trofius
Member
Hi all My name is Mick, and have been doing weights for a few years on and off. I would love to get into it a bit more seriously, not to compete as such, but just to get to a decent build...
I am probably typical train too much upstairs than down., but I have had a lower back issue to deal with and as such do very little legs, but slowly increasing it. I used to do deadlifts and squats, leg press etc.. But if i over use my lower back it spasms around a few nerves and can walk or sit up.
Anyways I am a massive 65kg, and 175cm
Currently eating habbits sux because of shift work, and if i do try to eat heaps I start to get a bit of a gut going. I use a protein shake daily to top up, and milo every night, sleeping is also about 5-6 hours a night.
My routine at the moment and typical weights are as follows, I rest between days. usually m,w,f,, but some weeks i start tue
Day one: chest, biceps
Bench: stretch, warmup 60x12, 80x10, 90x5/6, 100x3/4 just keep pushing, after 100's i drop back to 60 and do slow pause at bottom (2-3secs) lifts, for 6 reps.
incline dumbell press, 22x10,25x10,30x8
alt weeks pec dec/decline smith/cable x overs
I do dumbell alt arms curls between each set of bench, 12.5x10, 15x10 , 15x10.
cant do curl bar as it pops my wrist at that angle, so do barbel curls 40kg 3 sets as many as i can.
I use nautalis curl machine 1 set as maybe 36-42 on the plates.
Day 2:
Back: triceps
extensions, bw, then 2x +10kg
alt sets of ( same machine)8-10 plates
seated pully rows (elbows up)
seated lateral rows (elbows down)
lat pulldowns, wide grip 10,12,14 plates
pulldowns close grip 8,10,12 plates
dips bw x15, bw+20kg x 10, bw +20kg as many as possible usually 8+
close grip bench, 30x10, 40x10, 60x5-fail
lying tricept extensions,or kickbacks 3 set until failure.
maybe do nautalise tricept extensions 1 set heavy util fail ~ 7 reps
day 3:
abs, legs shoulders.
twisting 2 sets of 20 reps, on nautilise machine
crunches on machine 2 sets of 20 or failure
leg raises, 2 sets of 20
leg extensions 5 plates 3 sets
seated leg curls 7 plates, 3 sets
seated leg press 10-13plates, 3 sets
calf raises 12-15plates 3 sets
seated machine shoulder press, 3 sets of 10-fail, 8,10,12 plates
seated dumbel press, 20x10, 20x10,22.5x8-failure
front dumbel raises, 2 x 12.5x10, 1x 15x8-failure
lying (on gut ) dumbel flys, 3 sets, 6,7,8kg
if I get go to gym on rest days its to use treadmill or do yoga etc as class times and work permits.
Now please tear me apart, what needs to change, I am gaining weight again, all but slowly, maybe 3kg since christmas since doing the new as above routine, (was 62kg before christmas, after nearly 2 months of speratic workouts) legs, back, shoulders, chest abs, still improving weight wise, slightly size wise, arms just cant keep up..I notice some days i am flat as and others i seem to have bulk energy, and usually push really hard, and achieve new goals, (100x5reps bench last week was very cool)
Anyways sorry for the crazy long post, I will keep hunting around the site for ideas.
Mick
I am probably typical train too much upstairs than down., but I have had a lower back issue to deal with and as such do very little legs, but slowly increasing it. I used to do deadlifts and squats, leg press etc.. But if i over use my lower back it spasms around a few nerves and can walk or sit up.
Anyways I am a massive 65kg, and 175cm
Currently eating habbits sux because of shift work, and if i do try to eat heaps I start to get a bit of a gut going. I use a protein shake daily to top up, and milo every night, sleeping is also about 5-6 hours a night.
My routine at the moment and typical weights are as follows, I rest between days. usually m,w,f,, but some weeks i start tue
Day one: chest, biceps
Bench: stretch, warmup 60x12, 80x10, 90x5/6, 100x3/4 just keep pushing, after 100's i drop back to 60 and do slow pause at bottom (2-3secs) lifts, for 6 reps.
incline dumbell press, 22x10,25x10,30x8
alt weeks pec dec/decline smith/cable x overs
I do dumbell alt arms curls between each set of bench, 12.5x10, 15x10 , 15x10.
cant do curl bar as it pops my wrist at that angle, so do barbel curls 40kg 3 sets as many as i can.
I use nautalis curl machine 1 set as maybe 36-42 on the plates.
Day 2:
Back: triceps
extensions, bw, then 2x +10kg
alt sets of ( same machine)8-10 plates
seated pully rows (elbows up)
seated lateral rows (elbows down)
lat pulldowns, wide grip 10,12,14 plates
pulldowns close grip 8,10,12 plates
dips bw x15, bw+20kg x 10, bw +20kg as many as possible usually 8+
close grip bench, 30x10, 40x10, 60x5-fail
lying tricept extensions,or kickbacks 3 set until failure.
maybe do nautalise tricept extensions 1 set heavy util fail ~ 7 reps
day 3:
abs, legs shoulders.
twisting 2 sets of 20 reps, on nautilise machine
crunches on machine 2 sets of 20 or failure
leg raises, 2 sets of 20
leg extensions 5 plates 3 sets
seated leg curls 7 plates, 3 sets
seated leg press 10-13plates, 3 sets
calf raises 12-15plates 3 sets
seated machine shoulder press, 3 sets of 10-fail, 8,10,12 plates
seated dumbel press, 20x10, 20x10,22.5x8-failure
front dumbel raises, 2 x 12.5x10, 1x 15x8-failure
lying (on gut ) dumbel flys, 3 sets, 6,7,8kg
if I get go to gym on rest days its to use treadmill or do yoga etc as class times and work permits.
Now please tear me apart, what needs to change, I am gaining weight again, all but slowly, maybe 3kg since christmas since doing the new as above routine, (was 62kg before christmas, after nearly 2 months of speratic workouts) legs, back, shoulders, chest abs, still improving weight wise, slightly size wise, arms just cant keep up..I notice some days i am flat as and others i seem to have bulk energy, and usually push really hard, and achieve new goals, (100x5reps bench last week was very cool)
Anyways sorry for the crazy long post, I will keep hunting around the site for ideas.
Mick
