Help shrek, and anyone else who wants to - Ausbb

tonyharrison · 18-02-2009, 02:28 PM

Hi all,

I'm new to this place so I’m just gonna post some details bout my self in the hope of getting some guidance. I’m 26yo, 185cm, 95 kg been going to the gym on/off for 8 years. Long time of going to the gym with not that much to show for it. I look like I have a decent build for a normal person but would like to reap more for the time and effort I put in. Always thought I had bad genetics for growth but now I think my approach has been wrong. I’ve always concentrated on good form and shocking techniques but have never really put up the amount of weight I use that much. One thing I’m determined to start doing is keep a training journal of the weight I use, exercises I do and take measurements, I’ve never done this before an just went off how I thought I looked in mirror. My goal at the mo is to gain 5kg muscle.

Here’s an idea of my current training schedule

Training

Day 1 :

Chest/Back

Bench x 5
Incline Dumbell press x 5
Pullovers x 5
Lat pulldown x 5
Bent over row x 5
Bent over dumbbell row x 5

All sets 8-10 rep with drop set on last

Day 2: 20-30mins cardio

Day3:

Shoulders/arms

Upright row x 4
Lateral raise x 4
Bent over lat raise x 4
Close grip bench x 5
Tricep pushdown x 5
Barbell curl x 5
Incline dumbbell curl x 5

All sets 8-10 rep with drop sets on last

Day4:

Legs

Standing calf x 8 (I know but I’m obsessed with calves)
Machine squat or leg press x 5
Hamstring curl x 5

Day 5: 20-30mins cardio

Day6: repeat

That’s a rough idea if what I’ve been doing for the past two months after a long time of doing only minimal weight training. I try to keep rest between sets to a minute or a minute n a half. Each session takes between hour n a hour n a half.

Diet:

Breakfast: 2 x eggs, two x grain bread, 100g tuna, 250mL skim milk

Snack: Protein shake Maxs WPI in 400mL skim milk poured into a bowl of bran

Lunch: 2 x tuna patties (bout 15g protein each) on toast with cheese, lettuce n tartare with glass of skim milk

Pre gym: bread or cereal plus a serve of no-xplode

Post gym; protein shake Maxs WPI with four plain biscuits (arrow root/nice etc)

Dinner: some kind of stir fry/past dish with plenty of chicken /beef 9say size of 2 decks of cards) with some kind of veg or salad

Snack: Maxs WPI protein shake in skim milk

I eat this every day I’m off work and try to stick as close to it as I can when I’m at work.

I work 12 hour shifts; working two days, then two night shifts then 4 days off. With up to an hour n a half travel each way makes it very hard to train on work days, especially with the volume I’m doing at the moment. So I want to start doing a lower the volume routine and start looking to increase strength and see if that works.

Any and all advice is welcome.

**The Hulk** · 18-02-2009, 02:47 PM

Hi Tony,

My advice would be to break up chest and back day, as they are both large muscle groups.
Also would suggest doing more on leg day.

Would also think you would do better getting these exercises into your workout:
Barbell squats
Deadlifts
BW+extra weight chin ups
BW+extra weight dips

Diet looks to be low calories, how many calories in that?
However, if you are holding that weight it might be ok.
But since you want to gain 5kg, you may need more calories.
I would prefer more solid meals and less protein shakes.
Can only see one decent meal in your diet, being dinner, and 2 small meals at breakfast and lunch.

More real food.

kindred · 18-02-2009, 02:53 PM

Doing chest and back on the same day may be too taxing when you increase the weights.

Chest/Shoulders/Triceps

Back/Biceps

Legs

Is much less taxing.

Edit: Hulk you beat me to the punch lol.

