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Just some general advice please

Training discussion on Just some general advice please, within the Bodybuilding Forum; Hey Everyone, First, thanks for all the info on the site. Its helped alot in my training so far, but ...


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Old 03-14-2008, 07:57 AM   #1
Satts
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Default Just some general advice please

Hey Everyone,

First, thanks for all the info on the site. Its helped alot in my training so far, but I would like some general advice on my routine. I've been lifting on and off since I was 13 but the is the most serious I've been about it so I want to make sure I'm doing it right.

First off, Stats:

Height: 6'5"
Weight: 275lb
Age: 25

I was 305lb when I started training again about 5 months ago. So I've seen good weight loss so far and I want to keep it up. 250 would be a good weight for me.

Normal Routine:
I hit the gym 4-5 days a week on my lunch break from work. It seems to be the best time to go for motivation and the gym is less crowded(I go to Gold's and its really crowded before/after work hours). Plus it breaks up the work day. I have a lifting partner that can't go on Monday's and Friday's are sometimes bad for me because I travel.

Monday:
Cardio: Elliptical machine for 30-60 Mins, high resistance.
Core: Abs and lower back. I always try different things for this, not to worried about a six pack yet, have a long way to go still.

Tuesday:
Warm up: Elliptical for 10 mins.
Chest-
Bench: 185X12, 195X10, 205x8(or till failure)
Incline Dumbell Press: 55x12, 60X10, 65x8
Assisted Dips or Delcine press until failure
Cable Flys: 25x12, 30x10, 35x8
Biceps-
Straight Bar curls: 80x12, 90x10, 100x8
Seated Dumbell curls: 35x12, 40x10, 45x8
Preacher Curls w/ ez bar: 45x12, 55x10, 65x8
Abs- whatever


Wednesday:
Warm up: Elliptical for 10 mins.
Back-
Pull Downs: 160X12, 170X10, 180x8
Seated Pullovers:125x12, 145X10, 1655x8 (machine)
Single Arm compound Row: 115x12, 125x10, 135x8
Reverse Cable Flys: 25x12, 30x10, 35x8
Triceps-
Standing cable extensions: 90x12, 100x10, 110x8
Overhead rope extensions: 60x12, 70x10, 80x8
Skullcrushers w/ ez bar: 45x12, 55x10, 65x8
Abs- whatever

Thursday:
Warm up: Elliptical for 10 mins.
Shoulders-
Shoulder Press: 140X12, 150X10, 160x8
Inverted Rows: 85x12, 95X10, 105x8
Shrugs: 140x12, 160x10, 180x8
Cable Arm raise: 25x12, 30x10, 35x8
Legs-
Squats: 155x12, 175x10, 195x8
Leg Press 320x12, 360x10, 410x8 (plus calf press same reps)
Quad Extensions: 180x12, 200x10, 210x8 (machine)
Hamstrings: 150x12, 170x10, 190x8 (machine)
Calfs: 360x12, 380x10, 400x8 (machine)
Abs- whatever

If I can make it to the gym on Friday I do the same as my Monday routine, Cardio : ( I hate cardio. But I always rest on the weekends. I try to switch up exercises once and while, or change the days around, but thats been my main routine for the last 5 months. I also have been taking a week off every 2 months to make sure I'm fully recovered. I do light cardio that week. Also I do pushups and no weight squats in the mornings and night, everyday right before my first and last meal.

Nutrition:
I try to eat VERY healthy, 6 meals a day.
1-7:30: Plain snot oatmeal, glass of V8, sometimes a yogurt(FF and sugar free)

2- 10:45:(pre workout nutrition) 1 Whey protein Shake, I've also been trying GNC's Thermo Burst, I take 2 of them here. They seem to help alittle

12-2 Workout.

3- Asap after workout: a double Whey protein shake

4- 3:00:1/2 of my salad with chicken breast or turkey, no dressing. Lots of greens.

5- 5:30:
Other half of my salad or a protein shake

6- 7:30: Meat(chicken, turkey or fish) with veggies.

I drink cold water and green tea all day long. I try to stay away from red meat but once and awhile I have a steak. I don't drink alcohol anymore while im on this diet. I also allow myself some carbs on the weekend, just so I don't go crazy, but its all good carbs and small portions.

OK, well that took awhile to type out. But my main 2 concerns are:

1. Should I be taking more supplements? creatine or something else besides whey? I kinda want to do this naturally and not spend alot of money on supps.

2. I've seen good improvements and gains so far but I'm worried about hitting a plateau. Should I really start switching up my exercises?


Any advice would be greatly appreciated. Thanks
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Old 03-14-2008, 08:48 AM   #2
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from your thread i understand that you want to only lose weight. you arent interested in getting bigger or stronger, right?

my first impulse is to have you squat more often because i see you weighing 305 lbs and squatting 195....that seems unproportionate to me - especially since you said you've been working out for 5 months. however, if you need general guidelines i think you should just go over the "why arent you growing" sticky and ill wait for some of the other more experienced members to comment on this.

good luck nonetheless

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Old 03-14-2008, 09:06 AM   #3
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Thanks for the reply Sentinel

Losing weight is top on the list right now. But once I hit my target weight I would like to then focus on getting bigger/stronger.

The weights i listed are what I am up too now. I've made good gains since I started. Once I can do the 12,10,8 without failing I move up 5lbs or 10lbs depending on the exercise.

Squats are a ruff exercise for me to do since I have bad knees. I started squatting with 95lbs and am now up to 195, and I weigh 275 now(and dropping). Im slowly working my way up. I know squats are like the best exercise you can do, but I just don't want to hurt my knees again, so I am taking it slow. But maybe I should just go balls to the wall and see what I can do..
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Old 03-14-2008, 09:09 AM   #4
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no, dont go balls to the wall and injure yourself. you have bad knees? how low are you going on your squats? what about deadlifts? i dont see them in the program.

if you're wanting to lose weight, then perhaps a good full body routine might do you good. im not sure though.
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Old 03-14-2008, 09:31 AM   #5
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With Squats I try to go as low as I can, always at least parallel, i try for ass to the grass. I have not yet gotten knee pain from doing squats, but like I said i was taking it slow.

I've been trying to include deadlifts into my routine but have not been doing them consistently. The dude I work out with has a bad lower back and will not do them. But your right, i should be doing them. When is a good time for deadlifts? during a back workout?

I don't really care about my weight # just more of my gut size. And I wouldn't mind getting bigger at the same time. I did read thru the sticky before I posted, but wanted some special attention

Thanks again for the advice
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Old 03-14-2008, 11:19 AM   #6
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good work on your progress. Have you ever considered circuit training? You can start at a lower weight, so you can still work on your squats and still keep the heart rate up and get the whole body working at once.

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