Workout changes

[gettingthere]

Hey, havent been on here in a good while but since im near finished college for the summer and will be able to hit the gym constant all summer i decided i needed to get this workout and diet in check.

Iv been training for about 3 years, last summer i got good compliments about the size i had put on, and i was pretty happy with my size. But since going back to college, what with friends not being big into the gym and you know the way college life can be, my training has actually been dreadful (pains me to say it). and now i feel as though my body is actualy not in great shape, my diet is horrible but i have posted it up and trying to get that in shape. Now my workout comes next along with my stats.

Im 5ft 10, around 188lbs and i would imagine around 12 - 14/15% body fat. I would really appreciate the help as i know there are some good guys on here for help.

I want to tone up a bit but also wish to put on some good muscle size and up my stregth (what everyone wants eh?). so here it goes.

Monday - Chest/Bi's
Wednesday - Back/Tri's
Friday - Shoulders/Arms
Saturday or Sunday - Legs

Also for gaining muscle size gain what rep range would i be looking at and set range for each body part?

This is just my split as exercises i think i have in check, for the goals i want do you think this split is ok? feel free to tweak as much as you want and suggest some good exercises for it.

It may sound like im a beginner but im not, i just once and for all want to get everything right.

Thanks again

[Big_dean]

Hey, havent been on here in a good while but since im near finished college for the summer and will be able to hit the gym constant all summer i decided i needed to get this workout and diet in check.

Iv been training for about 3 years, last summer i got good compliments about the size i had put on, and i was pretty happy with my size. But since going back to college, what with friends not being big into the gym and you know the way college life can be, my training has actually been dreadful (pains me to say it). and now i feel as though my body is actualy not in great shape, my diet is horrible but i have posted it up and trying to get that in shape. Now my workout comes next along with my stats.

Im 5ft 10, around 188lbs and i would imagine around 12 - 14/15% body fat. I would really appreciate the help as i know there are some good guys on here for help.

I want to tone up a bit but also wish to put on some good muscle size and up my stregth (what everyone wants eh?). so here it goes.

Monday - Chest/Bi's
Wednesday - Back/Tri's
Friday - Shoulders/Arms
Saturday or Sunday - Legs

Also for gaining muscle size gain what rep range would i be looking at and set range for each body part?

This is just my split as exercises i think i have in check, for the goals i want do you think this split is ok? feel free to tweak as much as you want and suggest some good exercises for it.

It may sound like im a beginner but im not, i just once and for all want to get everything right.

Thanks again

why do you do chest and bi one day and then back and tri and then have a day for arms ??

rep rang should be 8-10 reps 3-4 sets

[gettingthere]

I always have, its the way i started out!! how would you change it around?

[jjfman]

alright mate i agree you dont need back and bi, chest and tri and then to train arms again!!

this is what i do and over the past 8 weeks got crazy natural gains.

back and bicep
chest and tricep
shoulders and abs
legs

you choose a split which suits you mate. post up your workout and ill help you get that in good shape to stack tht muscle on you.

p.s. greaat avatar, what a star macheda will be!

[gettingthere]

alright mate i agree you dont need back and bi, chest and tri and then to train arms again!!

this is what i do and over the past 8 weeks got crazy natural gains.

back and bicep
chest and tricep
shoulders and abs
legs

you choose a split which suits you mate. post up your workout and ill help you get that in good shape to stack tht muscle on you.

p.s. greaat avatar, what a star macheda will be!

Cheers man, i will post up my proposed split tommorow evening probably, look forward to getting your advice!!

And yeah hopefully he will get more games soon. talk 2moro

Thanks

[jjfman]

Cool no worries bro I'll check back tomorrow.

[gettingthere]

Got time to type it out so here goes!!

Monday - Back and Bi's
Deadlift 4 sets, 10,8,6,4 reps
Wide grip lat pull down behind neck 3sets 10,8,6
Wide grip lat pull down to chin 3sets
Seat Row 3sets (same reps)

Bi's
Pull ups close grip 2sets warm up
Wide grip barbell 3sets 10,8,6
Dumbell Hammer curls 3sets
EZ Bar close grip 3sets

Wednesday - Chest and Tri's
Bench press 4sets 10,8,6,4
Incline Dumbell press 3sets 10,8,6
Incline cable flys 3sets 10,8,6
Peck deck 3sets 10,8,6

Tri's
Dips 4sets of whatever i can do
Cable or EZ Bar skull crushers 3sets 10,8,6
Rope pull downs 3sets 10,8,6
Cable straight bar push down 3sets 10,8,6

Friday - Shoulders
Dumbell Shoulder Press 3sets 10,8,6
Dumbell front raises 3sets, 10,8,6
Dumbell side raises 3sets 10,8,6
Barbell upright rows 3sets 10,8,6
Shrugs 3 sets of 10

Legs i dont really want to bother typing now, but i have a fair idea on legs.

Also where do i add abs in here? i really do wanna tone up the stomach area so i can actualy take my shirt off this summer, and how many sets etc.

