Haven't posted here in a while because my two jobs kind of consumed my life and any chance in hell at sticking to the routine. I finally finished my school for a while and have a chance to hit the gym at the same time during the week. Anyways, I am going to post my usual routine as well as what I have been eating and using for supplements.
Age: 18
Height: 5'10"
Weight: 145lbs.
Supplements: 100% Optimum Whey Protein (Cookies N' Cream)
BSN N.O. Xplode Creatine (Orange Citrus)
I just started on the Creatine yesterday, I have been taking 1 scoop (Roughly 19 grams) once a day usually at night before I go to sleep. I have been looking around on bodybuilding.com and on here for more specific ideas as to when to take it but I have still found nothing that gives me a real clear idea. I know that when the loading phase (7 days) is over that I am supposed to cut down to like 5 grams a day.
Been using the protein powder for about a week now. I take a scoop an hour before I workout, and then another scoop immediately after the workout. 1 Scoop = 24.5 grams Once again, I pick up bits and pieces on the web. But I still have no real clear idea on best times to consume or how much. I get up at 4am so I eat a meal in the morning, then again at 7:30am, then 10:15am, then 12:30pm, 2:30pm, 5:00pm, 8:00pm, 10:00pm. My meals vary between a bowl of cereal to turkey sandwich on sourdough with mustard and lettuce to chicken breast. I can't really post everything I eat but I just wanted to give an idea of what times I am eating. I drink close to 90oz of water a day if that does anything.
Day 1, 3, & 5 - Shoulders, Biceps, Triceps, Legs
Machine Military Press Behind the Neck - 4 sets x 12 reps
Reverse Military Press DB's - 4 sets x 12 reps
Preacher Curl - 4 sets x 12 reps
Cable Curls - 4 sets x 12 reps
DB Curls - 3 sets x 10 reps
Machine Lateral Raises - 4 sets x 12 reps
Cable 21's - 4 sets
Dips - 4 sets x 12 reps
EZ Bar Cable Curls - 4 sets x 12 reps
Tricep Extension w/bar on Cable - 4 sets x 12 reps
Tricep Extension w/rope on Cable - 4 sets x 12 reps
Calf Raises - 4 sets x 20 reps
Leg Press - 4 sets x 20 reps
Another shoulder exercise where you stand about two feet away from the cables, and keep your arm at a ninety degree angle, and pull away from you to work your shoulders. No Idea what it is called though. 4 sets x 15 reps.
Day 2, 4, & 6 - Chest, Back, & Legs
Decline Bench Press - 4 sets x 12 reps
Flys - 4 sets x 12 reps
Pull Downs - 4 sets x 12 reps
Rows - 4 sets x 12 reps
Incline Bench Press - 4 sets x 12 reps
Bench Press - 4 sets x 12 reps
Calf Raises - 4 sets x 20 reps
Leg Press - 4 sets x 20 reps
I really lack any good exercises for my chest and back. Everytime I get in there and do all these by the time I am done with just these exercises my chest and back are just done and worn out.
I do ab's and obliques everyday and I have those exercises down pretty well. I know I need to start doing dead lifts and squats but I don't have anyone to show me the proper way to do it and the people at my gym can't even do their curls properly let alone squats. I don't want to injure my back or anything.
This is probably one of the worst programs and diets you have seen but after buying a couple books and reading everything I can on the internet I see so much controversy on what is good and what isn't that I wanted some of your opinions since it is working for most of you.
Be brutally honest. I'd rather do something the right way and look like an idiot for not doing it that way in the first place instead of continuing to do the wrong stuff and see little results.
Age: 18
Height: 5'10"
Weight: 145lbs.
Supplements: 100% Optimum Whey Protein (Cookies N' Cream)
BSN N.O. Xplode Creatine (Orange Citrus)
I just started on the Creatine yesterday, I have been taking 1 scoop (Roughly 19 grams) once a day usually at night before I go to sleep. I have been looking around on bodybuilding.com and on here for more specific ideas as to when to take it but I have still found nothing that gives me a real clear idea. I know that when the loading phase (7 days) is over that I am supposed to cut down to like 5 grams a day.
Been using the protein powder for about a week now. I take a scoop an hour before I workout, and then another scoop immediately after the workout. 1 Scoop = 24.5 grams Once again, I pick up bits and pieces on the web. But I still have no real clear idea on best times to consume or how much. I get up at 4am so I eat a meal in the morning, then again at 7:30am, then 10:15am, then 12:30pm, 2:30pm, 5:00pm, 8:00pm, 10:00pm. My meals vary between a bowl of cereal to turkey sandwich on sourdough with mustard and lettuce to chicken breast. I can't really post everything I eat but I just wanted to give an idea of what times I am eating. I drink close to 90oz of water a day if that does anything.
Day 1, 3, & 5 - Shoulders, Biceps, Triceps, Legs
Machine Military Press Behind the Neck - 4 sets x 12 reps
Reverse Military Press DB's - 4 sets x 12 reps
Preacher Curl - 4 sets x 12 reps
Cable Curls - 4 sets x 12 reps
DB Curls - 3 sets x 10 reps
Machine Lateral Raises - 4 sets x 12 reps
Cable 21's - 4 sets
Dips - 4 sets x 12 reps
EZ Bar Cable Curls - 4 sets x 12 reps
Tricep Extension w/bar on Cable - 4 sets x 12 reps
Tricep Extension w/rope on Cable - 4 sets x 12 reps
Calf Raises - 4 sets x 20 reps
Leg Press - 4 sets x 20 reps
Another shoulder exercise where you stand about two feet away from the cables, and keep your arm at a ninety degree angle, and pull away from you to work your shoulders. No Idea what it is called though. 4 sets x 15 reps.
Day 2, 4, & 6 - Chest, Back, & Legs
Decline Bench Press - 4 sets x 12 reps
Flys - 4 sets x 12 reps
Pull Downs - 4 sets x 12 reps
Rows - 4 sets x 12 reps
Incline Bench Press - 4 sets x 12 reps
Bench Press - 4 sets x 12 reps
Calf Raises - 4 sets x 20 reps
Leg Press - 4 sets x 20 reps
I really lack any good exercises for my chest and back. Everytime I get in there and do all these by the time I am done with just these exercises my chest and back are just done and worn out.
I do ab's and obliques everyday and I have those exercises down pretty well. I know I need to start doing dead lifts and squats but I don't have anyone to show me the proper way to do it and the people at my gym can't even do their curls properly let alone squats. I don't want to injure my back or anything.
This is probably one of the worst programs and diets you have seen but after buying a couple books and reading everything I can on the internet I see so much controversy on what is good and what isn't that I wanted some of your opinions since it is working for most of you.
Be brutally honest. I'd rather do something the right way and look like an idiot for not doing it that way in the first place instead of continuing to do the wrong stuff and see little results.