Critique effectiveness of my work out

ExFatty · 08-09-2007, 06:44 PM

I train at home.
Weight: 145
Height: 5'11
Goals: Muscle gain with minimum fat gain.
Reps: 3x8
Total- Calories: 3145 Fat: 67.5g-20% Protein: 205g-30% Carbs: 381g-50% Fiber: 30+g

Monday 1hr 10 minutes
10 minutes on treadmil warm-up
Back: Bent-over Barbell Rows
Chest: Bench Press, Dumbell Press, Incline Dumbell Press
Shoulders: Upright Rows
Legs: Leg Extensions, Dead lifts
Biceps: Barbell Curls, Dumbell Curls
Triceps: Bench Dips, Lying overhead DB extensions
Calfs: Weighted Calf Raises
Abs: Weighted Crunches

Tuesday - 30 minutes at 3.5 mph on treadmil

Wednesday: 1hr 10 minutes
10 minutes on treadmil for warm up
Back: Bent-over Barbell Rows
Chest: Bench Press, Dumbell Press, Incline Dumbell Press
Shoulders: Upright Rows
Legs: Leg Extensions, Dead lifts
Biceps: Barbell Curls, Dumbell Curls
Triceps: Bench Dips, Lying overhead DB extensions
Calfs: Weighted Calf Raises
Abs: Weighted Crunches

Thursday- 30 minutes at 3.5 mph on treadmil

Friday- 1hr 10 minutes
10 minutes on treadmil for warm up
Back: Bent-over Barbell Rows
Chest: Bench Press, Dumbell Press, Incline Dumbell Press
Shoulders: Upright Rows
Legs: Leg Extensions, Dead lifts
Biceps: Barbell Curls, Dumbell Curls
Triceps: Bench Dips, Lying overhead DB extensions
Calfs: Weighted Calf Raises
Abs: Weighted Crunches

Saturday- 30 minutes at 3.5 mph on treadmill

Sunday- Off

Scarface30 · 08-09-2007, 06:55 PM

instead of doing bodyparts, you could try a movement on each plane - ie horizontal push (bench incline, flat) horizontal pull (any kind of rowing) vertical push (OH presses, dips) vertical pull (pullups, lat pulldowns).

as for the legs, squats and deadlifts are a good exercise for those, then some uni-lateral stuff such as step-ups, lunges that sort of thing.

maybe have a variety of exercises too, so - for example - instead of doing bentover BB rows every day, try doing those on Monday, DB rows on Wednesday and maybe seated cable rows on Friday.

take a look at the stickies too, they are a great help for pretty much everything.

thats just my 2 cents worth.

ExFatty · 08-09-2007, 06:58 PM

I forgot to post that I work out at home so squats and pull ups are not possible or they would definately be in there cause they are two of my favs. I will have another gym membership in a couple of months but this is what I have to work with at home.

Musclebeach · 08-11-2007, 01:27 AM

Eat more. Good food ratio though!

ExFatty · 08-12-2007, 11:30 PM

Eat more? I dunno man because over the past week I have gained somewhere from 3 to 10 pounds but water weight is keeping me from telling it exactly but I am pretty sure it is not all muscle but some fat gain is fine but if I up it anymore I am afraid I will be taking in too many calories and putting on alot of fat and not that much muscle which I don't want.

Musclebeach · 08-12-2007, 11:47 PM

I say eat more because you are 5'11" and 145 and 19. I am guessing your metabolism is through the roof and with your cardio... 3100 isnt enough.

As far as H2O gains go... Watch your sodium intake... try to keep it constant from day to day and week to week.

ExFatty · 08-12-2007, 11:51 PM

Not so sure about the metabolism as a matter of fact it is rather slow see I used to weigh 290 pounds but I lost alot of weight over the past two years so by that I would say I have a slow to moderate metabolism but I dunno I will up it a little more and see what happens but the scale is moving pretty well right now but like I said it is mostly water my sodium intake is kinda high too.

Musclebeach · 08-12-2007, 11:58 PM

Oh I didnt realize you had lost so much weight, good work! Now your name makes sense.

Try the sodium thing and if you keep it constant you will stop gaining H2O after about a week and then you will see your true gains (well fat and muscle, but not H2O).

ExFatty · 08-13-2007, 12:00 AM

Yeah it was pretty hard but it cost me alot of muscle. What would be a good sodium range to stay in?

Musclebeach · 08-13-2007, 12:22 AM

I think RDA values are <3000... so 1500-2500.

