My routine, looking for advice
- Thread starter Fusion
- Start date
Thought it would be better to update an older thread than start a new one. Starting a journal to keep track of things.
Age: 21
Height: 5ft 11"
Weight: ~83kg, give or take a kg or two. Will measure tomorrow.
Bodyfat: Educated guess of around 14/15%
The aim is to add some quality mass. I have bodybuilding and aesthetics in mind rather than powerhouse strength.
The main stumbling block with my training is that I'm at uni in catered halls, and so get Breakfast and Dinner provided. Meal times are fixed and there isn't always an ideal option available that provides a good balance of nutrients. Nevertheless, I do my best with whats available. I'm going to get myself in gear and buy some whey protein too, the only supplement I use at present are multivitamins.
I'm certainly running in a calorie defecit. I've got a fair knowledge of training and diet, it's just putting it all into action. I'm hoping that by posting this Chong Warrior et al can all get on my case and push me to do what I know I'm capable of
Current routine:
Monday: Chest & Triceps
Dips
Flat DB Bench
Close Grip BB Bench
Incline DB Bench
Rope Pushdowns
Wednesday: Legs & Shoulders
Squats
DB Shoulder Press
Good Mornings
DB Lateral Raise
Incline Rear Delt Raise
Leg Extensions
Friday: Back & Traps
Deadlifts
DB Rows
Narrow Grip Chins
Seated Cable Rows
DB Shrugs
Monday 14th May 2007: Chest & Triceps
Dips:
3 x 10
Flat DB Bench:
22.5kg 10, 10, 9
Close Grip BB Bench:
30kg x 10
40kg x 8
50kg x 5
Incline DB Bench
20kg 10, 8, 6
Rope Pushdowns
Setting 7 x 10
Setting 8 x 8
Setting 8 x 10
Age: 21
Height: 5ft 11"
Weight: ~83kg, give or take a kg or two. Will measure tomorrow.
Bodyfat: Educated guess of around 14/15%
The aim is to add some quality mass. I have bodybuilding and aesthetics in mind rather than powerhouse strength.
The main stumbling block with my training is that I'm at uni in catered halls, and so get Breakfast and Dinner provided. Meal times are fixed and there isn't always an ideal option available that provides a good balance of nutrients. Nevertheless, I do my best with whats available. I'm going to get myself in gear and buy some whey protein too, the only supplement I use at present are multivitamins.
I'm certainly running in a calorie defecit. I've got a fair knowledge of training and diet, it's just putting it all into action. I'm hoping that by posting this Chong Warrior et al can all get on my case and push me to do what I know I'm capable of
Current routine:
Monday: Chest & Triceps
Dips
Flat DB Bench
Close Grip BB Bench
Incline DB Bench
Rope Pushdowns
Wednesday: Legs & Shoulders
Squats
DB Shoulder Press
Good Mornings
DB Lateral Raise
Incline Rear Delt Raise
Leg Extensions
Friday: Back & Traps
Deadlifts
DB Rows
Narrow Grip Chins
Seated Cable Rows
DB Shrugs
Monday 14th May 2007: Chest & Triceps
Dips:
3 x 10
Flat DB Bench:
22.5kg 10, 10, 9
Close Grip BB Bench:
30kg x 10
40kg x 8
50kg x 5
Incline DB Bench
20kg 10, 8, 6
Rope Pushdowns
Setting 7 x 10
Setting 8 x 8
Setting 8 x 10
Soldato
- Joined
- 13 Aug 2004
- Posts
- 8,396
- Location
- England
Nice one 
Nitpicking but on your chest and triceps I would do flat bench, incline then the rest otherwise you'll be tiring yourself out for them.
Nitpicking but on your chest and triceps I would do flat bench, incline then the rest otherwise you'll be tiring yourself out for them.
Soldato
- Joined
- 18 Oct 2002
- Posts
- 12,050
- Location
- Manchester
Nice looking workout
Just a little unbalanced maybe? Nothing really wrong just nitpicking like $loth.
Only biceps exercise really is chins, maybe a bit from cable rows. Triceps are going to get hammered on Monday, I would drop either the pushdowns, CGBP or dips, don't try and do all 3 aswell as bench presses.
