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  • Posted On: 11-05-13, 5:42 am (EST) #1

    Customised routine

    November 5, 2013, 5:42 am

    Hi all,

     

    As discussed in the 'Lack of energy' topic, based on the advice I got there I'm changing my routine a little bit. The main advice was to use lighter weights and more reps. How would you guys change that in my current routine? I'll post my current routine below. It's based on Reg Park's 5x5. (Note: I'm using a home gym, so I don't have fancy machines and stuff, only weights, bench and a rack.)

     

    A:

    Squat 5x5

    Bench Press 5x5

    Barbell Rows 5x5

    Calf Raise 3x10

    Cheater Curls 3x10

     

    B:

    Deadlift 5x5

    Weighted Dips 5x5

    Front Squat 5x5

    Overhead Press 3x10

    Pull Ups 3x10

    Leg Extensions 3x10

     

    I workout three times a week, doing A - B - A, etc

     

    Thanks,

     

    Nick

  • Posted On: 11-05-13, 6:40 am (EST) #2

    Customised routine

    November 5, 2013, 6:40 am
    Posted by: NGAFD

    Hi all,

     

    As discussed in the 'Lack of energy' topic, based on the advice I got there I'm changing my routine a little bit. The main advice was to use lighter weights and more reps. How would you guys change that in my current routine? I'll post my current routine below. It's based on Reg Park's 5x5. (Note: I'm using a home gym, so I don't have fancy machines and stuff, only weights, bench and a rack.)

     

    A:

    Squat 5x5

    Bench Press 5x5

    Barbell Rows 5x5

    Calf Raise 3x10

    Cheater Curls 3x10

     

    B:

    Deadlift 5x5

    Weighted Dips 5x5

    Front Squat 5x5

    Overhead Press 3x10

    Pull Ups 3x10

    Leg Extensions 3x10

     

    I workout three times a week, doing A - B - A, etc

     

    Thanks,

     

    Nick

    Nick,

     

    I would change your 5x5's to 3 or 4 by 10 or 12 and your 3x10's to 3 by 12 or 15.  This will mean lowering the weight. On the days you feel more energetic, switch back to what you are currently doing.

     

    John

  • Posted On: 11-06-13, 1:04 pm (EST) #3

    Customised routine

    November 6, 2013, 1:04 pm
    Posted by: NGAFD

    Hi all,

     

    As discussed in the 'Lack of energy' topic, based on the advice I got there I'm changing my routine a little bit. The main advice was to use lighter weights and more reps. How would you guys change that in my current routine? I'll post my current routine below. It's based on Reg Park's 5x5. (Note: I'm using a home gym, so I don't have fancy machines and stuff, only weights, bench and a rack.)

     

    A:

    Squat 5x5

    Bench Press 5x5

    Barbell Rows 5x5

    Calf Raise 3x10

    Cheater Curls 3x10

     

    B:

    Deadlift 5x5

    Weighted Dips 5x5

    Front Squat 5x5

    Overhead Press 3x10

    Pull Ups 3x10

    Leg Extensions 3x10

     

    I workout three times a week, doing A - B - A, etc

     

    Thanks,

     

    Nick

    Have you boosted your food, sleep and water intake?

  • Posted On: 11-07-13, 8:05 am (EST) #4

    Customised routine

    November 7, 2013, 8:05 am
    Posted by: Scott_Herman

    Have you boosted your food, sleep and water intake?

    Hi Scott,

     

    I did. My sleep has been increased to 9 hours a night. I also have added an additional banana (tip from the previous topic) and my water intake was already correct.

  • Posted On: 11-07-13, 11:44 am (EST) #5

    Customised routine

    November 7, 2013, 11:44 am
    Posted by: NGAFD

    Hi Scott,

     

    I did. My sleep has been increased to 9 hours a night. I also have added an additional banana (tip from the previous topic) and my water intake was already correct.

    Awesome man!  That is what I like to hear!

     

    What is your weight and protein intake for the day?

     

    Also, I noticed you don't have an image for your profile, do you need help uploading it? :)

  • Posted On: 11-07-13, 1:14 pm (EST) #6

    Customised routine

    November 7, 2013, 1:14 pm
    Posted by: Scott_Herman

    Awesome man!  That is what I like to hear!

     

    What is your weight and protein intake for the day?

     

    Also, I noticed you don't have an image for your profile, do you need help uploading it? :)

    Thanks for the help, Scott.

     

    My weight is 187lbs. I'm not sure about my exact protein intake, still need to calculate it (The progress I made was the way of measuring my intakes, I got big gains, so I didn't really care about maths).

     

    I got a big error when I tried to upload a picture. I'll try again tonight after my workout.

  • Posted On: 11-08-13, 2:02 am (EST) #7

    Customised routine

    November 8, 2013, 2:02 am
    Posted by: NGAFD

    Thanks for the help, Scott.

     

    My weight is 187lbs. I'm not sure about my exact protein intake, still need to calculate it (The progress I made was the way of measuring my intakes, I got big gains, so I didn't really care about maths).

     

    I got a big error when I tried to upload a picture. I'll try again tonight after my workout.

    Awesome man, if you get an error again let me know so I can see what it is.

     

    you should try the free month of my meal plan man.  It will really help you eat the right foo to ensure you hit your protein goals.  You should be up toward 230grams to 280grams a day of protein!

     

    if you wan to use the code for a free month go to MY LOCKER -> MY ACCOUNT and upgrade to PLATINUM with the code: FREEFITNESS

     

    :)

  • Posted On: 11-09-13, 1:47 pm (EST) #8

    Customised routine

    November 9, 2013, 1:47 pm
    Posted by: Scott_Herman

    Awesome man, if you get an error again let me know so I can see what it is.

     

    you should try the free month of my meal plan man.  It will really help you eat the right foo to ensure you hit your protein goals.  You should be up toward 230grams to 280grams a day of protein!

     

    if you wan to use the code for a free month go to MY LOCKER -> MY ACCOUNT and upgrade to PLATINUM with the code: FREEFITNESS

     

    :)

    I'm still unable to upload a picture, scott. No errors this time, just no results. I've checked the requirements (file size, etc) and tried different browsers. Can you help out?

     

    I'll also calculate my protein intake.

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