Ok, so I have been lifting / training for about 10 weeks now, and i have been recording my progress in a spreadsheet, so i can get a good idea of what is working, and what isnt. Also, im recording my weight every week to see how things are moving along.
So far, this is how my weight has progressed since i started recording the data:
This is in kilograms, not pounds, sorry for those still using the imperial system
So far im pretty damn happy, as im not taking any supplements (have a bag of whey on order though ) and i am not eating a phenomenal amount , although i want to. (i just dont have the money for that right now).
Im training for sport specific performance (ice hockey), not for looks or bodybuilding etc, so keep that in mind ..
And now my questions...
Currently im changing the exercises i do every 3 weeks, except for some important ones like squats, deads, bench, and good mornings.
My split goes like this:
Mon - On-Ice Hockey training
Tues - Bis/Tris/abs - weighted chins, curls (alternate between db curls, preachers, barbell each week), overhead tri extensions, good mornings (i will explain why this is here later), close grip bench, crunches, alternating oblique exercises
Wed - Shoulders/back - front db raise, one arm db row, face pulls, lat pulldowns, upright rows, wide grip seated row
Thurs- On thursday i have a session with a rep from the state weightlifting association, going through cleans, powercleans, squats, push presses, etc, working mostly legs and back, with secondary obviously being arms and shoulders etc.. this is why i do GM's on the tuesday, so i can do them and give the lower back time to recover until the thursday... I also do calf exercises like raises, presses on the leg press machine, and running on my toes on the treadmill @ full incline.
Friday - Chest/abs - weighted dips, bench (alternating between DB bench, and BB bench) crunches, db flyes, obliques, and incline bench.
So that is my routine for this 3 week period. This week however i have not felt as though im getting a good workout except when im with the trainer, so i have a feeling there is something wrong with what im doing.
Im wondering if my split is all wrong and if im doing the wrong muscle groups together etc, and if i should be doing more exercises, or less exercises with more sets..
Oh and lastly, I am doing mostly 3 sets of 6-10 depending on exercise that im doing.
Anyone able to give me a run-down of what i can improve? Yes, i know im a n00b, and yes, i know there will be problems with what im doing, but im also very willing to modify it to get the maximum out of my gym time!
So far, this is how my weight has progressed since i started recording the data:
This is in kilograms, not pounds, sorry for those still using the imperial system
So far im pretty damn happy, as im not taking any supplements (have a bag of whey on order though ) and i am not eating a phenomenal amount , although i want to. (i just dont have the money for that right now).
Im training for sport specific performance (ice hockey), not for looks or bodybuilding etc, so keep that in mind ..
And now my questions...
Currently im changing the exercises i do every 3 weeks, except for some important ones like squats, deads, bench, and good mornings.
My split goes like this:
Mon - On-Ice Hockey training
Tues - Bis/Tris/abs - weighted chins, curls (alternate between db curls, preachers, barbell each week), overhead tri extensions, good mornings (i will explain why this is here later), close grip bench, crunches, alternating oblique exercises
Wed - Shoulders/back - front db raise, one arm db row, face pulls, lat pulldowns, upright rows, wide grip seated row
Thurs- On thursday i have a session with a rep from the state weightlifting association, going through cleans, powercleans, squats, push presses, etc, working mostly legs and back, with secondary obviously being arms and shoulders etc.. this is why i do GM's on the tuesday, so i can do them and give the lower back time to recover until the thursday... I also do calf exercises like raises, presses on the leg press machine, and running on my toes on the treadmill @ full incline.
Friday - Chest/abs - weighted dips, bench (alternating between DB bench, and BB bench) crunches, db flyes, obliques, and incline bench.
So that is my routine for this 3 week period. This week however i have not felt as though im getting a good workout except when im with the trainer, so i have a feeling there is something wrong with what im doing.
Im wondering if my split is all wrong and if im doing the wrong muscle groups together etc, and if i should be doing more exercises, or less exercises with more sets..
Oh and lastly, I am doing mostly 3 sets of 6-10 depending on exercise that im doing.
Anyone able to give me a run-down of what i can improve? Yes, i know im a n00b, and yes, i know there will be problems with what im doing, but im also very willing to modify it to get the maximum out of my gym time!
