Lets Start Today!

[markxrat]

Ok so I decided it was about time i started a log.

I been going to the gym for a couple of months now and have been happy with my progress so far. But i want to now start pushing it harder and taking it up a notch.
So i figured starting a log would be a good start for getting some tips and suggestions to help me get the best results for building muscle



Here are the details of last nights work out. I was using machines as i dont know enough about free weights to start using them.

Sholder press 3x12 25kg
seated dip 4x12 42kg
seated row 3x12 35kg
abdominal 3x30 40kg
lateral raise 3x12 20kg
pectoral fly 3x12 35kg
arm curl 3x12 25kg
rear deltoid 3x12 35kg

After working out I had a protien shake on the way home

I think next training day i will also note down what I eat that day.

[^toby^]

nice one!
I use a lot of machine too...
Hope I can start doing free weight soon!
how many days you train per week?

Right on, brother

[markxrat]

I have been trying to train every other day although that hasn't been the case in the last couple of weeks with feeling under the weather and playing gigs.

I also cycle to work most days when the wearther is alright (not recently in London)

[markxrat]

ok yesterday i did the same work out as tuesday.

It felt alot harder as on wednesday i had been awake for 24 hours as i had a busy day then a nighyt shift. So i slept through the day on thrusday and worked out in the evening but i was still quite tired.


Sholder press 3x12 25kg
seated dip 4x12 42kg
seated row 3x12 35kg
abdominal 3x30 40kg
lateral raise 3x12 20kg
pectoral fly 3x12 35kg
arm curl 3x12 25kg
rear deltoid 3x12 35kg

Is this too much to be doing every other day?
I seem to feel slightly sore in someplaces but im feeling fine after giving it a days rest.
I want to get the best work out i can for optimum results.

Any suggestions?

[^toby^]

ok yesterday i did the same work out as tuesday.

It felt alot harder as on wednesday i had been awake for 24 hours as i had a busy day then a nighyt shift. So i slept through the day on thrusday and worked out in the evening but i was still quite tired.


Sholder press 3x12 25kg
seated dip 4x12 42kg
seated row 3x12 35kg
abdominal 3x30 40kg
lateral raise 3x12 20kg
pectoral fly 3x12 35kg
arm curl 3x12 25kg
rear deltoid 3x12 35kg

Is this too much to be doing every other day?
I seem to feel slightly sore in someplaces but im feeling fine after giving it a days rest.
I want to get the best work out i can for optimum results.

Any suggestions?

No, it is not too much
who draft the routine for u?

[markxrat]

No one drafted up the routine for me I just have noted down what i was lifting when i went to the gym and have used that as a basis for my follwing work out.
I have found i can do comfortably and recover after a days rest.

I do it all in one session of about an hour and have been cycling everywhere so much lately my thighs are sore most of the time but im not finding it is effecting my riding once back in the saddle. I assuse as my legs get more used to being used all the time the will start to feel fine.

[bronco]

Sholder press 3x12 25kg
seated dip 4x12 42kg
seated row 3x12 35kg
abdominal 3x30 40kg
lateral raise 3x12 20kg
pectoral fly 3x12 35kg
arm curl 3x12 25kg
rear deltoid 3x12 35kg

Is this too much to be doing every other day?

Not too much but I think the choice of exercises are not optimal. Best would be if you can find someone to show you how to train with free weights, its not that hard really. If you insist on training with machines I would do reccomend something like this:

Leg press
Seated row or Lat pulldown or Chins
Chest press
Shoulder press
Back extensions
Abs

If you would change your mind about free weights I would maybe suggest:

Squats
Deadlift
Barbell row
Benchpress
Standing presses
Maybe back extensions and abs

[markxrat]

To train with free weights would be brilliant.

IF ANYONE IN THE CENTRALISH LONDON AREA THAT USES FITNESS FIRST GYMS WOULD LIKE TO HELP ME OUT AND SHOW ME SOME FREE WEIGHT EXCERCISES THAT WOULD BE AMAZING. AS I CAN USE ANY ONE OF THEIR GYMS IN LONDON.

Bronco: Are you suggesting to try doing

Leg press
Seated row or Lat pulldown or Chins
Chest press
Shoulder press
Back extensions
Abs

rather than the routine that im following at the moment???

Would it give better results?

[^toby^]

To train with free weights would be brilliant.

Same here. The only non-machine thing I do is Barbell Upright Row.