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avo1987
New Member
| Joined: | 23 July 2012 |
| Location: | |
| Posts: | 6 |
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Posted: 23 July 2012 08:04 pm |
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Monday
Legs
3 station circuit
25reps
3 times
12kg kettle bell squat
15kg power bag step up
6kg lunge lat raise
Leg extension & leg curl
40kg-12 reps
45 kg-12 reps
50kg-10 reps
52.5kg-10 reps
55kg-8-10 reps
Leg press
70kg 12 reps
80kg 12 reps
90kg 10 reps
110kg 10 reps
120kg 8-10 reps
Leg press bounds
20kg 10 each leg
3 station circuit
30 seconds
3times
Scissor lunges
15 kg Bar squats
1 legged press ups alt
Tuesday
Chest
3 station circuit
15 reps
3 times
10kg Swiss ball flys
10kg bag press ups
20kg bar press
Bench press
40 kg 12 reps
45 kg 10 reps
75 kg 4-6 reps
80kg 4-6 reps
85 kg 1 rep
Cable flys low & mid
7.5kg 12 reps x2
10kg 10 reps x2
Bell press ( straight after flys, no rest)
12 kg 12 reps
14kg 10 reps
18kg 6-8 reps
22kg 4-6 reps
(rest between these 2/3 )
Free weight smith machine
20kg max
30kg max
40kg max
50kg max
More if possible, get out of comfort zone push it to the max!
Wednesday
Arms
3 station circuit
15 reps
3 times
21's
10kg hammers
12kg single arm curls
20kg bar curls 12 reps
25kg bar curls 8-10 reps
30kg bar curls 4-6 reps
Pull ups 50's 50% of body weight
PDP- Z bar curls
10kg 12 reps
15kg 10 reps
15kg MAX
Cable curls
3 times
12.5kg 15 reps
22.5kg MAX drop set trips 12.5kg MAX 7.5kg MAX
3 station circuit
15 reps
3 times
Tricep step dip reebok deck
16kg Overhead extension
20kg Skull crushers Swiss ball
17.5kg push bar down 12 reps
22.5kg 12 reps
27.5kg 8 reps
15kg rope push down 12 reps
17.5kg rope push down 10 reps
20kg rope push down 8 reps
Rev push down
12.5kg 12 reps
15kg 10 reps
17.5kg 8 reps
Attempt one last set on each of the above with a trip drop set
Single arm cable push down
5kg 12 reps
7.5kg 10 reps
10kg MAX
Tricep dips on weight assisted machine, attempt free weight MAX REPS
Thursday
Shoulders and back
3 station circuit
15 reps
3 times
20kg bar shoulder press
30kg deadlift
Swiss ball back raise
Shoulder press
30kg 12 reps
35kg 12 reps
40kg 8 reps
50kg 6-8 reps
55kg 4-6 reps
MAX-2-4 (failure)
Shoulder press bell
12kg 12 reps
14kg 10-12 reps
16kg 8-10 reps
18kg 8 reps
20kg 6 reps
MAX MAX (failure)
Single arm cable raise
5kg 12 reps
7.5kg 10 reps
10kg failure
Weight assisted machine
Wide grip pull up 65% body weight
40kg lat pull down 10 reps
50kg deadlift 10-15 reps x2
60kg deadlift 8-10 reps x2
Lower back machine
40kg 12 reps
50kg 8-10 reps
55kg MAX
Pully
40kg 15 reps
45kg 8-10 reps
50kg MAX
Friday
Circuits & Explosive movements
30 seconds on each
Press ups
Sit ups
Squats
Burpee
Lunges
Box steps
Toe taps
Plank press up
Lat raise
Skipping
Leg kicks
Knee to chest Swiss ball
Medicean ball twist
Back raises
Kettle bell swings
Side plank
Scissor lunges 10kg bag
Mountain climber
Flat-jump-set
Shuttles
Core/abs
To do during the week or over 2 days
100 sit ups x 5
Plank 1 min x3
Plank twist x10
Lunge and lat raise
Leg kicks
Bell side crunches
Swiss ball sit ups 100 x3
Med ball drop
Burpee with up press
Cardio
As you can see we will be doing weight based cardio circuits before each session. Doing extra cardio will not harm but after looking this up, doing lengthy cardio sessions will cut into lean weight and long cardio session should not happen if you are aiming to put size and muscle mass on.
