my workout and stats

[Kent777]

Junior Member

Registered: Jan 2003
Location: South Carolina
Posts: 51


ok here is my workout, weekly diet and sats,,, 5' 10' 191, i just weighed..
monday=BP, incline BP, Decline BP, Fly machine, lat pulldown wide grip, lat
pulldown v bar, lats DB, seated leg press machine, seated calf press, leg ext
machine, leg curl machine, hanging leg lifts.
tuesday=front press DB, seated DB press, bent over lat raises Db, front raises
standing DB, tri pushdowns, tri rope ext, tri rope ext out, tri reverse
pushdowns, concentration curls low, concentration curls high, hammer curls,
reverse BB curls, hanging leg lifts side to side.
wed=barbell pullover, incline DB press, decline DB press, DB flys, seated rows,
staight arm lat pulldowns, bent over rows DB, stiff legged dead lifts, squats,
incline leg press, incline calf press, hack squats, hyber ext, hyper ext side to
side.
thurs=standing side raises DB, side lying lat raises, barbell front raises, upright
rows, tri ext EZbar, DB tri ext standing, seated DB tri ext, tri bench dips, high
pulley curls, EZbar curls wrist curls, reverse wrist curls, incline sit ups.
Fri=DB bench press, Decline BB pullovers, dips, cable crossovers, DB pullovers,
Tbar rows, upright rows BB, deadlifts, DB squats, hack squats, seated calf
raises, good mornings, Db step ups on bench with 30lb Db in each hand. Knee
ins on bench.
Sat=arnold press, shrugs, DB front raises, DB front press, tri pushdowns,
reverse tri push downs, tri ext BB, dips, preacher curls, barbell curls, wrist
curls, reverse wrist curls, hanging leg lifts.
meal 1, oatmeal with blueberries or total cereal with soy milk,
meal 2, banana and 100% grape juice,
meal 3 protien drink or protien bar with L glutamine
meal 4 veggy sandwich
meal 5 grilled salmon or chicken with sweet potato, fresh pineapple, black
cherries.
meal 6 protien drink
also i snack on celery and raw sweet potato during day at my desk.
Please let me know what i am doing wrong, I want to cut more and look leaner
and show more definition. Also I do eat hummus on occasion and drink beer
maybe 3 a week. I never ever eat fried foods ever. I eat wheat bread with my
veggy sandwich, and do have yogurt some too. what is the best protien mix
for a drink and what liquid to use in it. Thanks for any imput. Sorry Jodi I
couldnt get the smiles to work or I would have added some,,lol... but here is a
something else instead,xoxoxoxoxoxoxoxoxoxoxo LOL Thanks

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01-16-2003 06:33 PM

 

[Jemal]

looks to me like a little bit of overtraining... maybe cut down on the number of exercises and keep and mind that compound exercises like BP also work triceps, i like to have a bit of time between chest day and tricep day

 

[Kent777]

ok thanks

 

[Stickboy]

By no means an expert here, but if you are cutting I'd drop a couple of items from your menu. There some good threads here about what people eat when cutting and they know alot more than I do about it. Look for the "Best nutritional threads". It's a sticky, so it should be at the top of the nutrition forum.

I am in total agreement with Jemal about overtraining. You might want to try a 3 or 4 day split instead, or whatever works for you. Main thing is to avoid working the same muscles without a rest period before doing them again.

I'd also try and eat some protien at every meal. At your weight, you should be eating @ 31gms of protien at every meal.

Protien powders are more or less a personal preference. I like Optimum Nutrition's 100% whey, but others prefer some other brand. I normally mix mine with water and a few tablespoons of heavy cream. Sometimes I'll throw a banana or peanut butter in there too.

 

[Kent777]

thank you very much for your response,,, also, how many calories per day should i be taking in. again thanks