Workout & diet
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Workout & diet - 2/13/2006 4:30:10 PM
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trooper
Posts: 28
Joined: 1/25/2006
Status: offline
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HI All
I have been going to the gym now for a few weeks, to gain Mass & would be Gratefull if someone could tell me if this is ok, as I have changed my Workout 3 times now lol. This Bodybuilding Gentleman at my Gym told me 2 work to this, but I struggle some days, as my arms seem 2 get weak very quickly.
Monday
Cardio - 10 mins on Treadmill ( fast walk )
Back,
3 x 10 lat pull downs ( front ) 35kg
3 x 10 lat pull-ins ( close grip ) 25 - 30kg
Triceps
3 x 10 extensions 10 -15kg
Biceps
3 x 10 seated dumbell curls 10kg each, if I do 15kg's my left arm goes very quickly.
3 x 7 Barbell curls ( stood up ) 20kg, arms are usualy very tired by now.
Finish on Bike (10 mins)
Wednesday = chest & cardio
Cardio ( 10 mins fast walk treadmill)
flat Bench press 3 x 8-10 20kg ( 2 mins rest )
flat bench press 2 x 6-8 20kg ( 1 min rest )
flat bench press 1 x 8-10 10kg
Incline bar/machine 1 x 10 40kg
2 x 8-10 30kg
1 x 5 40kg
Friday = shoulders & cardio (this doesnt feel like a good workout as its over very quickly)
Treadmill 10 mins
(slight incline) seated Dumbell, Shoulder press 3-4 sets of 8-10 reps 10kg each
Dumbell- Lateral raises 3 x 8-10 10kgs each
10 mins bike
(WHAT I HAVE BEEN EATING)
I am 40 years old, 6 feet 1 & Weigh 15 stone 10 pound, not sure what my bodyfat is yet, cuz the machine is getting fixed @ the Gym
8.30am meal 1 = (Porridge or cheerios) & 1 bannana & 2 egg whites,
9.30am till 10.45 (Workout)
11am meal 2 = tin tuna & 2 slices wholemeal bread or peanut butter sandwich & scoop whey protein with milk
1pm meal 3 = brocolli, green beans, carrots, caulieflower ( chicken or lean beef ) with Gravy & sometimes a yorkshire pudding
3pm meal 4 = 3 scrambled eggs with bit of semi milk & 2 slices wholemeal toast or Tin of rice pudding ( varies each day)
5.30pm meal 5 cup brown rice & 2 medium cod portions,boiled in milk ( which is realy getting 2 taste horrid & sloppy  lol ) Multi vitamin & 1 cod liver oil capsule
7pm 2 Bannana's or apple's
9pm tin tuna by itself with scoop whey protein
11pm= bannana
I drink water none stop all day & pee all day also 
Its now 12.28am & should have been in bed just after 11.00 but needed to write this lol, So I'm gonna be worn out in the morning 
Thank You
< Message edited by trooper -- 2/13/2006 4:32:47 PM >
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RE: Workout & diet - 2/13/2006 5:35:45 PM
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cpl
Posts: 4780
Joined: 5/26/2003
From: New York City
Status: offline
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First problem- You have only an upper body routine going on there. That's a major issue, whether you think your lower body needs a workout or not. Just doing cardio and hoping that's enough for your legs doesn't cut it- Your legs, lower back and abs need more stimulation than that. Plus, the two strongest lifts are the deadlift and the squat- Those two exercises right there are responsible for more muscle growth over the entire body than any other exercise.
So here's my advice- The routine you're doing could be split a little differently to make sure you hit every major muscle sufficiently- You can stick with ten reps per set if you like, but use a weight you can handle for each exercise. If you find you can't handle it, lower the weight. If you think it's just a matter of getting used to the workout, don't worry- Within a few weeks, you should be able to keep up no problem.
Try this out-
Monday- Chest
Tuesday- Legs
Wednesday- Shoulders
Thursday- Back
Friday- Arms
Or, if you can't work out five days a week, or just don't feel like it, you can always hit two muscle groups a day- Chest and back, Legs and shoulders, arms and abs, or something like that. Believe me- If you want to gain some muscle, DO SQUATS AND DEADLIFTS.
(in reply to trooper)
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RE: Workout & diet - 2/14/2006 1:11:14 AM
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trooper
Posts: 28
Joined: 1/25/2006
Status: offline
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Thanks for the Reply,
I looked in the ExRx Exercise & Muscle Directory & dont see Deadlifts, cuz I dont know what they are, could you explain how to do a Deadlift, as I am realy determined 2 get some muscle Also the Squat machine down our gym is an inclined 1 ? is this ok.
Thanks
(in reply to cpl)
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RE: Workout & diet - 2/14/2006 4:05:28 PM
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trooper
Posts: 28
Joined: 1/25/2006
Status: offline
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Ok found out wat a deadlift is today & tried it, with my buddie & the Help of the Gym trainer & I have hurt my back again & so did my partner lol I had a back injury many years ago & thought it had gone till I tried the deadlift. I also did the incline machine squats & Geez my legs dont half hurt lol. Is there anything else i could do apart from the Deadlift ?
& is my diet ok for Bulk ?
Thank you
(in reply to trooper)
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RE: Workout & diet - 2/14/2006 5:51:06 PM
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cpl
Posts: 4780
Joined: 5/26/2003
From: New York City
Status: offline
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At a quick look, diet looks pretty nice- but have you calculated how many calories your body needs in order to put on mass? Check out the top of the nutrition forum, there should still be a post there called calculate expenditure, or something like that. If you can't find it, let me know- I'll get a link when I have some more time. (I post at work right now.) Naturally, how many calories you need daily is going to depend on your height and weight, plus age- There's a whole calculation you can do to figure it out in that thread. If you want help on it, you're going to have to give me your weight in pounds- Ashamed to admit it, but even though I was educated in Europe, I've long forgotten stones and kilos.
Sorry to hear you hurt your back- Make sure you use light weights at first, while you're learning the proper form. If you had a serious injury in the past, you might want to get a doc's OK before getting into the squats and deads. I'd also recommend doing squats and deadlifts on seperate days- A lot of the target muscles are the same, and that's a lot for your body to handle at once. Some guys here do both on the same day, but I'd seperate them at first if I were you- Do squats on leg day, and deadlifts on back day, for example. It'll give your body plenty of time to get used to both movements, and cut down the chance of you getting hurt.
(in reply to trooper)
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RE: Workout & diet - 2/18/2006 3:01:32 PM
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trooper
Posts: 28
Joined: 1/25/2006
Status: offline
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sorry for the slow Reply cpl
I am 6ft 1 &
I weigh 220 pounds
thanks for the Replies & the Help
(in reply to cpl)
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