+-

[Johnboy74]

Gym sunday routine
1) running machine - 20 minutes
2) chest lower - 3 sets
3) chest middle - 3 sets
4) arms bicep - 3 sets
5) arms bicep - 3 sets
6) shoulders front delt - 3 sets
7) shoulders middle delt - 3 sets
back upper - 3 sets
9) legs calf - 3 sets
10) abs lower - 3 sets


Gym tuesday routine

1) running machine - 20 minutes
2) chest middle - 3 sets
3) chest upper - 3 sets
4) arms tricep - 3 sets
5) arms tricep - 3 sets
6) shoulders middle delt - 3 sets
7) shoulders traps - 3 sets
legs hamstring - 3 sets
9) abs middle - 3 sets
10) Random squat or deadlift - 3 sets


Gym thursday routine

1) running machine - 20 minutes
2) chest upper - 3 sets
3) arms forearm - 3 sets
4) shoulders rear delt - 3 sets
5) shoulders rear delt - 3 sets
6) shoulders traps - 3 sets
7) back upper - 3 sets
back middle - 3 sets
9) legs quads - 3 sets
10) abs side - 3 sets

[xJimx]

Hey Johnboy, good to see you logging here.

Just one or two things that jumped out at me (you didn't ask for comments so please just tell me to get lost if you like )...

After 20 mins running I wouldn't be in a fit state to lift weights. Would a shorter warm up leave you with more energy for shifting the iron?

On Tuesday I'd put the deadlift/squats first in the routine. Good rule of thumb is to always start with big compound lifts & then do isolation lifts afterwards if you like. If you start with chest exercises every day & leave other muscle groups until later you'll probably never do justice to your back/leg exercises as you'll just run out of steam. Why not do a different exercise first on each day?

Depending on how intense your workouts are, you could well be overtraining e.g. looks like your shoulders are getting a real pounding 3 times a week. Everyone's different of course but I find that working any muscle group more than twice a week is counterproductive.

Good luck with the training.

[Johnboy74]

hey Jim... no thats cool mate...
I was going to post my routine in another section later today to get some feedback from more experience bodybuilders! Been doing it for six months. The routine I've posted is a routine I've been doing for two months before that I was doing a different routine. I'm going to post that later and would appreciate any ideas. To be truthful, I've changed my routine this week,m instead of the 20 minute run, I'm doing a 20 minute swim at the end of the workout and a session in the sauna

I'm going to digest what you've said and post an alternative routine... it's a learning thing

[xJimx]

It's definitely a learning curve mate. I was looking back at my earliest posts here on VF 5 years ago & my routine back then was a complete shambles.

One big mistake I made back in the day was focusing solely on training with no real consideration of diet & rest. What's your eating like?

[Johnboy74]

Need to tighten up and adapt my gym routine and my diet I think, I've made steady progress in the last six months I think but I think I can improve with the right knowledge behind me... My average food intake daily as follows:-

1 x medium size bowl of cereal and 250ml soya milk
1 scoop of soya isolate in water
1 x banana
1 x large plate of pasta
1 x bowl of vegetables
2 x soya burgers
3 x biscuits
2 x slices of bread
2 vegan sausages
2 scoops of soya isolate in water

I exercise Sunday, have a day's rest, then tuesday, days rest and two days rest till sunday again... what do you think?

[xJimx]

The diet looks pretty solid; I reckon you've easily got over 150g of protein there & you could increase that pretty easily if you wanted by chugging a bit more milk, snacking on nuts/seeds etc. Have you tried any non-soya protein powders yet? Never a bad idea to mix things up a bit so you don't rely too heavily on any one source. Are the carbs wholegrain? Do you have any healthy fats in there anywhere?

The training schedule is also good. 3 days a week is plenty & allows time for recovery (again, provided that you don't hammer the same body parts too often on each gym visit).

You should definitely post your routine(s) on the bodybuilding section to get some feedback. I am in no way a bodybuilder myself!

[Johnboy74]

Working on my routine format with some help form guys and gals on here... so my routine for this week is as follows...


Sunday - Chest & Bicep
1) running machine Warmup - 5 minutes
2) Bench Press - 3 sets / 10 reps
3) Incline Bench Press - 3 sets / 10 reps
4) Decline Bench Press - 3 sets / 10 reps
5) Pec Dec - 3 sets / 10 reps
6) Preacher Curls - 4 sets / 10 reps
7) Concentration Curls - 4 sets / 10 reps
Barbell Wrist Curls - 4 sets / 10 reps
9) abs - 2 sets / Failure
10) Cardio - 20 minutes


Tuesday - Legs & Shoulders
1) running machine Warmup - 5 minutes
2) squats - 4 sets / 10 reps
3) stiff leg deadlifts - 4 sets / 10 reps
4) reverse Leg Curls - 3 sets / 10 reps
5) seated calf raise - 3 sets / 10 reps
6) Dumbell shoulder press - 3 sets / 10 reps
7) Front cable raise - 3 sets / 10 reps
Lateral Raise - 3 sets / 10 reps
9) barbell shrugs - 2 sets / 10 reps
10) reverse barbell shrugs - 2 sets / 10 reps
11) Cardio - 20 minutes


Thursday - Back & Triceps
1) running machine Warmup - 5 minutes
2) Lat Pull Down - 4 sets / 10 reps
3) One arm dumbell rows - 4 sets / 10 reps
4) Cable rows - 4 sets / 10 reps
5) Pullups - 4 sets / Failure
6) Close grip bench press - 3 sets / 10 reps
7) Lying tricep extension - 3 sets / 10 reps
triceps - 3 sets / 10 reps
9) abs - 2 sets / Failure
10) Cardio - 20 minutes

[emm7]

what do you think?

eat more more biscuits

(take no notice, I am a bad influence, am always trying to feed everyone up especially since I learnt that Russell Crowe is officially obese )

[Johnboy74]

A moment on the lips a lifetime on the hips.... "cakes are bad, ok, cakes are bad, ok" in the voice of Mr Mackey from South Park... I'm guessing you have a bit of a crush on the now obese Russell Crowe

[Johnboy74]

Adapting my routine and just brought in squats to my Tuesday Night workout! Blimey! Never done squats before in my life...
I did 5 sets:-
1: 0kg/15
2: 40kg/13
3: 50kg/9
4: 60kg/8
5: 70kg/7
and am I feeling it now

[xJimx]

Trust me, if you think you're sore now then just wait until tomorrow. You may find sitting on the toilet a little uncomfortable for a few days

[Johnboy74]

I'm walking up the stairs like an old man!

[The Duke]

1: 0kg/15

How does that work then?

[Johnboy74]

Thats the actual weight on the bar Duke.. I thought that's how the guy's on here phrased there weights? So the olympic bar is like 20kg? or am I being a newbie again

1: 20kg/15
2: 60kg/13
3: 70kg/9
4: 80kg/8
5: 90kg/7
Instead of...
1: 0kg/15
2: 40kg/13
3: 50kg/9
4: 60kg/8
5: 70kg/7

[The Duke]

Thats the actual weight on the bar Duke.. I thought that's how the guy's on here phrased there weights? So the olympic bar is like 20kg? or am I being a newbie again

1: 20kg/15
2: 60kg/13
3: 70kg/9
4: 80kg/8
5: 90kg/7
Instead of...
1: 0kg/15
2: 40kg/13
3: 50kg/9
4: 60kg/8
5: 70kg/7

You got it. The weight you lift is the weight of the plates plus the weight of the bar.

On a positive note that means all of your PBs have just increased by 20kg - that's a win eh?