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Been following this routine for the last 2 weeks, would like some critique and suggestions.
Phat routine
I workout in home gym with rack and FID bench, so I am limited by this
basic questions,
1. I want to add in dead lifts, can I swap the front squats on Day 2: Lower Body Power? or is...
i was thinking of doing this 3 times a week
Leg press 3x10
Bench press 3x10
Bent over row 3x10
Military press 3x10
Deadlift 3x10
Barbell curl 3x10
Chinups max
Dips max
21's
21's
thoughts? what order should i do them in?
i wasn't sure where too post this as iam a beginner
ideal physique...
Hi guys,
I've been going to gym for quite a number of years now without taking things too serious until a year or so ago. I've added a couple of kilos but am looking to add a few more and lean up a little.
About a month ago i started eating a little better, adding more food to my diet, but im...
5 .30 am 4oo ml milk ( with 1 .5 scoops whey , 1.5 oat mass )
2 hard boiled egss
1 piece toast wonder white peanut butter
9 .30 am chicken or beef 175g stir frie ( white rice , assorted veg )
12.30 pm same as smoko
3.00 pm bannana , or any...
EDIT: WEIGHT BEFORE CUT, 119kg
Yo Shrek...uh I mean Hammer
Here is my diet, although it varies alot, going by Myfitnesspal ap, I'm averaging 3000 cals per day. This is what I need to shed 0.5kg per week according to MaxB's calculator thingy he posted a while back.
Morning
Cup of V8 juice...
Yesterday switched over to a new routine:
Day 1
1x 30x Chin-Ups
1x 10x Barbell Front-Squat with 45kg BB
1x 20x (10 each side) Renegade Dumbbell Rows with 5kg DB
Day 2
Same as Day 1 except with 1x 30x Pull-Ups instead of 1x 30x Chin-Ups
Rest
Plan to have a rest day every 3-4 days.
Question...
Came up with a basic compound only routine after ideas.. course the best critique is to try and see how it goes
Everything is 5 sets of each with rep range of 2 to 5 no higher no lower.
Bench Day
Bench
BB Overhead Press
Deadlift Day
Deadlift
BB Rows
Squat Day
Squat
Pretty basic and simple...
Hey guys after a critique or suggestions on my bodybuilding workout I designed below. I am after hypertrophy gains after coming off Starting Strength.
Sunday Wk 1
Biceps/Triceps/Abs (60-90secs rest between sets)
Dips 4 x 9
BB Curls 4 x 9
Tricep Cable Pulldowns 4 x 9
Hammer Curls 4 x 9
Cross...
Hello guys, my name is Sally. I am currently 73kg, do daily 60min cardio, strength train with weights 3 times a week (going to try that ptc beginners program!). My goal is to cut down/lose weight.
Breakfast
60g Oats
1.5 Cup Milk
100g Orange
Lunch...
First up some details From my dexa scan
Total percent body fat: 18.9 %
Resting Metabolic Rate: 1875 kcal/day
Suggested calorie intake based on RMR
Protein (g) Carbohydrate (g) Fat (g)
190 143 63
1900 Cal per day
Was 77KG For this scan, Now 86.
I have not been following those...
Hey this is what ive been doing for a year or so with a few mods here & there. Definately gaining muscle mass, but feel its a little repetitive. I try push a few more reps out or add some weight to avoid muscle boredom.
Day 1= Dec. Chest, Tris & Abs
Day 2= Legs & Shoulders (Legs are lagging...
Here is my usual diet for a normal day, it does vary slightly some days but it is usually pretty much the same. Please if their is any way i can fix it up a little bit do say so :) Thanks
sorry, ill have the diet up in 5 mins,
Hi Everyone, I am looking at changing to the following split and would like everyones advice and suggestions. Below is the example I will follow, please let me know what you think and how I may be able to better improve the routine. I have been working out for 3 years and would consider myself...
Stats: 6ft 1, 90kg.
Meal 1: 1 cup oats, 3 eggs, 1 banana, 200ml milk.
Meal 2: 250g brown rice, 150g tuna.
Meal 3: 100g chicken, salad/veges.
Meal 4: 100-150g chicken or red meat, veges or salad, sometimes pasta. (This is dinner with the family, rest of the meals are prepared by me. Can't...
This is my program please Critique
Buying:
80KG Rubber Coated Standard Dumbbells
115kg Olympic Weights + Barbell (to start with)
Commercial Flat/Incline Bench
Power Rack (If i dont make it myself)
Monday: Shoulders And Abs
Seated/standing Barbell Military Press: 3 sets of 8-12 reps...
Hey guys,
I'm new around here and want to get started into some serious gains.
I've been doing a fair bit of core at the gym at the moment and want to get into something better so i wrote up my own routine.
Any feed back would be great.
I'm going for a 3 day split here.
Day 1: Tricep / Chest...
If you would like to have a review and critique (rip into it i would like all opinions) please read on:
Program goes for 3 weeks then 1 week deload and repeat.
Program is designed for strength gain in Deadlift, Squat, Upper Pull and Upper Push. 4 day a week program, 1 day dedicated to each...
Would like peoples thoughts on current diet and see what needs to be changed for the best so my body changes.
Breakfast
Animal Mulit-V, bcaa, 2x fish oil tablet
1-1/2Cup oatmeal, 1scoop Whey protein
300ml Water
6 egg whites,1 whole tomato,2-3 mushrooms
Snack
Animal Real Gain Shake
Snack...
Hi All,
This is my first post. Some quick info: 24yo, 77kg. Been lifting for around 4 years but the first 2 or so years were very half hearted. When I started gym I was 56kg. I’ve put on around 7kg of that within the last few months on this diet. Very minimal fat gain.
I train a 5 day split...