winger

Good advice, is that all in one workout?

I think he needs to build a foundation first. Stick with the basic exercises first and then start adding to that.

IMO, more is not better, unless it is more weight on the compound exercises. 5 exercises for chest will only take away from his other compound lifts for chest. Once again, this is just my opinion.

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Big_Dan

cheers mate , I would have thought that 4 exercises would have been enough !
but if he feels that 4 is too much for his body , he could always do 3 , or even 2
theres only one more thing i could add and that would be , keep the flyes in the routine , as many people routines i come across, dont have any flyes,
i find that flyes stretches the chest that bit more , which stretches the muscle fibres that bit extra bit more, and i feel they shape the the chest ,

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winger

I think flys are more of a finishing exercise.

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Lux

There are a lot of people that neglect stretching, and flyes help you get that stretch at the end of working your chest that you might not usually do.

If i do any flyes its only 1 set with a static hold on a stretch on the last rep. After i have done 3 sets of flat bench and 3 sets of inc db bp

fozyspilgrims

Thanks for the advice guys i am going to rep you all, really good having people helping, its great for my motivation.

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Big_Dan

cheers for that buddy !

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fozyspilgrims

An update on my diet:

07:15 Shake with Protein/Fine Scottish Oats/Creatine and Peanut butter on toast.

08:30 Training

10:00 PWO shake WMS mixed with water followed 20 mins later by Protein shake with creatine.

13:00 Main meal

16:00 Protein shake

19:00 Shake with WMS and protein

10:00 Main meal

My main meals are usually either meat, tuna or egg based with salad. My wife works in a supermarket so she brings in alot of meats and cooked chickens for next to nothing at closing time, so i am eating quite alot of meats. My last two meals can be swapped it depends on what time my wife finishes work. Any thoughts welcome.

:lift:

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winger

Why so many shakes? I can see pre and post workout, but just wondering.

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fozyspilgrims

I try to eat every 3 hours, some times (quite alot thinking about it) i split my lunch in two and bin a shake. As an example i have half my salad/sandwich and have half a tub of peanuts, at 1300 and 1600.

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winger

Gotcha

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fozyspilgrims

Had a brilliant session today feels like i have my strength back, i did 3 set bench press for 6 and 2 sets of incline for 8 and my form was loads better. Feels like i am back on track. And i have binned the flies (thanks winger) i just do one mini set of 3-4 to get a deep stretch last thing. I will post up my new training program when i get the time.:lift:

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fozyspilgrims

Oh and after hearing and reading alot about form and speed i am now concentrating on good form and slower movements rather than trying to rush up the weights.

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winger

Good job buddy.

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fozyspilgrims

Friday Shoulders and Legs

Olympic bar military press 3 x 10 30kg

Dumbbell front raise 3 x 10 12.5kg/15kg

Barbell upright row 35kg

Squat 3 x 10 40kg

Calf raise 3 x 10 20kg/25kg

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fozyspilgrims

I have made a few changes to my routine but i am going to have a complete change soon.

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