Dave's workout

Im 22 and weigh in 196 pounds (14 stone) im a tall guy at 6'5 and my goal is to get bigger/stronger.

Ive been doing weights since about 17-18 and have been active all my life, mostly playing basketball in school/college (still play but on street courts). I used to work out at the gym but now workout at home as its cheaper/easier and have access to Bench, BB, DB, Leg ext., Ex. Bike plus weight upto 85kg.

Im following Chad waterbury's 3 day per week full body workout plan. Last week I started it, then realised I had'nt follwed it properly (i didnt change the sets/reps) so am starting again from today.

Diet

Monday - Breakfast (6:30am) - 3 Weetabix/milk/sugar, Large glass of orange juice

Snack (9:00am) - Bannana

Snack (10:00am) - Coffee, Nutritional bar

Snack (11:30am) - 1/2 pasta/chicken/blue cheese/cherry tomato

Lunch (12:30pm) - Sandwich ; 2 slices of wholemeal fibre boost bread, turkey slice, tuna, lettuce. Packet of crisps, handfull of healthy honey roast nuts

Snack (2:30pm) - other 1/2 of pasta/chicken/blue cheese/cherry tomato

####Drink throughout the day is 2ltr bottle of Evian water####

Drink (3:45pm) - Protein Shake made with milk (19g per serving)

(4:00pm workout See below)

Drink (5:00pm) - Protein Shake made with milk (19g per serving)

Dinner (6:30pm) - 2 Salmon, brussell sprouts, cauliflour, carrots, brocoli, sweetcorn, 3 roast potato's

Snack (8:00pm) - 1 Red Grapefruit

Workout 1 Monday (with notes made)

Sets: 3

Reps: 5

Load: weight that forces you to near-failure for the last rep of the last set

Chest: Flat BB Bench press 62.6KG (ok, feels like shoulders worked more than chest, maybe technique wrong?)

Back: Upright rows 62.6KG (might have been to heavy, not sure if technique 100%)

Quads: BB Squats 62.6KG (problems lifting more overhead, must buy appropriate equipment)

Lower Back/Hips: BB Stiff leg deadlifts 71.6KG (ok, not sure if technique correct)

Calves: Seated calf raises 71.6KG (To easy for calves but to heavy on thighs even with a pillow)

Triceps: Tricep Kickbacks 1 DB for each arm 20KG (ok, not sure how high to lift arm)

- buy more wts, you'll need them
- have actual fruit, not juice with breakfast...and more weetbic too...i have 6 at 165pds and would have more if i had time
- add protein to banana meal
- can the bar, they're not good
- crisps ae the worse thong to eat on this earth just about
- drink more than 2lts, ecspecially at your size
- add carbs to post training shake...i'd rather all your pasta go here then earlier in the day and add fruit, veg and protein to those earlier meals
- eat a protein/veg meal as the last meal
- most people's shoulders are stronger than their pecs...on your other pec exercises (there must be a db version somehwre in the program,) focus on squeezing them at the top and get them going on those exercises...bb bench presses are pretty shit for actual pec growth but great for upper body strength
- upright are not good and with that wt you must be using very ordianry technique....this program is an old one and he wouldn't have them in here anymore...i'd go for a db version and keep your elbows WIDE
- for stiff leg deadlifts, hips must go back behind you with the bar staying as close to your body as possible, even grazing the shins if needed
- do calve swith toes on a step
- hmm kickbacks...definately change this one...try diamond push ups

Thanks for the feedback swanso, I know i definately need to buy more weights and buy a squat rack, also seems i need to buy more food! Im thinkin of adding 2 boiled eggs to the banana meal.

Does it matter if i eat pasta and bread daily with protein? I can eat whenever at work and find it easier to prepare either a sandwich, salad or pasta.

Ill cut the crisps

Drinkin more than 2ltrs of water just at work? i think i would struggle, I could do it but i'd b forcin it down lol

As for eating a veg and protein meal for the final meal, so thats after workout, so dinner? I normally eat both protein and veg for dinner, from steaks to mince or chicken etc + veg.

Also I will try diamond pushups, any other good tricep workouts? Chad suggests lying barbell or dumbell extensions, i cant really perform these on my bench.

