Originally Posted by Greyphantom

Hi guys, hope all had a great xmas and new year... I know I did... just thought I would post a basic progress report here as I got some good advice when I posted my training program at the start of my return...

Right then.. I have been doing a 2 on 1 off routine. My split is Chest/Biceps, Legs, Shoulders/Triceps and Back. My workout is as follows;

Chest/Biceps
Flat bench
Incline Bench
Incline flyes
Cable crossovers - i would warm up on theres 1st!
Bicep curls - is this barbell?
Seated dumbbell curls - maybe throw in a isolation or hammer curls

Legs
Squats
Leg press
Hack squats
Hamstring curls
Stiff leg deads - or lunges
Calves???

Shoulders/triceps
Standing shoulder press
Cable side raises - not needed if doing dumbbells
Side raises dumbbells
Rear delts
Shrugs - i would move shrugs too back day!!
Close grip bench
Pushdowns - i would replace with weighted dips
Skull crushers

Back
Pulldowns wide grip
Seated rows
Pulldowns close reverse grip
Bentover barbell rows
Deadlifts
Hyperextensions

I also do ab work on 3 of these days and vary the ab exercise. Sets are usually around the 3 or 4 mark with up to 10 reps per, this varies with the smaller muscle groups though to maybe 2 sets (especially if there is a similar exercise in there, or if its arms as they get a workout with other heavy compound excercises).

My diet has been ok but not perfect, consisting mainly of beef, chicken fruit and rice (thats pretty easy to find here). I have been taking in around 200-250 grams of protein a day along with carbs and fats... I used vitamin tabs as well. I started my training phase at 99kg (down from 110 when I arrived in China) and a 40 inch waist (yeah I know, fatty after not training for 2 years). After around 10 weeks I now sit at 108 kg with a 37 inch waist and am happy to say that I am getting back into shape. I feel really good with this program and look to continue the next phase with a similar style. I might shake up the order of the exercises and or the type of exercise as well, but its continuing to work so I might just let it ride for the next bit. I have found the volume to be challenging, tiring but really good, its more for conditioning at this stage as I need to get into shape and jolt that muscle memory as well. So over all I am happy with progress and have well and truly caught the lifting bug again.

Originally Posted by Robsta
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The only thing I wouldn't eat is a hairy fat bird.......Not the Turkey sort, the Dawn French sort :
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Originally Posted by Greyphantom

Shorty thanks for the suggestions... the cables I like as a really good finisher... didnt want to add hammers this time as I felt my arms get a good workout from the compound exs anyway... lunges might be a good alternative there... calves I do sporadically I am shamed to say, on leg day... I do cable raises as well as dumbbell raises as i feel this targets a problem area well but in a different way... I only do 2 sets on each of those exs though... point taken on shrugs and dips... something to look at... - ok on dumbbell raises try this.. you wont be able too move your arms after..lol...

first off sit on a bench.. grab some dumbbells i normally use 15 - 20 lb ones.. ok arms by you side a do a side raise, once your at shoulder level bring the dumbbells together in front of you and then slowly lower them back down to the side (starting postition)... then rise them back up to the front (i.e front raise), hold it for a second, then move them to the side.. and back down...thats 1 rep!!... do them very slow and controlled..in the rep range of 12-15 or more..but they burn!!

ps sorry if there's a name for them, its a side lat raise and front raise in one!

Ollie, thanks for the concern but to be honest I feel this program is giving me good results and my feeling is that as long as it works use it... when it stops working then change it... I have done the short workout stuff, 2 working sets, 2 or 3 exs per major bp but felt it was time to try something new... there is a lot of information out there that tells of the pros of volume training...

Originally Posted by Greyphantom

Shorty thanks for the suggestions... the cables I like as a really good finisher... didnt want to add hammers this time as I felt my arms get a good workout from the compound exs anyway... lunges might be a good alternative there... calves I do sporadically I am shamed to say, on leg day... I do cable raises as well as dumbbell raises as i feel this targets a problem area well but in a different way... I only do 2 sets on each of those exs though... point taken on shrugs and dips... something to look at...

Ollie, thanks for the concern but to be honest I feel this program is giving me good results and my feeling is that as long as it works use it... when it stops working then change it... I have done the short workout stuff, 2 working sets, 2 or 3 exs per major bp but felt it was time to try something new... there is a lot of information out there that tells of the pros of volume training...

Originally Posted by Robsta
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The only thing I wouldn't eat is a hairy fat bird.......Not the Turkey sort, the Dawn French sort :
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Originally Posted by Ollie B

Sorry dude. If it works for you then all good. :lift: Its just if i did that much id be dead :gun: