hok610
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I dont mean for my first posts to be about others helping with my routine as i plan to stay around to try to learn quite a bit even after this topic goes. However, i guess the first post has to start some where.
Ill try to give all neccessary info, if i forget something that would help then please let me know. All criticism good and bad is wanted, perferably negative so i know what to improve upon.
im 19, 6'3 178lbs and hbf 360 says i have 12.2% bf and closest to a mesomorph body type. sophomore at university. Started lifting just to hang out with the guys i met at college and i really did everything half assed. Just used the time in the gym to have fun w/ everyone. In the 2 semesters i lifted, i did make some improvements and gained much more knowledge than i knew before and by the end of the spring semester, i was pretty serious about exercise in nutrition but still alot of my time lifting was wasted. With the summer coming up, i decided i wanted to cut the bf so i could try to have a 6 pack for summer (seeing as my moms fiancee has a pool and my gf has 3 beach houses) so i could look good. However, i feel like a scrawny ***** so im changing my goals to adopt to improving strength and increasing size rather than tone, however if i could keep semi-lean that would be nice but if not then whatever.
My current routine: I dropped the isolation routines that i was doing before because i feel i can increase frequency. I am now doing a 5 day upper and lower body split. upper, lower, upper, lower, upper Mon-Fri and then weekend rest. I usually do cardio as a warmup, a 2 mile run to the gym and the same run home. I usually dont follow a structured routine once im at the gym, rather pick exercises that i pull from a pool of ideas but i try to hit a muscle group for 8-15 sets per day. I usually do 2 weight exercises for my abs/obliques in a day and then end my gym time with planks and side planks. ALot of my exercises are supersetted too.
Ex: Monday- upper body
run to the gym, stretching with light weight for 5 minutes. Then something like:
DB bench 5x5 supersetting w/ hammer curls 4x8
Front Pull Down 4x8 suppersetting w/ dips 4x10
lower back extension machine 4x10
Weighted oblique bend 4x12 db shrugs 4x10
Military press 4x8 supersetting with regular curls 4x10
T-bar row 4x10 supersetting with weighted leg raises
Closegrip bb bench press 4x10 suppersetting w/ 4x5 skull crushers
db front raise 4x10
preacher curl 4x8
flies 4x8
Db bent over row 3x10
tricep extensions 4x8
planks and side planks
My diet is pretty clean but is probably a huge problem in the eyes of experienced lifters because as much as i try, i dont think im bringing enough in. It consists of 5-7 varying inconsistant small meals and 4-5 protein shakes. If i added it up, i probably get 130g of protein and under 2000 calories a day. I eat when im up, usually granola, oatmeal, or yogurt with a protein shake. I usually lift in the morning within 2 hours of breakfast and preworkout is usually simply a protein shake (starting a brief trial of no-xplode i got from a friend to see if i liked it). pwo is another protein shake followed 30 mins later by usually a small can of tuna, half a small turkey or chicken sandwhich. After that, i try to drink 2 protein shakes through the course of the day but i struggle to get much else down, a dinner meal of a small salad and whatever the entree is, salmon, ribs, steak, chicken, turkey etc... I have read up about it and think i need to try cycling my carbs, but maybe you guys could give some input about that?
Supplementing: Multivitamin, Fish oil, Protein w/ bcaas (if u consider it a supp), Melatonin (for sleep purposes), a gram of glutamine in the morning, and sometimes a gram of arginine at night. Also the no-xplode but i will only use that 3 more times before i have to decide if i should buy it or not.
Gave alot of information i know but any help would be highly appreciative. I have been reading between numerous forums (am,tmag,bb, and ironmag) to gain information although any individual advice would be great. Thanks
Ill try to give all neccessary info, if i forget something that would help then please let me know. All criticism good and bad is wanted, perferably negative so i know what to improve upon.
im 19, 6'3 178lbs and hbf 360 says i have 12.2% bf and closest to a mesomorph body type. sophomore at university. Started lifting just to hang out with the guys i met at college and i really did everything half assed. Just used the time in the gym to have fun w/ everyone. In the 2 semesters i lifted, i did make some improvements and gained much more knowledge than i knew before and by the end of the spring semester, i was pretty serious about exercise in nutrition but still alot of my time lifting was wasted. With the summer coming up, i decided i wanted to cut the bf so i could try to have a 6 pack for summer (seeing as my moms fiancee has a pool and my gf has 3 beach houses) so i could look good. However, i feel like a scrawny ***** so im changing my goals to adopt to improving strength and increasing size rather than tone, however if i could keep semi-lean that would be nice but if not then whatever.
My current routine: I dropped the isolation routines that i was doing before because i feel i can increase frequency. I am now doing a 5 day upper and lower body split. upper, lower, upper, lower, upper Mon-Fri and then weekend rest. I usually do cardio as a warmup, a 2 mile run to the gym and the same run home. I usually dont follow a structured routine once im at the gym, rather pick exercises that i pull from a pool of ideas but i try to hit a muscle group for 8-15 sets per day. I usually do 2 weight exercises for my abs/obliques in a day and then end my gym time with planks and side planks. ALot of my exercises are supersetted too.
Ex: Monday- upper body
run to the gym, stretching with light weight for 5 minutes. Then something like:
DB bench 5x5 supersetting w/ hammer curls 4x8
Front Pull Down 4x8 suppersetting w/ dips 4x10
lower back extension machine 4x10
Weighted oblique bend 4x12 db shrugs 4x10
Military press 4x8 supersetting with regular curls 4x10
T-bar row 4x10 supersetting with weighted leg raises
Closegrip bb bench press 4x10 suppersetting w/ 4x5 skull crushers
db front raise 4x10
preacher curl 4x8
flies 4x8
Db bent over row 3x10
tricep extensions 4x8
planks and side planks
My diet is pretty clean but is probably a huge problem in the eyes of experienced lifters because as much as i try, i dont think im bringing enough in. It consists of 5-7 varying inconsistant small meals and 4-5 protein shakes. If i added it up, i probably get 130g of protein and under 2000 calories a day. I eat when im up, usually granola, oatmeal, or yogurt with a protein shake. I usually lift in the morning within 2 hours of breakfast and preworkout is usually simply a protein shake (starting a brief trial of no-xplode i got from a friend to see if i liked it). pwo is another protein shake followed 30 mins later by usually a small can of tuna, half a small turkey or chicken sandwhich. After that, i try to drink 2 protein shakes through the course of the day but i struggle to get much else down, a dinner meal of a small salad and whatever the entree is, salmon, ribs, steak, chicken, turkey etc... I have read up about it and think i need to try cycling my carbs, but maybe you guys could give some input about that?
Supplementing: Multivitamin, Fish oil, Protein w/ bcaas (if u consider it a supp), Melatonin (for sleep purposes), a gram of glutamine in the morning, and sometimes a gram of arginine at night. Also the no-xplode but i will only use that 3 more times before i have to decide if i should buy it or not.
Gave alot of information i know but any help would be highly appreciative. I have been reading between numerous forums (am,tmag,bb, and ironmag) to gain information although any individual advice would be great. Thanks
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