shaney77777

MONDAY-chest/shoulders/triceps

chest- flat bench 3x6-10 reps
incline dumbell press 3x6-10

shoulders- standing overhead press 3x6-10
upright row 3x6-10

triceps- dips x2 to faliure

abs

TUESDAY- rest

WEDNESDAY- legs

squats 3x6-10
leg press 3x6-10
calf raises 3x12-15
abs
THURSDAY- rest

FRIDAY- back/bi's

back- deadlifts 3x6-10
chins- 3x to faliure
bent over row 3x 6-10
bi's- standing bi curl 3x6-10
abs

SATURDAY- rest
SUNDAY- rest

cardio 2-3 times a week, either in the mornings or rest days. when i can basically.
Any advice, opinions or recommendations please?

shaney77777

My diet on an average day-

0700- 2 slices brown bread 4scrambled eggs, low fat yogurt
1000- chicken sandwich or protein shake
1230- jacket potato with tuna and cheese and a chicken roll
1500- noodles or shake
1700- meat and two veg and bowl of fruit or cake
1900- pre workout shake and 5gr creatine
2000- post workout shake, 5gr creatine
2200- chicken and pasta

ParaManiac

Looks good mate.

Diet wise,id ditch the bread for oats at brekky with a bit more protein,and more fats spread throughout the day.Pasta may be a bit heavy pre bed?see how you go

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shaney77777

what do you suggest instead of pasta pre bed?
And what do you think of the workout programme?

ParaManiac

I have protein and fat(natty peanut butter and fish oils) pre bed.

Workout-Good PPL routine.

Personally id swap upright rows for side lat raises and add SLDL's to leg day

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Bulldozer

Para beat me too it, i was gonna say exactly the same thing.

Or scrap leg press altogether and add in sldl if having both in is too much.

bassline boy

brekie-100g of oats and six eggs.

shaney77777

do you think adding in the sldl to leg days is to much?

shaney77777

what sort of fats should i include, and when?

Bulldozer

I would personally only do one main exercise for quads, IMO after 3 sets of heavy squats if you can push anything more than girly weights with the leg press then you didnt squat heavy enough.

So i would squat then go straight onto sldl.

But each to there own mate ;)

kboy

The problem is that you need to get your hamstrings in there somewhere, adding hamstrings SLDL to your legworkout in the current format is a lot of sets, consider maybe 4 sets of squats and substitute leg press for SLDL, Maybe alternate every other week, i.e. legpress but substitute squats for SLDL....

ParaManiac

Along with the eggs,add natural nuts(almonds,walnuts,cashews) seeds(pumpkin/sunflower) and oils(fish/olive).

Spread throughout the day - Throw nuts and seeds in your porridge for brekky.Replace the prebed carbs with fats as previously mentioned.

Evening meal,replace with meat,complex carb(sweet potato/wm rice) and veg.

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DB

thats not really that much leg work imo..

i would keep the squats and ditch the leg press for lunges then add in SLDL..

i rate lunges over leg press massively.. much better for overall development..

squats 3x12
lunges 3x12 alternate weekly between walking ans stationary
SLDL 3x12

9 sets for something as big as your legs is nothing imo i personally do alot more than 9 sets for legs

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shaney77777

How many sets for legs would you recommend?
this is what i've got so far-

squats- 3x12
lunges- 3x12
sldl- 3x12
calf raises 3x12 ?

what about the rest of my programme how does it look? bearing in mind i'm trying to add mass?

Five-O

Fully agree, my legs grow nicely with only say a few heavy stes of squats and a few sets of SLDL - those are really underated, they are great for ham development.

Thats all I used to do, and they grew. I don't put much confidence in leg presses or leg extentions etc.

But that was for me.