Adam W

Hi guys,

I am a newbie here to UK-Muscle, but not a newbie to the world of training/weightlifting. Please let me know if this thread is in the wrong section, although it seemed most suitable.

I have been training now, seriously, for about 1.5-2 years. Although not looking to enter the competitive bodybuilding stage just yet, who knows where the future will take me.

This thread is here basically for some advice regarding my current workout plan and basic diet plan.

Workout plan as follows:

Monday : Chest

Flat dumbbell flyes: - 2 x 15 (light/warmup sets) 1 x 15 medium weight

SS1 : Flat BB Press - 1 x warmup light. 3 x 8 (weight kept constant unless i feel can increase slightly)

Flat DB Press - 1 x warmup light. 3 x 15 (weight kept constant unless i feel can increase slightly)

SS2: Incline BB Press - 3 x 8

Flat BB Pullovers - 3 x 8

Flat dumbbell Flyes: - 2 x 15 heavy

Tuesday : Back

Deadlifts - 2 x 15 warm up light. 1 x 12 medium. 3 x 12 heavy

SS1: WG Pullups - 3 x failure (currently on body weight achieving 10)

BO WG BB Row - 3 x 12

SS2: - CG underhand BB Row - 3 x 12

1 arm DB Row - 3 x 12

Wednesday : Shoulders

Seated BB Press - 2 x 12 warmup light - 1 x 12 medium - 3 x 12 heavy

SS1 : - Standing 1 arm DB Press - 3 x 8

DB laterals - 3 x 12

SS2: - Front Raises - 3 x 12

Shrugs - 3 x 12

Thursday : Arms

SS1: - Barbell Curl - 2 x warmup light - 3 x heavy

Seated Inclien DB Curl - 2 x warmup light - 3 x heavy

SS2: - Reverse Grip EX Curl - 3 x 12

DB Hammer - 3 x 50 (v.high rep to get blood flow pump)

SS3: - CG Bench - 2 x warmup light - 3 x heavy

BB Skulls - 2 x warmup light - 3 x heavy

SS4: - Dips - 3 x 12

1 arm DB ext behind back - 3 x 50

Friday : Legs

SS1: - BB Squat - 2 x 12 warmup light - 1 x 12 medium - 3 x 12 heavy

Walking DB Lunges - 2 x 12 warmup light - 1 x 12 medium - 3 x 12 heavy

SS2: - Close stance squat - 3 x 30

Stiff Leg Deadlift - 3 x 12

Im doing cardio 3 x per week, first thing in the morning mon/wed/fri for 30 mins at 70-80% max hr.

Ok, ill explain a little about this choice. This is prob the 3rd workout routine i have been supersetting seriously. When i initially started, i saw v.good gains. I am still seeing gains, but not as much. So that explain the choice there. I am currently working out at home, in a decent equipt gym, although currently have no cable machines of any sort (crossover etc). That may make it an un-equipt gym...but im working on it! Therefore not currently utilising such exercises into my workout. Usually try to get at least 1 per body part when i have access to cable machine. On the note of equipment, also have no leg press/hack squat, as mine is currently out of order. The workouts last no longer than an hour, in fact most exactly. Like to have weekends free so choose not to workout sat/sun. I think that explains my reasons for the above, but hopefully you guys will ask questions/tear it to pieces

Now for a bit about my basic diet (i know the wrong section but just a little info)

Im currently a student...so dont have to worry about working hard! lol. Although im on holiday at the moment, so dont have to worry about working at all! I do the odd day here and there, and alter my diet as shown.

Wake up - 9:30 am - oats/milk and 2 scoops of protein

12:00pm - Lunch. Usually consisting of tuna/chicken with boiled potatoes and salad/veg

2:30 - Homemade Shake - Oats/Milk/Peanut Butter/Flax Oil/1.5 scoops protein

5:00 - workout

6:00 - As soon as workout is finished Grapefruit Juice with Creatine

6:30 - Protein Shake/glutamine/water & bcaa+ tab

7:00 - Dinner. Usually consisting of tuna/chicken/meat left over from rasts etc/potatoes/salad/veg

10:00 - Homemade shake - Low fat cottage cheese/table spoon rasberry yoghurt/milk

Bed usually about 10:30 - 11:00

Drink plenty of water.