This is a personal thing but I really don't like Good Mornings, some people swear by them, I just think you're asking for trouble when using big weights on this exercise. SLDL's are superior and safer imho.
No curls? I like it
Though a couple of sets of incline DB curls wouldn't hurt, they aren't essential either. I went for months without doing any curls of any kind and my arms grew better than ever! though I must admit I lost some mind to muscle connection, I couldn't even do a bicep pose properly! A month of inlicne DB curls and all was restored!
Just a little unbalanced maybe? Nothing really wrong just nitpicking like $loth.
Only biceps exercise really is chins, maybe a bit from cable rows. Triceps are going to get hammered on Monday, I would drop either the pushdowns, CGBP or dips, don't try and do all 3 aswell as bench presses.
This is a personal thing but I really don't like Good Mornings, some people swear by them, I just think you're asking for trouble when using big weights on this exercise. SLDL's are superior and safer imho.
No curls? I like it
Though a couple of sets of incline DB curls wouldn't hurt, they aren't essential either. I went for months without doing any curls of any kind and my arms grew better than ever! though I must admit I lost some mind to muscle connection, I couldn't even do a bicep pose properly! A month of inlicne DB curls and all was restored!Wednesday 16th May: Legs & Shoulders
Squats:
70kg x 10
80kg x 10
90kg x 8
To parallel each time. Felt pretty good.
DB Shoulder Press
20kg x 10 (easy)
22.5kg x 9
22.5kg x 4
Last set I was aiming for 6, but got stuck fairly early on. My front delts still ached this morning from Monday which may explain it.
Incline Rear Delt Raise
7.5kg x 12
10kg x 10
10kg x 8
Leg Extensions
49kg x 10
56kg x 10
63kg x 10
DB Side Laterals
10kg x 10
10kg x 10
10kg x 10
Good Mornings
20kg x 10
30kg x 10
35kg x 10
Not bothered about pushing lots of weight with these, just like to feel a good stretch.
Squats:
70kg x 10
80kg x 10
90kg x 8
To parallel each time. Felt pretty good.
DB Shoulder Press
20kg x 10 (easy)
22.5kg x 9
22.5kg x 4
Last set I was aiming for 6, but got stuck fairly early on. My front delts still ached this morning from Monday which may explain it.
Incline Rear Delt Raise
7.5kg x 12
10kg x 10
10kg x 8
Leg Extensions
49kg x 10
56kg x 10
63kg x 10
DB Side Laterals
10kg x 10
10kg x 10
10kg x 10
Good Mornings
20kg x 10
30kg x 10
35kg x 10
Not bothered about pushing lots of weight with these, just like to feel a good stretch.
Soldato
- Joined
- 18 Oct 2002
- Posts
- 12,050
- Location
- Manchester
He's taking a whey/casein blend, no need to mix with full-fat milk and get all the caloriesSte99 said:
(though that's not a bad thing when bulking)Friday 18th May: Back & Traps
Deadlifts:
40kg x 10
40kg x 10
60kg x 10
60kg x 10
80kg x 10
Stayed light on these because last time I had a spot of lower back pain due to poor form, so in this session I focussed my efforts on getting the technique right.
DB Rows:
22.5kg x 10
25kg x 10
27.5 kg x 10
Will finish with the 30's next time.
Chins: 10, 8, 5
DB Shrugs:
25kg x 10
30kg x 10
30kg x 8
30kg is about right for me in this exercise.
Seated cable row:
Setting 8/20 x 10
Setting 9/20 x 10
Setting 10/20 x 8
Lord knows who uses the full stack on this thing, you'd need to be Yates or Coleman to budge it!
Wide grip lat pulldown:
35kg x 10
42kg x 10
49kg x 10
56kg x 7
Back kept upright, not like many I see who lean right back.
Note to self: EAT MORE! I should be taking in over 3,000kcals a day, right now I'm only doing around 2,500. It's not enough, I had mild shakes today in between exercises.
Deadlifts:
40kg x 10
40kg x 10
60kg x 10
60kg x 10
80kg x 10
Stayed light on these because last time I had a spot of lower back pain due to poor form, so in this session I focussed my efforts on getting the technique right.
