my new 12week routine! please critisize - UK-Muscle Body Building Community

a3lkx · 13-07-2006, 02:57 PM

hey there guys and gals just thought id share my new routine and diet out with you lot so you can have a say in what yous lot think as i have had plenty of top quality avice from many of you before and would appricate any more

stats: 24, 5'9,160lbs 10% bf,30 inch waist 17inch arms 39 inch chest,25inch thighs, all measurements are cold, runs own construction business (this is my main reason for doing light if ne cardio)

main goals: to add say 20lbs to may overall weight but keep 10%bf if not less! (i realise this will take time but none the less its my main goal and i will reach it. ill be stickin to this routine and diet to aid with my goals doin minimal if any light cardio.

Routine: mon/wed/fri

Mon: chest /bi's
incline press 3 x 8-10,flat dumb press 3x8-10,incline fly 3x8-10,cable cross overs 3x8-10,alt curls 3x8-10,bar curls 3 x8-10,incline curls 3x8-10

tues: Rest or very light cardio

wed: back/tri's
pull ups 3 x failure,bent over rows 3x8-10,compound row 3x8-10,single arm row 3x8-10,close grip bench 3x8-10,seated dips 3x8-10,push downs 3x8-10

thur: rest or very light cardio

fri: shoulders/legs
press 3x6-8,side raises 3x6-8,front raises 3x6-8,bent over fly 3x6-8,squats 3x6-8,extentions 3x6-8,leg curls 3x6-8,abductors/adductors 1x failure.

intensity is pretty high on all exercises ie i strugle on the last few reps of each set,forms quite gd id say, i dont sacrafice form for weight (its not what you lift its how u lift it:P)

Diet:
mon:- m1-oats and whey and 2 full eggs,m2-turkey breast,brwn rice veg,m3-chicken salad banana yogart (wi omega 3),m4-same as m2,m5-chicken omlete wi veg etc,m6-tuna stake,protein shake 45min before bed

tues:m1-oats whey 2 full eggs,m2 tuna salad,m3 chicken brwn rice veg,m4 egg noddles and turkey breast,m5 chicken chow mein,m6 salmon,protein shake 45min before bed

wed same as mon

thurs same as tues

fri: m1 oats and whey 2 eggs,m2 chicken salad,m3 egg nodles turkey salad,m4 chicken breast bana yogart,m5 tuna bake,m6 salmon and agen protein shake 45min before bed

sat basicly eat wa i wnt keepin protein high
sunday anythink goes!

every salad i have i have finger and fish oils as a dressing, evey chicken/turkey breast is 120g min, brwn rice/egg noddles 100g roughly, i also have a protein shake with glutamine after every wrk out regaurdles of what time it is ie in between meals jst after or jst before either way i have 1, also i have creatine before and after a wrkout, i take zinc and mag before beddie boies to.

just a quick question? how well do you guys think my gains will be after the 12 weeks? and will i put on extra bf% with this diet? please point out any errors in this routine guys and dont hold back with your opinons, nice 1

a3lkx · 13-07-2006, 07:08 PM

am i over training? ill be sticking to this diet at work out for the next 12 weeks,obv ill be rotating days etc after 4 weeks tues thus sat, and diff wor outs on diff days like monday would be chest an bi's thn 4 weeks later tues day will be shoulders legs. but the general routine will be the same, is it good enough to bulk up some? my 20lb goal wont b reached i no that but would like to be there by xmas

13-07-2006, 02:57 PM	#1 (permalink)
a3lkx wise guy Join Date: May 2006 Location: liverpool Posts: 112	my new 12week routine! please critisize hey there guys and gals just thought id share my new routine and diet out with you lot so you can have a say in what yous lot think as i have had plenty of top quality avice from many of you before and would appricate any more stats: 24, 5'9,160lbs 10% bf,30 inch waist 17inch arms 39 inch chest,25inch thighs, all measurements are cold, runs own construction business (this is my main reason for doing light if ne cardio) main goals: to add say 20lbs to may overall weight but keep 10%bf if not less! (i realise this will take time but none the less its my main goal and i will reach it. ill be stickin to this routine and diet to aid with my goals doin minimal if any light cardio. Routine: mon/wed/fri Mon: chest /bi's incline press 3 x 8-10,flat dumb press 3x8-10,incline fly 3x8-10,cable cross overs 3x8-10,alt curls 3x8-10,bar curls 3 x8-10,incline curls 3x8-10 tues: Rest or very light cardio wed: back/tri's pull ups 3 x failure,bent over rows 3x8-10,compound row 3x8-10,single arm row 3x8-10,close grip bench 3x8-10,seated dips 3x8-10,push downs 3x8-10 thur: rest or very light cardio fri: shoulders/legs press 3x6-8,side raises 3x6-8,front raises 3x6-8,bent over fly 3x6-8,squats 3x6-8,extentions 3x6-8,leg curls 3x6-8,abductors/adductors 1x failure. intensity is pretty high on all exercises ie i strugle on the last few reps of each set,forms quite gd id say, i dont sacrafice form for weight (its not what you lift its how u lift it:P) Diet: mon:- m1-oats and whey and 2 full eggs,m2-turkey breast,brwn rice veg,m3-chicken salad banana yogart (wi omega 3),m4-same as m2,m5-chicken omlete wi veg etc,m6-tuna stake,protein shake 45min before bed tues:m1-oats whey 2 full eggs,m2 tuna salad,m3 chicken brwn rice veg,m4 egg noddles and turkey breast,m5 chicken chow mein,m6 salmon,protein shake 45min before bed wed same as mon thurs same as tues fri: m1 oats and whey 2 eggs,m2 chicken salad,m3 egg nodles turkey salad,m4 chicken breast bana yogart,m5 tuna bake,m6 salmon and agen protein shake 45min before bed sat basicly eat wa i wnt keepin protein high sunday anythink goes! every salad i have i have finger and fish oils as a dressing, evey chicken/turkey breast is 120g min, brwn rice/egg noddles 100g roughly, i also have a protein shake with glutamine after every wrk out regaurdles of what time it is ie in between meals jst after or jst before either way i have 1, also i have creatine before and after a wrkout, i take zinc and mag before beddie boies to. just a quick question? how well do you guys think my gains will be after the 12 weeks? and will i put on extra bf% with this diet? please point out any errors in this routine guys and dont hold back with your opinons, nice 1 __________________ **** Me I'd Smack Her Ass And Tell Her The Time!

13-07-2006, 07:08 PM	#2 (permalink)
a3lkx wise guy Join Date: May 2006 Location: liverpool Posts: 112	am i over training? ill be sticking to this diet at work out for the next 12 weeks,obv ill be rotating days etc after 4 weeks tues thus sat, and diff wor outs on diff days like monday would be chest an bi's thn 4 weeks later tues day will be shoulders legs. but the general routine will be the same, is it good enough to bulk up some? my 20lb goal wont b reached i no that but would like to be there by xmas __________________ **** Me I'd Smack Her Ass And Tell Her The Time!