Dave's workout

RK19 · Post by **RK19** » Sat Apr 18, 2009 1:10 pm

maybe slip your feet under a couch or something for glute ham raises?

lens_d · Post by **lens_d** » Mon Apr 20, 2009 9:40 am

I would just do more exercises is all, I like a little more verity.

I am not going to argue with Chad waterbury though. Good luck with your goals.

RK19 · Post by **RK19** » Mon Apr 20, 2009 2:21 pm

quality not quantity.

Bigboi118 · Post by **Bigboi118** » Mon Apr 20, 2009 3:03 pm

Week 28 workout 1

Food

07:00 am - 3 weetabix/milk, green apple
(stair climb x 30)

10:00 am - 2 egg whites, 1 whole egg, banana, few cashews, small coffee

01:00 pm - Chicken breast with veg/salad, 1/2 an avacado

04:00 pm - Tin of pilchards with veg/salad, 1/2 an avacado, 1 med wholemeal pitta

05:00 pm----------------------------06:30 pm - stretch/workout/5 min skip rope -- 1/2 protein shake taken durin workout

06:30 pm - Other 1/2 of protein shake

07:00 pm - Home cooked lean mince beef chilli (still with all nat. ingredients) with a veg base

09:00 pm - turkey/beef slices small amount of nat cott cheese, carrott, broc and caul. Cup o' tea

Workout

Barbell back squats - 80KG (somehow dropped 10KG on this today, i put it down to too much cardio on Sunday, legs tired)

A1 Dips
A2 Chest supported rows (4x6) - 2x17KG DB's

B1 Skull Crushers (4x6) - 32.5KG
B2 BB Bicep Curl (4x6) - 40KG

Lying leg raises (3x15) - program says to do 'hanging leg raises' abs aint strong enough to do this yet (i tried on the chip up bar)

RK19 unfortunately sofas ain got no gap to put feet under (plus weight may actually lift the sofa) I think ill screw a block of wood to a wall, bout the size of foot high off the floor then use it by wedging feet into it, cheers for the suggestion tho.

Lens_d I know what you mean, I think i saw a post you made in another forum about a program you wer gonna do, believe me i used to think jus like u, all them exercises would surely make you massive? but ive found it doesnt work out like that

if it was down to me id

Bench press every day
Deadlift every day
Squat every day
Chinup every day
Push up every day
Bicep curl every day

but i wouldnt get very far

plus id be working the same muscles over and over, like RK said quality not quantity, thanks for your feedback though n hope you reach ur goals

lens_d · Post by **lens_d** » Tue Apr 21, 2009 9:55 am

I hear ya. I am just having a hard time changing attitude. I'm not a newbe and old habits die hard ha ha. Almost summer though time to switch things up and keep workouts short.

I still would never say I have a poor quality of workout. By the end of a good week body feels worked like crazy.

I squat 365, dead 405 and bench 315,
end of summer goals squat 405, dead 455 and bench 335.

Wish me luck I think I can do it.

I still need to try and eat like you great discipline good work.

Bigboi118 · Post by **Bigboi118** » Tue Apr 21, 2009 1:52 pm

Week 28 workout 2

Food

07:00 am - 2 slices of wholemeal with nat peanut butter, tea, green apple, 3 eggs scrambled

10:00 am - Nat. cottage cheese, handfull of cashews, banana, coffee

01:00 pm - Turkey slices with veg/salad, nat. cottage cheese, 1/2 avacado

04:00 pm - Beef slices with veg/salad, 1/2 an avacado, 1 med. wholmeal pitta

05:00 pm ----------------------- 06:00 pm workout

06:30 pm - Lean mince beef Chilli with veg base (other half of what i prep'd yesterday, need to do shop)

09:00 pm - Maybe fish or turkey

Workout

30 mins of circuit training, involving 5 min skip rope at a good speed, 5 mins heavy bag work & press ups, then repeated over n over.

Planks & plank variations

Reverse crunches

Lens_d you can seriously lift that weight?
Damn, wish i could push that weight, is that ur 1rm for each of those lifts?

How much do u weigh?

Bigboi118 · Post by **Bigboi118** » Wed Apr 22, 2009 4:29 pm

Week 28 workout 3

food

08:00 am - 3 weetabix, green apple

10:00 am - 2 egg whites whole egg, banana, coffee

12:00 pm - Pichards and a carrot

01:00 pm - Chicken with veg/salad, 1/2 an avacado

04:00 pm - Pilchards with veg/salad, 1/2 an avacado, 1 med. pitta

05:00 pm --------------------- 06:00 pm Workout
1/2 a protein shake taken throughout workout

06:00 pm - 1/2 a protein shake

07:00 pm - Beef steak with load of veg's

09:00 pm - Chicken with carrot, broc, caul, coffee

Workout

Bench press (10x3) - 67KG

A1 Deadlift (4x6) - 90KG
A2 DB military press - 44KG

B1 Calf raises - XX
B2 DB Bicep Conc curls (4x6) - 17.5KG

French presses (4x6) - 30KG

Messed up on deadlift today, i did a few warm up sets with lighter weights (60,70,80) but i hurt back on the second set and didnt want to continue, i need to figure out where to stick the deadlift, its to much effort to do it in a pair with military press straight after, im gonna hav to rest back and hope it is ok

Bigboi118 · Post by **Bigboi118** » Thu Apr 23, 2009 1:03 pm

Week 28 workout 4

food

08:00 am - 2 slices of wholemeal with nat. peanut butter, 3 Scrambled eggs, Tea, Green apple

