My training routine

[jamescrock]

I have been training now for about 4 years. I do 3 full body w/o's a week and 2-3 Cardio related sessions a week.

My workout last night for example was:

UPPER BODY PUSH - Bench Press 3 x 8
LOWER BODY PUSH - Squat 4 x 6
UPPER BODY PULL - Wide grip pull ups 3 x 12
SHOULDERS - Push-press 3 x 8

ISOLATION - BB Curl - 2 x 15
ISOLATION - Tricep Dips - 2 x 15
ISOLATION - Incline leg raises - 3 x 8

I use that same format for each workout but always change the exercises/order/sets + reps.

My Cardio usually consists of a distance run on one day and sprints on another. I also do a core workout on my Cardio days.

I am always trying to learn and improve and would really appreciate peoples opinions of my workout.

I am in pretty decent shape but want to push further for a really defined physique. I am 6ft and weigh about 13 stone. I don't want to get too big. I guess my goal is to pack on lean muscle. I currently use whey protein + creatine and maintain a very good diet.

[ATZ]

You don't want to get "too big", like it's easy!

At 6ft and 13 stone sounds like you need to add a bit of muscle, to do this you're going to need to get more calories and protein in, preferably from wholefoods. You've made a good start adding a protein powder to your diet for use around WO, but you don't want to rely on this, and creatine is tried and tested. I'd have a look at posts in the diet and nutrition section and maybe post up your daily diet.

[jamescrock]

I know its not easy to get big...I just meant that its not my goal to be built like a brick ****house! I am happy with my size.

With regards to my diet...I try to avoid supplements and get the right nutrition through natural foods...wholefoods.

For example today:

Breakfast - 3 scrambled eggs on wholemeal toast.
1030 - Tuna sandwich and Apple + Red Grapes
Lunch - Wholegrain pasta, chicken and spicy tomato sauce plus Banana
330PM - Protein shake and Plum + Satsuma
Dinner - Salmon, new pots and green beans
Supper - Bowl of cereal or 2 slices wholemeal toast.

I tend to follow this same format but constantly mix up my sandwiches/pasta etc and have different dinners every night. I dont always have perfectly "clean" dinners. Other dinners may be stir-frys, currys, pasta bakes, jacket potatoes etc. I also tend to ease off at the weekends so if I fancy some fizz or chocolate/crisps/takeaway I will.

[elmo322]

iF you want to cut fat increase your protein and fat and drop the carbs more what ratios do you stick with? Do you periodise your training?

[jamescrock]

Ive got to be honest I dont get too obsessed with "ratio's" and alike. With regards to training I do 3 full body w/o's per week on a Monday, Thursday and Saturday and do Cardio on Tuesday and Friday.

My next workout is on tomorrow:

Deadlift - 4 x 6
Incline BP - 3 x 8
Bent over row - 3 x 12
Hang clean + press - 3 x 10

Hammer curls - 2 x 12
Tricep push-downs - 2 x 12

Incline sit-ups - 3 x 15
Reverse crunches - 3 x 12