[bamfdan]

Name: Daniel
Age: 18
Weight: 184 lbs
Height: 5'10"

Goal: 170-175 lbs

So basically with college and college soccer coming up, I am looking to put my summer into working to make myself seem toned and get in shape for soccer as well. Here below is my daily workout schedule as well as diet plan. Please let me know if it goes well or not?

Also, one other question I'd like to ask all of you; if you know any other food i can add to the diet, please dont heistate to tell me. It would be much appreciated.

Monday: Tricept + Back
(12-15 rep per exercise)
Tricept:
1. 2 arm tricept kickbacks
2. chair dips
3. lying down tri raise
4. flip grip 2 arm tricept kickbacks
5. laying down tricept extensions
6. side leaning tricept extensions
7. diamond pushups
8. front to back tricept extensions
9. chair dips
10.close grip bench press
11. overhead tricept extension
12. lying tricept raise

Back:
1. wide grip pullups
2. close grip pullups
3. bent over rows
4. seated rows
5. inverse situps
6. lat pull ups
7. lawnmowers
8. bend over rows
9. seated rows
10. regular pullups
11. underhand pullups
12. superman

Tuesday: Off-day
High Intense Interval Training
15-20 minutes on treadmill, one minute jogging, one minute sprint.
jogging speed: 3mph
sprint speed: 11.5 mph

5-10 minute ab workout right after HIIT.

Wednesday: Bicept + Shoulders
Bicept:
1. bicept curls
2. static arm curl
3. in and out bicept curls
4. full supination curl
5. preacher curl
6. underhand pullups
7. twenty one
8. open arm curl
9. full supination curl
10. strip set curls

Shoulders:
1. alternating shoulder press
2. deep swimmers press
3. upright row
4. seated 2-angle shoulder fly
5. in and out straight arm shoulder fly
6. pike press
7. scare crow
8. upright row
9. y-press
10. pour fly

Thursday
same as tuesday, see above.

Friday: Legs + Chest
Will post this tomorrow, lost the list.

Saturday: Off-day
Distance running, 30-45 minutes.



Meal Plan:
Breakfast: Protein drink (BAAC from an GNC store), along with either rice or oatmeal.

Post-workout: Protein drink along with fruit salad.

Lunch: either rice, tortillas, chicken, fish, steak, sandwich, vegetables, fruits, potatoes, pasta (any carb/protein filled food)

Dinner: salad with any meat and edamame peas.

Right before going to sleep: cottage cheese with a cup of milk.


Again, please let me know if this workout plan is any good for me to reach my goal of 170-175 lbs also having my muscles more toned and visible.

Thank you so much,
Daniel

[101bodybuilder]

Thats way to many exercises for triceps ... well everything. Check out the training forum and you will see what i mean, also with your diet since you play soccer you are going to need more carbs and calories than a normal person. Running around during practice burns alot. For every three hours your awake you want a meal. So basically eat every three hours

[ZiR RED]

Your isolation movements are in complete excess, and you have far too few compound or functional movements. Arm training should recieve the least amount of work - 2-3 sets per week, total.

Squats, deadlifts, rows, pull ups, presses (both chest and over head) should recieve 98% of your focus.

Second, you're a soccer player. Running long distance will do you no good - both in regards to improving performance and leaning out.

HIIT is good, but you need to run on flat ground. Soccer requires rapid changes in direction (agility) and speed. This is not something that can be replicated on a treadmill.

I'd suggest taking your tuesday and thursday workout and bringing it to the field.

You can change out your distance running for the HIT on the treadmill. 20 seconds run, 20 seconds rest.

Br

[bamfdan]

Thank you very much.

The thing is that I forgot to mention, right now, I am not doing any soccer activities. Merely, I am just trying to get toned and lose some body fat, as well as getting in shape, physically. I am having my diet plan occur around every three hours, and having not to eat any carbs after 5 or 6.

Another thing, I thought it is enough exercise for any part of body because I am only doing them once for 12-15 reps, alternating back and forth from tricept to back. Most of these workouts came from p90X to gain muscle confusion as well as to help burn fat.

On fridays when I am doing legs and chest, I would add some plyo to my leg workouts, will that be a reasonable idea to do so?

[yegy3]

i dont really see anything wrong with the training. its the same as a normal isolated training routine. none of the body parts exceeds 15 sets so it avoids overtraining. and the routine is split to give adequate rest to the triceps before a chest workout. it just seems like a lot because they are many different exercise but they are only being performed for one set. P90x and rock hard training are both good workouts that use many sets for the arms, despite the other compound movement later in the week.

