Re: Suggested Training Routine

DJH · 05-17-2007, 08:53 AM

17th May 07 Thursday

Morning routine:

Time Started: 6:05am

Length: 60 mins

Modifications made: Only 2 mins 15 secs on Cross Trainer

Consists of:

MORNING ROUTINE
Name of Equipment and order used in Amount of weight (Kg),Number of sets,Number of Reps,Resting time
1. Rower 5 mins at 144 B./M
2. Chest Press 20kg 3 15 30secs
3. Low Row 30kg 3 12 30secs
4. Leg Press 50kg 3 15 30secs
5. Shoulder Press 10kg 3 15 30secs
6. Cable Jungle (close grip Pull up) 10kg 3 15 30secs
7. Arms Curl 10kg 3 15 30secs
8. Curl arms on chest (Reaching up with hands folded over top of each other) - 3 15 30secs
9. Rower 10 mins 144 B./M
10. Cross Trainer 10 mins Lvl 5

Afternoon routine:

Time Started: 1:05pm

Length: 60 mins

Modifications made: None

Consists of:

AFTERNOON ROUTINE
Name of Equipment and order used in, Amount of weight (Kg), Number of sets, Number of Reps, Resting time
1. Rower 5 mins at 144 B./M
2. Lat Pulldown (wide) 30kg 3 15 30secs
3. Lat Pulldown (narrow) 35kg 3 12 30secs
4. Back extension - 3 10 40secs
5. Ab Bracing (laying down) - 3 40 secs hold time 1min
6. Ab Bracing (on sides) - 3 30 secs holding time
1min
7. Decline Crunches (First 3 sets) - 3 10 1min
8. Decline Crunches (Final set, Side to side) - 1 20 1min
9. 10 min walk home

Today’s Diet

Food consumed and/or quantity, Total Protein, Total Carbs, Total Fat, Total Calories
Banana ? ? ? ?
Applex2 ? ? ? ?
Weet bix (4 biscuits) ? ? ? ?
1 Ts of sugar ? ? ? ?
1 Ts of raisins ? ? ? ?
Milk (1cup) ? ? ? ?
Berroca (1 glass) ? ? ? ?
Water (2.1L) ? ? ? ?
Milo Combo mousse ? ? ? ?
Potato chipsx2 ? ? ? ?
1 Sandwhich (Peanut butter, butter and Nutella) ? ? ? ?
2 Biscuits ? ? ? ?
Peach Choc Muffin ? ? ? ?
Steak 250g approx. ? ? ? ?
5 baby potatoes ? ? ? ?
Buttered corn ? ? ? ?
Broccoli ? ? ? ?
Assorted salad: Salad leaves, tomato, asparagus, nuts ? ? ?
Tomato Sauce ? ? ? ?

Summary:

I enjoyed today’s workouts thoroughly despite having too and exerting myself a fair bit. Both training routines where organized by instructors for me and I think it will be a successful workout for Thursdays. On other days I would like to work on separate parts of my body and like Saturday Sunday Tuesday, Separate. And on Thursday do a full body workout.

I dont know what the nutritional information is for these food items as of yet, i was hoping you guys could help me out and tell me if i'm looking for the right things in food, and how i should chnage my diet or routine etc This is a much more finalized version of what my current routine is, usually without the after noon part. ( only on thursdays) Thanks again

P.S. this is a revised version of my previous thread

monkeybiker · 05-17-2007, 02:18 PM

I posted on your last thread. I still don't understand your need to workout twice in one day. You are working you back and biceps twice.
I am also surprised that an instructor set the routine for you.
Unless you happen to be related to Arnold I don't think you get very good results with your routine.

Your morning routine looks good. I would suggest you do this 3 times a week to start with getting a days rest between each workout.

Many people would recommend training a body part once a week. Since you are new to weight lifting 3 times should be o.k since you will need be working at the intensity of a more experienced lifter yet.