Monday 1 st August - Starting New Programme

[daveg723]

So Its my 1st log and I'm all Supplemented up with

Creatine Monohydrate
BCAA Plus
Alpha Men
Beta Alanine
True Whey

I'm a massive fan of Rugby and Kyle Eastmond (Even though I'm a Rhinos fan) ttssskkk

I'm going for the more defined, hard, eastmond look. I'm already a naturaly big lad

5'11
about 95KG
Not fat anywhere appart from Love handles and bit of a gut..
Been lifting on and off for about a year or so..Nothing to serious until recently.

so Im going for

Monday: Biceps, Triceps
Wednesday: Back, Lats, Abs
Friday: Chest, Shoulders
Saturday: Lower Body, Abs


Monday
Pre-Workout 10 mins
Exercise Sets Reps
Tricep Pull-Downs (Rope) 3 10
Cable Bicep Curls 3 10
Seated Dumbbell Tricep Extension 3 10
Reverse Curls 3 10
Lying Tricep Extension 3 10
Pull-Ups 3 10
Tricep Dips 3 Failure

Tuesday Morning ~ 30 mins (HIIT)
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Wednesday
Pre-Workout 10 mins
Exercise Sets Reps
Dumbbell Side Bends 3 10
Decline Crunches 3 10
Seated Rows 3 10
Bent-Over Barbell Row's 3 10
Lat Pull-Downs 3 10
Barbell Shrugs 3 10
Wide Grip Pull-ups 3 10


Thursday Morning ~ 30 min (HIIT)
--------------------------------------------------------------------------------

Friday
Pre-Workout 10 mins
Exercise Sets Reps
Incline Dumbbell Press 3 10
Flat Dumbbell Press 3 10
Decline Dumbbell Press 3 10
Overhead Shoulder Press 3 10
Bent Over Rows 3 10
Lateral Raises 3 10
Push-ups 3 10

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Saturday
Pre-Workout 10 mins
Exercise Sets Reps
Squats 3 10
Leg Extensions 3 10
Standing Calf Raises 3 10
Seated Leg Curls 3 10
Yoga Ball Crunches 3 10
Abdominal Plank 3 Until Failure

Sunday Morning ~ 30 min (HIIT)


Diet is going to be somthing based around

Time Meal
Meal 1
7 am 1 Cup Oatmeal
3 Scrambled Eggs

Meal 2
9 am 40 Gram Protein Shake

Meal 3
12 pm Chicken Breast
1 Baked Potato
1 Cup broc

Meal 4 (post workout)
3 pm 40 Gram Protein Shake
1 Banana
1 Gatorade

Meal 5
4 pm 1 Cup Brown Rice
2 Cups Mixed Vegetables
Lean Fish

Meal 6
8 pm 40 Gram Protein Shake



Any input is more than welcome

[daveg723]

So at the moment I'm just doing HIIT everyday 30 mins

and some moderate weights going for the 15 rep range

just to keep the log updated until Monday

[Tauren]

Good luck with your routine and your log, hope you make great progress.

Got to say that looks like a whole heap of exercise you got planned, particularly that amount of HIIT. Make sure you are actually able to recover properly.

[daveg723]

Thanks Tauren,

Yeah I can see what you mean...I may drop Sunday or Thursday HIIT.

[MJ.23]

Youve actually got a 4 day split going so what i would do is this:

Move Wednesdays' workout to tuesday. Take wednesday completely off. Keep thursday the same and move Saturdays' workout to friday. Then on saturday and sunday do the HIIT. Its good to have one full rest day. Its nice to have it during the middle of the week as its mid way through the week's lifting and can help with energy on thursday and friday.

I do a 4 day split and have tried different methods of arranging the days and the monday, tuesday, thursday, friday has always worked best for me.

[daveg723]

Thanks MJ. That does seem a lot better, and makes more sense.

I'll change it up and re-post the routine as and when I'm doing it..

So Monday: Biceps, Triceps
Tuesday Back, Lats, Abs
WED - Off
Thursday: Chest, Shoulders
Friday: Lower Body, Abs

Saturday 30 mins HIIT
Sunday 30 mins HIIT

[daveg723]

So Monday: Biceps, Triceps - Good quick session arms feeling pumped and looking bigger, I can really tell the difference with taking Creatine.
Tuesday Back, Lats, Abs - Felt a bit tense after workign Biceps the day before.. I think I may need to re-think the lay-out..

[stallion87]

Your 4 day split could be improves vastly. If I was you I would consider doing an upper/lower/upper/ lower routine. This would be done say M/T/ (W off) T/F (S, S off)

Or you could go down to a 3 day P/P/L (Push / Pull/ Legs) over M/W/F

If you play a lot of rugby and want a bit of strength and size then maybe Wendlers 5-3-1 might be a good place to start?

Have a peak at fctillidies Training Log and this will also maybe give you some ideas, he plays rugby himself.

Hope this helps.

[daveg723]

Thanks mate,

I've been looking at a Upper/ lower spit for a while, but ive put on a bit of unwanted fat since a knee injury - So the programme above was just to get rid of the weight and get a bit of fitness back, while still retaining strength, hense 10 reps...

I'll have a look, as I'm sore as hell today and was constantly thinking about my Bi's when doing my back yesterday..

So I need to change something...

[Bokers]

fctillidie advised me to do a 50% x 10, 75% x 8, 100% x 6 routine as I also play rugby. It works really well and gives me enough time to recover. I currently gym Mon, rugby train Tues, gym Weds, rugby train Thurs and on Sat either the gym (off season) or rugby match.

Seems to be working well so far and I'm dropping fat too!