DB Rows:
22.5kg x 10
25kg x 10
27.5 kg x 10
Will finish with the 30's next time.
Chins: 10, 8, 5
DB Shrugs:
25kg x 10
30kg x 10
30kg x 8
30kg is about right for me in this exercise.
Seated cable row:
Setting 8/20 x 10
Setting 9/20 x 10
Setting 10/20 x 8
Lord knows who uses the full stack on this thing, you'd need to be Yates or Coleman to budge it!
Wide grip lat pulldown:
35kg x 10
42kg x 10
49kg x 10
56kg x 7
Back kept upright, not like many I see who lean right back.
Note to self: EAT MORE! I should be taking in over 3,000kcals a day, right now I'm only doing around 2,500. It's not enough, I had mild shakes today in between exercises.
Soldato
- Joined
- 18 Oct 2002
- Posts
- 12,050
- Location
- Manchester
I don't understand how people struggle to eat enough, I find it almost impossible to get my calories down to 2500, I just feel hungry all the time!Fusion said:
Soldato
- Joined
- 18 Oct 2002
- Posts
- 12,050
- Location
- Manchester
Get into the habit of eating at least once every 3 hours, I never go longer than this without eating something high in protein. This keeps your metabolism ticking over and gets your body used to be fed often. I know when 2.5 hours have passed as my stomach starts complaining as it's so used to being fed frequently.Fusion said:
Training hard and heavy makes me constanly hungry.
Monday 21st May: Chest and Triceps
Didn't enjoy this workout particularly as the gym was full, every bench occupied by the usual chest and biceps crew. Had to hang around in parts to get on equipment, and ended up benching last. Mondays are always packed in my gym, must be peoples' conscience taking hold after a weekend of binging.
Dips 3 x 10
May have to start getting a weight belt soon, as they're becoming quite easy
Triceps Pushdown
Setting 8/15 x 10
Setting 9/15 x 10
Setting 9/15 x 10
Still couldn't get on a bench, so did:
Standing Dumbbell Triceps Extension
17.5kg x 10
20kg x 10
20kg x 10
Finally people started to vacate;
DB Flat Bench
22.5kg x 10
22.5kg x 8
22.5kg x 8
DB Incline Bench
20kg x 10
20kg x 8
20kg x 6
It's finally clicked why my benching strength is so poor, and its simply incorrect technique. I'm pressing with too narrowly, the DB's are too close together when my forearms should be parallel to the floor. The way I've been doing it is more like a close grip bench, and is involving the tri's too much.
Oh well, I've only been training on-off for 3 years
Just shows how long bad habits can persist for if they aren't put into check. I knew something was up when I could shoulder press the same weight I bench
Didn't enjoy this workout particularly as the gym was full, every bench occupied by the usual chest and biceps crew. Had to hang around in parts to get on equipment, and ended up benching last. Mondays are always packed in my gym, must be peoples' conscience taking hold after a weekend of binging.
Dips 3 x 10
May have to start getting a weight belt soon, as they're becoming quite easy
Triceps Pushdown
Setting 8/15 x 10
Setting 9/15 x 10
Setting 9/15 x 10
Still couldn't get on a bench, so did:
Standing Dumbbell Triceps Extension
17.5kg x 10
20kg x 10
20kg x 10
Finally people started to vacate;
DB Flat Bench
22.5kg x 10
22.5kg x 8
22.5kg x 8
DB Incline Bench
20kg x 10
20kg x 8
20kg x 6
It's finally clicked why my benching strength is so poor, and its simply incorrect technique. I'm pressing with too narrowly, the DB's are too close together when my forearms should be parallel to the floor. The way I've been doing it is more like a close grip bench, and is involving the tri's too much.
Oh well, I've only been training on-off for 3 years
Just shows how long bad habits can persist for if they aren't put into check. I knew something was up when I could shoulder press the same weight I bench
dont do chest on a monday. i used to do this and found the same as you, gym is packed with people who want to do chest and bicep curls.
i now do legs on a monday, this leaves the squat racks and free to do squats and the bar for SLDLs
training tris before chest is near on completely pointless for your chest.
i now do legs on a monday, this leaves the squat racks and free to do squats and the bar for SLDLs
training tris before chest is near on completely pointless for your chest.