08-09-2007, 06:44 PM	#1
ExFatty Registered User Join Date: Aug 2007 Location: Mississippi Posts: 17	Critique effectiveness of my work out I train at home. Weight: 145 Height: 5'11 Goals: Muscle gain with minimum fat gain. Reps: 3x8 Total- Calories: 3145 Fat: 67.5g-20% Protein: 205g-30% Carbs: 381g-50% Fiber: 30+g Monday 1hr 10 minutes 10 minutes on treadmil warm-up Back: Bent-over Barbell Rows Chest: Bench Press, Dumbell Press, Incline Dumbell Press Shoulders: Upright Rows Legs: Leg Extensions, Dead lifts Biceps: Barbell Curls, Dumbell Curls Triceps: Bench Dips, Lying overhead DB extensions Calfs: Weighted Calf Raises Abs: Weighted Crunches Tuesday - 30 minutes at 3.5 mph on treadmil Wednesday: 1hr 10 minutes 10 minutes on treadmil for warm up Back: Bent-over Barbell Rows Chest: Bench Press, Dumbell Press, Incline Dumbell Press Shoulders: Upright Rows Legs: Leg Extensions, Dead lifts Biceps: Barbell Curls, Dumbell Curls Triceps: Bench Dips, Lying overhead DB extensions Calfs: Weighted Calf Raises Abs: Weighted Crunches Thursday- 30 minutes at 3.5 mph on treadmil Friday- 1hr 10 minutes 10 minutes on treadmil for warm up Back: Bent-over Barbell Rows Chest: Bench Press, Dumbell Press, Incline Dumbell Press Shoulders: Upright Rows Legs: Leg Extensions, Dead lifts Biceps: Barbell Curls, Dumbell Curls Triceps: Bench Dips, Lying overhead DB extensions Calfs: Weighted Calf Raises Abs: Weighted Crunches Saturday- 30 minutes at 3.5 mph on treadmill Sunday- Off Last edited by ExFatty : 08-09-2007 at 07:05 PM.

08-09-2007, 06:55 PM	#2
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,770 Photos: 2	instead of doing bodyparts, you could try a movement on each plane - ie horizontal push (bench incline, flat) horizontal pull (any kind of rowing) vertical push (OH presses, dips) vertical pull (pullups, lat pulldowns). as for the legs, squats and deadlifts are a good exercise for those, then some uni-lateral stuff such as step-ups, lunges that sort of thing. maybe have a variety of exercises too, so - for example - instead of doing bentover BB rows every day, try doing those on Monday, DB rows on Wednesday and maybe seated cable rows on Friday. take a look at the stickies too, they are a great help for pretty much everything. thats just my 2 cents worth.
	Warning: Seismic Testing Zone Looks like the records will have to wait...

08-11-2007, 01:27 AM	#4
Musclebeach Registered User Join Date: May 2004 Posts: 364 Photos: 11	Eat more. Good food ratio though!
	Read my journal: Wheelchair? So what... Impossible is Nothing

08-12-2007, 11:47 PM	#6
Musclebeach Registered User Join Date: May 2004 Posts: 364 Photos: 11	I say eat more because you are 5'11" and 145 and 19. I am guessing your metabolism is through the roof and with your cardio... 3100 isnt enough. As far as H2O gains go... Watch your sodium intake... try to keep it constant from day to day and week to week.
	Read my journal: Wheelchair? So what... Impossible is Nothing

08-12-2007, 11:58 PM	#8
Musclebeach Registered User Join Date: May 2004 Posts: 364 Photos: 11	Oh I didnt realize you had lost so much weight, good work! Now your name makes sense. Try the sodium thing and if you keep it constant you will stop gaining H2O after about a week and then you will see your true gains (well fat and muscle, but not H2O).
	Read my journal: Wheelchair? So what... Impossible is Nothing

08-09-2007, 06:58 PM	#3
ExFatty Registered User Join Date: Aug 2007 Location: Mississippi Posts: 17	I forgot to post that I work out at home so squats and pull ups are not possible or they would definately be in there cause they are two of my favs. I will have another gym membership in a couple of months but this is what I have to work with at home.

08-12-2007, 11:30 PM	#5
ExFatty Registered User Join Date: Aug 2007 Location: Mississippi Posts: 17	Eat more? I dunno man because over the past week I have gained somewhere from 3 to 10 pounds but water weight is keeping me from telling it exactly but I am pretty sure it is not all muscle but some fat gain is fine but if I up it anymore I am afraid I will be taking in too many calories and putting on alot of fat and not that much muscle which I don't want.

08-12-2007, 11:51 PM	#7
ExFatty Registered User Join Date: Aug 2007 Location: Mississippi Posts: 17	Not so sure about the metabolism as a matter of fact it is rather slow see I used to weigh 290 pounds but I lost alot of weight over the past two years so by that I would say I have a slow to moderate metabolism but I dunno I will up it a little more and see what happens but the scale is moving pretty well right now but like I said it is mostly water my sodium intake is kinda high too.

08-13-2007, 12:00 AM	#9
ExFatty Registered User Join Date: Aug 2007 Location: Mississippi Posts: 17	Yeah it was pretty hard but it cost me alot of muscle. What would be a good sodium range to stay in?

08-13-2007, 12:22 AM	#10
Musclebeach Registered User Join Date: May 2004 Posts: 364 Photos: 11	I think RDA values are <3000... so 1500-2500.
	Read my journal: Wheelchair? So what... Impossible is Nothing

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