Soldato
It's about time I did this, I need help with both diet and workout. Currently, while I don't think my diet is bad, I feel it is far from perfect.
Until January I plan on being in the gym Wednesday and Friday, doing full body workouts both days. When January comes (and my work subsidised gym membership) I plan on going monday, wed and fri working out on concentrated muscle groups (back, chest, legs etc)
OK! so, I spent some time this last week finding my working weight, and some 1RMs on wednesday. They are:
Lat pulldown: 80kg (1RM)
Flat BB bench: 84kg (1RM) - not very stable, DB is the way forward atm I think
DB Shoulder press: 22kg pair
Bicep EZ curl: 20kg (10 each side) + bar (30kg total)
Sets I did on Friday:
Incline DB press: 10x18kg(each DB) - 8x22kg - 6x26kg - 5x28kg
Squats: 10xbar(20kg) - 10x40kg - 8x50kg - 6x60kg - 6x65kg
DB lunges (did not enjoy these, really hurt my elbows BB is the way forward here): 5(each leg)x14kg(each DB) - 6elx10kg - 6elx12kg
Flat DB press: 10x18kg(each DB) - 8x22kg - 6x26kg - 5x28kg
DB Hammer curls: 10x8kg - 10x10kg - 8x12kg - 3x14kg
Straight BB curls: 10xbar(10kg) - 8x20kg - 6x25kg - 4x25kg
I know this is no where near perfect, that's why I'm posting it here. Anyone with experience who can give me a bit of structure/advice/reccomended excercises (need something for rear delts), that would be fantastic on getting me on my way.
I've read the sticky but need real help structuring my diet too. Breakfast is 7:40, go to bed at 22:30 and can eat pretty much when I want at work. I'll eat pretty much anything (except uncooked hard cheese) so spec me up and I'll get going!
Cheers!
Until January I plan on being in the gym Wednesday and Friday, doing full body workouts both days. When January comes (and my work subsidised gym membership) I plan on going monday, wed and fri working out on concentrated muscle groups (back, chest, legs etc)
OK! so, I spent some time this last week finding my working weight, and some 1RMs on wednesday. They are:
Lat pulldown: 80kg (1RM)
Flat BB bench: 84kg (1RM) - not very stable, DB is the way forward atm I think
DB Shoulder press: 22kg pair
Bicep EZ curl: 20kg (10 each side) + bar (30kg total)
Sets I did on Friday:
Incline DB press: 10x18kg(each DB) - 8x22kg - 6x26kg - 5x28kg
Squats: 10xbar(20kg) - 10x40kg - 8x50kg - 6x60kg - 6x65kg
DB lunges (did not enjoy these, really hurt my elbows BB is the way forward here): 5(each leg)x14kg(each DB) - 6elx10kg - 6elx12kg
Flat DB press: 10x18kg(each DB) - 8x22kg - 6x26kg - 5x28kg
DB Hammer curls: 10x8kg - 10x10kg - 8x12kg - 3x14kg
Straight BB curls: 10xbar(10kg) - 8x20kg - 6x25kg - 4x25kg
I know this is no where near perfect, that's why I'm posting it here. Anyone with experience who can give me a bit of structure/advice/reccomended excercises (need something for rear delts), that would be fantastic on getting me on my way.
I've read the sticky but need real help structuring my diet too. Breakfast is 7:40, go to bed at 22:30 and can eat pretty much when I want at work. I'll eat pretty much anything (except uncooked hard cheese) so spec me up and I'll get going!
Cheers!
These are only preliminary tests to see what I'm capable of. I'm trying out different excercises for a while to see what I feel works best.