how's this workout routine
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how's this workout routine - 11/23/2006 12:50:40 AM
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saternal
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Joined: 10/19/2006
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Here's my workout routine: my 1st sets are all warmup sets , hence their lightest. Numbers are the reps.
Monday : Chest - Flat dumbell press 8 , 11 , 11 , 10
- Incline dumbell press 8 , 10 , 10 , 10
- Flat dumbell chest flys 8 , 11 , 11 , 10
- Incline dumbell chest flys 8 , 10 , 10 , 10
Tricep - Skullcrushers 8, 11 ,11 ,10
- Tricep Pushdowns 8 , 11, 11, 10
- Overhead tricep extensions 8, 11, 11, 10
Wednesday : Back - Deadlift 8, 8 , 8, 8
- Sitted rows 8, 10 , 10 , 10
- Sitted middle back row 8, 10, 10, 10
Biceps - Super 21s 4 sets
- Sitted dumbell curls 8, 10, 10, 10
Friday : Shoulders - EZ bar upright row 8, 10, 10, 10
Dumbell shoulder press 8 ,10 ,10 ,10
Front raises with dumbell 8, 10, 10, 10
Legs - Leg press 8, 10, 10, 10
Lunges 8, 10, 10, 10
Calf raises 20 reps x 2 sets
I do ab exercises everytime i go gym after my workouts. Also i've just starting this routine so i need some tips whether it is a good routine or not. My supplements is basically just whey protein. (Wondering if i need any other supplements). I'm currently trying to cut flab as well so i run 15-20 minutes before my workouts. I'm thinking of taking glutamine soon. Please Comment! and give me some tips! thx
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RE: how's this workout routine - 11/23/2006 1:47:42 AM
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vdk_au
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Joined: 2/13/2006
From: Australia
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for monday i'd suggest doing either dumbells or barbells but not both.
for wednesday (back day), i'd suggest you to add some pull-ups into it.
for leg day, i'd suggest doing this: stiff-legged deadlifts, back squats, calf raises
and no, you don't need any supplments. Just make sure your diet is up to scratch.
Hope this helps.
(in reply to saternal)
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RE: how's this workout routine - 11/23/2006 2:08:29 AM
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saternal
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could u give me a good example of a proper diet?
(in reply to vdk_au)
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RE: how's this workout routine - 11/23/2006 8:13:46 AM
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saternal
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Since someone else posted some other nonsense in my thread earlier, i'd still like to clarify if i should be eating things like peanut butter and flaxseed oil if i'm trying to lose body fat
(in reply to vdk_au)
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RE: how's this workout routine - 11/23/2006 8:18:48 AM
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Nm0ney34
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It seems like your trying to work your chest out alot more than your other groups.
I think you should prolly try to think of some more exercises that you can put in on other days. Like the above post said try to put in pull ups and squats, those are 2 very good ones. I mean you have deadlifts into your routine I think you should have squats as well.
I wouldnt do abs every day. Abs are just like any other muscle group, they dont need to be over worked. Atleast change it to every other day. You would be much beter off with a more intense ab exercises every other day or every 2 days.
I also wouldnt run before you work out. Id say if your trying to cut flab and get a little leaner, run after your work out. Ive read from lots of credible sources that running before your workout hinders it, not sure for the exact reason, I dont remember =P
Also I would take a multivitamin as well
Diet wise it all depends on what your trying to do
Just my advice, hope everything works out good.
< Message edited by Nm0ney34 -- 11/23/2006 8:28:59 AM >
(in reply to vdk_au)
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RE: how's this workout routine - 11/23/2006 8:02:32 PM
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vdk_au
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From: Australia
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peanut butter and flax seed oil is ok. Fat is essential in your diet. But just make sure you are eating carbs/protein/fat for every meal.
(in reply to Nm0ney34)
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RE: how's this workout routine - 11/24/2006 2:16:56 AM
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nextbigthing
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u do 2 much sets for pecs.
