how am i doing?

[5'9']

I follow the routing below 2X a week (mon,wed) at the gym.
On Friday follow the workout outlined in Arnie's Bodybuilding for men.
However i am shortly going to increase the gym workouts to 3X a week.
i am 5'9 and 11st 1lb .

GYM(Mon,Wed)

warm-up
Carido - Treadmill for 20 mins

Weights

Chest Press 3 sets for 10 reps @ 63Kg (139 Lbs)
Pullovers 3x10 @ 56 Kg (124 Lbs)
Standing Calf Raises 3x10 @ 88 Kg (194 Lbs)
Seated Leg Press 3x10 @ 115 Kg (254 Lbs)
Lat Raises 3x10 @ 35 Kg (77 Lbs)
Lower Back 3x10 @ 77 Kg (170 Lbs)

After Working through the above routine i go back and repeat again ^^^

Finally....

Lat Pulldowns 3x10 @ 49Kg (108 Lbs)
Ab Crunches 50 reps @ 10Kg (22 Lbs)

Since starting i have seen a marked improvement in my strength.
food Wise i try to eat plenty of Protein and have 4(small) meals a day
and also have 2 Protein shakes a day (one first thing in the morning, second right before bed,
or after training depending on the night, 22gram per serving)


Does the above routine seem adequate, and what can i do to improve it?

Thanks

 

[gwcaton]

What are your goals ? fat loss? Mass?

To give you the help possible people are going to want to know more details? Have you read the stickies at the top of each forum? Those are full of a lot of useful information .

Gary

 

[P-funk]

If you can go back and repeat the exercise once you are done then you need to up the weight. One time through should kill you.

 

[5'9']

my goal is to build mass mate, yeah P-funk i take on what your saying, i will try that at the gym tommorow..i just feel the longer im actually training at the gym the more i will get out of it,rather than upping the weight n fininshing in half the time..?

thanks for the replies so far!

 

[myCATpowerlifts]

Originally posted by 5'9'
my goal is to build mass mate, yeah P-funk i take on what your saying, i will try that at the gym tommorow..i just feel the longer im actually training at the gym the more i will get out of it,rather than upping the weight n fininshing in half the time..?

thanks for the replies so far!

thats totally wrong

intensity over volume
dont spend longer than an hour in the gym for a workout

 

[Jezziah]

^^^what he said

 

[5'9']

so maybe if i upped the sets to 4 instead of 3 and only did each excercise once then that would be better? when finishing the last two reps on the third set..i am really struggling, so i dnt think im ready for a weight increase yet?

 

[5'9']

also should i drop the cardio as my goal is to gain mass? i do cardio as i wanna keep fit but i reliase it may be counter productive to mass building

also do you guys ever have trouble finding new high protein foods to eat for dinner etc without eating tuna every day etc...im struggling!

 

[Willdebeast]

8 egg whites ,2 scoops whey twice daily

 

[5'9']

willdebeast- the egg whites,do you mean boiled eggs..not raw!?

cheers man

 

[Willdebeast]

i mean raw buddy. mixed with whey and a little milk makes a great shake 70gs protien. dont be afraid of raw eggs. chances of samanila are very low 1 in 30 000. i buy them already separate in the style of milk cartons just pour mix and chug. 140gs is probably more than half of your needed intake. not bad.

peace

 

[5'9']

thats a good idea..what the egg white and yolk are already seperated? i wonder where i can get them from (UK)

thanks buddy......

btw any ideas on my routine?

 

[Sweep14]

Originally posted by 5'9'
thats a good idea..what the egg white and yolk are already seperated? i wonder where i can get them from (UK)

thanks buddy......

btw any ideas on my routine?

If I were you I wouldn't drink them raw. The chances may be low, but if you do get it you can watch your gains go down the toliet, literaly. But if you still want to, the usually have them in the grocery store near the eggs.
Also, if you have a prettly low b/f then you can probly drop the cardio, but if it's over about 15% you should stick with it.