Whats this diet like?

[Styles]

I'd switch Monday and Wednesday workouts personally.

 

[Gangster]

In the meantime you can always get your protein from natural sources such as tuna, chicken, and eggs. Don't let a lack of whey stop you training. s7 posted a great beginners routine somewhere, I'll try and find it.
EDIT - Can't find it, search function isn't working

For the past week, how have you felt after training? I only ask because the weights you're using seem on the low side, but I have no idea as to your body composition so it might be an entirely effective workout, or it might be that you need to up the weight.

After training - well I get the feeling that I've done something but personally at the moment I feel that it is doing enough as i dont want to overtrain my muscles.

Not sure if you're talking about this one mate, but I'll post it anyway

Monday (Chest/Shoulder/Triceps)

Flat Bench Press – 3x8 (alternate between BB & DB to start)
Incline Dumbbell Bench – 3x8
Skull Crushers – 3x8 (similar to lying tricep extensions)
Close Grip Bench Press – 3x8
Seated Dumbbell Military Press -3x8
Lateral Dumbbell Raises – 3x8
Calf Raises

Wednesday (Back/Biceps)

Dead lifts – 3x8
Bent Over Barbell Rows – 3x8
Pull ups or Pull Downs, alternate week to week 3x8
Barbell Bicep Curl -3x8
One arm Dumbbell hammer Curls – 3x8
Calf Raises

Friday (Legs/Abs)

Barbell Squats – 3x8
Dumbbell Lunges – 3x8
SLDL - 4 x 8
Calf Raises-4x10

I'd train abs on the 2-3 days in between so if you were training 3 times mon, wed, and fri, abs would be tues, thurs, sat.

I forgot to mention one thing, I cant do any lifting which involves lifting the weight above my head, so stuff like flat bench press i cannot do - as i injured my collar bone a year a go and doctor has said not to.

I dont really have a problem doing them on Monday/Weds/Fri (like the same workouts) the only way i'd do diffrent things on diffrent days would be if it benefitted the growth of the muscles.

I am also just using weights at home for now - gym is £6.50 a pop which is way too much for me anyway! I have a mate that might be selling his weights (he is moving house) so I might be in luck then


thanks for your replies.

 

[Morba]

in regards to what you doctor is telling you. your doctor would probably tell you that you dont need whey protein, yet you will anyway ;]

you are doing dumbell squats, which will put plenty of pressure on your shoulder region...

go see a physio, they will tell you more about rehabilitation and working yourself back into exercise and weights :]

 

[trojan698]

snip.

That's the one!

Yeah, I'd give the above routine a go and see how you get on. Weight wise, I wouldnt worry a great deal about overtraining. You really want to be struggling to complete the 3rd set as that's when you know you're pushing yourself. You should be feeling an ache in the muscles you've been working, after your workout, as it's a sign of muscle growth.

 

[Styles]

Overtraining at this stage will just be under-eating and under-resting. It's a basic routine and if you hit it properly 3 times a week it will be just fine.