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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:

Adam
12-23-2004, 03:14 PM
make the post into 2 different post. one in bodybuilding, one in diet

aescalapius
12-23-2004, 04:20 PM
I thought putting it togather would give it some cohesion.

ryuage
12-23-2004, 04:26 PM
I thought putting it togather would give it some cohesion.

lol

TTT
12-23-2004, 04:39 PM
Doesn't look like you're eating enough to me, if you're trying to gain muscle.

Songsangnim
12-24-2004, 04:38 AM
Your diet doesn't look sufficent to gain mass. Eat more. Also put your chest and back on different days. Something like chest, shoulder and triceps on day one, back and biceps on day three and legs and abs on day five.