squalllion1uk

Right just wanted to really check to see if my routines okay and what and if it could do with some improvements etc ya know.
I've dropped rugby cause of the injury's and pure inconsistency not going , still watch the game tho :P

Monday= chest and biceps
dumbell press 4x12
dumb bell curl 4x10
hammer curls 4x10

Tuesday= cardio

Wednesday= shoulders,abs.
miltary press 4x12
weighted sit ups 4x40
Upright row 4x12

Thursday= cardio

Friday= back,triceps
Bent over row 4x10
Dead lifts 4x10
overhead tricep exstentions 4x10

Saturday= legs,forearms
Squats 4x10
dumbbell wrist curl 4x10
*i dont know wht else to do in this day so :/*

Sunday=relax :P

My main problem is tbh that my "local" gym sucks quite a fair ****ing bit, its small and pretty useless so i only use it for crosstrainer or treadmill tbh.
I do my lifting at home , quite limited for room tbh , I've got DB's and BB ,all in my weights on go up to 60kg atm , i need to get more that i know my dumb bell press is suffering because of that -.-' so i've been stuck at 60kg 4x12 for a while >.> im a student so...
I remember reading somewhere that 2 exercises per group was enough so basically 4 exercises.
Atm im dieting to cut down the BF gonna do that till i get what im happy with then will get to bulking.
But im still pretty much a novice so any help is welcome.
I normally have between 40-60 second rest between sets that okay or what?
And my goals? To get bigger and stronger! So i was thinking should i decrease my sets to 3 and put heavier weight on? Or 4 sets just less reps but more weight on?
Any help would be fantastic.

chrisj22

Are you gaining on that routine?

cellaratt

You won't hear this much on this site but it looks like your not doing enough to gain size or strength...But everybody's body's differant so like Chriss said, are you making any gains ?

squalllion1uk

not really tbh,Slightly but not near as much as possible.

cellaratt

Hi squallion 1, instead of typing out a bunch of sh1t I'm just gonna send you to my training journal...It might not fit you so here are my conditions...I'm a ectomorph, hoping to gain size and strength..I have gained 15lbs in 5 weeks...pull days are better than push because I have a reconstructed shoulder...hope it helps....first couple pages may not apply to you but you will see the pattern...Cheers

squalllion1uk

Yea i see the pattern just my main problem is really closet decent gym is a good trek away + i dont drive So i only really have my BB n DBs to work with :/
Bah i think i come under Endomorphic -.-'
I'll see what i can rip outta ure routine and see what is possible for me to do, Cheers ^_^

cellaratt

Chrissj22 has a journal there that may be more to your liking. Maybe you could by a bike and count that in with your cardio...useing a gym has many benifits...It's really more in your diet...post your current diet in detail and maybe someone with current goals can help...Cheers

cellaratt

If gym is completely unabtainable you will have to improvise, adapt and overcome your current situation...

squalllion1uk

I posted my diet in the diet section Pscarb gave help with that so atm im trying to get BF down so i will have a better base to work on
That i shall :P

Quick question though when reading through some of the stuff i noticed you mentioned "Regular grip,Fingers in from regular grip,Fingers out from regular grip" ?? Okay i got idea what regular grip is but fingers in and out? im lost at that :/

cellaratt

Ah you must be talking about my proposed bicep routine...when I'm talking about fingers, I'm making a referance to two fingers together equalling 1 inch, so basically you are sliding your grip in and out of the bar in 1 inch increaments ( wide grip, close grip )...I always have a hard time explaining this...It is a pretty intense bi routine and many would see it as overtraing but I had good results and so did my partner and we are completely differant body types and lifting background...I would suggest waiting to add this until you've hit a plateu...

squalllion1uk

Hahah yea but always handy to know for future reference :P Saves me worrying about having to go look up stuff all the time xD Also when i was looking through yours and chrises :/ no mention of rest time between sets ? I usually time myself with between40/60 seconds that to short or what? Also reps to you ^_^
This monday will be the start of week 3 on the diet pscarb put of for me tbh , its pretty wierd im eating less but got a **** load more energy

cellaratt

I tend to take a unusaully long rest of about 4-5 min unless I'm in a hurry then I do more of a 2 minute thing...This can be a touchy subject for some ppl, but I think it comes down to personnel preferance...give both variations a try and then listen to what your body tells you...you will get a lot of information that way if you just listen...I don't watch the clock it's more of a inner clock feeling...thanks for the reps...follow pscarb's advice you won't find many people with more knowledge or a willing to share...he's very kind hearted and patient...

squalllion1uk

Yea he definetly is.... thougth ...im getting fcuking hooked on peanut butter now -.-' havent touch that stuff in years :P Yea i will probably start doing that more now rather than watching the clock :P
Though the more i read yours and chrises journal hmm im not quite sure how many sets and reps i should be doing tbh?
Right I've looked up what exercises i can do with what i've got :P
Just gonna list under the days what its possible for me to do .

Monday-Chest/bicep=Dumbbell Press, dumbbell Flys,Alternating Dumbbell curls, Alternating Hammer curls,Dumbbell Concentration curls.

Tuesday-Shoulders/Abs= Overhead Press,Kick backs,skull crushers,Shrugs,weighted sit ups, Barbell Upright rows, Standing Dumbbell rear raises.

Wednesday=Cardio ie 45mins cross trainer

Thursday-Legs/forearm= Squats,Wrist curls, Reverse Wrist Curls, Stiff Leg Dead lifts, Barbell back squats,Barbell Lunges.

Friday-Back/Triceps= Dead lifts, Overhead tricep exstentions, T-Bar,Dead Lifts,Bent over Barbell Rows,Dumbbell Row.

Saturday= Same as Wednesday
Now How many exercises per group?? and any recommendations for sets and reps?

cellaratt

I personally do a warm up set on my very first exercise and then I don't warm up for any exercise after that all other's are working sets. I do back and biceps one day and chest and triceps another. By the time I get to bi's they are warmed up from back and the time I get to tries they are also warmed up from chest, that's my reasoning for doing them in that order...May be old school but it works for me. I generaly do 3 working set on all exerceise except flat bench where I do more of a powerlifting routine. Cant recite that for you right now as it is in my training partners plan. In my journal I follow original description due to training partners current absence. I target 10 as my goal number but if I'm in my last setand can get only 6-8 I'm happy with that. I go up in weight between each set so if If I'm in my last set and still got power, I rep out addition reps till failure. I would x-out foreamrs, they will get enough of a hit during back and bi's, unless your going for the popeye look, which in that case I can give you a great forearm routine. If I get to my third set and make it to 15 reps until I fail I raise my weight used on my next training session of the same exercise...Hope some of this help...Completely personal to my liking and may not work for you...

squalllion1uk

I really havent ever tried adding extra weight on after a set :/ but hmm that may work.
Hmm see i seperated the groups more so because of that like doing chest then triceps , you would have worn out the triceps a bit hmm then again that could work for me cause i aint really made much gains with the routine i had :/ Also i take it you start you set with what 65% of your maximum for reping? Just so ive got a bit of a idea :/

Hmm 4 sets of between 6-10 should be good for me, if manage to reach then 10 in my 4th set then it will give me a indication that i can add more ?
So from looking at your journal you do what 2 exercises each group yea?
And if i X out forearm what should i put in its place??