Thread: Check My Training?

Originally posted by SmokinRob
Right now I weigh 108 kilos at 5ft, 9", and staying close to a high protein/low carbo eating plan. I want to be around 95 kilos and have gained some strength.

(I used to ride mountain bikes/road semi professional and I have a lot of leg strength but my upper body needs work)


Chest= 3 Movements

Flat Benches (BAR)- 20 kilos, 15 reps, 3 sets
Incline Bench (BAR) - 20 kilos, 15 reps, 3 sets
Incline Flies (Dumbells) 15 Kilos, 15 reps, 3 sets
If your going for strength, drop your reps to 4-6 and up your weight, if you want to put on muscle 6-8 is the basic rule of thumb.

Triceps = 2 Movements

Overhead Tri Extensions - 15 kgs - 15 reps, 3 sets
push downs or CG Bench - 10kgs - 15 reps, 3 sets
Again, drop your reps and up your weight

Legs

Leg Extensions - 90 kilos, 12 reps, 3 sets
Hamstring curls - 30 kilos, 12 reps, 3 sets
Squats - 90 kilos, 12 reps, 3 sets
Again, drop your reps and up your weight


Anyone have any suggestions as to how I can improve my upper body strength and lose a few kilos using the above equipment?

what about your back, bi's and shoulders? how often a week are you working out? What are your goals?

Yeah, where are your back, bi, shoulder, and calf workouts?

I work out 2-3 times a week

Biceps

Bicep Curls:3 Stes, 10kgs

Seated dumb bell curls: 3 sets 10 kilos


BACK

This is a point I havent thought of with the dumb bells, bench and bar, what exercises am I able to do?



Thanks for the help!!

How yer doing?

I looked at your workout and please don't take it personel but for someone who weighs 108kg your upper body strengh is extremely weak. But thats ok, you will build on this easily if you train right. You say you want to drop your weight but still build muscle and strengh. Scotty is right. Drop your reps down to 3-4 and increase your weight. If your protein intake is high, you shouldn't lose too much muscle and hell will probably gain more muscle and alot more strengh.

For your chest routine, in your first exercise, Do three warmup sets of 8, 6 and 3 reps gradually increasing the weights but not too much. Then for your main sets. Now jump to your heaviest weight and do 5 sets of 3 reps with the same weight and don't worry if cam't get 3 reps in all sets. When you do, increase the weight slightly and just keep on doing this from week to week.

The same goes for all your other bodyparts you choose to train. But you might want to cut your exercises in each workout. If your training heavy, and with 5 sets at each exercise, keep it simple.

For your back, include Deadlifts and begin with a light weight and do 2 reps. Then with each set increase the weight in jumps of 10 30 kg and continue to do 2 reps. Only stop when you are unable to do 2 reps. Make sure you increase the weight every week or workout even if its only 2.5 kilos.

If your going to include some high rep isolation exercises do them last in your routine. Always do your most demanding heavy stuff at the start. Every so often, do heavy negatives for your bodyparts. ONLY do 2 sets at the most for each of your bodyparts and just use it for Bench Press, Shoulder press, Skullcrushers, Barbell curls, stuff like that. You'll need spotters for this though.

For the negatives - Choose a weight you can do for 1 or 2 reps but have your spotters lift the weight e.g Bench Press , lift the weight upto arms lengh. Then tell them to let go and from here you will lower the weight to the count of 5sec. As the bar touches your chest, the spotters will lift the weight up to arms lengh again and again you will lower the weight to the count of 5. You will not perform positive reps when doing this negative phase, only your training partners will lift the weights. You'll only try to controll the negative part of the exercise.

As the weight gets lifted back to arms lengh by your spotters after your negative rep, this will count as 1 rep. Keep going untill you do as many as you can. Aim for 12 reps. This will be set1. You can do another set if you feel up to it. Its great, i've tried it for 3 weeks and experienced some good gains. Don't stay on it for too long. Once you come off it go back to your 3 rep routine and continue untill you can't seem to increase your weight anymore. At this point go back to your NEGATIVE training. With this negative training, make sure you increase the resistance by 5 - 10kg each week if you can and keep going in this direction. Each time you go back to each of your routines, you should be using more weight.

Thanx for all the help and I'm going to take your advice.

For someone my size I am weak, and I know it, but thats okay cause I intend on changing that. And I'm working hard on improving.

It's all motivation for me and I'm a concentrated guy. I dont give up.

i'll post again on Monday with how I have gone with the exercises.


RC

Good luck, nice to hear that you are dedicated