alvinspee
12-27-2009, 05:06 PM
hi all
i am a year down the line , iv found that i have the discipline for this and even tho im no hunk iv made quite a few improvements but would welcome any advice that would make a difference
i train 3 days a week , i train chest shoulders n tris one day (benchpress ,1 warm up ,2 sets, then two sets on a pec dec, seated shoulder press x 2 sets, 2 sets of lateral raises and 2 sets of dips
legs back n biceps on the other day , squats ,1 warm up , 2 sets, then 2 sets of close grip chins,2 sets of pulldowns,2 sets of shrugs and 2 sets of curls
then back to first workout, i train tues thurs sun , start wiv 5 mins on a bike to warm up and some situps
I dont drink, i stopped nearlly a year ago after a long drink problem, i stopped smoking bout 5 months ago and i eat reasonably clean, i try to eat 6 times a day, norm at 6am 9am 12.00 3pm 6pm and sometimes at 8pm
due to work my diet norm consists of my own made shakes , 25g of reflex whey ,70g of oats and 400ml semi skimmed milk , one of these is 500 cals
during week i will have 6 of these as opposed to food, i eat solid food at home at weekends, so i eat a minimum of 2500 cals a day sometimes 3000
iv just started drinking 3 litres of water a day , 3rd day in thought id take advantage of holidays to get used to it !:)
i want to be in good shape this summer , i have without made improvements , my arms were originally 12 inches and they are now 14 and a half , and have put bout 5 inches on chest , from 37 and a half to 42 and a half and went from struggling to bench 10kg dumbells to benching 65kg at moment with a barbell etc but still dont have the look i want, i look ok ish from the side but have little shape from the front
is my training ok ? shall i cut back on excercises, cut back on days ? iv heard about 2 days a week and even more abreviated ! ?
i dont do anything else energetic outside gym, try to get 8 hours sleep per night too, oh and im a late starter im 41 !!
but i love the thrill and challenge and in a sick way the discipline , just want some honest advice from all you guys who already have an impressive frame
thanks in advance
heres a pic or two so you can tell me what i need to concentrate on
you can see what i mean bout the frontal shot what i mean about no shape, need to lose the tummy , any advice would be very much appreciated
Pete
i am a year down the line , iv found that i have the discipline for this and even tho im no hunk iv made quite a few improvements but would welcome any advice that would make a difference
i train 3 days a week , i train chest shoulders n tris one day (benchpress ,1 warm up ,2 sets, then two sets on a pec dec, seated shoulder press x 2 sets, 2 sets of lateral raises and 2 sets of dips
legs back n biceps on the other day , squats ,1 warm up , 2 sets, then 2 sets of close grip chins,2 sets of pulldowns,2 sets of shrugs and 2 sets of curls
then back to first workout, i train tues thurs sun , start wiv 5 mins on a bike to warm up and some situps
I dont drink, i stopped nearlly a year ago after a long drink problem, i stopped smoking bout 5 months ago and i eat reasonably clean, i try to eat 6 times a day, norm at 6am 9am 12.00 3pm 6pm and sometimes at 8pm
due to work my diet norm consists of my own made shakes , 25g of reflex whey ,70g of oats and 400ml semi skimmed milk , one of these is 500 cals
during week i will have 6 of these as opposed to food, i eat solid food at home at weekends, so i eat a minimum of 2500 cals a day sometimes 3000
iv just started drinking 3 litres of water a day , 3rd day in thought id take advantage of holidays to get used to it !:)
i want to be in good shape this summer , i have without made improvements , my arms were originally 12 inches and they are now 14 and a half , and have put bout 5 inches on chest , from 37 and a half to 42 and a half and went from struggling to bench 10kg dumbells to benching 65kg at moment with a barbell etc but still dont have the look i want, i look ok ish from the side but have little shape from the front
is my training ok ? shall i cut back on excercises, cut back on days ? iv heard about 2 days a week and even more abreviated ! ?
i dont do anything else energetic outside gym, try to get 8 hours sleep per night too, oh and im a late starter im 41 !!
but i love the thrill and challenge and in a sick way the discipline , just want some honest advice from all you guys who already have an impressive frame
thanks in advance
heres a pic or two so you can tell me what i need to concentrate on
you can see what i mean bout the frontal shot what i mean about no shape, need to lose the tummy , any advice would be very much appreciated
Pete