Newbie Intro and Advice

[ZenMachine]

I figured this was a good of place as any to introduce myself, plus perhaps secure a little advice about my program.

I have been "lifting" for about 3 years. I was one of those guys that you always see at the gym. There at least 3-4 a week. But for some reason never seem to be lifting any more weight, and really never looking all that much better. (At least I wasn't one of those guys who, just talks and never works out). About a month ago I rededicated myself do working out. I now want to be in the best shape my soon to be 30 (tomorrow, yikes) body will allow me to be. I have increased the weight on almost all lifts and lowered the reps. In this month I have seen some changes and definite strength increases. My motivation? About a month ago I broke up with my long time girlfriend and need an outlet for my rage. That plus I want her to see how good I look, when I do eventually run into her again. Not the best of motivations I know, but I will take it.

My workout currently is 5 days I lift in the morning and do cardio at night. I understand this is backward, but at night the gym is so full of jackasses that I can bearly stand the place. The workout breaks down like this:

Chest:
Flat bench 3 - sets
Incline Dumbells - 3 sets
Pec Deck - 3 sets
Flys - 3 Sets
Cable crossovers (occasionally) 3 sets

Back:
Deadlifts (sometimes Stiff Legged) 3 sets
Lat Pulldowns 3 - sets
Cable Rows 3 - sets
1 arm Dumbell rows 3 sets

Arms
Straight bar curl 3 sets
Tricep Dumbell Press - 3 sets
Alt. Dumbell Curls - 3 sets
Tri Pushdowns - 3 sets
Hammer Curls - 3 sets
Rope pulldowns or Kickbacks - 3 sets

Shoulder:
Dumbell military press - 3 sets
Arnold press - 3 sets
Shrugs - 3 sets
Side Raises - 3 sets

Legs:
Squats - 4 sets
Lunges - 3 sets
Extensions - 3 sets
Curls - 3 Sets
Standing Calf Raises - 3 sets.

I try and do abs every 3 days or so. I do cardio 3 - 4 times a week. Usually on the bike at a moderate intesity for 30 - 40 minutes.

For my diet I eat a can of tuna right after lifting in the morning. A 16g protien drink at 9 am. A turkey sandwich, hardboiled egg and carrot sticks at lunch. a 16g protien drink at 3 and a grilled chicken breast at 6. I drink plenty of water 2 gallons minimum. One problem with my diet is the 6 to 8 beers I invariably drink during the week.

For supplements I am currently taking 10g creatine every morning after workout with either grape juice or poweraide. The protien I am currently taking contains glutamine.

Any advice or suggestions would be appreciated,

Zen

 

[Brittany1016]

ZenMachine...

Just for the record I am a professional bodybuilder with crudentials that I dont even want to get into. Youll never talk to another girl who knows so much about the sport... and just for the record - respect the gunZ.

Chest:
Flat bench 3 - sets
Incline Dumbells - 3 sets
Pec Deck - 3 sets
Flys - 3 Sets
Cable crossovers (occasionally) 3 sets

I would suggest starting off like you are doing that looks fine. Flat barbell presses are an excellent mass builder for your pecs (mine are 34D just so you know what Discipline + Teamwork =s) Incline dumbbell presses are a great exercise as well for scupting and thickening your upper pecs. I would drop the pec-deck flyes and alternate them every other week with cable crossovers and keep the dumbbell flyes. All of your free-weight exercises should come first and then your machine/cable exercises should follow.

Back:
Deadlifts (sometimes Stiff Legged) 3 sets
Lat Pulldowns 3 - sets
Cable Rows 3 - sets
1 arm Dumbell rows 3 sets

I also have lats that spread across a region. Deadlifts are the #1 massbuilder for your back not stiff-legged though. I would suggest sticking to strict heavy deadlifts and then move onto either wide-grip front chins. Then you can move onto one-arm dumbbell rows or bentover reverse-grip ez-bar rows. You really want those 3 exerices to build an Olympian back (wide-grip front chins, heavy deadlifts, and bentover rows.)

Arms
Straight bar curl 3 sets
Tricep Dumbell Press - 3 sets
Alt. Dumbell Curls - 3 sets
Tri Pushdowns - 3 sets
Hammer Curls - 3 sets
Rope pulldowns or Kickbacks - 3 sets

I am known worldwide for my 72" Guns that are the size of cars. Straight bar curls and lying ez-bar ext. are the #1 massbuilders for your guns in my opinion. I would keep your next 2 exercises and then for you last 2 move onto hammer curls like you have there but try overhead rope ext.

Shoulder:
Dumbell military press - 3 sets
Arnold press - 3 sets
Shrugs - 3 sets
Side Raises - 3 sets

Everything looks pretty solid except for the shrugs and side-raises they should be flip flopped.

Legs:
Squats - 4 sets
Lunges - 3 sets
Extensions - 3 sets
Curls - 3 Sets
Standing Calf Raises - 3 sets.

Your leg routine looks fine in my opinoin. You might want to alternate lunges with leg presses every other week.

And last but CERTAINLY not least...
Respect The Guns

 

[flex4life]

Zen,
welcome aboard
I am barely adding up 120-150 gms protein in your diet... or my math is off... no carbs after training? Seems like your main source of carbs is coming from the beer...? No fats in your diet? Are you seeing strength gains with this diet & training?

 

[ZenMachine]

I have seen some strength gains using my current diet. Also have been dropping some of the body fat. I don't know what my % is, but there is a visable difference.

Thanks for the advice.

Zen.

 

[Freak Show]

Don't live and die by the tried and true "3 sets of everything" bodybuilding regime. There is nothing wrong with doing one or two sets of more exercises. Shorten up the rest periods and you've got a great environment for some hypertrophy and fat loss. After a few months of this, switch gears and train more like a powerlifter: i.e. few basic mass building exercises(1-2) with few reps (3-6), more sets (4-6), and long rest intervals(3-5min.). Bodybuilders can benefit from a few months of powerlifting. Allows you to recruit higher threshhold motor units bodybuilding doesn't reach. If you want some more ideas, email me or something. Good luck.

 

[ZenMachine]

Thanks for the advice. Every couple of months I try to change the workout a little bit. The most recent incorporated supersets. Next changeover I will try a little more powerlifting orientated regime.