My Routine - Please comment

[timbo101]

Hello everyone,

Thanks to the input I have received from some of you guys I have come up with the following routine for myself.
If anyone thinks I should change it or I am doing something wrong please tell me.
If it is ok can anyone confirm that this kind of routine will show good results.

Day 1 - (Upper body) consists of :
3 X 20 Bicep curls using EZ curl bar
2 X 20 Standing Tricep extensions
2 X 15 Laying down tricep extensions
2 X 20 Upright Barbell Rowing
4 X 20 Bench Press
3 X 15 Dumb bell Fly's
4 X 20 Single Dumb Bell Bicep curls
+ 15 Mins doing plank excecise and situps for ABS

Day 2 - (Legs) Consists of :
6 X 20 Squats
4 X 20 Calf raises(Dont know whats its called but hold heavy barbell at waist height and raise up onto my toes working the calf)
2 X 15 Dead Lift

Day 3 - (Cardio Day) consists of :
15 mins various stretching
2 km run on treadmill
10 mins plank abs excercise

Day4 - Rest Day

Day 5 - Repeat process From Day 1 Again

I am doing 1.5 Hours for my upper body and approx 1 Hour for my lower body as I am only a beginner.
Does this sound ok and if I persist with this routine and up the weight every 3 - 4 weeks is it good enough to return results or do I need to change something.
Many thanks.....Tim

[Ross86]

Well, if you're a beginner, then you should be increasing your weights about every week or every two weeks. Why is your rep range so high? What are your goals?

[widdoes2504]

What are your goals and what does your diet look like?

[timbo101]

My rep range is high but perhaps thats bacause I may not be lifting heavy enough weights but thought it was the way to go until I get stronger.
As for my diet well I have been on a strict diet for 6 months or so to lose weight as it wasnt doing me any favours for my health and blood pressure etc.
I am happy with my weight now, I am 208 lbs and I am 6 foot 3 inches tall and my fitness is 1000 times better than it was so am now able to excercise and lift.
I am vegetarian and a typical days diet is as follows :

7am - Large bowl of bran with dried fruit and skimmed milk
10am - 2 bananas
mid day - cous cous, salad, boiled eggs etc
3 pm wholemeal toast
6:30 pm wholemeal pasta, mushrooms, white fish, wholemeal bread etc.
This is just an example and I dont think its too bad. My main meal at 6:30 is quite large.
I do have sins during the week ie coffee and a beer or two but most of my fluids are water, skimmed mile, fruit teas and tons of apple juice.
As for my goals, I want to get stronger and be defined with muscle with a little mass but not too big and be fit.
Think thats everything but let me know....Thanks guys...Tim

[Kane]

Originally Posted by timbo101

My rep range is high but perhaps thats bacause I may not be lifting heavy enough weights but thought it was the way to go until I get stronger.

You're going to get strong by lifting in a rep range that will make you strong. Your plan of using high reps to make you stronger is a bit of a contradiction.

Originally Posted by timbo101

My main meal at 6:30 is quite large.

Posting calories or the macro breakdown is better for this. Your version of a meal that is quite large may not be the same as mine or other people, and the numbers don't usually lie.

In any event, it is better to eat smaller more frequent meals. It will help your metabolism as well as make it easier to cram food in.

[Pitysister]

looks like a couple meals don't have hardly any protein in them....get that in there...


and....gotta lift heavier to get stronger...