Help witrh training

[oarkinsm]

I took 8 months off the gym and started training in January again. In the past couple of months my strength as increased in all lifts expexct in my chest where my strentgh hasnt increased. In all my other muscles I have increased in size but once again my chest especialy upper is lagging. I wonder if you guys may view the following informtion and please see if you see any problems.

Here we go the following will show my current schdule and i will also included diet stats and weights increas for the past workouts.

Training:
Monday: Chest and tris
Tuesday: Legs
Wed: off
Thur: Shoulders and traps
Fri: Back and bis

Each day try to do forty five mins fast paced walk on empty stoumuch for two reasons. The first is I have a bodyfat percentage of around 20% which is way too high and the second is to improve and maintain my cardio abilty without eating in to muscle or causeing damage to my joints. I currently work nights 4 days a week 10 pm too 7 am and sleep 8 am till 2pm. Sometimes i get sleep at work so i split my sleep but try and get 6-8 hours a day. On non work days i sleep for 10 hours. Anyway back to the trainng. The training is split into a two week rotation of exercises.


ALL WEIGHTS ARE IN KILOS

Monday
Week1
Barbell Bench Press 3 sets 8-10
incline Dumbell press 3 sets 6-8
Flyes: 3 sets 8-10
Dips: 3 sets 10
Close grip bench: 2 sets 6-8
Cable pushdowns: 15, 12, 10
Dips Machine: 15, 12,10

Notes in the last three week 1 sessions i have bing stuck at 80kg for 6 and am finding this harder to lift each week. Incline presss and flyes i have increased the weight or reps used each session, Dips the first session I managed 3 sets 6 2nd session 3 sets of 10 this week the dips i fouind toutgh had no energy and only got 1 set 10, 2nd set of 5 , 3rd set of 4. On all 3 tries exerisce my strentgh as increasd on each.

Monday
Week 2
Incline Press smith machine
Flat dumbell press
incline flyes
dips
pullovers
close grip bench
dips between benches
one arm tri extension

Once again struggling with the incline bench weight as gone done each week. as for everything else the weight as gone up espcially in the pullovers. Dips are once again a struggle.

Each session takes around 40 mins to an hour.

Week 2
Tuesday Legs
Front Squats 3 sets 6-8
Hacks 3 sets 10
Leg Extensions 3 sets 10
Stiff leg Deads 3 sets 10
Standing Claves 3 sets 15
Leg press calves. 3 sets 15

Increasd each week on front squats, as for hacks stalled for one session increased the next. Leg extension being stalled since the start all others increased on.

Week 2
Squats: Each week do a different rep scheme and than increase weight when reach target : W1:4 stes 4, 5sets 5, 6sets 6 then increase weight

Leg Press 3 x 10
Lunges 3 x10
Leg Curls 3 x10
Cavles seated and standing 3 x 15

NO probs with strength here have increased each week.

Week 1
Thursday
Shoulders
Power Cleans and press 1 set 10, 1set 6, 1 set 4, 1set 2, 1set
Dumbell Press: 3 x6-10
Lat raises: 3 x10
Front dumb raise: 3 x10
Upright rows wide grip: 3 x8
Shurgs Barbell: 3 x 10
No problems with increasing weight so far on these

Week 2
Thursday:
Overhead press 3 x 6-8
Arnie presses: 3 x 8-10
Cable lat raises 3 x10
front barbell raise 3x10
upright rows 3 x 8-10 (close grip)
dumbell shurgs3 x8-10

Increase in all these shoulders have deleoped well over last 4 weeks but traps dont seem to get any thicker even with using heavier weight.

Week 1
Friday
Back and bis
Good mornings 3 x 10
Hyper extensions 3 x10
Barbell row reverse grip 3 x10
Cable row 3 x8-10
Wide grip pulldowns 3 x10
barbell curls
incline curls
conctration curls all 3 x8-10

Week 2
Deadlift work from 10 reps down to 1 rep ( the exerisce i have increasd the must in in 8 weeks gone from 140kg for 1 rep too 180 kg for 1 rep good form.
Dumbell row 3 x8
T-bar row 3x8
Close grip pulldown 3 x8
Dumbell curl
preacher curl
Hammer Curl
All 3 x 8

Only downfall is my back isnt very wide but is the best muscle in my body. Arms have devleoped well and gained from14" to 15 " in eight weeks.

