Dave's workout

[swanso5]

can start again if you like, why not?

[Bigboi118]

I decided I will carry on, and just increase weight when I have more equipment.

Tuesday - Cardio

Breakfast (7:00am) - 4 Weetabix, blueberries, milk, sugar

Snack (10:00am) - 2 boiled eggs, coffee, bannana, apple

Lunch (01:00pm) - Tin of Sardines, Spinach leaves, cherry tomatos, green pepper, mushrooms, broccoli, cauliflower, spring onion. Kiwi, mango, grapes.

Snack (04:00pm) - Chicken sandwich - 2 slices of wholemeal with chicken cuts and lettuce

####2.0 ltrs of evian water#####

Workout 5pm - Cardio - Exercise bike - Sprint slow sprint slow etc.. burnt 250 cals, done about 5miles

Dinner (07:00pm) - 2 Steaks, new potatos, carrotts, brocolli, cauliflower, brussel sprouts.

Still not sure if im doin enuff cardio, I do it twice a week, plus practice shooting (Basketball). Im gonna carry on with posting the diet this week, but then may leave it out of future updates.

[Bigboi118]

I forgot to post size measurements, (arms chest etc.) but do have them from when I started, at the end of month one I shall post them to see (if any) changes.

[Bigboi118]

Wednesday - workout 2

Breakfast (7:00am) - Massive bowl of porridge, nuts/seeds and raisins

Snack (10:00am) - 2 boiled eggs, coffee, bannana, apple

Lunch (12:30pm) - Broccoli, cauliflower, red/green/yellow peppers, mushrooms, tuna, sweetcorn, bit of mayo, chicken, seaweed, tomato, low fat cheese. Kiwi, pinnapple, grapes

Snack (3:30pm) - Fibre bread sandwich; turkey and spinach leaves

######2ltr Evian all day#######

Drink (5:00pm) - Protein shake

Warmup and workout 5:30

Drink (6:30pm) - Protein shake

Dinner (6:30pm) - Large rice with peas, brocolli, peppers, 2 salmon

Week 2 Workout 2

Sets 3

Reps 8

Chest: Flat DB Bench press - 24.6KG DB's (49.2 total) - ok

Deltoids: Standing military press - 39.4KG BB

Quads: Squats 52.6KG BB

Lower back: DB goodmornings - 29.6KG Db's

Biceps: BB curls 42.6KG

I was gonna do Lunges for the hamstrings after bicep curl, but i dropped a weight on a finger and had to chill and put it on ice.

[swanso5]

legs should be near the top anyway and definately not after arms

[Bigboi118]

Week 2 Workout 3

havent got enough time to type up diet, jus goin out, needless to say I follow what i think im supposed to eat, jus like the past week

Workout 3

Sets: 2

Reps: 15

Quads - Front Squats - 44.6KG

Calves- Raised calf raises - 47.2KG

Deltoids - Front raises - 20KG

Lower back - BB good mornings - 53.4KG

Chest - Incline DB Flyes - 14.6KG Db's

Back - Incline DB rows - 20KG

Im running tomorow morning, I put a message in the strength forum. Im following this workout 100%, but not sure if i should adjust it a bit (sets/reps). next week is gonna look like (according to program)

workout 1 - 4 sets 5 reps

workout 2 - 4 sets 8 reps

workout 3 - 3 sets 15 reps

(still 4 compound and 2 single joint ex. per workout day)

[Bigboi118]

yeh i think ill stick legs first every workout, dunno y i didnt think of that, cheers swans

[Bigboi118]

Monday - Week 3

Workout 3

Okay I messed up today, I was supposed to do 4 sets of 5 reps, but I done 5 sets of 10 (excuse is i didnt have a spotter today so didnt use max weight). I will resume the workout on wednesday.

heres what i did do

Sets-5

Reps-10

Quads - Squats - 50KG

Triceps - Diamond pushups - 10,10,10,8,7

Lower back - DB good mornings - 40KG

Chest - Flat BB benchpress - 50KG

Back - Upright rows - 40 KG

Deltoids - BB Front raise - 20KG

[Bigboi118]

also, I want to target specific muscles, so could i not include these into each workout, as well as following the 4 comps 2 single joint.

I need to work on delt's and Tri's. coz they dont look in proportion to the chest and bi's and would like to build on them

[swanso5]

upright rows don't train back...

for delt/tri thing i'd swap chest compound for a delt and do a single joint chest exercise

for tri's you'll need to drop bicep exercise and do a tri superset with this set up

[Bigboi118]

Wednesday - Workout

Sets - 4

Reps - 8

Quads - Squats 51KG

Back - Stiff Leg Deadlift 53.4KG

Tricep - Diamond pushups 10,10,5,6,6

Back - DB goodmornings (24KG Db's)

Deltoids - Standing military 40KG (done 8,7,7,4) - probably to heavy

Chest - Pushups 10,7,8,8

Biceps - seated dumbbell curls (14.6 Db's)

Kind of a crap day, looks like if done to much arms today, probably shouldnt have done diamond pushups again but, seein as I cant do that many I thought Id try and build on them.

About incorparating pushups into the routine, does it matter if i do more than one type in a workout? How many reps should i do or should i just do as many as i can, stop, then do as many as i can again?

[swanso5]

why would you anyway?

[Bigboi118]

why would i what? do more than one type of pushup? If so i meant as in diamond pushups and normal pushups on the same day workout, I woz under th impression that diamond pushups do mostly the tri's and normal pushups do mostly shoulders and chest (im probably wrong).

Workout - Thursday

Cycling 8 miles (including warmup and cooldown) Sprint slow sprint slow, for about 5 miles. burnt 250 cals.

70 Sit-ups - didnt want to go ott, cud do more but I know these arent really needed, just thought i'd do some on both cardio days?

[swanso5]

the programs already made up...you'd have to take out bench presses then

[Bigboi118]

With the program chad suggests exercises for Tri's, chest etc, some of them i cant perform as they require a machine or exercises i cant perform with what I have. So I need to incorparate different ex. into the routine.

Most compound exercises i can do with what I have, but as for bi's, tri's and delts i have to look up different exercises 4 variation.


Workout - Friday

Sets 3

Reps 15

Chest - Incline DB Bench press - 2 X 16KG DB's

Quads - Squats - 53.6KG

Back - Incline bench rows - 2 X 12.5KG DB's

Delts - DB Side raises - 2 X 5KG DB's

Lower back - BB good mornings - 49KG

Tri's - Diamond pushups

I think i should probably cut side raises, or should i keep them coz im crap at them, and should work at it? Are tricep dips good?