Alright I've started to get myself into a routine

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AgitatedPancake

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I've been around for a ltitle while, so I feel i know a couple of the do's and don'ts, so yeah. This week I've really given myself a kick in the butt to get my diet in check along with solidify a routine at the gym. So far it seems to be keeping me happy, but I haven't been in the routine long enough to see results, so I would like to see what you all think.

Here's what I've done so far this week:

Wed:

Bench - 125llbs x 10 reps, 3 sets
Seated Rows 120lbs x 10 reps, 3 sets (Machine)
Abs (theres an upright weighted situp-type machine) 130lbs x 10 reps, 3 sets

All supersetted with no rest, so by the time I get back to the first muscle group its good to go again. After those, I do:

Reverse fly's 120lbs x 10 reps, 3 sets (Machine)

One minute break or so between sets.

I can't do anything involving legs right now, as my knees have been giving me trouble. I have an appt with the doctor about them on monday. (I'm thinking I need to add lower back extensions)

Next week I'm thinking of dropping down to 6x4 for the rep/set scheme, as it seems to be more common and from what ive read, more effective.

After that, I went home (gym is like 1/2 a mile away), ate a bowl of Life cereal, went back to the gym and swam laps for about 40 minutes.


Today:
30 mins on a stationary bike, averaging about 80RPMs and keeping my heart rate between 155 and 165 or so, then I cooled down for 5 minutes. After that I hopped on a treadmill for about 15 minutes powerwalking with a steep incline (not hard on the knees), with my heart rate once again at about 150, then cooled down for a few more minutes.

Tomorrow: I want to do it like Wed, but I'm thinking of replacing the bench/seated row with dips/pullups, and have that change off weekly.

So far from doing the 3 different forms of cardio, I've noticed I have much more enthusiasm for it, as its not the same old thing every time.

Also, please check out my fitday here.

Don't mind todays, I had some stuff that I didn't put on, but look at the previous 2 days. I'm 6'2" 220lbs, from the calculators online my daily expenditure is about 2800 or so. I need to add in some protein it looks like, but is that it?

Sorry the post is so long, but i'm pretty excited about all this so far. Please, be critical if need-be, tell me what im doing right and wrong =D
 
Wow there is no way that is all you are eating. You need to eat more. Where is the real food? You have a few fruits, and supplements... and thats is about all. Yes you need to add some REAL complete proteins, and veggies.

Are those homemade bars? If not, drop them. Kill the granola bars. What is whole grain white? Is that bread? If so it needs to go.

You seem to like granola bars, do you like oats? Replace the life with oats.

You need- real proteins, veggies, and complex carbs
 
the protein shake is actually a meal replacement type of shake, not the regular whey in milk type of shake. I understand that I do need to up my real protein intake, i'm gunna have to pull out the george forman and cook some chicken breasts. I have one of those protein bars pretty often, but the chewy granola bars are not something I eat very often.

And when you say I need to eat more, do you mean caloricly or in a good-food sense? I'm trying to balance around 2200 calories a day or so, I thought tat was an alright amount....

Thanks for the info on the diet, what do you think about the workout?
 
AgitatedPancake said:
the protein shake is actually a meal replacement type of shake, not the regular whey in milk type of shake. I understand that I do need to up my real protein intake, i'm gunna have to pull out the george forman and cook some chicken breasts. I have one of those protein bars pretty often, but the chewy granola bars are not something I eat very often.

And when you say I need to eat more, do you mean caloricly or in a good-food sense? I'm trying to balance around 2200 calories a day or so, I thought tat was an alright amount....

Thanks for the info on the diet, what do you think about the workout?
Click to expand...
Your protein shake that you are having is just like a regular protein shake + sugar. Get regular protein, stop using that garbage. Same with the bars, filled with sugar and garbage.

Well your last day you had 1,100 calories... But yes you need to have more real food. Don't replace meals.

What do you have access to in the gym?
 
In the first post I said on the last day I ate out and couldnt find the nutrition info on it, so I didnt add it, trust me I'm eating way more than 1100 calories, my diest isn't THAT horrible.

I have access to basically anything I want at the gym, machines and freeweights. They might not have the means to do every single workout, but every muscle group, yes.

Today the pool was off-limits because of elementary school graduation something or other, so instead I went on the treadmill, 40 mins @ 3.5mph, 8 incline (I don't know what they use as a measurement), kept my heart rate between 150 and 165 the whole time not including warmup and cooldown.

I did 6x4 on the weight training, and enjoyed it more.

Assisted dips
Assisted pull-ups (back of your hands facing you, semi-wide grip)
Ab machine

supersetted like before with no breaks except for a little water after abs

then reverse fly's but I forgot to do the lateral raises for my shoulders =P
 
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