any advice you can give me

J

josh 60

0
I lost 50 pounds last year from walking/jogging/running but that stopped working. so in december I bought an olymic freewieght set and I recently bought a used preacher bench from a local gym. Ive lost 10 lbs since i started and gained noticable muscle mass. Im not sure what my body fat percentage is now but I want to get it to about 10-15% and gain some more muscle mass. Heres what i do.

monday, wednesday, and friday:bench presses 6 x 8-10 2 minute rests
DB tricept extensions 3x 10 30 second rests
DB flys 3-4 x 10 rows inbetween sets
DB bent over rows 3 x10 flys inbetween sets
preacher curls or standing curls 3x10 1minute rests
tuesday, thurday, and saturday: treadmill-5 min. warmup
20 min. at 6 mph
5 min. cool down
I use one of these days if i need another rest day
sunday: rest

Im starting to do dead lifts but im mostly trying to get good form right now. I want to also start doing military presses. I need to start working my abs (my least favorite exersise).

i try too get 8 hour of sleep which i should be getting now.

IM NOT TO GOOD WITH DIETS BUT HERES WHAT I'VE DONE SO FAR
-I havent drank a drop of soda in 8 months
-since this week I have 3 poached eggs with 3 pieces of wieght toast with and i drank as much of the yoke as i can
-I try drinking 3 servings of 2% milk a day
-I drink around 50 to 80 oz of water a day
-I drink about 16 oz. of 100% juice
-I have a turkey sandwinch for lunch
-I eat a serving of roasted unsalted soybeans and a serving of almonds
-I eat whatever for supper usually something containing beef or chicken with a serving of vegtables

If anybody sees something i shouldnt be doing or something I could add or change, any advice would be appreciated.
 
--Drop your sets or your reps on your bench

--Rows before extensions (always compound before isolation)

--Change your exercise selection between the three days and use a varying set/rep scheme (always keep the body guessing to some extent)

--close grip bench or skull crushers better than db extensions (skip the SC's if they hurt your elbows)

--add in hack squat, deadlift, lunge, or 1 leg squat into the workout (hack or deadlift would go first)

--push presses are better than military presses

--V ups, double crunches, full contact twists, weighted russian twists are some of the better ab movements

--add intervals for your cardio instead of just the steady state cardio

--stop drinking the yokes

--drink 120 ounces of water daily

--eat more vegetables and fruit

--eat cottage cheese before bed and oatmeal in the morning

--skip the soy
 
Thanks for the advice evolution!! I should be able to drop my set cuz im trying to decrease the rest time in between sets to 1 minute. Whats the reason for droping sets or reps? I ment to say i drain as much of the yoke as i can. What reson should I skip soybeans? Im only doing jogging on the treadmill for winter until i can get outside to start some interval training. Ill try out those exersizes. I need to drink more water. Ill start eating cotage cheese and oatmeal. Should i eat it right before bed cuz usually i dont eat past 7:30.
 
For sets/reps on bench, no reason to do that much, specially when you are working chest three times a week. 5X8 would be the highest I would go and then with you doing flyes, I would do a 5X5 on bench.

Soy sucks.

Cottage cheese before bed is good, like 30-60 minutes.
 
I try drinking around 120 oz. of water now and i started doing deadlifts. i like deadlifts so far they really get my blood pumping. I plan on replaceing tricep presses with skull crushers on monday. i also need to work in a shoulder workout. oh yeah and abs :mad: I hate ab workouts. I think I might do abs on my cardio days.
 
i do mine on my cardio days also. allows you to concentrate more on them rather than performing them on lifting days.

besides the exercises evolution mentioned, i've been doing whats referred to as planks or bridges or table tops. crunches had grown stale. ;)
 
natural peanut butter, eat the yokes or at least a few, get a multi-vitamin and some EFA's (flax is easyist, or total EFA's) keep it refrigerated get it by the bottle. eat 5-6 meals a day, for abs along with abear you can try this:stick a heavy dumbell on your chest, and do situps on a decline somthing for reps of 8-10 set's of 3-5 make sure it's enough weight most people can do more than they think, for beginners of your size 65LBS should be warmup.
 
no pills are ok, but you need a good brand. try one from bodybuilding.com, GMC mainly carries junk from what ive seen there anyway. as for brands: twin labs, beverly inc, NOW foods are some good ones. well if you do get it from GNC then yes no pills the "fillers" they use will not breakup and you'll end up poopn out most of the stuff, but good brands use "fillers" that actually help absorption.
 
phaledax said:
stick a heavy dumbell on your chest, and do situps on a decline somthing for reps of 8-10 set's of 3-5 make sure it's enough weight most people can do more than they think, for beginners of your size 65LBS should be warmup.
Click to expand...
Is that as effective as doing 100s of sit ups?
 
i feel that using both would be most effective.. doing 100 situps one day and that weighted exercise another..
 
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