G'Day All
Just introducing myself to the ausbb community. Been looking at some of the forum for a bit and thought id join up.
A little intro to myself, only been training hard out for 3 months but I have seen some great gains. I've done a shitload of research and came up with a good training regime which fits quite well into my lifestyle.
I have always been quite skinny, low body fat %, but I am able to put muscle on at quite a quick rate. I am naturally lean.
When I started I weighed in at around 66kg now I weigh 74kg and am approx 175cm tall
I am in the defence force so it is quite hard to get a perfect regime with the hours i work but I feel I have done the best i can with this regime (bear in mind im only a beginner):
Monday: Biceps
• Straight Bar Curls 4x8
• EZ Bar Curls 4x8
• Dumbbell Curls
• Cable Curls 3x8
• Close Grip Chin-ups 3xfailure
Tuesday: Shoulders
• Seated Dumbbell Military Press 4x10
• Standing Dumbbell Shrugs 4x10
• Bent over side laterals 3x10
• Front raises 4×10
• Front Plate Raises 20kg 3x8
Wednesday: Back/Legs
• Dead lifts pyramiding 4x10/12
• Smith Machine Squats pyramiding 6x12
• Standing Calf Raises 4x15
• Wide Grip Pull downs in front 4x12
• Seated Leg Curl 4x15
• One Arm Dumbbell rows 4x10
Thursday: Chest
• Flat bench press 6x6 pyramiding
• Incline dumbbell bench 4×10
• Incline Flies 4x10
• Cable crossover 4x12
• Chest Dips 3xfailure
Friday: Rest
Saturday: Rest
Sunday: Triceps
• Reverse Cable One Arm Tricep Extension 4x10
• Bench Dips with weight 4x8
• Skull crushers 4x10
• Sitting Tricep Extension 4x10
• Tricep Dips 3xfailure
Meals
• 06:30 – Max's Protein Shake and Multivitamin
• 07:00 – Yakult
• 08:00 - Defence Force Physical Training Session
• 09:30 - 2 Eggs with French toast, 2 x Weet-bix and Fish Oil
• 11:00 – Up n Go
• 12:30 – Meat, Rice, Veggies and Fish Oil
• 14:30 – Yoghurt and Multivitamin
• 16:15 – Balance Mass Effervescent Creatine
• 16:30 – Mesomorph Pre-Workout
• 17:00 – Gym
• During Workout - Powerade
• 18:30 – Max's Protein Shake
• 19:30 - Meat, Rice, Veggies and Fish Oil
• 21:00 - Bed
The only things I drink are water, powerade and green tea.
I try to consume the most amount of water during the day as I can
Things I am aware of:
Any help/constructive criticism would be greatly appreciated
Thanks in advance.
Just introducing myself to the ausbb community. Been looking at some of the forum for a bit and thought id join up.
A little intro to myself, only been training hard out for 3 months but I have seen some great gains. I've done a shitload of research and came up with a good training regime which fits quite well into my lifestyle.
I have always been quite skinny, low body fat %, but I am able to put muscle on at quite a quick rate. I am naturally lean.
When I started I weighed in at around 66kg now I weigh 74kg and am approx 175cm tall
I am in the defence force so it is quite hard to get a perfect regime with the hours i work but I feel I have done the best i can with this regime (bear in mind im only a beginner):
Monday: Biceps
• Straight Bar Curls 4x8
• EZ Bar Curls 4x8
• Dumbbell Curls
• Cable Curls 3x8
• Close Grip Chin-ups 3xfailure
Tuesday: Shoulders
• Seated Dumbbell Military Press 4x10
• Standing Dumbbell Shrugs 4x10
• Bent over side laterals 3x10
• Front raises 4×10
• Front Plate Raises 20kg 3x8
Wednesday: Back/Legs
• Dead lifts pyramiding 4x10/12
• Smith Machine Squats pyramiding 6x12
• Standing Calf Raises 4x15
• Wide Grip Pull downs in front 4x12
• Seated Leg Curl 4x15
• One Arm Dumbbell rows 4x10
Thursday: Chest
• Flat bench press 6x6 pyramiding
• Incline dumbbell bench 4×10
• Incline Flies 4x10
• Cable crossover 4x12
• Chest Dips 3xfailure
Friday: Rest
Saturday: Rest
Sunday: Triceps
• Reverse Cable One Arm Tricep Extension 4x10
• Bench Dips with weight 4x8
• Skull crushers 4x10
• Sitting Tricep Extension 4x10
• Tricep Dips 3xfailure
Meals
• 06:30 – Max's Protein Shake and Multivitamin
• 07:00 – Yakult
• 08:00 - Defence Force Physical Training Session
• 09:30 - 2 Eggs with French toast, 2 x Weet-bix and Fish Oil
• 11:00 – Up n Go
• 12:30 – Meat, Rice, Veggies and Fish Oil
• 14:30 – Yoghurt and Multivitamin
• 16:15 – Balance Mass Effervescent Creatine
• 16:30 – Mesomorph Pre-Workout
• 17:00 – Gym
• During Workout - Powerade
• 18:30 – Max's Protein Shake
• 19:30 - Meat, Rice, Veggies and Fish Oil
• 21:00 - Bed
The only things I drink are water, powerade and green tea.
I try to consume the most amount of water during the day as I can
Things I am aware of:
- not the best snacks but they are easy to consume and they are a source of nutrients.
- I need a "rest" day during the working week but I can't workout on the weekends at the moment so yeah
!
Any help/constructive criticism would be greatly appreciated
Thanks in advance.
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