I started lifting about 7 weeks ago and I am hooked.
I have a hard time judging exactly where I am at because I am at a drug rehab coming off iv heroin and I have gone from 164-197 in 2 months (which isnt abnormal), but Ive never had muscle like this even when I was healthy so I am very happy with the gains I have seen so far on the schedule I am on. I dont really have any direction on what to do, me and another guy do this routine all week and we're the only ones who lift and are both new to lifting. Im on a weekend pass from the place and I was doing some reading up and from what Ive seen we are totally overworking our bodies. this is our schedule:
2x8 165lb barbell bench press
2x8 155 barbell bench press
3x10-12 40lb flat dumbell press
3x10-12 40lb flat incline press
3x10-12 40lb champagnes flat (on ur back on flat bench, dumbells opposite direction of normal press, dumbbells pressed together with side closest to your head elevated)
3x10-12 35lb chapagnes incline (if able, usually not able to as this is the last exercise and i am dead at this point)
4x10-15 tri pulldowns
3x10-15 tri extensions? (bent over straighten out arm behind you)
seated cable rows
seated machine rows
dumbell rows (50 lbers, hand on bench pull weight to ur chest)
burnout curls (30lbers to fail, 20lbers to fail, 10lbers to fail) 3 sets regular grip curls and 3 sets hammer curls
thur- chest/tris/legs (just squats and calf raises)
sun- off (cardio)
from what ive read this is too much. we have a smith machine, bench press set, an adjustable bench, and a row machine, and dumbbells up to 70lb.
can anyone tweak this for me, so for the next 6-8 weeks I have a new routine to do before I get out and can hit a real gym. im worried that if i keep this up the over exertion will injure me or stop my gains.
also, and i know this is probably a stupid question, but we dont have a whole lot of choice on what to eat there. breakfast i always get my eggs and drink a protein shake, but is whey protein alone enough to substitute for a snack in between our 3 meals daily? only other options i have are peanut butter and jelly sandwiches or frosted flake/frosted mini wheat/granola cereal.
thanks anyone that can help. lifting weights has been a huge help in replacing my bad habits with good ones and getting my body back.
btw i am on anabolic pump, lipo 6 black, and whey protein (been on AP for a week and a half, lipo for only 3 days, and whey for almost 7 weeks). i just turned 20 yesterday and am 5'10-11 197lb