Stu @ M Developments

iTrader: (12)

As title, thanks to all of you who have helped me along and answered my daft queries so far

Been reviewing my personal performance tonight...

Back on Dec 15th i posted this:

Now i can honestly say that routine saw me max myself and i dont really believe i could have done anymore at that time... I did that approx three days a week with cardio 3 days a week too,, then, with advice from this forum and the reading of lots of books and specialist mags, i devised myself a new split routine, initially 3 days, now 5.

Well heres my current routine...

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Monday = Chest & Biceps
Rower (warm-up)
1000meters. (5mins ish)

Seated Chest Press:
60kg x 8 1set
70kg x 8 1set
80kg x 8 1set

Incline dumbbell press (30degrees) 15kg x8 2sets
17.5kg x8 2sets
20kg x8 2sets
22.5kg x8 2sets
25kg x8 2sets

Flat dumbbell press
15kg x8 2sets
17.5kg x8 2sets
20kg x8 2sets
22.5kg x8 2sets
25kg x8 2sets

Pecdec or Cable Crossovers (Change weekly) 40kg x8 2sets
55kg x8 2sets
65kg x8 2sets
80kg x8 2sets

Standing alternate dumbbell curls
12.5kg x8 1set
15kg x8 2sets
17.5kg x8 2sets

Bicep curls (Preacher)
12.5kg x8 1set
17.5kg x8 2sets

Alternating Hammer Curls
15kg x8 1set
17.5kg x8 2sets
20kg x8 2sets


Bicep Curls: (Using tricep machine)
50kg x8 2sets
60kg x8 2sets


Tuesday = Legs
Rower (warm-up)
1000meters. (5mins ish)

Leg press. Horizontal:
70kg x8 2sets
80kg x8 2sets
90kg x8 1sets
100kg x8 1sets
110kg x8 1sets
120kg x8 1set
130kg x8 1set
140kg x8 1set
150kg x8 2sets

Squats: (With dumbells)
40kg x8 2sets
45kg x8 2sets

Leg extension machine (up)
40kg x8 2sets
55kg x8 2sets
60kg x8 2sets
65kg x8 2sets
75kg x8 2sets

Leg extension machine (down)
40kg x8 2sets
60kg x8 2sets
70kg x8 2sets
80kg x8 2sets

Adductors:
60kg x10 2sets
70kg x10 2sets
80kg x10 2sets
90kg x10 2sets
100kg x10 2sets

Abductors
65kg x10 2sets
75kg x10 2sets
85kg x10 2set
95kg x10 2set
110kg x10 2set
125kg x10 1set


Wednesday = Forearms and Cardio plus Bench at home
Flat Barbell Press. (For Chest missed on Monday)
65kg x8 2sets

Rower (warm-up)
1000meters. (5mins ish)

Pedal bike
10mins on level 5

ABS Crunches:
30 crunches x 3sets

Leg raises (low and high)
10 raises x3 sets

Treadmill:
10mins at 5.5kph

Stepper:
10mins at level 2

X- Trainer:
10mins

Rower:
2000 meters.

Overhand Dumbbell Wrist curls:
10kg x8 2sets

Underhand Dumbbell Wrist curls:
12.5kg x8 2sets
15kg x8 2sets

Shin splint exercises.
10kg to failure.


Thursday = Shoulders & Triceps
Rower (warm-up)
1000meters. (5mins ish)

Seated Dumbbell press (work front and side of shoulder)
15kg x8 2set
20kg x8 2sets
22.5kg x8 2sets

Standing Side Lateral Dumbbell Raises (work Side of Shoulder!)
7.5kg x8 2sets
10kg to failure

Seated rear lateral raises (rear of shoulder)
7.5kg x8 2sets
10kg to failure

Upright rows on Tri machine:
50kg x8 1sets
60kg x8 2sets
70kg x8 2sets
80kg x8 To Fail

Shrugs: (trapezius muscle)
22.5kg x8 1sets
27.5kg x8 3sets

Triceps Pushdown:
40kg x8 2sets
60kg x8 2sets
70kg x8 2sets
80kg x6 2sets

Dips: (close grip for triceps)
110kg x8 3sets (Aim for lower assistance)

Single Overhead dumbbell extension, alternate arms:
7.5kg x8 2sets
10kg x8 2sets
12.5kg x8 2sets


Friday = Back and calves
Rower (warm-up)
1000meters. (5mins ish)

Pull Ups:
110kg x8 3sets (Aim for lower assistance)

Bent over Dumbbell rows
17.5kg x8 1sets
20kg x8 1sets
25kg x8 2sets
27.5kg x8 2sets
30kg x8 3sets (Go to fail)