Thanks again,

Tuesday-Day off

Meal 1 (7:00am) - bowl of Porridge with nuts/seeds and raisins, Glass of orange juice

Snack (9:00am) - Bannana

Snack (10:00am) - Coffee and Nutri bar(fat 2%RDA)

Snack (11:00am) - Apple

Snack (11:30am) - 1/2 Pasta, chicken, tomato

Lunch (12:30pm) - Sandwich ; Wholemeal bread, 2 turkey slices with cheese and lettuce

Snack (1:30pm) - Apple danish cake (bad i know a lady at my work bought it for me, i cant exactly put it in the bin can i lol)

Snack (3:00pm) - 1/2 Pasta, chicken, tomato

####Drink All day was again 2ltr bottle of evian####

Drink (5:30pm) - protein shake (found out after drinkin that i shouldnt have probably had this on an 'off' day)

Dinner (6:00pm) - 3 pcs of Chicken fillets with loadsa rice, sweetcorn, red peppers, peas.

So thats today, I didnt come on here till after work and notice i need to up the diet. Today was almost the same as yesterday and I need to go buy more variety in food, more fruit and more protein stuff

- for carbs it's about meal timing so if they're not at breakfast or the meal or 2 after training they'll have a tendency to store as fat
- yes for dinner
- also try bodyweight tricep extensions and tiger bend push ups
- yes asd eggs to banana meal
- once again eat fruit don't drink it, there's 3 x more sugar
- try and put your meals together so instead of eating every hr, joint them up and eat every 2 - 3hrs

Wednesday

Breakfast (7:30am) - 2 Fried eggs (probably the worst way to have em but i was in a rush), 1 slice of fibre bread and glass of orange juice (I tend to drink it as its easy, says its 100% from concentrate and 1 of 5 a day fruit, I hate eating oranges)

Snack (9:00am) - Bannana and apple

Snack (10:00am) - Coffee and Snack bar (under 90 cals, I will cut this though)

Snack (11:30am) - Ate some of Tuna lettuce past and tomato from lunch tub

Snack (12:30pm) - Sandwich, 2 slices of wholemeal bread, chicken and lettuce, Dessert (lol) small servings each of pinapple,grapes and kiwi

Supplement (2:00pm) - 1 Cod liver oil tablet

Snack (3:30pm) - Finished tub of mainly tuna some pasta, cherry tomatos and lettuce

####2 ltrs of Evian water finished by end of work#####

Drink (5:00pm) - Protein shake

Workout

Drink (6:30pm) - Protein shake

Dinner (7:15pm) - 2 Steaks, broccoli,carrotts,cauliflour and spinach

Wednesday workout
Reps: 8

Sets: 3

Chest: Incline Barbbell bench press 52.6KG - ok

Deltoids: Seated military press 32.6KG - ok, does it matter doin this straight after bench press???

Quads: Front Squats 42.6KG - Crap weight i know, i done 3x10 ass to the floor, i need to buy more weight and squat rack

Lower back/hips: Dumbbell good mornings 25.7KG DB - ok but im not sure if im curving back, how can i stop this?

Biceps: Barbbell curls 40KG - Ok

Hamstrings: Barbell lunges 40KG - Again crap weight, i cant lift to much over head after doing other exercises, need to buy equipment

I will adjust diet and eating hours, ive just started this plan this week so next week it will change. Im stuck as to what else to eat at work, so far its chicken and tuna, tuna and chicken. eggs I will start to take with but Ill have to look if theres any other protein foods i can have for lunch.

Also I havent got the weights or squat rack to do decent squats, lunges, calf raises etc, should i still do what I can untill i buy the equipment, even if its crap weight?

thanks

- like is aid, juice has 5 x the sugar of fruit, not agreat choicve at all...it only takes 2mins to eat a banana or simply get up 5mins earlier...this is the most importnat meal so if you can't get this right the other meals are almost obselete
- don't worry about what the wt is now, we'll build on it
- you don't want to curbe the back, keep it arched with chest out and high simply pushing hips back then pulling forwards
- 40kg curls but 42kg squats??? something is very wrong there
- boil eggs up and take them to work...meat cold cuts...pre made stews and casselroles
- lunges can be made harder by placing your front foot on a low step so you have to go down lower to get to reach the floor

ok I didnt realise bout the Orange juice, ingreadients it says 100% juice from concentrate, I just took this as meaning, orange and nothing else.
Thanks for the meal suggestions btw.

Oh and Squats I can do alot more than 42KG I know lol, its just yesterday espicially I was doing shoulder exercises and couldnt lift more over my head to rest on the shoulders. I know what i need to buy is a squat rack so that instead of having to pick up the bb and lift over my head and then back over my head and put it down once iv dun the squats, I can just put it on the rack, dunno if that makes sense.

I could probs squat 100KG, its just i cant lift it over head and onto shoulders over and over.

