have followed plans such as the 5x5 stronglifts, but found I didn't get on with it a few weeks down the line, and just started doing other things instead.So in summary, I DO go to the gym, motivation is no issue, I go alone, but in terms of a workout plan, I think it sucks!
I do not take any kind of supplements or shakes/pre-workouts etc (apart from multivitamin)
Contrary to the above plan though, my legs are not matchsticks, in fact, rather the opposite, especially at the top, as the thigh areas are quite big now, making trousers difficult to find in the right size! Annoyingly!
My mantra is not 'every day is upper body day' but I appreciate it may look like it after reading the above!
Any pointers on stuff to add to make this a far better plan for 2 days?
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