09-10-2003, 08:08 PM #1
what you guys think?--sorry so long--
here is my workout...and diet...i just wanna know if i'll get some good gains without taking roids...i mean i'd like to...but i'm on probation...so i can't...well here it goes:
abs every workout day(3 times a week)
--chest--10-8-6-4 reps(4sets) all exercises
-Pec Dec machine
--Tris--8-6-4 reps(3sets) all exercises
-db overhead ext.
-reverse tri pushdowns(cable)
--back--8-6-4(3sets) all exercises
-bent over 1 arm rows
-seated cable rows(2 arm)
-olympic bar curls
-cable rope curls
-one arm concentration curls
-calf raises(standing up with dumbells in hands)
-dumbell military presses-warmup-8-6-4
-triples(dumbells in each hand-raise in front/side/back)3 sets without stopping-10 reps each
-cable in one hand(out and up,then just up--switch to other arm..have no idea what they are called...LOL)-3 sets-8-6-4
-shrugs w/olympic bar
supplements--Nlarge2(going to start taking,EAS phosphagen creatine in 2 weeks)any advice?
-diet is simple-lots of protien(i weigh 160lbs) i take atleast 200 grams a day of protien...medium carbs throughout the day.
-4 meals throughout the day-
(8am-breakfast..12:30-lunch+Nlarge2 shake..6:00-dinner..9:00-4th meal(oatmeal/glass of milk)-bedtime-Nlarge2 shake-
i work alot so i don't really have time for much more food...i do the best i can...what you guys think? thanks a ton!
09-11-2003, 05:24 PM #2
09-11-2003, 06:01 PM #3
At 6 months of working out, you might want to eliminate some exercises to avoid overtraining.
Chest: dips work tris and chest similar to decline press. Add decline press later if you think you need it.
Back: I don't like deadlifts, they don't build a lot of aesthetic muscle, and they're absolutely exhausting.
Bi's: Instead of cable curls, try dumbell incline curls to the outside. This emphaiszes the inner bicep in opposition to the concentration curls which ephasize outer biceps.
You need more sets and higher reps for you claves.
Shoulders: 3x8-12 front raise, 3x8-12 lateral raise, 3x8-12 bent over laterals. 4x10-15 shrugs
Creatine: good stuff, try to take on an empty stomach with some fruit juice (not citrus). You'll get maximum absorption this way.
Diet: most important tip--eat before going to bed. I like plain or flavored yogurt; high protein content, low glycemic index, slow digesting.
09-11-2003, 08:23 PM #4
Thanks a ton MMC78...i'm at my 5 month...haven't really seen many results...or wieght gain....i just started taking Nlarge2 this week..and eating an extra meal...so lets see how this goes....again...thanks alot!
09-11-2003, 08:35 PM #5
09-12-2003, 04:47 PM #6
what does everyone recommend for a workout program...for mon-weds-fri....thanks!
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