Thread: Don't really feel I'm getting stronger
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Old 25-06-2008, 03:46 PM   #8 (permalink)
Tatyana
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Join Date: Jan 2006
Location: On my bloody bike doing cardio
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Re: Don't really feel I'm getting stronger
Quote:
Originally Posted by Charno View Post
Ok I've posted my old one before. This is slightly amended based on the advice I received and the options the gym leaves at my disposal. It's a 4 day split and it looks like this:

Monday
Chest
Flat Dumbbell Press 4sets - Regular Bench
Incline Press 2-3sets - Incline DBs
Dumbbell Flyes 2-3sets - Alternate Cable X-overs

Triceps
Dips 4sets
Cables Pushdown 2-3sets- Add Skull Crushers
Triceps Extension 2-3sets - Ditch this

Tuesday
Back
Single Arm Dumbbell Row 3-4sets
Wide Grip Pull Ups 4sets
Row 4sets
Rear Deltoid Fly (Dumbbell) 2-3sets - Ditch This
I would do dead lifts and T-bar rows and Shrugs
Abs
Ab Crunch 3sets
Knee Raises 3sets

Thursday
Legs
Leg Press 4sets
Extensions 2-3sets - Ditch this for awhile
Seated Leg Curl 2-3sets - Ditch this for awhile
Squats 4sets
Calf Raise 2-3sets- alternate seated and standing
Still Leg Dead lifts

Friday
Shoulders
Shoulder Press 4sets
Alternate between these two
Arnold Press (Dumbbell) 3sets
Side Raises (Dumbbell) 3sets -Alternate with cable side raises
Front Raises (Cable/ Dumbbell) 3sets
Rear Delt Raises

Biceps
Barbell (Cheat Curls) 2-3sets - Try Oly bar body drag curls
Dumbbell Hammer Curls 2-3sets
Cable Curls 2-3sets
Too many, ditch one try seated or decline DB curls

I sometimes do dead lifts but my gym has no Olympic bar, and my technique is still not good enough to avoid lower back pain on the subsequent days. I try to do them when I'm pain free and I keep the weight low.

My diet isn't great. I normally go:

Breakfast: Porridge Add protein or eggs - also how much?????

Mid morning - tin of tuna, salad and wholemeal pita bread or pasta or in a jacket potatoe
Lunch: Pasta, Rice, occasionally chips, Sunday lunch
Pre workout nutrition - Wholemeal toast and protein shake
Post - workout nutrition - protein shake + simple carbs
Evening meal: Sandwiches, generally ham & pickle

Sleep wise I usually try to get 7 or 8 hours but I'm periodically a bad sleeper. I seem to wake up at all hours sometimes.

My goals are not really fixed in my mind, I just want to look in the mirror and see something I like. Size isn't as important as muscularity but I do want an element of both. I'd like to be stronger, to feel stronger. I don't know, that sounds pretty wishy-washy really.
Do you know how many calories you are eating?

Not enough protien, not enough veggies or fruit.

That looks like a girl's diet, you need to eat more.

I would also change your rep ranges, try doing a 5 x 5 for a month or two then CHANGE your workout, do a de-load period, do German volume training for two weeks, then Vince Gironda 8 x 8, Westside barbell..................
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