_____________________________
i'm 19
incline bench press 160lbs 100reps
incline dumbells curl 100lbs 2 reps
stiff leg deadlift 220lbs 100reps
(in reply to saternal)
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RE: how's this workout routine - 11/24/2006 2:35:48 AM
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cpl
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From: New York City
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Actually, I don't think there are too many sets for chest- Sure, plenty of people do less than that, but four exercises with three of four sets per exercise isn't too much-
The only mistake I see as far as sets go is this- You're warming up for each exercise. Once you're done with your first warmup on your first exercise for that muscle group, it means that muscle group's already warmed up... For example, if you start out with flat bench press, you just need to warm up with some flat bench work- No need to warm up the chest again for incline press.
I think you need to change your warmup routine- Maybe a couple of light sets, or perhaps follow something like the Max OT warmup- Then just go ahead with the rest of your workout with no more warmups along the way.
(in reply to nextbigthing)
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RE: how's this workout routine - 11/24/2006 2:57:46 AM
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nextbigthing
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I didn't read that he do 4 warmup sets lol. " my bad "
I tough he was doing 16 work sets...that's 2 much,especially for a beginner but 12 sets is okay.I would do less sets but it's okay.
so I'll add something to what cpl said : Exept if your gonna go REALLY HEAVY like cpl said u only need to warm up before the first exercise BUT if your going REALLY HEAVY than it's good to warm up before every exercise.
REALLY HEAVY is : let's say for flyes 100lbs or higher - incline bench press 400lbs or higher
< Message edited by nextbigthing -- 11/25/2006 12:03:06 AM >
_____________________________
i'm 19
incline bench press 160lbs 100reps
incline dumbells curl 100lbs 2 reps
stiff leg deadlift 220lbs 100reps
(in reply to cpl)
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RE: how's this workout routine - 11/24/2006 6:36:02 AM
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saternal
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Thx for the advice! appreciate it
(in reply to nextbigthing)
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RE: how's this workout routine - 11/26/2006 7:07:03 AM
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saternal
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BTW if i were to run after my workout to cut flab, does that mean i take my protein shake after my running? or do i down it immediately after my strength training then run?
Also, do u guys eat 6 meals every single day including saturdays and sundays? somehow i find it much more difficult to eat 6 small meals when i'm at home on sundays and saturdays. i usually end up eating something extra like 1-2 muffins that my sis bakes.
(in reply to saternal)
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RE: how's this workout routine - 11/26/2006 10:58:50 AM
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Nm0ney34
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I would take it after you run. I dont know about you but if I drank a protein shake right before I ran id prolly get cramps. Usually if u down the shake anywhere from 45 minutes after your workout your good.
But hey, if you can drink it and be able to run just fine I dont think it would matter.
And yeah sometimes it gets hard following the 6 meal thing, especially when you got otherfood which is easily at your disposal. What I like to do is write down approximatly what times I should eat my meal, and go by that. Something like
wake up (breakfast)
mid morning
around noon or 1
mid afternoon 3-4
6-7
something before bed
Then I keep a mental note of what foods I should be eating and what I need and judge appropriatly. Try some different thing and see what works for you.
As for the muffin, if you really like them have one. Just make sure you dont over do it =P
(in reply to saternal)
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RE: how's this workout routine - 11/26/2006 4:36:44 PM
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saternal
Posts: 442
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Sounds good. However how intense should my cardio be after my workout to cut flab?
(in reply to Nm0ney34)
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RE: how's this workout routine - 11/26/2006 6:52:03 PM
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Nm0ney34
Posts: 877
Joined: 11/19/2006
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The more intense the beter when it comes to that, Sprinting or faster paced running/jogging will always be beter than lightly paced cardio. Atleast thats my oppinion. You want the high intesity to get your heart rate up to burn more.
Some good things are, 40 yard sprints/100 yard sprints. going to a track somewhere and running 100's 400's and 800's. Rest after each sprint, and do it again...rinse and repeat.
