Tom G
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Registered: 4th Aug 08
Location: Cheshire
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Starting said "Flawed" Program tonight!!
I'm going to bring it 
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Tom G
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Registered: 4th Aug 08
Location: Cheshire
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Whats your gym program like luke?
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DizzyRebel
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Registered: 2nd Jan 09
Location: Lincoln
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the one i just posted is pretty much what im doing now. Less volume and more intensity, just bulking over winter. No point trying to get ripped when your always going to be wrapped up in coats and jumpers.
Bulk in winter/spring and then cut in time for summer.
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Tom G
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Registered: 4th Aug 08
Location: Cheshire
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That's what most of the people do in the gym i goto.
Some people in there though just seem ripped all the time 
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DizzyRebel
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Registered: 2nd Jan 09
Location: Lincoln
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Ripped all the time is impossible unless you are eating a perfect macro split diet and are training 100% each time you set foot in the gym and are dedicated to the cause. If average joe does that, he will never put any increased mass on as hes too worried about loosing the definition on his abs because hes eating the calories required to grow.
For average joe who wants to look good on the occasional hot day we get here. its best to concentrate on putting on mass throughout the colder months and then come summer change your diet and training to bring out the definition of that new muscle you grew over winter.
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Tom G
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Registered: 4th Aug 08
Location: Cheshire
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Yeah Fuck knows how they do it 
The main thing i struggle with is my diet.
I have like porridge in the morning + a portion of fruit, but then i struggle for my dinner as i have a office job with only a shit microwave so i'm kind of limited to stuff any ideas?
Then for my tea i have like turkey/chicken and a small jacket potatoe or rice.
Then train 7-8.
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Marc
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Registered: 11th Aug 02
Location: York
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I take my own sandwiches. Put what ever you want in your own, supermarkets limit you and are usually fatty. 1-2 pieces of fruit and rarely have chocolate and no crisps.
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Tom G
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Registered: 4th Aug 08
Location: Cheshire
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Well thats what i've been doing, just having a chicken type spread usually on brown bread, but it jst feels like the main area in lacking in and its pissing me off
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Marc
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Registered: 11th Aug 02
Location: York
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I have ham, chicken, tuna, salmon, mackeril etc.
Used to piss people off with smell!
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Jake
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Registered: 24th Jan 05
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quote:
Originally posted by Tom G
Yeah Fuck knows how they do it
The main thing i struggle with is my diet.
I have like porridge in the morning + a portion of fruit, but then i struggle for my dinner as i have a office job with only a shit microwave so i'm kind of limited to stuff any ideas?
Then for my tea i have like turkey/chicken and a small jacket potatoe or rice.
Then train 7-8.
mate an office job is one of the best jobs for keeping on top of a quality diet. get yourself a george foreman grill cook up a few chicken breasts the night before and snack on them throughout the day. you can do this with almost anything if youve prepared it at home
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Tom G
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Registered: 4th Aug 08
Location: Cheshire
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As i was reading that i thought you was about to say take a Grill to work
I might just pre cook some chicken and rice then just heat them up in work...
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Jake
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Registered: 24th Jan 05
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also try cottage cheese and chocolate whey mixed together. just think of england and neck it
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Tom G
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Registered: 4th Aug 08
Location: Cheshire
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It would be ideal if i could ind a decent meal replacement drink as it would remove temptation and i would just have to get on with it.
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DizzyRebel
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Registered: 2nd Jan 09
Location: Lincoln
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quote:
Originally posted by Tom G
It would be ideal if i could ind a decent meal replacement drink as it would remove temptation and i would just have to get on with it.
PHd Diet protein is brilliant stuff. Like Jake says mix it with cottage cheese and its like a pudding - when im training up or on cycle i have one of those before bed mixed with peanut butter.
You need your peri-workout nutrition sorted out too, a good insulin spike from some for of carb/protein/amino acid drink before the workout and a good recovery drink for immediately after the workout and then some protein too. Peri-workout nutrition is the thing most people miss out, and its the most important time to be concentrating on diet.
Aim for 5 meals a day, with 50g of protein at each meal. if you cant get it in solid form bang a protein shake in there... you will soon put on mass and loose fat.
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Jake
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Registered: 24th Jan 05
User status: Offline
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jesus im half tempted to get back in the game after all this talk about training recently
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DizzyRebel
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Registered: 2nd Jan 09
Location: Lincoln
User status: Offline
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Do it, you sound like you know your stuff and did well at it, be interesting to see what results you can get after starting it again.
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Hammer
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Registered: 11th Feb 04
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Jake's second name is 'the snake Roberts' 
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Tom G
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Registered: 4th Aug 08
Location: Cheshire
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Bump, See edited first post.
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DizzyRebel
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Registered: 2nd Jan 09
Location: Lincoln
User status: Offline
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quote:
Originally posted by Tom G
I've just been given a program by the local gym i go to and just wondered what other people do on what days of the program and what they find best etc..
Day 1
Shoulders
Later raise (12-15) * 5 sets - 10kg dumbells
Front Press (12-15) * 5 sets - 25kg barbell
Upright Row (12-15) * 5 sets - 30 kg barbell
Calves
Standing (12-15) * 4 sets - 45kg
Sitting (12-15) * 4 sets - 85kg
Day 2
Chest
Flat Bench (12-15) * 4 sets - 40kg plus bar
Incline Bench (12-15) * 4 sets - 25kg plus bar
Biceps
Barbel Curl (12-15) * 4 sets - 12.5kg dumbells
Preacher Curl (12-15) * 4 sets - 25kg barbell
Day 3
Back
Lat Pulldown (Front) (12-15) * 5 sets - 50 kg
One Hand Row (12-15) * 5 sets - 25 kg
Low Pully Row (12-15) * 5 sets - 50kg
Triceps
Wide Bar Push Down (12-15) * 4 sets - around 25kg
Rope Push Down (12-15) * 4 sets - around 20 kg
Day 4
Quads
Leg Press (20+) * 6 sets minimum - 120kg
Extensions (20+) * 4 sets minimum - 50kg
* 50 Decline Sit ups each Day minimum
What you think?
Edit - Been doing this program for the last month and it seems to be working for me, i've been trying to kick my diet into shape too in the last two weeks and have lost 1/2 stone so far  which is with no cardio
[Edited on 30-10-2009 by Tom G]
No hamstring work?
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Jake
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Registered: 24th Jan 05
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thats a pony routine but if its working then carry on but the newbie gains will slow down and you will have to do abit of research and rewrite the whole thing
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Tom G
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Registered: 4th Aug 08
Location: Cheshire
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Nope dude
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DizzyRebel
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Registered: 2nd Jan 09
Location: Lincoln
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why no hamstrings? you will get a muscular imbalance in your legs and will end up hurting yourself. Hamstrings need doing twice as often as quads.
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Tom G
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Registered: 4th Aug 08
Location: Cheshire
User status: Offline
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They've got a machine in there to do them so i'll start o that on my leg day.
What other shoulder work outs could you recommend to do with free weights?
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Jake
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Registered: 24th Jan 05
User status: Offline
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military press
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Tom G
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Registered: 4th Aug 08
Location: Cheshire
User status: Offline
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Dizzy or jake is there any other exercises that you would recommend to add to my current routine?
I asked for a diff. shoulder one due me hating the front press by the time i start it my arms are killing and are too tight, but i had a go at doing it with dumbells last night which helped.
[Edited on 04-11-2009 by Tom G]
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