10:00 am - Natural cottage cheese, handfull of cashews, coffee, banana

01:00 pm - Turkey slices with veg/salad, 1/2 an avacado, pinapple/kiwi/grapes

04:00 pm - Beef slices with veg/salad, 1/2 an avacado, 1/2 a med pitta

05:00 pm ------------------------ 06:00 pm Workout

06:30 pm - 2 Smoked haddock with veg

09:00 pm - Nat. cottage cheese

Workout

Exercise bike - 40 mins - 10 miles, at a high lvl[/b]

Bigboi118 · Post by **Bigboi118** » Fri Apr 24, 2009 2:11 pm

Week 28 workout 5

Food

08:00 am - 3 weetabix, green apple, 3 egg yolks

10:30 am - 3 egg whites, banana, coffee

01:00 pm - Chicken breast with veg/salad, 1/2 an avacado

04:00 pm - Tin of tuna with veg/salad, 1/2 an avacado, 1 med. wholemeal pitta

05:00 pm - Turkey slices

05:00 pm --------------------- 06:00 pm Workout

06:00 pm - Protein Shake

07:00 pm - Lean mince beef (chilli) with veg

09:00 pm - Beef slices

Workout

5 min skip rope

Chinups (10x3)

A1 Decline bench press (4x6) - 62.5KG
A2 Hammer curls (4x6) - 2x17KG Db's

B1 Glute ham raises - Did not do
B2 Calf raises (4x6) - 80KG

Lunges (4x6) - 50KG

Couldnt do glute ham raises again, ive got the set up, i jus cant seem to peform them, i did what i could and i will stick with them, but form is probably terrible, i either get cramp in the calves or knees/hams start caining

lens_d · Post by **lens_d** » Mon Apr 27, 2009 9:22 am

ya i can lift those weights thats in pounds though. ya sory should have made that clear. weighed in at 199 this morning

RK19 · Post by **RK19** » Mon Apr 27, 2009 2:23 pm

any vids?

Bigboi118 · Post by **Bigboi118** » Mon Apr 27, 2009 2:53 pm

Week 29 workout 1

Food

08:00 am - 3 weetabix, 1/2 a protein shake, green apple

10:30 am - Handful of cashews, banana, 3 egg whites, Coffee

01:00 pm - Chicken with veg/salad, 1/2 an avacado, 1 wholemeal slice of bread, 1 small wheatgerm slice of bread

04:00 pm - Turkey/beef slices with veg/salad, 1/2 an avacado, 1 wholemeal pitta

06:30 pm - Protein shake mixed with some honey

07:30 pm - Lean mince beef (chilli) with veg base

09:30 pm - Turkey slices

Workout
Stretch + exercise Bike warm up

Squats (10x3) - 85KG

A1 Dips (4x8)
A2 Bent over rows (4x6) - 30KG (way too easy will greatly increase weight next week)

B1 Skull crushers (4x6) - 37KG
B2 DB Chest Flys (4x6) - 2 15KG Db's

Lying leg raises (3x15)

Stretch + exercise Bike warm down.

Im trialing adding in more carbs, previous weeks the diet i was eating wasnt enough, eating more protein would not fill the gap. Today Felt great, no headache during Workout and feel good.

Weight days will be different from cardio days (obviously) with Weight days having a carb with 1/2 protein shake breakfast, more cals during the day, Protein shake post workout and Meat/Lean meat for dinner. Cardio will be more lean, with egg breakfasts and leaner dinners (fish/chicken) with less cals during the day.

Lens, would be crazy if that was in KG lol. Still i find it kinda hard to believe, but if its true thats some great strength you got, especially at
200 pds BW. Do you use machines or Free weights?

I still dunno what im doin wrong to not put on strength gains, hopefully it was jus diet holding me back and the new changes will help me bulk up.

lens_d · Post by **lens_d** » Mon Apr 27, 2009 4:15 pm

Thats freeweights all BB. not much for machines in gym. To be honest you can eat alot more dude you still look fairly lean. I want to lean out a bit perhaaps we should switch diets lol

Bigboi118 · Post by **Bigboi118** » Tue Apr 28, 2009 1:34 pm

Week 29 workout 2

Food

08:00 am - 3 egg beef and vegetable omelette, green apple, tea

10:30 am - nat cottage cheese, handfull of nuts, banana, coffee

01:00 pm - Chicken with veg/salad with 1/2 an avacado, 100g of greek natural low fat yoghurt

04:00 pm - Tin of pilchards with veg/salad with 1/2 an avacado, 1 slice of wholemeal bread

06:00 pm - 1/2 a protein shake

07:00 pm - 1 smoked haddock, 1 wild salmon with veg

09:00 pm - Turkey slices

Workout

40 mins Exercise bike, increasing intensity all the way to max then slowly back down again.

Planks/plank variations, Reverse crunches

Bigboi118 · Post by **Bigboi118** » Wed Apr 29, 2009 2:48 pm

Week 29 workout 3

Food

08:00 am - 3 weetabix, 1/2 Protein shake, green apple

10:30 am - 3 egg whites, banana, handfull of cashews, coffee

01:00 pm - Beef/turkey slices with veg/salad, 1 slice wheatgerm, 1 slice wholemeal

04:00 pm - Beef slices with veg/salad, 1 wholemeal pitta

06:30 pm - Protein shake mix with honey

07:15 pm - Lean mince beef (chilli) with veg/salad

Workout

Bench press (10x3) - 65KG (i did a few sets at 70 but to heavy)
Deadlift (4x6) - 1 set @ 70 1 set @ 80 2 sets @ 90
Military press (4x6) - 50KG

A1 Calf raise (4x6) - 90KG
A2 Bicep curl (4x6) - 2x15KG

French presses (4x6) - 32KG