If im working, this usually gets shifted an hour, so i take 3 med/lrg hard boiled eggs at 10 to bridge the gap to lunch at 1.

Supps: ON Gold Whey/Prolab Creapure Creatine Powder/Met Rx Glutamine/Prolab BCAA+

Although now i have come across this site, have found MyProtein so will soon be ordering with them.

As a side note, would it be better to take Whey Isolate post workout (due to fast absorbtion) and whey protein at all other times?

So basically guys, ive jabbered on enough. Most will read half way and get bored and go elsewhere. Hoping some of you can lend your advice/knowledge on where im going wrong and hopefully where i might be going right! Anys tips advice much appreciated,

Adam

Adam W

I'm surprised nobody has chimed in with any information/suggestions or advice?

toxictoffee

TBH training is overkill and poorly structured in terms of exercise choice, reps and sets and back to back days

pre and PWO is sketchy and poorly thought out

no stats to help with really

cut training down, work out calories, eat adeuqate fat

sort pre and PWO

Adam W

toxic, thanks for the help. in what way tho are they poorly thought out?

I gotta say although i have been making gains, i know there is room for improvement.

Jimmy

i agree with toxic, although i feel he was a little too blunt...if its the person i think it is then he is a very knowledgable person and he is right

there are too many sets, and excercises...and not enough rest days

try to keep to a 4 day split for example..

mon
back
traps
calves

tue
chest
triceps

thur
hams
quads

fri
delts
biceps

choose 2-3 excerces per body part

try to perform 1 high rep w/up to failure 30 reps or so

then work with 3sets of 6-12reps...increasing the weight as you go

choose 1 workout a week to use drop sets, and alternate the w/outs as the weeks go by

diets not too bad tbh

needs more fruit and fats if being fussy

try to mix a glucose/whey drink and have it a half hour b4 workout

then consume your glutamine after w/o

then your glucose/whey shake 15 mins later

some combine the whey/glucose/creatine/glutamine all together sipping a little durin workout, then the rest immediately post work out...which is fine

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'Genetics is the science of heredity and variation in living organisms. Inheritance in organisms occurs by means of discrete traits, called genes.'

Adam W

jimmy, thanks very much for the advice.

Im gonna give it a try cutting down on the number of exercises and go to a 4 day split.

any suggestions for the glucose?

as for fruit and fats, i do consume a decent amount each day. 2 portions at least for fruit and flax oil

Jimmy

glucose/dextrose is bought in boots

try to add fat to all meals except pre/post w/o meals

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'Genetics is the science of heredity and variation in living organisms. Inheritance in organisms occurs by means of discrete traits, called genes.'

Adam W

in what form is that jimmy?

and by fats you mean omega 3/flax etc?

Jimmy

yes...but olive oil and butter are ok as well

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'Genetics is the science of heredity and variation in living organisms. Inheritance in organisms occurs by means of discrete traits, called genes.'

toxictoffee

sorry for my quote 'bluntness'

nobody had answered so i put some bullet points on to aid the poster

i simply bullet point and type things to the point, thats my nature

gains may had been made but gains can be better

if you want to grow:

include

oily fish
red meat whole eggs
dont go crazy on protein
use carbs,right type, right amount, right time
as above fats are not all about 'EFAs' they are about not fat dodging
diets do not have to be expensive either

Adam W

cheers toxic, appreciate the advice.

the one problem i have trouble understanding is what carbs to take at the right time. I will search for more articles relating to this issue.

toxictoffee

slow digesting all times apart from PWO

oats
muesli
sweet spuds
wholemeal and wholegrain breads and pasta
basmati rice