We all participate in football or basketball through out the week and both are high intensity.
Across a 7 day period no more than 4 hours cardio extra should be participated in.
At least 30 mins of this should be high intensity ( heart rate should be through the roof 75%-85% of max heart rate. Basically sprinting on running machine for 5 mins at like 15.0k or participating in spinning or a class will help you get in these zones.
If football and basketball is not participated over a seven day period and 4 hours of cardio has not been completed we will look at introducing cardio into our gym sessions maybe a 20 min cardio work out 3 times a week and a class. This is 2 hours out of the 4 required and this will help you burn excess weight and not cut into muscle mass. The other 2 hours can be made upon 1 road run and a cardio vascular activity of your choice.
Diet and nutrition
70% of positive physics come from dieting. 20% is training and the other 10% is down to genetics and genes.
Training hard and lifting weights will help put size on but there will be no definition. As our goals are very much similar, get stronger, look better and become fitter our diets will become vital in reaching our goals.
At times it can not be helped when eating meals as we eat what has been provided by our family but when eating out or cooking our own meals we can select the healthier options and this decision is down to us as individuals.
"eat like a king at breakfast, a prince at lunch and a proper at night"
The above comment will help you get off to a great start.
EAT LIKE A KING
this does not mean have a banquet at breakfast, it means eat well and get a good start to the day. Everything you eat between 6am-10am will give you the opportunity to use these calories through out the rest of the day, again don't eat a full English because you have 12+ hours to burn this off.
Breakfast ideas
Skimmed milk
Egg whites
Protein
Whole meal bread
Fruit/smoothies
Jam
Cereal (low in sugar)
Alternate days, don't get stuck in a routine mix the meals up
( have the "other" mid morning)
I.e
8am jam on wholemeal & cereal with skimmed milk
10am smoothie
Breakfast is vital!
A PRINCE AT LUCNH
Eat well, hearty meals and healthier options. Opt out of the fried foods and pastry and go for lean meat dish with complex cabs.
Mixing meals ups is great, alternate enfolds each day
Tuna and jacket with salad
Turkey on grain pitta
Chicken and wholemeal pasta
Tuna salad with wholemeal
Above is 4 ideas, mix the above dishes up, eat with rice cakes and a selection of fruit and/or mixed fruit yoghurt. These have natural sugars in and minimal fat.
Have the other as a mid afternoon snack, so we have
8am Jam on wholemeal and cereal with skimmed milk
10am smooties
12 noon turkey with rye and fibre pitta, mixed fruit and natural yoghurt
2pm rice cakes/rivita
4pm one of the above and PHD/USN
PORPER AT NIGHT
Do not go looking through bins and skips, stay away from heavy carbs and fatty foods. Evening meals should be balanced and should reflect on the rest of the day and how hard you have trained.
Salad and veg with lean meats. Stocking up on protein levels and replacing the good source of fuel you will have lost through out the day.
So if your following day can look like this you are on to a winner......
8am Jam on wholemeal and cereal with skimmed milk
10am smooties
12 noon turkey with rye and fibre pitta, mixed fruit and natural yoghurt
2pm rice cakes/rivita
4pm one of the above and PHD/USN
5:30pm banana
7:30pm steamed veg, chicken, protein
9.30pm cereal with skimmed milk
Having supplements can help you rebuild muscle and get the relevant nutrients back in your system.
