T Nation

Critique and Suggestions Please

Hi All,

Well I started training at the age of 26 (late comer) and I’m now turning 33. Just getting back into the gym (2nd week) after a lapse 18 months off (job change).

Anyway here are my details:

Height 168CM
Weight 165 lbs
BF No idea…What do you think?

I’m carrying a heap of water now (especially around the face as this is the first place I always get the fluid look)…I hate it.

Currently eating:-

Breakfast (6AM)

1/3 cup of rolled oats with water
1 can (90G) of Tuna in spring water

Training (4 days a week) - 6.30AM

Monday - Shoulders and traps
Tuesday - Back / Triceps
Wednesday off
Thursday - Legs
Friday - Chest / Biceps (edit)
Saturday - Off
Sunday - Off

Training last 1 - 1.25 hours. Finish training and take a post work out shake with creatine and 1 teaspoon of glutamine

10.30 AM

1 can of tuna (90G)

12.30PM

2 chicken breast with steamed vegetables

2.30PM

1 can of tuna

4.30PM

MRP

7PM

Lean meat with steamed vegetables (red meat or chicken).

I’ve just started the above diet so hopefully I will see some lose of water. Sups that I take are:-

creatine mix
MRP
Pro Labs Glutamine
BSN - Thermonex
BSN - Cheaters
Variety of vitamins and Tribulas.

I’m thinking of dropping the creatine mix since, since taking it I feal loose and full of water (is this normal). I was thinking of taking BSN Cell Mass as it’s basically carb free.

I’m in Australia so not all the products that you have are available to us.

Here are my pics, be easy as this is my first post.

Thanks for the feed back.

Cheers

That’s the worst workout schedule i have ever seen. Back and triceps twice a week and no chest?!?!

[quote]baretta wrote:
That’s the worst workout schedule i have ever seen. Back and triceps twice a week and no chest?!?!

[/quote]

Agreed. Hopefully that’s a typo. Why wouldn’t you train your chest or bi’s?! Any compound movements?

[quote]baretta wrote:
That’s the worst workout schedule i have ever seen. Back and triceps twice a week and no chest?!?!

[/quote]

Sorry Guys, will edit it. Friday is Chest and Biceps.

Cheers

Who takes 18 month off the gym cause of a job change? Did the job change involve you not being able to use your extremities for said time? I just had hernia surgery and was only out for maybe 3-4 weeks. And that PROHIBITED me from lifting.

I’ve changed jobs, moved for jobs, worked ridiculous hours for jobs and STILL found time to workout… Then again, I’ve been lifting since I was 13 so I wouldn’t know how a “late comer” responds to job changes.

To jump around a bit(and to agree with others) your workout is weak, very weak. I don’t say that because of your edits I say that because you only wrote a schedule, which tells me you have no game plan. You are probably one that walks into a gym and decides what you are going to do. You need help?

First step is to write down your goals (which you are doing) and then write down or ask someone for a workout plan, then follow it in a journal. Dedication is the key here, dedication. There can be no more 18 months off if you truly desire the body you want.

In response to your creatine issue, I’ve used Cell Mass and found I only gained half the water weight I did previously (and you don’t have to cycle it like a monohydrate). Try it out and see if it works for you.

[quote]animalmj wrote:
baretta wrote:
That’s the worst workout schedule i have ever seen. Back and triceps twice a week and no chest?!?!

Agreed. Hopefully that’s a typo. Why wouldn’t you train your chest or bi’s?! Any compound movements?
[/quote]

Compounds only for legs and chest (Flat bench and Squats). Used to do a lot of dead lifts but my back went once I hit 473lbs. Even now at 352 Lbs it doesn?t feel 100%. May chuck Military presses into the scheme of things for my shoulders but I’m doing DB presses at the current time (72 lbs each arm). It’s going up slowly. Mind you the heaviest I ever got was 79 lbs).

The poundage?s may seem odd but everything here is done in KG. So I’m converting over into Lbs.

Any changes to the diet, training or supps.

Thanks again.

[quote]Stiles55 wrote:
Who takes 18 month off the gym cause of a job change? Did the job change involve you not being able to use your extremities for said time? I just had hernia surgery and was only out for maybe 3-4 weeks. And that PROHIBITED me from lifting.

