ive been on a new regime (weights and diet) for about 4 weeks now. been making good gains and seem to be getting smaller but stronger. ie fat loss and muscle gain. im gonna post a basic run down of my diet and training. and i would like a critical review of it. anything no matter how small or pedantic is deinatly welcome.
training 4 times a week mostly before 9am or at 11am depending on classes.
going for 6 reps 3/4 sets and then a last set with a lower weight but as many reps as i can do.
Sunday - legs.
Split Squat Jumps
Wednesday - Chest/Arms
Incline Dumbell Press
Lat Pull Down
Close Grip Bench
(recently started doing a 3 negative sets of bench press on the bar)
Tricep Extensions with a Plate (Lying on bench, elbows in tight , bringing the plate to touch the bench then lifting it.)
Thursday - Shoulder/Arms
Dumbell Shoulder Press
Front/Side Dumbell Raises
Shoulder Pull Down
Seated Rowing (Close grip attachment on low pully, me on floor with straight legs, pull to chest using arms not back)
Tricep/Bicep Superset on pully machine
After both these upperbody sessions i am doing 2 sets of deadhangs, for aslong as i can to improve grip
Saturdays - Power Lifting
Clean and Press
Standing Shoulder Press (behind head and infront)
HIIT Rowing - 30 sec on 30 sec off for 10 mins
Thats a normal week, sometimes days mite change due to uni or i mite go in an extra day to mainly spot a mate but do some isolated excercises.
Every night before bed, 200 situps in sets of 25, and i hold an ISO Press up for aslong as i can then go to failure with press ups
Diet - Workout Day
Wake up - Promax Shake, Bowl of Porridge, 2 HOT-ROX Extreme, 2 Norateen and a multivit
Train - 2 Litres of water and a shake after
2 hours later - 2 grilled burgers plain
2 hours later - Promax shake, 2 Norateen, 2 HOT-ROX Extreme
3 hours later - Roughly 250g of grilled Chicken and salad (soon with olive oil but thats only just been suggested)
2 hours later - Promax shake with milk
Non workout day is exactly the same but no porridge in the morning.
I no ive probably made a million mistakes here… but thats why im posting it all up here, ive been asking randam questions here http://www.T-Nation.com/tmagnum/readTopic.do?id=1939103&pageNo=1#1948932
but i thought i should upload a complete run down and leave it to the more knowlegeable to help me out with the complete picture.
My goals at the minute are strength and more power.
Height - 6ft
Weight 286 pounds (started at 291pounds four weeks ago :S)
in about four weeks im going rto start going for runs of about 9 minute miles once a week to build up stamina. im in training for next rugby season, got my eyes on being in “competitve condition” in Late August.
Pics can be found here http://www.T-Nation.com/tmagnum/readTopic.do?id=1888991
Cheers to anyone who has had the patients to read all that and thanks for any replys