Diet;
My diet is devleoped to give me the energy tio train whiles losing body fat slowly.

Awake 1 pm avg on nights
5g Glutaimine and 5 g creatine

45 mins walk

2 pm
3/4 cup oats with added fibre and water and 3 eggs cooked.
Supps equal B Vits, Multi vit and MIn, 1g vit C, Gluismie 1g, CLA 2g, EFA 1g

4pm preworkout
46g protein from powder MSN whey mixed with water 5g Glutaimine.
1 tbsp flax oil

6PM Postworkout
46g protien from powder MSN whey mixed with 5 g Glutaimine
1 gram Vit C
1 tbsp flax oil

8pm Pasta 75g, Tomto based sauce and 150g turkey diced plus mushrooms and onions and peppers.

10pm Tuna 1 can and 2 rice cakes

1am Tub cottage cheese and pinapple

normally sleep at work from 3am -6am

Home at 7am 5g glutaimine then bed.
I was wondering if you guys have any advice on maybe improving this at all

Main goals are to lose some fat whiles mantain muscle and keep my strentgh going up.

Stats
Age 21
Weight: 84kg
BF: Est 20-21%
Waist: 36"
Arms: 15"
Chest: 41"
Legs:25"
Calves:14"
Forarms: 12"

Please any advice would be good. Sorry for speeling mistakes as for other problems i seem to burst blood vessles in my forearms very easy.

 

[kenneth]

I took 8 months off the gym and started training in January again. In the past couple of months my strength as increased in all lifts expexct in my chest where my strentgh hasnt increased. In all my other muscles I have increased in size but once again my chest especialy upper is lagging. I wonder if you guys may view the following informtion and please see if you see any problems.

Here we go the following will show my current schdule and i will also included diet stats and weights increas for the past workouts.

Training:
Monday: Chest and tris
Tuesday: Legs
Wed: off
Thur: Shoulders and traps
Fri: Back and bis

Each day try to do forty five mins fast paced walk on empty stoumuch for two reasons. The first is I have a bodyfat percentage of around 20% which is way too high and the second is to improve and maintain my cardio abilty without eating in to muscle or causeing damage to my joints. I currently work nights 4 days a week 10 pm too 7 am and sleep 8 am till 2pm. Sometimes i get sleep at work so i split my sleep but try and get 6-8 hours a day. On non work days i sleep for 10 hours. Anyway back to the trainng. The training is split into a two week rotation of exercises.


ALL WEIGHTS ARE IN KILOS

Monday
Week1
Barbell Bench Press 3 sets 8-10
incline Dumbell press 3 sets 6-8
Flyes: 3 sets 8-10
Dips: 3 sets 10
Close grip bench: 2 sets 6-8
Cable pushdowns: 15, 12, 10
Dips Machine: 15, 12,10

Notes in the last three week 1 sessions i have bing stuck at 80kg for 6 and am finding this harder to lift each week. Incline presss and flyes i have increased the weight or reps used each session, Dips the first session I managed 3 sets 6 2nd session 3 sets of 10 this week the dips i fouind toutgh had no energy and only got 1 set 10, 2nd set of 5 , 3rd set of 4. On all 3 tries exerisce my strentgh as increasd on each.

Monday
Week 2
Incline Press smith machine
Flat dumbell press
incline flyes
dips
pullovers
close grip bench
dips between benches
one arm tri extension

Once again struggling with the incline bench weight as gone done each week. as for everything else the weight as gone up espcially in the pullovers. Dips are once again a struggle.

Each session takes around 40 mins to an hour.

Week 2
Tuesday Legs
Front Squats 3 sets 6-8
Hacks 3 sets 10
Leg Extensions 3 sets 10
Stiff leg Deads 3 sets 10
Standing Claves 3 sets 15
Leg press calves. 3 sets 15

Increasd each week on front squats, as for hacks stalled for one session increased the next. Leg extension being stalled since the start all others increased on.

