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Old 02-02-2007, 11:20 AM   #1
Ross86
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Default Workout/Diet..any thoughts?

This is where I'm at right now..or where I was last week. I got sick this week and haven't hardly left my apt. I expect I will have lost a little bit of strength and weight from being sick and not eating well or exercising. Please let me know what you think of the diet/workout plan. I'm going to start stretching and working on my lower back..and I hope to eventually incorporate my lower body into the workout on Tue/Thur. This is my own workout that I made up. I've been looking at some of the other training methods, but I haven't decided on anything yet. I'm just not sure that I'm on the right track. I haven't been going up very much in weight. I'm 21, 155lbs, 5'9".

Workout
Monday:
DB press - 2x8-65lbs, 2x5-70lbs, 3x5-75lbs
Close-hand BP - 2x6-135, 2x6-140
Tri Extensions - 4x8 - machine - 140lbs
Flys - 4x8 - 30lb dumbells
Dips - 4x15 no extra weight
Barbell curls - 2x8-65lbs, 4x5-75lbs, 85lbs
DB curls - 4x16-35 lbs
Reverse curls - 4x8-65lbs
Wrist curls - 4xfailure-45lbs
Ab routine

Wednesday:
Arnolds - 2x8-50lbs, 2x6-55lbs, 2x6-60lbs
Military Press - 2x8-95lbs, 2x8-105lbs
Lat pulls - 4x8-135lbs
Row machine - 4x8-don't remember lbs
Bent over rows - 4x8- " " "
Front/Lateral raises - 4x10-15 lb dumbbells
Upright rows - 4x8 - 95lbs
Ab routine

Friday:
Flat Bench - 2x8-135 & 155lbs, 5x5-165, 170, 175, 175, 185lbs
Decline BP - 5x5-175lbs
Incline DB press - 4x8-145lbs
Tri Extensions - 4x8-machine-140lbs
Nose breakers - 4x8-65lbs
Dips - 4x15 no extra weight
Curlbar curls - 2x8-95lbs, 3x5-105lbs, 2x5-115lbs
DB curls - 4x16 - 35lbs
Reverse Curls - 4x8-65lbs
Wrist curls - 4xfailure
Ab routine

Diet
Breakfast:
1 Cereal bar
1 Granola bar
1 Bowl Instant Oatmeal
1 Protein Shake - 50 gr protein
Milk

Lunch:
Bowl of pasta w/ mixed vegetables
1/2 chicken breast
Bowl of fruit salad
Water

Workout:
Pre-workout - protein/energy bar
Post-workout - Protein shake - 50 gr protein

Dinner:
Steak
Salad
Bread
Milk
Protein shake before bed.

This is what I might have on a typical day. Breakfast stays the same every day. I mix up dinner and lunch some, but the nutritional value doesn't change much. I also take multi-vitamins and creatine pre-workout. I mix up the exercises some...this was last week's workout. I can get 195 up once on bench press, but I'd like to get up to 250 by May. And I want to weigh about 170 by May also. I have a semi-high metabolism, so I'm not sure if I'll be able to get there.

Last edited by Ross86; 02-02-2007 at 11:41 AM..
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Old 02-02-2007, 01:41 PM   #2
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What are your goals? You need to read the stickys on how to diet.
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Old 02-02-2007, 01:55 PM   #3
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Diet: Try and get more protein from 'food'. Stay away from the shakes and bars as your main source.

Goals: 195 1RM to 250 1RM in roughly 4 months is a pretty steep goal. I would shoot for a goal of 225 by May just to be conservative.

Training: Way too much volume. Way too much emphasis on arms and chest. Where's the Lower body work? *edit: I just saw the blurb about lower being worked in, but 5 conscutive days in the gym is even worse than the 3 days you have* Overall its wrong, to put it bluntly, you need to throw that away and take a look at a beginner 3x5 or 5x5 program ie. Mark Rippetoe

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Old 02-02-2007, 02:21 PM   #4
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Eat more protein

Something inbetween breakfast and lunch ( this is a good time for a shake)

Why only half a chicken breast - that's not much protein since you don't eat again until you workout.

Are you mixing your shakes with milk or water ? How long before you workout are you having this shake / bar ? How long after you workout are you having your shake ?

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Old 02-02-2007, 04:08 PM   #5
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Quote:
Originally Posted by Ross86
I can get 195 up once on bench press, but I'd like to get up to 250 by May. And I want to weigh about 170 by May also. I have a semi-high metabolism, so I'm not sure if I'll be able to get there.
my bad... nevermind
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Old 02-02-2007, 04:20 PM   #6
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Quote:
Goals: 195 1RM to 250 1RM in roughly 4 months is a pretty steep goal. I would shoot for a goal of 225 by May just to be conservative.
I agree. It is theretically possible, if you began the Starting Strength program right now that you could reach a max of 250 by that time. If a whole lot of variables were in place including your training status and doing everything right and I mean everything. Since this isn't a perfect world, however, and there are too many variables you can't predict I'd say 225 is a bit more realistic...maybe.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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