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Train209
06-14-10, 9:35 pm
Whats up guys Ive recently started a new routine and diet. Ive been out of the gym for a week or so because of work n stuff but I got there today. I plan on goin mon-tues and then thurs-sat. I did legs today and had an ok day
Leg extensions 2x20 (warm up)
Squats warmup of 10, then 15, 12, 10, 6
leg press 4x10
leg extension drop set 120-40
lying leg curls 10,10,8,6
calf raises 4x15
wasnt that great of a leg workout but It def made me sore.

This has been my diet today:
10 egg whites, bowl of oatmeal, 2 pieces of wheat toast, animal pak

protein/carb shake

chicken breast, coleslaw, flex, 2 uni-liver

chicken breast, potatoes, apple, 2 uni-liver
~workout~
postworkout: nitro then torrent about 15 mins later

t-bone steak, brocolli,

casien, oatmeal, and ice in the blender before bed.

Im trying to bulk right now but would still like to do cardio 2-3x a week.
Tell me what you guys think any advice is great

C.Coronato
06-15-10, 8:58 am
How much do you weigh and what are the amounts of the food? It looks like you have a pretty solid plan going. As long as your gaining 1-2 lbs a week, i would say your in good shape.

Train209
06-15-10, 2:36 pm
How much do you weigh and what are the amounts of the food? It looks like you have a pretty solid plan going. As long as your gaining 1-2 lbs a week, i would say your in good shape.

I weigh about 200 right now. I havent seen any gains in weigh though, Ive been stuck for about a year or so.

PIJW
06-15-10, 3:07 pm
I agree with TTL what are the amounts of food you are eating. It could be you are simply not eating enough to gain right now and may need some adjustments, but its hard to tell without seeing your portions of food

Train209
06-15-10, 5:07 pm
I agree with TTL what are the amounts of food you are eating. It could be you are simply not eating enough to gain right now and may need some adjustments, but its hard to tell without seeing your portions of food

The chicken breasts are about 10-12oz and the steak is 12oz.
with potatoes i usually have 1 large one and rice its about 2 cups

Train209
06-15-10, 9:04 pm
Today started out bad but i surprisingly had a great chest workout. I woke up late this morning and did not have the breakfast of champions that I did yesterday. I was in a rush so i just had 1.5c oatmeal, 2c milk, 3tbsp PB, and some ovaltine in the blender and a pak after.
I ended up too far from the gym at the end of my day to get there so I just worked out at home:
Incline BP:
135x10 (warm up)
155x10
175x8
185x6
190x6
195x4
Decline BP:
185x8
195x6
205x6
225x5(I know my numbers arent that big but im still in High school haha)
Decline Flyes:
25x15, 2 sets (the heaviest DB's i have are 25's)
then triceps
Close Grip: 3x8
pushdowns:2x8, 1x7(went to failure)
overhead press 3x8
I had been using the Ronnie Coleman philosophy of 10-12 reps but that just didnt really work for me so Im going heavy again (around 6-8 reps) do you guys think thats a good idea?