Lat pull downs seated arms wide palms out:
40kg x8 2sets
55kg x8 1sets
60kg x8 1sets
70kg x8 1set

Lat pull downs seated arms close palms in:
40kg x8 2sets
55kg x8 1sets
60kg x8 1sets
70kg x8 1set

Calve press. On Horizontal leg press:
80kg x10 1sets
90kg x10 1sets
100kg x10 1sets
110kg x10 1sets
120kg x10 2sets
140kg x10 2 sets
150kg x10 to failure. (Do a drop set here back down to 60kg without a break)


Saturday:
Swimming for 1.5hrs

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As you can see, some great improvements, especially for only 2 months work, im pleased with myself if im honest. My favourite improvements being in the leg areas... i sometimes struggle to walk out of the Gym un aided on a Tuesday...

So THANK YOU to everyone whos taken the time to help me, i appreciate all your help and hope i can return teh favour one day.

A special thank you goes out to Paul Eggleton for helping me make this current plan and to organise a lot of things i was worried about. Pauls taken time out on teh phone as well as teh forum and E-Mail to help me and I feel he has helped me a lot to make some great progress, i still add weight EVERY week and touch wood i havent yet hurt myself, so we must be doing something right. Anyone wanting some 1on1 help, you couldnt spend a better £30 than with Paul, so go dust off that paypal account.

Heres to teh next 2 months...

FastFordChris

well done matey

its always great when you find a routine that works for you, as long as you keep pushing yourself you'll go far in no time. to think youve only been at it for 2 months imagine 12 months down the line


been thinking about doing some swimming as part of my weekly routine. supposed to really help with back injuries (riddled with em for years!)

Stu @ M Developments

iTrader: (12)

Thanks Chris,
I have the same problem, hence no big squats or dead lifts in there. Even my curls annoy my bad back and i have to limit them, suppose thats one of teh reasons my legs are overtaking the upper body as they dont annoy my back

FastFordChris

alot of people miss out on there legs and wonder why there not as heavy as they would like to be. even arnie is guilty of this as his lost one of his first olympia tittles due to his legs which motivated him to work harder on them. He even wore shorts everywhere to keep him motivated

Red16

well done Stu

Martinshuter

stu,

some major improvements there mate. Like i said it all takes time and it looks like your training is coming on leaps and bounds. Only thing id say though is try and do some heavy squats and dead lifts as you never know how strong your lower back is, might be an area that needs strengthening??? Keep eating and training hard and you will be competing for mr olympia soon

Stu @ M Developments

iTrader: (12)

My lower 2 discs rub together Martin, the fluid pack between them was damaged many years ago in an accident.

I am however having far less trouble with it now ive started training than i used to I guess almost every excersize we do improves core strength very slightly and it will all help keep my discs away from each other.

PICPower

Stu, you're an inspiration to us all, 2 months down the line with a serious routine and still going at it, every credit to ya mate , it makes me wanna dust off the multi gym and lift some iron.

RSPTG

Well done you Stu,...

That's tops mate...you stuck with it and looks like you have learnt a bundle along the way too.

All the best for your future training.

Paul

Stu @ M Developments

iTrader: (12)

Thanks Guys, id love to see some of your routine's as well, give me something to aim towards

DaveMCMkIII

dexterc

Well done Stu. Have you considered keeping an actual workout diary? Great for charting progress in my opinion, and an invaluable tool. (I havent got one yet this year though )

Stu @ M Developments

iTrader: (12)

Yep,
When i get home from teh Gym, i update my routine to teh new weights and reps ive achieved so that every week i better myself, and every monday i save that routine in a folder so i can look back on my progress every week if necessary.

dexterc

What can I say, the mans one step ahead.

Paul Eggleton

Superb progress Stu, keep it up

Stu @ M Developments

iTrader: (12)

Thanks for teh kind words everyone

PICPower
Paul, only just bloody realised who you are, get your ass on that Gym mate, or better still, join mine and come along... poulton aint that far

PICPower

Stu, i'm starting on Monday for deffo, i've got the creatine, glutamine, progain, one of those body fat monitor things from lloyds and the motivation at last (funnily enough just after her indoors took some piccys of me so i can measure my progress) . Gonna clear out the garage over the weekend as i cant even get to the gym at the mo and come Monday the beef building shall commence, would glady join you at your gym but with finishing work at 8 i'm fooked, so i'm gonna train mornings instead. Plus your routine is very intense for a skinny fooker like me Might join you when i change jobs.
Keep it up pal your doin' great

Stu @ M Developments

iTrader: (12)

Fair excuses i guess.... but you should hopefully soon be in a new stress free Job and finishing at the same time as me, so we can review the situation then. Once you start going you will love it im sure, keep in touch pal.