Jane Bond

i have asked for comments on this before so i'll try again.
I have just started a new programme (today)
but its different to anything else i've done so I would really like some comments on it
MOnday -
Chins - 2 x 12 + 1 x 6
elevated press ups - 3 x 8
bent over rows - 2 x 12 - 1 x 6
incline flyes - 2 x 12 + 1 x 6
hyperxtensions - 3 x 8

Wednesday -
Deadlifts - 2 x 12 + 1 x 6
squats - 2 x 6
ham curls - 2 x 6
leg ext - 2 x 6
standing calf raises - 2 x 10
cardio for 2 hrs

Thursday
superset - laying triceps ext + standing bar curls 3 x 6 of each
row and press - 1 x 12 + 1 x 6
BOSLR - 1 x 12 + 1 x 6
Triceip dips 1 x 12
21's - 1set

Friday
1hr cardio -
decline twists 3 x 6 (with plate)
static leg ext (holding for min 30secs) - x 3

sunday cardio x 2hrs

This was suggested by a friend who is in pretty good shape so i guess i should trust him, but would just like some outside opionions?
Anyone???

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genan

i think 2hrs cardio is an overkill, 1hr should be enough. if you train for an hour then do 2hrs cardio you will loose muscle. simple as that.

Jane Bond

I don't have much choice on that unfortunately :(

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if you shake me...........i'll rattle!

ARNIE

are you trianing for a sport or just to loose weight or to gain muscle?

__________________
Tolerance becomes a crime when applied to evil!
Thomas Mann

Jane Bond

wanna gain muscle

__________________
if you shake me...........i'll rattle!

genan

in that case i would have a protein shake right after weights, and then do the cardio. but i still think 2hrs is a bit too much.

ARNIE

i also think that the cardio is too much,the routine there good but id lower the reps to 8 or max 10 and change the cardio to 30 mins 3 times a week.

__________________
Tolerance becomes a crime when applied to evil!
Thomas Mann

Jane Bond

i alway have a protein shake after a weights session and i do 1 hr cardio on wed straight after and then 1 hr later.
friday - cardio is on an empty stomach and sunday i have a protein shake about an hour before with about 20g oats in it and do 2 hrs straight. i do some weights here too bt keep it really light!

__________________
if you shake me...........i'll rattle!

ah24

Whats your conditioning like at the moment? You could drop the Sunday cardio completely and just tweak the diet and im sure you would avoid fat gain from the workouts on mon wed fri...or do an hour each on tues and thurs?

Jane Bond

can't train any other days at the moment and the cardio is set because i teach the classes!!! I don't really have any fat issues - my bf is 17.4 at present

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if you shake me...........i'll rattle!

ah24

Oh ok, well see how you get on with it, and adjust diet accordingly if things dont go to plan.

Just thought its worth pointing out people that bf% on women is higher. 17.4% is good!

Jane Bond

yeah - did this experiment where i ate 4 spoons of peanut butter ( natural) a day - did it for a week and my BF went up by 0.9% - how funny! I don't eat it any more!

__________________
if you shake me...........i'll rattle!

genan

its nice to see you have deadlifts and squats in your routine. i say keep doing this programme but make sure you eat enough quality food. this is very important. more important than the programme itself imho.

Jane Bond

i know - i find it really hard to eat enough -not enough hours in the day
hitting about 180 g protein aday - need more but cant seem to fit it all in.
end up on 4 shakes a day but thats just silly - aspartame overload

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if you shake me...........i'll rattle!

ah24

I know how you feel with that one. But, im trying a new method of eating called 'bolus dosing' (i think its called that)

Basically, its kind of going against the typical BBing 6-8meals a day. Protein scientists are now thinking that by constantly eating protein every 2-3 hours your lessening your sensitivity to protein synthesis when amino acids are introduced so often...

So, what they are now thinking is, going anywhere from 3.5-5hours apart without protein but eating a bigger amount - heres the important part - with say 5g free form BCAA's half way inbetween each meal. This is 'thought' to make the body more reactive to amino acids and spike protein synthesis.

It's all theories at the end of the day, but im going to be giving it a go and see how i get on - IF it works, then it will be handy as less meals to eat in a day!