Hafa Adai ! (greeting in guamanian)

M

mgelo

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Hi, I'am mgelo(emgelo) and I'am 5'3", weigh 146 lbs 28 years of age. I am not a beginner to weight training as I was training about 3-4 years ago. I did have a long lay-off from training due to relocating. I decided to get back into training about a month ago when I had a sports injury(sprain knee)on march. I felt that I was getting heavy(belly) and my knees could not support my weight, that was my theory. I want to bulk up but I workout out by myself without a spotter and sometimes I wanna go heavy. How can I make gains working out alone? Right now this is my current workout plan:

MONDAY: CHEST AND BACK
REST 1 MINS. BETWEEN PAIRS. 2 MINS. BETWEEN SUPERSET

SUPERSET 1 : 4 SETS x 8-12 REPS
INCLINE BENCH BARBELL,
LAT PULL DOWNS,

SUPERSET 2 : 4 SETS x 8-12 REPS
INCLINE BENCH DUMBELLS,
BARBELL ROWS,

SUPERSET 3 : 4 SETS x 8-12 REPS
INCLINE FLYS,
T BAR ROWS
CARDIO : 10 SETS OF 1 MINS SPRINTS W/ 60 SEC REST
TREAD MILL

TUESDAY: AB DAY 2 SETS x 20 REPS
ROMAN HANGING CHAIR
HANGING LEG RAISE
BICYCLE KICKS
VERT. CRUNCHES
REVERSE CRUNCHES
EXERCISE BALL CRUNCHES
CARDIO: 10 SETS OF 1 MINS SPRINTS W/ 60 SEC REST

WEDNESDAY : ARMS
REST 1 MINS. BETWEEN PAIRS. 2 MINS. BETWEEN SUPERSET
SUPERSET 1 : 4 SETS x 8-12 REPS
2 ARM SEATED PREACHER CURLS
SKULL CRUSHERS

SUPERSET 2 : 4 SETS x 8-12 REPS
1 ARM PREACHURE CURLS
TRICEP EXSTENSIONS W/ V BAR

SUPERSET 3 : 4 SETS x 8-12 REPS
ALTERNATING INCLINE DUMBELL CURLS
DIPS ( BETWEEN 2 BENCHES )
CARDIO: 10 SETS OF 1 MINS SPRINTS W/ 60 SEC REST

THURSDAY : AB DAY 2 SETS x 20 REPS
ROMAN HANGING CHAIR
HANGING LEG RAISE
BICYCLE KICKS
VERT. CRUNCHES
REVERSE CRUNCHES
EXERCISE BALL CRUNCHES


FRIDAY : SHOULDERS
REST 1 MINS. BETWEEN PAIRS. 2 MINS. BETWEEN SUPERSET
SUPERSET 1 : 4 SETS x 8-12 REPS
BARBELL SHOULDER PRESS
DUMBELL SHOULDER PRESS

SUPER SET 2 : 4 SETS x 8-12 REPS
FRONT RAISES SEATED
SIDE RAISES SEATED

SUPERSET 3 : 4 SETS x 8-12 REPS
REAR RAISES ON INCLINE BENCH OR MACHINE
UPRIGHT ROWS
CARDIO : 10 SETS OF 1 MINS SPRINTS W/ 60 SEC REST


SATURDAY : AB DAY 2 SETS x 20 REPS
ROMAN HANGING CHAIR
HANGING LEG RAISE
BICYCLE KICKS
VERT. CRUNCHES
REVERSE CRUNCHES
EXERCISE BALL CRUNCHES

SUNDAY : LEGS
SUPERSET 1 : 4 SETS x 8-12 REPS
LEG EXSTENSIONS
LYING LEG CURLS

SUPERSET 2 : 4 SETS x 8-12 REPS
LEG PRESSES,
SEATED LEG CURLS,

SUPERSET 3 : 4 SETS x 8-12 REPS
BARBELL SQUATS
HYPEREXSTENSIONS
CARDIO : 10 SETS OF 1 MINS SPRINTS W/ 60 SEC REST

It's pretty intense. Also do you think my ab workouts will help me lose my belly. I have been doing this workout for about a month now and I have not notice any gains. I did however dropped 7 lbs.From 153 to 146. It doesn't seem like it(belly is till kinda big) but the scale don't lie. What could I be doing wrong? Ultimately, I wanna gain muscles and lose my belly and have wash- board abs. Any suggestions? Oh.. and in regards to what I eat and take, here is a breif summary:

Breakfast:
Tuna sandwich on wheat bread.
Protein or creatin shake
Sandwich bag of frosted mini wheats.

Lunch:
Subway sandwich meal....sometimes.
Mcdonalds (Chicken nuggets or Fish fillet sandwich)
Busy most of the time so fastfood is my only choice at times.

Dinner:
1 scoop of rice
Chicken, beef or pork.
Protein Shake

Doesn't sound healthy huh?
What should you suggest?

These are my supplements I am currently taking:

Methyl 1D (Started yesterday) w/ I-GH-1,Liquid Masterdrol,NO infuse and SLIN. Most of these were sold in pairs at vitamin world.

Muscletech naNOx9
MHP Glutamine-sr
Nitrotech Hardcore protein
Lg Science Cold Fusion creatine
Centrum daily Vitamins.

Well thanks for time reading my post. Feel free to drop some advice or thoughts.

mgelo
 
Welcome.

I dont necessarily like your program. It has 3 ab and 1 arm day but only 1 leg day. If you can workout 7 days a week, then you're already at an advantage over most. I would read the stickies here and then look into an upper/lower split routine 4 times per week.
 
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