An example of a sprining session after my workout would be.
8x40 yard
4x100 yard
or hitting 3.1 miles and trying to run it in under 20 minutes or 18 or whatever.
if your more into the long distance I would suggest running about 3.1 miles which I believe is a 5k marathon distance, see how fast you can run that. Also keeping track of how fast you run the mile is good. and if your not the outdoors type, run on an elliptical or treadmill and up the resistance if possible, makign sure to always push yourself. Remember to always stay properly hydrated, leg/calf cramps are no fun, neither is fainting.
Take those into consideration and search around some more, find something you like and what works for you. Good luck.
by the way, if you dont have a buddy to help push you along the way, A stopwatch is a good investment to help motivate you to keep getting beter times.
< Message edited by Nm0ney34 -- 11/26/2006 6:53:38 PM >
(in reply to saternal)
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RE: how's this workout routine - 11/27/2006 12:14:51 AM
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saternal
Posts: 442
Joined: 10/19/2006
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What if i run on a treadmill? how am i gonna do that?
(in reply to Nm0ney34)
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RE: how's this workout routine - 11/27/2006 5:06:48 AM
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saternal
Posts: 442
Joined: 10/19/2006
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One more thing, I just finished taking nitrotech Whey Protein and i'm about to start taking Optimum. The reason i switched is because the country i am in has decided to ban Nitrotech. The problem is, in the past when i used to take nitrotech. i always took 2 scoops , the equivalent of 52g of protein. (this was under directions).
But now, the directions for Optimum is to have 1 scoop, the equivalent of 24g of protein. So, should i be taking one scoop or two scoops????
(in reply to saternal)
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RE: how's this workout routine - 11/27/2006 4:47:22 PM
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Nm0ney34
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Joined: 11/19/2006
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If you decide to use a treadmill just try to keep the intensity up at a fast pace.
as for the whey, some say to take 2 scoops, some say one. Its really up to you how much protein you wanna take in. Protein shakes are just to add in extra protein that you need. If you need the extra grams id take 2, if you dont need them just take the one. I know some guys who take 3 scoops on occasion just to make up for lost protein they didnt get.
(in reply to saternal)
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[Deleted] - 11/27/2006 7:47:53 PM
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Deleted User
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[Deleted by Admins]
(in reply to nextbigthing)
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RE: how's this workout routine - 11/28/2006 4:42:07 AM
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saternal
Posts: 442
Joined: 10/19/2006
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Ok i've redone my meal plan and it looks like this now
Meal 1: Soft Grain whole meal bread ( 2 pieces )
Peanut butter ( about 2 tbsp )
Whey Protein(1/2 scoop)
Total: 40.7g carb, 23.4g prot, 13.1g fat
Meal 2: Apple ( medium size )
Soft grain wholemeal bread (2 slices)
Peanut butter ( 1 tbsp )
Whey protein ( 1 scoop )
Total: 41.3 carb, 31g protein, 7.1g fat
Meal 3: Honey baked ham with 1 slice of cheese
Soft grain wholemeal bread ( 2 slices )
Lettuce
Total: 18g carb, 22g protein, 7.8g fat
(i'm not sure whats the nurtional facts of honey
baked ham so i'm guessing)
Meal 4: This meal varies cause sometimes i go gym and i end
up skipping this meal. However i do drink 1 scoop of
whey protein after gym. And sometimes fruits.
Meal 5: Dinner --> Lean beef/Chicken/Tuna/Salmon
Meal 6: Oat bran
Glass of warm milk
Whey protein
Total: 46.2g carb, 37g protein, 6g fat
Basically i'm cutting slowly since i've lost weight drastically over the past few months and thus i'm 'allowed' to eat around 2300-2400 calories per day. I'm on a high protein diet 45% carb, 25% protein, 30% fat.
Pls comment on this diet and lemme knw if i need to change a few things.
(in reply to Deleted User)
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