Thursday

Breakfast (7:30am) - 4 Weetabix, milk, sugar, berries

Snack (10:00am) - Coffee, apple, bannana, 2 boiled eggs

Lunch (12:30pm) - sandwich, fibre bread cheese and turkey

Snack (3:15pm) - Pasta, Chicken, tomato, melon slices

####Drink 2ltr Water######

Warmup and Workout (4:45pm)

Dinner (7:15pm) - Spaghetti bolognaise, Red grapefruit

Workout - Ex Bike 4 mile Sprint, Slow, Sprint, Slow etc..
burnt 200 cal

I run saturday mornings, but as i want to build strength and I dont want to lose to much weight/muscle.

is the above cardio alright? to short a distance? I dont want to over train on cardio

2 sessions will be fine

i hope youm drink watre throughout the day as well

do front squats - they're mechanically harder and you only need to get the bar to your shoulders

I drink water all day every day. as well as fruit etc.

Friday - Workout 3

Breakfast (7:45am) - Weetabix, milk, sugar, bannana

Snack (10:00am) - Coffee, Apple, 2 boiled eggs

Lunch (12:30pm) - Turkey sandwich (fibre bread) Kiwi, grapes and pinnapple

Snack (2:00pm) - Pommegranite fruit

Snack (3:30pm) - Pasta, Chicken, Peperroni

####2 ltr bottle of evian at work####

Drink (4:45pm) - Protein shake

Workout 5:15

Drink (6:45) - Protein shake

Dinner (7:00) - Chicken, brussels, carrotts, cauliflour

Workout 3 -

Sets - 2

Reps - 15

Rest - 120 secs

Back: Incline DB bench rows - 22.2KG DB's - ok, felt like it worked arms more than back

Chest: Flat DB Bench press - 22.2KG DB's - ok

Quads: Squats - BB 62.6KG - could do more weight if i had squat rack

Lower Back - BB good mornings 42.6KG - ok, got technique right, build on weight

Deltoids - Side dumbbell raises - 5KG - WTF!! I must either hav weak deltoids or the previous ex. took it out of me, sure I can do mor

Calves - Standing BB with 3 inch raise - 52.6KG - ok could do more, need squat rack

for rows make sure your squeezing your shoulder blades down and back together

that's the problem with side raises, what will 5kgs do?

I was jus surprised i could only lift 5kg db's to do side raises, I dunno if its coz i used my shoulders in previous lifts, I know my technique is right, but i know 5kg weight aint gonna do much

Couldnt update over the weekend, just been busy, needless to say i stick to the right food/meal timings and dont eat no crap, im starting to learn about good and whats not, i drink plenty of water, unfortunately i didnt run saturday, I woke up late, plus i had to lay a patio for the ol dear so i probably worked out again (opps).

@~@~@~Weight is now 14st 5lbs

Monday, today was a bit messed up, i didnt have barely any food in the house so made the best with what i could, shopping 2nite.

Breakfast (7:00am) - 4 Weetabix, Bannana, milk and sugar

Snack (10:00am) - Apple and coffee

Lunch (12:30pm) - Turkey and cheese sandwich

Snack (3:30pm) - Tuna, mayo, sweetcorn,tomato in a tub

#####2 ltrs water at work#####

Drink (4:30pm) - Protein shake

Warmup & workout (5pm-6pm)

Drink (6pm) - Protein shake & bannana

Dinner (6:45pm) - home cooked spag bol with lean beef steak mince

So not much variety or much solid protein today but i went crazy shopping and bought all types of good stuff Salmon,steaks,tuna,pilchards,sardines,eggs, veg i can take to work etc, all different types of fruit.

Week 2 workout 1

Same as last week except now i execute antagonist training for all six exercises

Sets: 3

Reps: 5

Chest: Flat BB bench press - 62.6KG

Back: Upright rows - 52.6KG (to easy, on third set done 62.6KG)

Quads: BB Squats - 52.6KG (to easy, I am getting a Squat rack at the end of the month)

Lower back: BB Stiff deadlifts - 62.6KG -

Calves: Raised calf raises - 52.6KG - (to easy, I am getting a Squat rack at the end of the month)

Triceps: Diamond push-ups - 6, 8, 10. (I dunno if my technique is wrong but i have followed you tube directions, my wrist either slip out of position or my shoulders lock when i go down after about 7 pushups)

I am a bit worried that im screwing this program up, I dont know what is my maximum weight on certain exercises is and then from workout 1 to workout 2 the sets and reps change, the weight i can do for 5 reps, i cant do for 8 or 15.

Also, does n e one think I should start the program again once i have more equipment such as the squat rack, and more weight disks? Im know I can squat more and deadlift/row etc. more than I am at the moment.