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Daz
03-10-2004, 03:06 PM
My stats are 25yrs 6ft 252lbs 36%bf


I have started back training after a 2.5 year's layoff, Due to the death of my twin sons and a accident i had, My partner is expecting a baby so i now have something to live for. I am sick of what i see in the mirror and enough is enough. This is my programme so please help me in case its wrong. I am a big guy so i want to get as ripped as i can so i can see what i look like under this mess.

I train 6 days a week mon,wed,fri is weight training and tue,thur,sat is cv.

Mon

Chest
Incline Bench press 12,10,8,6 x 4sets
Flat Bench press 12,10,8,6 x 4 sets
Dumbell flyes 12,10,8,6 x 4 sets

Triceps
Close grip bench press 12,10,8,6 x 4sets
Tricep pushdowns 12,10,8,6 x 4 sets


WED

Back
Lat pulldown 12,10,8,6 x 4 sets
Seated row 12,10,8,6 x 4 sets
Close grip pulldown 12,10,8,6 x 4 sets

Biceps

Barbell curl 12,10,8,6 x 4 sets
Alternate dumbell curl 12,10,8,6 x 4 sets

Fri

Shoulders
Dumbell press 12,10,8,6 x 4 sets
Shoulder shrugs 12,10,8,6 x 4 sets
Lateral raise 12,10,8,6 x 4 sets
Frontal raise 12,10,8,6 x 4 sets

Legs
Squat 12,10,8,6 x 4 sets
Leg curl 12,10,8,6 x 4 sets
Calf raise 12,10,8,6 x 4 sets


Tue,thur,sat is cv which is done first thing in the morning and lasts for 30mins and ab work is done after it. My diet is 6 small meals a day 3 solid and 3 shakes. If i made any errors please tell me.

Songsangnim
03-11-2004, 03:50 AM
My stats are 25yrs 6ft 252lbs 36%bf


I have started back training after a 2.5 year's layoff, Due to the death of my twin sons and a accident i had, My partner is expecting a baby so i now have something to live for. I am sick of what i see in the mirror and enough is enough. This is my programme so please help me in case its wrong. I am a big guy so i want to get as ripped as i can so i can see what i look like under this mess.

I train 6 days a week mon,wed,fri is weight training and tue,thur,sat is cv.

Mon

Chest
Incline Bench press 12,10,8,6 x 4sets
Flat Bench press 12,10,8,6 x 4 sets
Dumbell flyes 12,10,8,6 x 4 sets

Triceps
Close grip bench press 12,10,8,6 x 4sets
Tricep pushdowns 12,10,8,6 x 4 sets


WED

Back
Lat pulldown 12,10,8,6 x 4 sets
Seated row 12,10,8,6 x 4 sets
Close grip pulldown 12,10,8,6 x 4 sets

Biceps

Barbell curl 12,10,8,6 x 4 sets
Alternate dumbell curl 12,10,8,6 x 4 sets

Fri

Shoulders
Dumbell press 12,10,8,6 x 4 sets
Shoulder shrugs 12,10,8,6 x 4 sets
Lateral raise 12,10,8,6 x 4 sets
Frontal raise 12,10,8,6 x 4 sets

Legs
Squat 12,10,8,6 x 4 sets
Leg curl 12,10,8,6 x 4 sets
Calf raise 12,10,8,6 x 4 sets


Tue,thur,sat is cv which is done first thing in the morning and lasts for 30mins and ab work is done after it. My diet is 6 small meals a day 3 solid and 3 shakes. If i made any errors please tell me.



Looks fairly solid. Remember that doing compound lifts will burn the most calories. Also diet is very important when you are trying to lose weight. Fish, vegetables, fruit, and other non-processed foods should make up the majority of your diet. Also I would only drink water and maybe orange juice from time to time. This is because most drinks (excepting water which has zero calories) have some calories, which add to the total day's intake and can make losing weight harder then it has to be.

As for training, if you have the time to do a four day split I would do it. Also you might want to throw in a extra day or so of cardio. If the weight starts going down too fast, you could always cut back.

Anyway I hope this helps. Good luck with your goals!

Daz
03-11-2004, 11:29 AM
Thanks for the reply i will keep you posted.

Allenronm
03-11-2004, 03:30 PM
Good luck!