Please feel free to change anything here and add or take anything away. im looking to put on some rea good size

Thanks

[jjfman]

im gunna be pretty honest here mate tht workout kinda sucks lol your doing the same amount of exercises on triceps as you are your back, the back is hugeee compared the tricep muscle. split looks good though but id advise you not to do legs before or after back day because of the deadlift using alot of leg muscle. As for abs i train them on shoulder day and getting them ripped diet and cardio is essential, im currently on a cutting diet to get ripped abs heres a link to a log im doing with progress pics
http://forums.steroid.com/showthread...=1#post5151245

ive got the smae goals as you so im just going to put up my workout, ive got good gains from this along with a good diet.

chest and tricep
4 sets DB incline press 10,8,8,6
3 sets flat BB press 10,8,6,
2 sets DB flys 8,8
3 sets weighted dips (getting a dip belt for weighted dips is well worth it adding weigt will stimulate growth. doing dips to failure is not good for growth at all)

3 sets skull crushers 10,8,8
2 sets DB extensions 10,8
3 sets underhand grip cable pulldown 8,8,6

Back and biceps
2 sets V bar pull up
2 sets wide grip pull up
3 sets T-bar row 8,8,6
2 sets reverse delt fly 8,8
2 sets cable row using lat pulldown bar 8,8
4 sets dead lift 12,10,8,6

Biceps
3 sets preacher curl 10,8,6
2 sets straight BB curl 10,10
2 sets straight BB curl superset with DB hammer curl 8,8
2 sets DB force negatives 8,8

shoulders
4 sets DB press 10,8,6,6
4 sets DB front raise 8,8,6,6,
4 sets DB side lateral raise 8,8,6,6,
2 sets BB shoulder press/machine press 8,8 (really slow controlled reps)
5 sets BB shurg 12,10,8,6,8

id like to see how your training legs if you get a chance to type that up mate. if theres anything on that workout your not sure about ask away

[gettingthere]

Great feedback mate, going to give your workout routine a go, looks real good!! as i said my workout i used to do work well for a while, but i guess i need to up it a bit to get to the next level!

Just also what sort of cardio you doing? i think i read that you play rugby so that probably explains that part!! so your still seeing muscle size increase while cutting?

Cheers

[jjfman]

no worries bro glad to help.
yeah i play rugby so that helps alot but for the fat loss side of cardio two or three times a week i do 20 minutes after hitting the weights on the treadmill at a comfortable pace usually level 6 or 7 for me just so your getting that heart rate up but not absolutley killing yourself, thats the optimum level for fat loss.
yeahh definatley still seeing gains i feel and look alotttt stonger than ever before and ive done it all naturally apart from a 4week oral cycle so it goes to show having that patience and dedication pays off. justtt make sure your getting a great amount of protein in ther and try and get the majority if not all your carbs from wholewheat/brown sources.

also its a good idea to take some pictures say once every two weeks to keep you motivated.

you gunna be buying a dip belt?? if you are go on www.discountsupplements.co.uk they have some pretty good ones for low prices.

[gettingthere]

no worries bro glad to help.
yeah i play rugby so that helps alot but for the fat loss side of cardio two or three times a week i do 20 minutes after hitting the weights on the treadmill at a comfortable pace usually level 6 or 7 for me just so your getting that heart rate up but not absolutley killing yourself, thats the optimum level for fat loss.
yeahh definatley still seeing gains i feel and look alotttt stonger than ever before and ive done it all naturally apart from a 4week oral cycle so it goes to show having that patience and dedication pays off. justtt make sure your getting a great amount of protein in ther and try and get the majority if not all your carbs from wholewheat/brown sources.

also its a good idea to take some pictures say once every two weeks to keep you motivated.

you gunna be buying a dip belt?? if you are go on www.discountsupplements.co.uk they have some pretty good ones for low prices.

Sure will, i will keep updating this thread starting monday with my gains and how im getting on!! goin to take pics tommorow so i keep motivated and will probably post up after a few weeks!! ya the dip belt seems a good idea, i think my freind has 1 and also i think the gym has 1 hidden away somewhere, i used to do weighted dips and come ot think about it that was when i found good gains

I will keep you updated, thanks again man

[jjfman]

goood yeah definatley hit the weighted dips ive had good gains in chest and triceps from them!!
make sure you get that starting pic and then pics every 2 weeks and remeber EATTTT

one last tip i got for ye is dont get side tracked by people who can lift more than you make sure you keep contorl of the weight your lifting and lift with a good strict form..."lift with the weight not your ego" say that quote whenever you see your form slipping it helped me whenever i had the urge to lift heavier than i really should. all the best mate

[gettingthere]

Just keeping my log up to date here!! since tommorow is my 1week eating right and on the new training regime!!

As i told jjfman on wednesday we had a college part and that kinda ruined wednesday and thursday but iv been sticking to sweet potato, chicken breast, steak, egg whites etc, think today was actualy my best day of eating!! took a while to finally be able to cook all the stuff for myself ha but its pretty good!

Just weighed myself, seem to have lost 2-3lbs this week, i am actualy a bit happy about this as i still dont feel iv lost size and i feel better. First day of the new regime i was pretty sore, im working a split starting on the friday off saturday on sunday off monday(cardio) on tuesday and wednesday!

Feeling good and i know what people think but i think i can see a small bit of a difference in my stomach area, still a lot of work to get me to be happy with it but its a good start, and staying in on a saturday is a rareity for me but here i am with a glass of water. Il keep check here during the week

P.S Sweet potatoes are rotten unless you bake them in wedge form,ha!!

Take care
Sneejoe

[gettingthere]

Keeping log up to date again, im now 16 days into my new workout and diet and think have been moving along not too bad!! i have been pretty good and strict on my diet as i really want to shed some stomach fat but also want to keep puting size onto arms etc!!

Workout i have been following i have found pretty good and my split is suiting me right now!! i cant upload the damn pictures which are my start pics and 12days in, but i think their was a small difference, but now that im at full speed im expecting more diference in my next pics which will be at 4weeks of the new diet!!

i feel definatly better about myself and i think i am getting a tiny bit stronger and my arms i think have got a bit bigger!!

Just a question to any1 reading, today i bought some flax oil capsules which have 1 gram o fat per capsule in them, how many would you take and at what time of day is best??

Il keep this up to date again probably next week