tonyharrison
New member
Hi all,
I'm new to this place so I’m just gonna post some details bout my self in the hope of getting some guidance. I’m 26yo, 185cm, 95 kg been going to the gym on/off for 8 years. Long time of going to the gym with not that much to show for it. I look like I have a decent build for a normal person but would like to reap more for the time and effort I put in. Always thought I had bad genetics for growth but now I think my approach has been wrong. I’ve always concentrated on good form and shocking techniques but have never really put up the amount of weight I use that much. One thing I’m determined to start doing is keep a training journal of the weight I use, exercises I do and take measurements, I’ve never done this before an just went off how I thought I looked in mirror. My goal at the mo is to gain 5kg muscle.
Here’s an idea of my current training schedule
Training
Day 1 :
Chest/Back
Bench x 5
Incline Dumbell press x 5
Pullovers x 5
Lat pulldown x 5
Bent over row x 5
Bent over dumbbell row x 5
All sets 8-10 rep with drop set on last
Day 2: 20-30mins cardio
Day3:
Shoulders/arms
Upright row x 4
Lateral raise x 4
Bent over lat raise x 4
Close grip bench x 5
Tricep pushdown x 5
Barbell curl x 5
Incline dumbbell curl x 5
All sets 8-10 rep with drop sets on last
Day4:
Legs
Standing calf x 8 (I know but I’m obsessed with calves)
Machine squat or leg press x 5
Hamstring curl x 5
Day 5: 20-30mins cardio
Day6: repeat
That’s a rough idea if what I’ve been doing for the past two months after a long time of doing only minimal weight training. I try to keep rest between sets to a minute or a minute n a half. Each session takes between hour n a hour n a half.
Diet:
Breakfast: 2 x eggs, two x grain bread, 100g tuna, 250mL skim milk
Snack: Protein shake Maxs WPI in 400mL skim milk poured into a bowl of bran
Lunch: 2 x tuna patties (bout 15g protein each) on toast with cheese, lettuce n tartare with glass of skim milk
Pre gym: bread or cereal plus a serve of no-xplode
Post gym; protein shake Maxs WPI with four plain biscuits (arrow root/nice etc)
Dinner: some kind of stir fry/past dish with plenty of chicken /beef 9say size of 2 decks of cards) with some kind of veg or salad
Snack: Maxs WPI protein shake in skim milk
I eat this every day I’m off work and try to stick as close to it as I can when I’m at work.
I work 12 hour shifts; working two days, then two night shifts then 4 days off. With up to an hour n a half travel each way makes it very hard to train on work days, especially with the volume I’m doing at the moment. So I want to start doing a lower the volume routine and start looking to increase strength and see if that works.
Any and all advice is welcome.
I'm new to this place so I’m just gonna post some details bout my self in the hope of getting some guidance. I’m 26yo, 185cm, 95 kg been going to the gym on/off for 8 years. Long time of going to the gym with not that much to show for it. I look like I have a decent build for a normal person but would like to reap more for the time and effort I put in. Always thought I had bad genetics for growth but now I think my approach has been wrong. I’ve always concentrated on good form and shocking techniques but have never really put up the amount of weight I use that much. One thing I’m determined to start doing is keep a training journal of the weight I use, exercises I do and take measurements, I’ve never done this before an just went off how I thought I looked in mirror. My goal at the mo is to gain 5kg muscle.
Here’s an idea of my current training schedule
Training
Day 1 :
Chest/Back
Bench x 5
Incline Dumbell press x 5
Pullovers x 5
Lat pulldown x 5
Bent over row x 5
Bent over dumbbell row x 5
All sets 8-10 rep with drop set on last
Day 2: 20-30mins cardio
Day3:
Shoulders/arms
Upright row x 4
Lateral raise x 4
Bent over lat raise x 4
Close grip bench x 5
Tricep pushdown x 5
Barbell curl x 5
Incline dumbbell curl x 5
All sets 8-10 rep with drop sets on last
Day4:
Legs
Standing calf x 8 (I know but I’m obsessed with calves)
Machine squat or leg press x 5
Hamstring curl x 5
Day 5: 20-30mins cardio
Day6: repeat
That’s a rough idea if what I’ve been doing for the past two months after a long time of doing only minimal weight training. I try to keep rest between sets to a minute or a minute n a half. Each session takes between hour n a hour n a half.
Diet:
Breakfast: 2 x eggs, two x grain bread, 100g tuna, 250mL skim milk
Snack: Protein shake Maxs WPI in 400mL skim milk poured into a bowl of bran
Lunch: 2 x tuna patties (bout 15g protein each) on toast with cheese, lettuce n tartare with glass of skim milk
Pre gym: bread or cereal plus a serve of no-xplode
Post gym; protein shake Maxs WPI with four plain biscuits (arrow root/nice etc)
Dinner: some kind of stir fry/past dish with plenty of chicken /beef 9say size of 2 decks of cards) with some kind of veg or salad
Snack: Maxs WPI protein shake in skim milk
I eat this every day I’m off work and try to stick as close to it as I can when I’m at work.
I work 12 hour shifts; working two days, then two night shifts then 4 days off. With up to an hour n a half travel each way makes it very hard to train on work days, especially with the volume I’m doing at the moment. So I want to start doing a lower the volume routine and start looking to increase strength and see if that works.
Any and all advice is welcome.
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