**The Hulk** · 18-02-2009, 02:56 PM

Kindred, that's probably the best post you have ever written on this forum

tonyharrison · 18-02-2009, 03:04 PM

yeah im going to start doing a split much like that:

chest/shoulder/tri

back/bi

legs

the gym i use has no free weight squat rack and only one free weight bench press. so i can do dead lifts but can't do squats. i will start doing chins n dips as of now.

it does suck but the gym only costs $290 a year as oposed to like $1100 i was paying at fitness first, which is the only other decent gym in my area. if i can't get a decent workout i may go back to those bastards but il try to stick it out at this gym.

i have put on 2 or 3 kg on that diet but have slowed down so i'l try getting more in. i do use margerine on all my toast to pump up the calories. i haven't really counted up total calories as my dinner and lunch tends to vary a bit but i wil do this soon.

**The Hulk** · 18-02-2009, 03:07 PM

What, no power rack !!!

How heavy do the dumbbells go up to?
You can do squats with dumbbells.

tonyharrison · 18-02-2009, 03:14 PM

Quote:

Originally Posted by The Hulk

What, no power rack !!!

How heavy do the dumbbells go up to?
You can do squats with dumbbells.

dumbells go up to 40kg, think my grip would fail well before my thighs.

there's heaps of machines in this gym but no squat rack which pisses me off. the amount of money they spent on numerous complicated machines when they could have bought a rack. oh well u get what u pay for I guess.

kindred · 18-02-2009, 03:35 PM

Substitute:

Bench press with Dumb-bell press or if there is no bench at all machines will have to do vertical chest press etc
Squats with dumb-bell squats or a squat machine (if your gym has machines it may have one)

**The Hulk** · 18-02-2009, 03:48 PM

Quote:

Originally Posted by kindred

Substitute:

Bench press with Dumb-bell press or if there is no bench at all machines will have to do vertical chest press etc
Squats with dumb-bell squats or a squat machine (if your gym has machines it may have one)

WTF Kindred, he said his gym has a bench press.
And he already does machine squat !!!

And someone just gave you a permanat job ???

WTF ?

kindred · 18-02-2009, 04:03 PM

Quote:

Originally Posted by The Hulk

WTF Kindred, he said his gym has a bench press.
And he already does machine squat !!!

And someone just gave you a permanat job ???

WTF ?

I miss read, your such a girl cry more...

18-02-2009, 02:28 PM	#1 (permalink)
tonyharrison Junior Member Join Date: Feb 2009 Gender: Posts: 171	Help shrek, and anyone else who wants to Hi all, I'm new to this place so I’m just gonna post some details bout my self in the hope of getting some guidance. I’m 26yo, 185cm, 95 kg been going to the gym on/off for 8 years. Long time of going to the gym with not that much to show for it. I look like I have a decent build for a normal person but would like to reap more for the time and effort I put in. Always thought I had bad genetics for growth but now I think my approach has been wrong. I’ve always concentrated on good form and shocking techniques but have never really put up the amount of weight I use that much. One thing I’m determined to start doing is keep a training journal of the weight I use, exercises I do and take measurements, I’ve never done this before an just went off how I thought I looked in mirror. My goal at the mo is to gain 5kg muscle. Here’s an idea of my current training schedule Training Day 1 : Chest/Back Bench x 5 Incline Dumbell press x 5 Pullovers x 5 Lat pulldown x 5 Bent over row x 5 Bent over dumbbell row x 5 All sets 8-10 rep with drop set on last Day 2: 20-30mins cardio Day3: Shoulders/arms Upright row x 4 Lateral raise x 4 Bent over lat raise x 4 Close grip bench x 5 Tricep pushdown x 5 Barbell curl x 5 Incline dumbbell curl x 5 All sets 8-10 rep with drop sets on last Day4: Legs Standing calf x 8 (I know but I’m obsessed with calves) Machine squat or leg press x 5 Hamstring curl x 5 Day 5: 20-30mins cardio Day6: repeat That’s a rough idea if what I’ve been doing for the past two months after a long time of doing only minimal weight training. I try to keep rest between sets to a minute or a minute n a half. Each session takes between hour n a hour n a half. Diet: Breakfast: 2 x eggs, two x grain bread, 100g tuna, 250mL skim milk Snack: Protein shake Maxs WPI in 400mL skim milk poured into a bowl of bran Lunch: 2 x tuna patties (bout 15g protein each) on toast with cheese, lettuce n tartare with glass of skim milk Pre gym: bread or cereal plus a serve of no-xplode Post gym; protein shake Maxs WPI with four plain biscuits (arrow root/nice etc) Dinner: some kind of stir fry/past dish with plenty of chicken /beef 9say size of 2 decks of cards) with some kind of veg or salad Snack: Maxs WPI protein shake in skim milk I eat this every day I’m off work and try to stick as close to it as I can when I’m at work. I work 12 hour shifts; working two days, then two night shifts then 4 days off. With up to an hour n a half travel each way makes it very hard to train on work days, especially with the volume I’m doing at the moment. So I want to start doing a lower the volume routine and start looking to increase strength and see if that works. Any and all advice is welcome. __________________ BW 96kg / 1RMs Squat Untested / Bench 120 / Press 77.5 / Deadlift 190 / Powerclean 100 Last edited by tonyharrison; 18-02-2009 at 02:54 PM.

