My Routine

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posted by JasonSPQR

Okay I just started working out seriously lately, so my routine could probably use some refinements I just hope you guys can give me some tips where neccessary. I work out with light weights, high repitition. As I understand it, it won't give me the huge bulging muscles that you guys are out for, but I am hoping it will seriously bring out some much needed muscle tone and help me prepare for my upcoming enrollment in the Canadian Forces. I could probably eat a whole lot more, but I don't want to add to much fat and not gain enough muscle at the same time. I also do running for cardio, when is the best time to run?

Diet:

Morning: 1 Bowl of oatmeal cereal (oatmeal crips) 1 apricot, 1 yogurt, 1 apple, 1 peach. I took a protein shake (Mammoth 2500) in the morning when I woke up, I guess that's not the best Idea. I did research on it and found that most took a protein shake right before working out or right after. Which is the best time?

Meal two: Instant noodles.

Workout

Meal three: Penut butter sandwhich
Meal four: Hamburger with cheese accompanied by some fruits and veggies

Work out routine:Keep in mind, I am not particularily comfortable with too much weight, but hope to gradually change that. Please tell me if I am working out too much, or too little. Today when I workout out (see day one) I felt worked out, almost to the point of muscular failure, but enough left in my to function well. I am 19, 5"11 and approx. 140 lbs.

Day one:
Bicep Curls:
20 reps / 7KG / 2 sets
10 reps / 7kg / 2 set

Lateral Deltoid Raise:
20reps / 7kg / 3 sets

Day Two:

Chin ups:
4reps/bodyweight/ 1sets

Bench press:
10reps/50 kg/ 1set
10 reps/100 kg/ 1 set
2 reps/150kg/1 set

Day Three:

bent over rows:
20 reps/7kg/2 sets
10 reps/7kg/2sets

Frontal Raise:
20 reps/7kg/2 sets
10 reps/7kg/2 sets

Tricep Dips:
20 reps/bodyweight/2 sets
10 reps/bodyweight/2 sets

I hope this is enough information to start with, I don't want to sound too n00bish, and I sincerely thank you for your input.

Cheers.

posted by Smallguy

well bro your on the right track with low weights and high reps for YOUR goals

boot camp is a lot of calitectics (bodyweight exercises) and a lot of reps

you diet needs some tweaking you should try and eat 6-7 small meals a day with a protein shake with dextrose usually a 50/50 blend post workout.

best time to run in the mornings... have protein shake first to spare your muscle

What is your height and weight and how outta shape are u right now

posted by Roberto

[QUOTE=JasonSPQR]Okay I just started working out seriously lately, so my routine could probably use some refinements I just hope you guys can give me some tips where neccessary. I work out with light weights, high repitition. As I understand it, it won't give me the huge bulging muscles that you guys are out for, but I am hoping it will seriously bring out some much needed muscle tone and help me prepare for my upcoming enrollment in the Canadian Forces. I could probably eat a whole lot more, but I don't want to add to much fat and not gain enough muscle at the same time. I also do running for cardio, when is the best time to run?QUOTE]

When you say just started working out seriously lately, how long have you been training for. I don't really understand what you mean by huge buldging muscles, I expect most guys on this forum hasn't. My understanding on what your looking for, by what your saying, is to look athletic. Surely for your height 10 stone is very light and some added muscle wouldn't do you any harm. Majority of people train hard for years and don't achieve huge muscle's, it's not that easy.

Any way, if your looking for a good athletic physique use 12 reps each set, with good smooth action at a reasonable pace, squeezing the muscle with each rep, not slow. The rest periods in between , no longer than 1 minute. Try to remember if your looking for good muscle tone don't use weights as cardio. When I hear people say "really high reps" I just laugh because this is more like weight training cardio and this type of training normally burns muscle, unless you just started out. If you are looking for fitness and a good athletic look do weights to build muscle and boxing training for cardio, I believe this is the best combination.

One more thing, you will need to eat well(good food) but not in excess or otherwise you will not get the muscle tone your looking for. keep away from processed foods. Eat clean and be lean. I agree with small guy on regular meals, eat around every 3 hours.:thumbs:

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