aescalapius
12-23-2004, 03:11 PM
Sorry about sneaking this post in again.Previously it was under the title Personal Trainer - 2. But i figured that ppl took one look at the title and passed
I haev been stuck for the past few weeks about 20 or so. Cant figure what i am doing wrong.
First the Diet.
beakfast- 3 egg whites + 2 pieces of brown bread with 2 tbsp of cottage cheese + 30 gms of cornflakes an a cuppa- no sugar
Mid morining is a 200 g skimmed milk + EAS whey protein
Lunch is 100 gms of pasta + 40 gms of beef + vegggies
tea is 2 brown bread + 4 tbsp of cottage cheese and the protein shake
Dinner is Veggies + a can of tuna in brine wit a lil curry sauce
Pre sleep - 200 gm milk + Whey
the work out
Day 1 - ( in Kgs )
Deadlift - 100- 12 reps
125 - 2 sets of 8 reps
hammmer rows - 63kgs - 12
On machine 77 kgs -10
84 kgs - 8
Pull down to front 56 - 12
63 10
77 8
Bench press 70kgs - 12
95kgs to 97 kgs 2 sets of 8 to 6
Incline Flyes - 17.5 - 12
20 - 10
22.5 - 8
5 mins of running at speed of 10 km/hr with a 1.0 gradient
Day 2
shrugs - 35, 40 , 42 kg dumbells at 12,10,8
shoulders - Anterior db press - 17.5, 20 ,25 agian at 12 , 10 , 8
side lateral raise 7.5, 10, 12 kgs at 12 ,10 ,8 reps
reverse pec dec
biceps - Curls - 27.5 kgs 12
35 kgs - 8, 8( 6 reps then cheat 2 )
Immediately 1 set of concentration curls alternating between each arm . I might do 5 with one hand then transfer to the other and so on till i cant do any more. I use a 12.5 kg dumbell
triceps - French press 12, 15 ,20kgs at 12,10, 8
Forearms - Flexor curls - 40 kgs - 4* 12 reps
run as above
Day -3
Squats
100 kgs - 10 reps
110 ks 10 reps
120 kgs - 8 reps
120 kgs - 6 reps rest pause till failure .Adds upto 12 with 15 sec rest pause gaps
Leg extension - 84kg, 91kg then 112
Leg curls - 45 kgs - 3 *12
Abs - leg crunches - 4* 20 reps super sets wiht 4 * 35 reps of side bends
DAY 4 - Rest
So y am i stuck.....I am sore on the next day on the muscle worked out.. And i take adequate rest..SO y no gROW!!!!!!1 :bang:
I haev been stuck for the past few weeks about 20 or so. Cant figure what i am doing wrong.
First the Diet.
beakfast- 3 egg whites + 2 pieces of brown bread with 2 tbsp of cottage cheese + 30 gms of cornflakes an a cuppa- no sugar
Mid morining is a 200 g skimmed milk + EAS whey protein
Lunch is 100 gms of pasta + 40 gms of beef + vegggies
tea is 2 brown bread + 4 tbsp of cottage cheese and the protein shake
Dinner is Veggies + a can of tuna in brine wit a lil curry sauce
Pre sleep - 200 gm milk + Whey
the work out
Day 1 - ( in Kgs )
Deadlift - 100- 12 reps
125 - 2 sets of 8 reps
hammmer rows - 63kgs - 12
On machine 77 kgs -10
84 kgs - 8
Pull down to front 56 - 12
63 10
77 8
Bench press 70kgs - 12
95kgs to 97 kgs 2 sets of 8 to 6
Incline Flyes - 17.5 - 12
20 - 10
22.5 - 8
5 mins of running at speed of 10 km/hr with a 1.0 gradient
Day 2
shrugs - 35, 40 , 42 kg dumbells at 12,10,8
shoulders - Anterior db press - 17.5, 20 ,25 agian at 12 , 10 , 8
side lateral raise 7.5, 10, 12 kgs at 12 ,10 ,8 reps
reverse pec dec
biceps - Curls - 27.5 kgs 12
35 kgs - 8, 8( 6 reps then cheat 2 )
Immediately 1 set of concentration curls alternating between each arm . I might do 5 with one hand then transfer to the other and so on till i cant do any more. I use a 12.5 kg dumbell
triceps - French press 12, 15 ,20kgs at 12,10, 8
Forearms - Flexor curls - 40 kgs - 4* 12 reps
run as above
Day -3
Squats
100 kgs - 10 reps
110 ks 10 reps
120 kgs - 8 reps
120 kgs - 6 reps rest pause till failure .Adds upto 12 with 15 sec rest pause gaps
Leg extension - 84kg, 91kg then 112
Leg curls - 45 kgs - 3 *12
Abs - leg crunches - 4* 20 reps super sets wiht 4 * 35 reps of side bends
DAY 4 - Rest
So y am i stuck.....I am sore on the next day on the muscle worked out.. And i take adequate rest..SO y no gROW!!!!!!1 :bang: