here we go im 39, 5ft 10 inches around 168lb,s bf 19.9%
i workout at home and i have posted on here before (a long time ago) i use dumbells a bench and i can do pull ups from a bar that rests across the loft hatch but cant realy do wide grips with this(shoulder width maximum)
goal is to put on more bulk(maybe another 7-14lb,s of lean muscle) but not increase bf any more than it already is
i was doing full bodys ages ago but since i have changed to splits i have had better gains , workouts have gone a little wayward of late but after christmas i need to be more strict so need some advice /critisism of diet/workout
leg exercise is done but not too heavy as i tore ligaments and broke the patela years ago and it never repaired properly
i have a quick release whey protien shake 1 hour before workouts and one imediatley after is the one before a waste of time ??
tuesday legs all 3x10
dumbell squats
lunges
sumo squats
calf raises
swiss ball hamstring leg curls
wednesday shoulders 3x10 or 4x6
seated dumbell shoulder press 15kilo each dumbell been using 17kilo lately for the 1st set
seated dumbell arnold press 10kilo each been using 15kilo lately for 1st set
front raises light dumbells
could do with some more for shoulders please
biceps
dumbell curls
hammer curls
abs are sometimes on the wednesday with shoulders( if i dont do the bi,s) or thursday v ups ,russian twists ,bicycle abs all 3 supersets 30 second rest after set, 3 sets
thursday rest day
friday abs again
saturday chest and tri,s
incline bench 20kg each dumbell 3x10
incline push up (hands on dumbels feet on bench) 2 x 10 or untill failure
incline flys 10kg each dumbel 3x10
then as many of these push ups i can manage which aint many at the moment 10 seconds in the down position
10 seconds in the up position elbows not locked
10seconds halfway down hold for as long as i can
30 seconds rest then again if i can these kill me
triceps dumbel skull crushers 3 x10
bench dips with 20kg on lap 3x10
sunday back
just started intoducing pull ups again as i have had pain in left elbow tennis elbow or tendonitis still waiting to find out but it has eased up a bit lately
dumbel rows 3x10 20kg or 3x8 with 25kg
lying bent over rows incline bench 3x10 10kg each dumbel
dumbell pull overs 20kg 3x10 or 25kg 3x8
abs routine
monday rest
diet
30g slow release protien shake will be stopping this soon maybe
5.30 am 100g porage oats skimmed milk banana
8.00am apple
10am jacket potato with tin of tuna cottage cheese or brown rice and tuna or chicken breast sandwich and apple or banana or small yoghurt
1.00pm tuna salad or chicken salad or one of the above
3.00pm protien bar or fruit or jar of baby food
4.30 whey protien drink on workout day
or at 5.00 -5.30 peanut butter on 2 rivitas on non workout days
7.30-8.30 various spag bol but with brown rice ,roasted veg cous cous with chicken breast or tuna, tuna or chicken breast with unlimited veg trying to keep the carb measures down in evenings unless ive worked out then i will have a little bit more
10.30 slow release protien shake or some plain cottage cheese on its own
i snack on raisons ,sometimes nuts
drink water nearly exclusive other than that herbal tea with honey
no alcohol sweets or chocolate might have a desert if i go out for a meal which is less than once every 2 months
thats about it realy any pointers help critisism is welcome i know its not great but i think im on the right track?
also might try running for cardio on a rest day but dont want to pound knee to much any other ideas?
thanks fellas/ ladies
happy christmas
overall help needed please
Moderators: cassiegose, Boss Man
- if you're 19% then your goal should be to lean down to below 10 before focusing simply on muscling up where you'll gain even more fat more then likely
- how much rehab did you do for your knees? look into bulletproof knees by mike robertson...without heavy leg work you'll struggle to reach the body you desire
- you only need 1, either is fine...i have solid protein anf veg before training and shake after
- if you wanna split the program up then do lower/upper workouts
- lot sof squats but no deadlifts....change this...they're easier on the knees too
- too much chest stuff...i still don;t know why people do that
- maybe cook up some eggs for breakfast instead of shake
- all carbs (potatoes, rice, bread, rice, pasta) til after training...fruit/veg before it
- 3pm - solid protein, veg/salad
- add carbs above to post training meal
- try bodyweight circuits on off days instead (lunge/push up/inverted row/prone plank x 10 x 5 circuits all in a row etc)
- how much rehab did you do for your knees? look into bulletproof knees by mike robertson...without heavy leg work you'll struggle to reach the body you desire
- you only need 1, either is fine...i have solid protein anf veg before training and shake after
- if you wanna split the program up then do lower/upper workouts
- lot sof squats but no deadlifts....change this...they're easier on the knees too
- too much chest stuff...i still don;t know why people do that
- maybe cook up some eggs for breakfast instead of shake
- all carbs (potatoes, rice, bread, rice, pasta) til after training...fruit/veg before it
- 3pm - solid protein, veg/salad
- add carbs above to post training meal
- try bodyweight circuits on off days instead (lunge/push up/inverted row/prone plank x 10 x 5 circuits all in a row etc)
-
- STARTING OUT
- Posts: 10
- Joined: Wed Aug 13, 2008 7:05 am
plan
this looks like a good plan