Week 2
Squats: Each week do a different rep scheme and than increase weight when reach target : W1:4 stes 4, 5sets 5, 6sets 6 then increase weight

Leg Press 3 x 10
Lunges 3 x10
Leg Curls 3 x10
Cavles seated and standing 3 x 15

NO probs with strength here have increased each week.

Week 1
Thursday
Shoulders
Power Cleans and press 1 set 10, 1set 6, 1 set 4, 1set 2, 1set
Dumbell Press: 3 x6-10
Lat raises: 3 x10
Front dumb raise: 3 x10
Upright rows wide grip: 3 x8
Shurgs Barbell: 3 x 10
No problems with increasing weight so far on these

Week 2
Thursday:
Overhead press 3 x 6-8
Arnie presses: 3 x 8-10
Cable lat raises 3 x10
front barbell raise 3x10
upright rows 3 x 8-10 (close grip)
dumbell shurgs3 x8-10

Increase in all these shoulders have deleoped well over last 4 weeks but traps dont seem to get any thicker even with using heavier weight.

Week 1
Friday
Back and bis
Good mornings 3 x 10
Hyper extensions 3 x10
Barbell row reverse grip 3 x10
Cable row 3 x8-10
Wide grip pulldowns 3 x10
barbell curls
incline curls
conctration curls all 3 x8-10

Week 2
Deadlift work from 10 reps down to 1 rep ( the exerisce i have increasd the must in in 8 weeks gone from 140kg for 1 rep too 180 kg for 1 rep good form.
Dumbell row 3 x8
T-bar row 3x8
Close grip pulldown 3 x8
Dumbell curl
preacher curl
Hammer Curl
All 3 x 8

Only downfall is my back isnt very wide but is the best muscle in my body. Arms have devleoped well and gained from14" to 15 " in eight weeks.

Diet;
My diet is devleoped to give me the energy tio train whiles losing body fat slowly.

Awake 1 pm avg on nights
5g Glutaimine and 5 g creatine

45 mins walk

2 pm
3/4 cup oats with added fibre and water and 3 eggs cooked.
Supps equal B Vits, Multi vit and MIn, 1g vit C, Gluismie 1g, CLA 2g, EFA 1g

4pm preworkout
46g protein from powder MSN whey mixed with water 5g Glutaimine.
1 tbsp flax oil

6PM Postworkout
46g protien from powder MSN whey mixed with 5 g Glutaimine
1 gram Vit C
1 tbsp flax oil

8pm Pasta 75g, Tomto based sauce and 150g turkey diced plus mushrooms and onions and peppers.

10pm Tuna 1 can and 2 rice cakes

1am Tub cottage cheese and pinapple

normally sleep at work from 3am -6am

Home at 7am 5g glutaimine then bed.
I was wondering if you guys have any advice on maybe improving this at all

Main goals are to lose some fat whiles mantain muscle and keep my strentgh going up.

Stats
Age 21
Weight: 84kg
BF: Est 20-21%
Waist: 36"
Arms: 15"
Chest: 41"
Legs:25"
Calves:14"
Forarms: 12"

Please any advice would be good. Sorry for speeling mistakes as for other problems i seem to burst blood vessles in my forearms very easy.

this is not meant in a mean way, but personally I would shitcan the entire plan, and read over the 5x5 program.

 

[oarkinsm]

i agree that it may seem like i am over doing things but my traing partner only seem sto be intrested in a proper split and it would hard to convince him to do 5 x5 how is the diet as well and is the cardio like i am doing ok

 

[Who's Victor Martinez?]

i agree that it may seem like i am over doing things but my traing partner only seem sto be intrested in a proper split and it would hard to convince him to do 5 x5 how is the diet as well and is the cardio like i am doing ok

Well, if you're not growing, I'd try to talk him into maybe checking out the 5x5 program. And even though you wouldn't think it by looking here, the 5x5 is not the ONLY way of training besides isolation. There are plenty of others to look into. Just switch things up every now and then. Try different ways of training. That's really the best way to keep from becoming stagnant. Personally I think you're routine is fantastic! Good stats. Flax oil before workout...we have to be brothers. Something about that fat before I workout...does wonders. But you siwtch things up nicely within the isolation regimen. But all anyone can say, is that if it doesn't work, then it doesn't work, ya know? Gotta just go out on a limb and try some different stuff.

