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21-04-2005, 11:25 PM
| #1 (permalink) |
| Newbie Trainer  Join Date: Apr 2005 Location: Sunny Devon
Posts: 24
 | A lamb to the slaughter..Be gentle with a bloke who is nearly 40 Hi guys, Finally plucked up the courage to send in a few pics. Please give me your feedback. I am trying to lose a few pounds at present and currently completely clean. Just started training again seriously (4 weeks ago) after a long lay off due to injury. Determined to turn 40 in the best shape i possibly can, hopefully with your help!  Current stats: Arm 17.5 waist 36 Neck 18 Forearm 16.5 Would appreciate any feedback and tips. Respect PJ |
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22-04-2005, 09:08 AM
| #7 (permalink) |
| Newbie Trainer Join Date: Apr 2005 Location: Sunny Devon
Posts: 24
| Thanks guys, really appreciated. I am 6.4ft and currently at 255lbs. I intend to go on a cycle soon so hope to look pretty good. Could you guys give me some comments on areas to improve, I feel that my traps are a bit out of proportion to my shoulders and my lats need to be bigger. Cheers PJ |
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22-04-2005, 09:42 AM
| #8 (permalink) |
| EFBB Winner Join Date: Jun 2004
Posts: 4,244
  | mate i think yuor in a good place right now post up your current routine, what split you do , if you do one. Lets see what a typical days food looks like for you, and any supplements you are using, then people can help more. |
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22-04-2005, 10:30 AM
| #9 (permalink) |
| Newbie Trainer Join Date: Apr 2005 Location: Sunny Devon
Posts: 24
| Cheers John, Currently training 3 days per week. Looks like this: Monday - Chest 4 sets incline DB press 8 reps heavy to failure 4 sets incline DB flyes 12 reps + partials on last set 10-12 reps 3 sets Flat bench 8 reps Heavy, failure on last set. 3 sets Pek dek to finish medium weight to burn 20 reps. Wednesday - Back/Shoulders Lat pulldown to front 3 sets to failure Bent over rows Heavy 8 -10 reps Seated cable rows 3 sets Heavy 12 reps. Seated DB press heavy 4 sets 8-10 reps Laterals DB 15 reps medium weight strict form Upright rows heavy 4 sets 10 reps Cable laterals 5 sets to failure Sunday - Legs Squats 5 sets strict form heavy 8-10 reps Lunges DB 4 sets 10 reps Extensions 3 sets 15 reps Bis and Tris are normally worked every other week, tagged onto the monday and wed workout. Currently using Metrx Whey + Whey gourmet, Vit B12, Flaxseed oil and soon milk thistle I am a vegetarian and a typical day looks like this: 7am 3 hardboiled eggs no yolk. green tea, 2 pints water 10am quorn salad + pint water 12pm banana + metrx in skim milk 2pm Tuna salad + Water 6pm whey gourmet with 3 bananas 7pm train 8pm Metrx + 2 hard boiled eggs 8.30pm Main meal - Normally pasta with soya or other high protein alternative 2 pints of water 10pm Whey gormet Hope that this gives you guys something to work on, looking forward to your feedback PJ |
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22-04-2005, 11:29 AM
| #10 (permalink) |
| EFBB Winner Join Date: Jun 2004
Posts: 4,244
| mate im no authority, it looks pretty good but you could change a couple of things, even if you only did it every other week. Currently training 3 days per week. Looks like this: Monday - Chest 4 sets incline DB press 8 reps heavy to failure 4 sets incline DB flyes 12 reps + partials on last set 10-12 reps 3 sets Flat bench 8 reps Heavy, failure on last set. 3 sets Pek dek to finish medium weight to burn 20 reps. You could drop the pec dec, and put in decline bp, or you could just alternate them week to week. Personally i would drop both the db ex,s to 3 sets aswell, it looks like a lot, but if its working for you stick with it as these are all just opinions. Wednesday - Back/Shoulders Lat pulldown to front 3 sets to failure Bent over rows Heavy 8 -10 reps Seated cable rows 3 sets Heavy 12 reps. Seated DB press heavy 4 sets 8-10 reps Laterals DB 15 reps medium weight strict form Upright rows heavy 4 sets 10 reps Cable laterals 5 sets to failure Im just getting to the stage where i can get in a couple of sets of chins, i never used to be able to do any, you should try these even if done at the start to warm you up, wide grip. Id personally drop the cable laterals and put in bent over rear delts 2 - 3 sets. Im also familliar with the, when you work certain muscles other muscles get brought into play, but id put in some shrugs aswell. Sunday - Legs Squats 5 sets strict form heavy 8-10 reps Lunges DB 4 sets 10 reps Extensions 3 sets 15 reps Id drop a set off each of the squats and the lunges, and put in some ham curls and i see you dont do calfs or maybe i didnt see them, id put in 3 sets standing, seating or even toe presses on the leg press machine, but put them in. Bis and Tris are normally worked every other week, tagged onto the monday and wed workout. Currently using Metrx Whey + Whey gourmet, Vit B12, Flaxseed oil and soon milk thistle Try some Fish oils, these are really good for you, you could aim for about 2 caps per meal. I am a vegetarian and a typical day looks like this: 7am 3 hardboiled eggs no yolk. green tea, 2 pints water 10am quorn salad + pint water 12pm banana + metrx in skim milk 2pm Tuna salad + Water 6pm whey gourmet with 3 bananas 7pm train 8pm Metrx + 2 hard boiled eggs 8.30pm Main meal - Normally pasta with soya or other high protein alternative 2 pints of water 10pm Whey gormet Your diet looks pretty good mate, 4 hrs between 2 and 6 though id maybe try to get something in there, and i dont know about 4 bananas a day either that seems like a lot. Mate these are just my opinions, some of the boys on here have lots more knowledge than me and the changes i suggested were what id do, see what they come up with aswell, then make up your own mind, good luck. |
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