Kinda Newbee Wanting Some Advice

[GeordieWardy]

Hi this is the first time ive posted so i dont really know what im doing

So im 16 and used to go to the gym a few days a week but then got lazy and stopped. A few years later i decided i got to fat and went on a diet i then changed my mind and decided i wanted to start lifting weights again so i recently set up my own little gym in my spare room with dumbells and benches (but no machine stuff) and im proud that ive been sticking to it for a good 4 month!

Im wanting to gain some good soild muscle and improve my overall body shape as im 72kg and 176cm but havent really got a proper routine i stick to.

I generlly do my bi's tri's shoulder's and chest in a workout. Then my back forarm and legs and just alternate between different exercises.

I like to think i eat good food when im at home but as im till in school ive got to eat the rubbish they give you during the day
I also take protein, creatine and bcaa although i dont know how necessary the last 2 will be for me. Im pretty pleased with how its going but i would appreciate some real advice on what i should be doing

Ive posted some pics from dec (1 month and ive lost the front of my body for that time) an then 2 from the middle of jan (excuse the low shorts please) but dont have a clue where they are going to show on the post any comments and improvements are welcome

[GeordieWardy]

Wow them photos have come out very big but sorry for the low shorts again my mam always say pull your pants up haha

[dope540]

welcome dude.

post up your approx daily diet and current training routine. stuff like what exercises you do, sets and reps.

[Martinb]

I think you need to pull your shorts up a bit!

[GeordieWardy]

Hi thanks everyone

this is what i usally eat
well i usally have some weetabix a bagel or toast for breakfast
then a school sandwich at around 10.30 - 11
another big homemade chicken or tuna sandwich full of salad for my dinna
then just whatever my mam cooks for tea and i try to have fruit when im at home instead of eating rubbish.
Ive got to say i havnt always ate like this last year i used to have a double chease burger everyday for my dinner with my mates and i just couldnt eat another one after a year of them haha

my last 2 workouts was this

front body
(3km bike ride on a exercise bike warm up)
dumbell curls 12.5 x 12, 15 x 12, 15 x 10, 17.5 x 8
tri kickback 7.5 x 12, 10 x 10, 10 x 10, 11 x 8
dumbell press 12.5 x 12, 15 x 12 15 x 12 17.5 x 8
military press 25 x 12 27.5 x 10 27.5 x 10 30 x 8
wrist curls 7.5 x 10 10 x 10 10 x 10
upright row 25x 12 25 x 10 27.5 x 10 30 x 8

back and leg
(2km bike ride warm up)
front pull down 15 x 12 25 x 10 25 x 8 30 x 8
deal lift 25 x 12 27.5 x 10 27.5 x 10
bent over row 12.5 12 15 x 10 15 x 10 17.5 x 8
leg extension 30 x 12 40 x 10 40 x 10
front squat 30 x 12 35 x 10 35 x 10 37.5 x 6
squat 30 x 6 35 x 6 35 x 6 35 x 6

i found a sheet on the internet and i copied my own where i write the exercise and sets so i can know how much i lifted the last time because i only have a bench with attachments for legs and back, a bench i use with the bar, curl bench, a few pairs of dumbells and some bars so i try to vary as many different exercises i can

i have protein (some times with scottish oats) on the morning that im working out and one with creatine after i have finshed and bcaa during the day

[dope540]

Quote

Hi thanks everyone

this is what i usally eat
well i usally have some weetabix a bagel or toast for breakfast
then a school sandwich at around 10.30 - 11
another big homemade chicken or tuna sandwich full of salad for my dinna
then just whatever my mam cooks for tea and i try to have fruit when im at home instead of eating rubbish.
Ive got to say i havnt always ate like this last year i used to have a double chease burger everyday for my dinner with my mates and i just couldnt eat another one after a year of them haha

my last 2 workouts was this

front body
(3km bike ride on a exercise bike warm up)
dumbell curls 12.5 x 12, 15 x 12, 15 x 10, 17.5 x 8
tri kickback 7.5 x 12, 10 x 10, 10 x 10, 11 x 8
dumbell press 12.5 x 12, 15 x 12 15 x 12 17.5 x 8
military press 25 x 12 27.5 x 10 27.5 x 10 30 x 8
wrist curls 7.5 x 10 10 x 10 10 x 10
upright row 25x 12 25 x 10 27.5 x 10 30 x 8

back and leg
(2km bike ride warm up)
front pull down 15 x 12 25 x 10 25 x 8 30 x 8
deal lift 25 x 12 27.5 x 10 27.5 x 10
bent over row 12.5 12 15 x 10 15 x 10 17.5 x 8
leg extension 30 x 12 40 x 10 40 x 10
front squat 30 x 12 35 x 10 35 x 10 37.5 x 6
squat 30 x 6 35 x 6 35 x 6 35 x 6

i found a sheet on the internet and i copied my own where i write the exercise and sets so i can know how much i lifted the last time because i only have a bench with attachments for legs and back, a bench i use with the bar, curl bench, a few pairs of dumbells and some bars so i try to vary as many different exercises i can

i have protein (some times with scottish oats) on the morning that im working out and one with creatine after i have finshed and bcaa during the day

drop the isolation movements.

pull ups
dumbell squats
deadlifts
rows
dumbell clean to press
one arm dumbell snatch

these are some major compounds to include in the workout.

[GeordieWardy]

thanks mate will add these in.

have you got any more i should include? do you think it would be better to scrap that routine and just do compound exercises until i build some base muscle?

[GeordieWardy]

Quote

I think you need to pull your shorts up a bit!

Haha

[GeordieWardy]

Ive started a new routine that i think is an improvment from the last one

warm up
2km on bike
press ups 3 sets of 10
crunches 2 sets of 25

tuesday

dead lift 3 sets 10 reps
tricept kickback 3 sets 10 reps
dumbell close to press 3 sets 10 reps
wrist curls 3 sets 12 reps
one arm row 3 sets 10 reps
front push down 3 sets 10 reps
upright row 3 sets 10 reps
lateral pull down 3 sets 10 reps

wednesday

front squat 5 sets 5 reps getting hevier each time
leg extention 3 sets 10 reps

thursday

day of rest

friday

alternative dumbell curl 3 sets 12 reps
bench press 4 sets 10 reps
lateral raise 3 sets 10 reps
upright row 3 sets 10 reps
chest fly 3 sets 10 reps
military press 3 sets 10 reps
bent over row 3 sets 10 reps
dumbell close to press 3 sets 10 reps

saturday

another day of rest

sunday

extra 7km on bike to equal 10
press ups to fail
cunches with weight plate 5 sets of 10
barbell curls 3 sets of 7
lex extension 2 sets of 10
lateral pull down 3 sets 10 reps
shoulder press 3 sets 10 reps
squat 5 sets of 5 reps increasing weight each time







well i started on sunday so ive only done one workout so far and it went well will be doing tuesdays tomorow so ill post how it goes then

please feel free to criticize as much as you like