I’ve changed jobs, moved for jobs, worked ridiculous hours for jobs and STILL found time to workout… Then again, I’ve been lifting since I was 13 so I wouldn’t know how a “late comer” responds to job changes.

To jump around a bit(and to agree with others) your workout is weak, very weak. I don’t say that because of your edits I say that because you only wrote a schedule, which tells me you have no game plan. You are probably one that walks into a gym and decides what you are going to do. You need help?

First step is to write down your goals (which you are doing) and then write down or ask someone for a workout plan, then follow it in a journal. Dedication is the key here, dedication. There can be no more 18 months off if you truly desire the body you want.

In response to your creatine issue, I’ve used Cell Mass and found I only gained half the water weight I did previously (and you don’t have to cycle it like a monohydrate). Try it out and see if it works for you.

[/quote]

Far from the truth…I slacked of for 18 months (still trained but not 100% - I will be the first to admit, way too many half assed work outs), traveled a bit and just got de-motivated (a shit job can do that). The new job will free up a lot more time. I keep a training journal so I can judge my progress. I mainly do 6 to 8 reps, here it is:-

Monday (shoulders)

  1. DB press for 5 sets
  2. Seated military press behind head super seted with standing up shoulder press (5 sets)
  3. DB lateral raises super seted with high bench rear DB lateral raises (5 reps - 12 reps)
  4. DB shrugs (4 sets)
  5. Barbell shrugs (4 sets)

Tuesday (Back / Triceps)

  1. High Bench DB rows (5 sets)
  2. One arm rows (5 sets)
  3. Chin up’s (4sets)
  4. Close grip lat pull downs (4 sets)
  5. Incline French curls (4 sets / 6-8 reps)
  6. Cable push down (4 sets 12 reps - failure)

Wednesday - Off

Thursday (Legs)

  1. Squats (5 sets)
  2. 45 deg leg press (5 sets)
  3. Leg extensions (5 sets)
  4. Standing calves raises (4 sets)
  5. Seated calves raise (4 sets)
  6. Hamstring curls (5 sets)

Friday (chest / Biceps)

  1. Flat bench press (5 sets)
  2. Incline Bench Press (5 sets)
  3. Seated hammer press (max reps - 4 sets)
  4. Pec Dec (4 sets)
  5. Standing DB curls (4 sets - 6 reps each arm)
  6. Preacher curls (4 sets - 10-12 reps)

Saturday - Off
Sunday - Off

Cheers

That’s almost the exact split I’m currently using, except my leg days are surrounded by rest days. There’s one “flaw” (if you want to call it that) with it though…

You absolutely must put 110% into each workout, otherwise it’s just not enough. But that’s part of what I like about it, it forces you to focus and lift heavy and with the utmost intensity.

I’m not sure what you’re looking for here, since you didn’t post your goals. But my guess is that on that diet plan you won’t gain that much. I’m no expert, but it looks like you’ll need a lil’ bit more carbs and fats to gain muscle.

Oh, and BF is irrelevant and impossible to gauge in a pic. My suggestion is to just not worry about what the number is. I had mine tested just for the hell of it a while ago and I thought it would have come out different.

It took me two days to snap out of the funk that knowing that stupid number put me in. If you’re gaining and not putting on a ton of visible fat while eating somewhat clean, then don’t worry about what percent of BF you are just yet.

i gave you a 1 because thats the lowest i could give you. that 18 months of crap is ridiculous, now youre 2 weeks back in the gym and feel a need to get people to rate your physique?

the 473lb deadlift, what bodyweight were you for that, because with your development, im not seeing it.

erm, I wouldn’t brag with such a determination, if i had that physique posted on my account.

Dez, thanks for this. What is this shit? 18 months off and 2 weeks back on? After 2 weeks your feeling a little “swole” and gotta get some coddling from the boys on T-Nation. Shit man, join a knitting club.

Even if people amped this dude up and gave him all sorts of props, it wouldn’t matter cus he’d fall off the wagon in a couple weeks because his “job changed”.

Please prove us wrong.

Ah, ha! I knew I recognized you from somewhere!

My first bit of advice is to aly off of the paranthetical statements (deal)?

Too many (in one sentence) is overload and shows a (distinct) lack of creativity.

Oh, buy some Nair.