At the moment I am taking the following
USN MASS FUEL 600 calories 5g fat x 2 servings a day (size)
CREATINE MONOHYDRATE 10g once a day (rebuild)
HYDROXYCUT HARDCORE 3 caps x 2 a day (fat/weight management)
TRIBULAS 2 caps once a day (test boost)
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Nir
Senior Administrator
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Posted: 23 July 2012 09:55 pm |
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Hi. You have not said whether you are interested in feedback. In any event I am a little curious about what you're doing so I have questions that you can answer (or feel free to ignore  )
To begin with, in addition to all your foods, you are also taking in 2 x 600 = 1200 calories from the 'USN MASS FUEL' supplement.
Calorie targets are not indicated for thest rest of the foods. (I am assuming you are not encouraged to count calories or aim for a particular target).
Whilst it might be possible to achieve simultaneous fat loss and muscle gain, one is unlikely to make good progress in both directions simultaneusly so it is necessary to have one objective to predominate i.e. "mostly interested in mass gain but wouldn't mind also leaning out slightly" or "really want to lean out but gaining some size or strength would be a welcome bonus".
It isn't clear which of 'muscle gain' and 'fat loss' are your top priority at this time - which is it?
Are you at a calorie deficit or a calorie surplus?
How large is your deficit/surplus? Are you a fan of small or of large deficits? How fast or slow are you expecting your results?
How do you feel about calorie counting? Do you think it is too obsessive? I ask because the exercise prescription seems somewhat more detailed that the food.
The exercise is a body-part split. How do you relate to it? for example is your starting point exercise follows from your goals and adjusts according to them? Or perhaps the exercise is 'fixed' (perhaps because you are doing it with a group of friends who are all doing a particular routine which you want to fit with)?
What is your BF% and what where would you like to be?
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avo1987
New Member
| Joined: | 23 July 2012 |
| Location: | |
| Posts: | 6 |
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Posted: 24 July 2012 05:00 am |
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Hi
Thanks for the response to my post.
My body fat % is around 12 %. I am looking to get bigger and more defined. I am cutting back on cardio and doing more weights and circuit based exercises.
I don't calorie count, I tend to look at what's in the calories like less grams of fats and sugars. Not eating carbs to late at night etc...
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Nir
Senior Administrator
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Posted: 24 July 2012 12:33 pm |
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getting bigger = gaining mass = requires a calorie surplus
getting more defined = losing fat = requires a calorie deficit
You are not a 'beginner'. Beginners can lose fat and gain muscle at the same time. This also applies to previously-fit people returning from a lay-off.
So which is more important. If you can only do one of these things well then which is your priority for the month of August? 'getting bigger' or 'getting more defined'?
Do you therefore believe you should be in a calorie surplus or a calorie deficit?
EDIT: pre-empting your reply, my default assumption is that gaining mass is your #1 priority and you'll sacrifice 'getting defined' as this is less important to you at this time.Last edited on 24 July 2012 01:01 pm by Nir
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avo1987
New Member
| Joined: | 23 July 2012 |
| Location: | |
| Posts: | 6 |
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Posted: 24 July 2012 01:26 pm |
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| If I was just to gown the define route I would just look like a skinny lad with abs which in my eyes looks plain and boring. I'm going to stick to my plan for 3 months nd up the weight where I feel I need to. I will then take it from there
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Nir
Senior Administrator
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Posted: 24 July 2012 01:56 pm |
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Fair enough. I saw elsewhere you mentioned that you got some qualifications along the way (same here), but the supplement list seemed to indicate a bit of wishful/magical thinking that some "recomposition" (gaining muscle and losing fat at the same time) is likely to occur and I just want to encourage you to be just a little bit sceptical (never mind that you've decided to spend your money on these things...), for example here's me putting Google to work http://altmedicine.about.com/od/herbsupplementguide/a/tribulus.htm
(This interaction also makes me think: I have it easy as I don't actually have any particular goals apart from obviously not to be fat again and to enjoy my exercise)
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avo1987
New Member
| Joined: | 23 July 2012 |
| Location: | |
| Posts: | 6 |
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Posted: 24 July 2012 06:39 pm |
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| I full appreciate your views and the potential risk with TRIBULAS.i have not had any of the side effects yet. It gives me a boost when training and it is working
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Current time is 09:10 am | |
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