I'll be trying the 5x5 (or some other HIT regimen) this winter to see how it works. It hasn't got bad reviews and everyone says it works, so it couldn't hurt for you to give that a shot. But yeah, just look into some different styles of training. Whatever works...GO WITH IT! Don't fix it if ain't broke...

 

[oarkinsm]

it does work on all part other than chest for some reason i am not gaining on it or getting stronger as from anything else it gone up. I am going cut down the volume on chest and drop the reps too 4-6 as i seem to grow best on this yesterday increased on front squats gone up 5kg to 100 kg for 4 sets 3 and 1 set of 4. stiff leg deads went up by 10 kg too 90kg for ten think i can handle a lot more than that felt light.

 

[bigslick]

im curious about the job that you can sleep from 3 - 6 at, you guys hiring?

 

[oarkinsm]

i get sacked if i got caught but the person i look after is rarely awake in the night and i can hear them if they do. Once the cleaning done i normally train my abs and do a bit of shadow boxing for 10-15 mins read a book and go to sleep there northing else to do. Any opions on my training or diet anyone not job.

 

[kenneth]

Victor, I didn't even read what u just said, all i saw was that the 5x5 isn't the only way of training. well, I know you see endless recommonendation for it, it's because it works, and it works for pretty much anyone. johnsmith has proved this, however you're right it's not the only way of training, but i'm only going to say what I know.. I have no idea how to set up a program anywhere remotely the style that he works with. Even when I went by the single factor theory, i never trained like that.

 

[Who's Victor Martinez?]

Victor, I didn't even read what u just said, all i saw was that the 5x5 isn't the only way of training. well, I know you see endless recommonendation for it, it's because it works, and it works for pretty much anyone. johnsmith has proved this, however you're right it's not the only way of training, but i'm only going to say what I know.. I have no idea how to set up a program anywhere remotely the style that he works with. Even when I went by the single factor theory, i never trained like that.

Well, you should have read. Actually, I won't even bother with a respose until you read it......

 

[kenneth]

Well, you should have read. Actually, I won't even bother with a respose until you read it......

i read it afterwards, my point was only that we constantly see 5x5 recommendations and that I would have no idea how to set up a training style similar to his . You, are more into his style.. hook him up!!

 

[oarkinsm]

to be quite i prefer to try things like 5 by 5 but my partner likes what we are doing. i have talked into a cycle of 5by5 after my wedding in 3 months time. But i am going to stick with what i am doing due to when i train without a training partner my gains are smaller. The two time swhen i have trained with someone i have made my best gains i dont quite understand why this is like. I think its the confidence to go heavy and having someone thier to push me.

 

[Who's Victor Martinez?]

to be quite i prefer to try things like 5 by 5 but my partner likes what we are doing. i have talked into a cycle of 5by5 after my wedding in 3 months time. But i am going to stick with what i am doing due to when i train without a training partner my gains are smaller. The two time swhen i have trained with someone i have made my best gains i dont quite understand why this is like. I think its the confidence to go heavy and having someone thier to push me.

I defintely think that's the case. You have someone to support you mentally and physically. A good friend who is on the same page is an amazing benefit for working out in my opinion. But good luck with that program man. I'm glad he's trying it. Give it a shot and see how you feel. If you decide to go back to an isolation regimen after all, that's pretty much my ball game. I'll give you a few extra tips on what keeps working for me. Good luck, bro!

 

[oarkinsm]

whats tips have you got maate any tips would be great

 

[oarkinsm]

start 5 by 5 today talked my training partner into it

 

[CyniQ]

start 5 by 5 today talked my training partner into it

I used to have a training partner...

Oh yeah. my point. We had very different philosophies on how to get it done. so we would rotate 8 wk cycles. Do a program I liked for 8 and a program he liked for 8. We would also bet on whose program would work better.

Ah. those were the days...

"Hey, Steve could you put down the Pink Barbie Dumbells and come give me a spot?"