18-02-2009, 02:53 PM	#3 (permalink)
kindred Active Member Join Date: Oct 2008 Location: South Australia Gender: Posts: 3,102	Doing chest and back on the same day may be too taxing when you increase the weights. Chest/Shoulders/Triceps Back/Biceps Legs Is much less taxing. Edit: Hulk you beat me to the punch lol. __________________ http://ausbb.com/member-training-dia...html#post80479

18-02-2009, 03:04 PM	#5 (permalink)
tonyharrison Junior Member Join Date: Feb 2009 Gender: Posts: 171	yeah im going to start doing a split much like that: chest/shoulder/tri back/bi legs the gym i use has no free weight squat rack and only one free weight bench press. so i can do dead lifts but can't do squats. i will start doing chins n dips as of now. it does suck but the gym only costs $290 a year as oposed to like $1100 i was paying at fitness first, which is the only other decent gym in my area. if i can't get a decent workout i may go back to those bastards but il try to stick it out at this gym. i have put on 2 or 3 kg on that diet but have slowed down so i'l try getting more in. i do use margerine on all my toast to pump up the calories. i haven't really counted up total calories as my dinner and lunch tends to vary a bit but i wil do this soon. __________________ BW 96kg / 1RMs Squat Untested / Bench 120 / Press 77.5 / Deadlift 190 / Powerclean 100 Last edited by tonyharrison; 18-02-2009 at 03:07 PM.

18-02-2009, 03:35 PM	#8 (permalink)
kindred Active Member Join Date: Oct 2008 Location: South Australia Gender: Posts: 3,102	Substitute: Bench press with Dumb-bell press or if there is no bench at all machines will have to do vertical chest press etc Squats with dumb-bell squats or a squat machine (if your gym has machines it may have one) __________________ http://ausbb.com/member-training-dia...html#post80479

18-02-2009, 02:47 PM	#2 (permalink)
The Hulk Active Member Site Advertiser Join Date: Jun 2008 Location: Sydney Gender: Posts: 2,092	Hi Tony, My advice would be to break up chest and back day, as they are both large muscle groups. Also would suggest doing more on leg day. Would also think you would do better getting these exercises into your workout: Barbell squats Deadlifts BW+extra weight chin ups BW+extra weight dips Diet looks to be low calories, how many calories in that? However, if you are holding that weight it might be ok. But since you want to gain 5kg, you may need more calories. I would prefer more solid meals and less protein shakes. Can only see one decent meal in your diet, being dinner, and 2 small meals at breakfast and lunch. More real food.

18-02-2009, 02:56 PM	#4 (permalink)
The Hulk Active Member Site Advertiser Join Date: Jun 2008 Location: Sydney Gender: Posts: 2,092	Kindred, that's probably the best post you have ever written on this forum

18-02-2009, 03:07 PM	#6 (permalink)
The Hulk Active Member Site Advertiser Join Date: Jun 2008 Location: Sydney Gender: Posts: 2,092	What, no power rack !!! How heavy do the dumbbells go up to? You can do squats with dumbbells.