[thebeginning]

Originally Posted by yegy3

i dont really see anything wrong with the training. its the same as a normal isolated training routine. none of the body parts exceeds 15 sets so it avoids overtraining. and the routine is split to give adequate rest to the triceps before a chest workout. it just seems like a lot because they are many different exercise but they are only being performed for one set. P90x and rock hard training are both good workouts that use many sets for the arms, despite the other compound movement later in the week.

Well, you're the expert.

[yegy3]

Originally Posted by thebeginning

Well, you're the expert.

So you're here to confront people and mock them? or are you trying to help? im not really sure

[ZiR RED]

Originally Posted by bamfdan

Thank you very much.

The thing is that I forgot to mention, right now, I am not doing any soccer activities. Merely, I am just trying to get toned and lose some body fat, as well as getting in shape, physically. I am having my diet plan occur around every three hours, and having not to eat any carbs after 5 or 6.

Another thing, I thought it is enough exercise for any part of body because I am only doing them once for 12-15 reps, alternating back and forth from tricept to back. Most of these workouts came from p90X to gain muscle confusion as well as to help burn fat.
On fridays when I am doing legs and chest, I would add some plyo to my leg workouts, will that be a reasonable idea to do so?

You're new, so you don't know my feelings about p90x, nor the mass-confusion movement that has been termed "muscle confusion". In short, muscles do not get confused. They respond to a stimulus in a very stereotypical nature. A professional can tell you what the muscle adaptations are to various changes in exercise, and furthermore, if he/she is good, can prescribe exercises to make the most of these adaptations for optimal results.

Regardless, the majority of the exercises you list serve very little purpose. Secondly, doing only one set of 15 reps is going to achieve very little, besides burning calories.

If you want something similar in ease of structure to P90X, look into crossfit. It involves more functional movements, and will build a stronger conditioning base than p90x.

Br

[thebeginning]

Originally Posted by yegy3

So you're here to confront people and mock them? or are you trying to help? im not really sure

This is why...people here tend to know what they're talking about. They don't try to sell you crap about faddy workout routines or whatever the latest issue of Muscle & Fitness is toting around.

That being said, I'm not hating. I'm just trying to help you realize that you probably don't know everything...I'd done hours upon hours of research, reading, and even note-taking for the past year or so, but I didn't ever get a real grip on things until I starting talking to dudes on forums that were being real. Keep an open mind, but don't believe everything you read.

Originally Posted by ZiR RED

If you want something similar in ease of structure to P90X, look into crossfit. It involves more functional movements, and will build a stronger conditioning base than p90x.
Br

QFT

[yegy3]

and you know what? i completely agree with you, im not trying to say Zir Red or anyone else doesnt know what they are talking about. Im just saying I havent been lifting for long but I tried a workout similar to that and lost 5-6% body fat in about 7 weeks and was still able to maintain most of my muscle mass. So by asking questions im not trying to say i know more than you, im trying to understand why it does not work and how i can change my own routine

[thebeginning]

Originally Posted by yegy3

and you know what? i completely agree with you, im not trying to say Zir Red or anyone else doesnt know what they are talking about. Im just saying I havent been lifting for long but I tried a workout similar to that and lost 5-6% body fat in about 7 weeks and was still able to maintain most of my muscle mass. So by asking questions im not trying to say i know more than you, im trying to understand why it does not work and how i can change my own routine

Fair enough, and again, I wasn't hating on you or anything.

Oh and also, I actually thought you were the OP when I replied to that other comment. I assumed you were one of those 'I'm going to ask a question but I already made my decisions' type of posters. :)

[yegy3]

lol its fine dont worry about it. now i have to post my routine to figure **** out haha

[ZiR RED]

Originally Posted by thebeginning

QFT

By QFT, do you mean "qualify that"?

I'm not a crossfit expert, nor do I think they have a great program for everybody. But, their workouts generally consist of compound dynamic exercises with incomplete periods of rest in between sets. The compound movements will build greater functional and core strength than doing 10x15 isolated tricep movements, and the incomplete recovery periods between sets will tax the anaerobic glycolytic energy system, resulting in greater buffering ability, fuel sinks, and nutrient partitioning...all thigns that are important for energy production during a soccer match.

Br

[thebeginning]

Originally Posted by ZiR RED

By QFT, do you mean "qualify that"?

I'm not a crossfit expert, nor do I think they have a great program for everybody. But, their workouts generally consist of compound dynamic exercises with incomplete periods of rest in between sets. The compound movements will build greater functional and core strength than doing 10x15 isolated tricep movements, and the incomplete recovery periods between sets will tax the anaerobic glycolytic energy system, resulting in greater buffering ability, fuel sinks, and nutrient partitioning...all thigns that are important for energy production during a soccer match.

Br

'qft' means 'quoted for truth'

I was agreeing with you :)

[101bodybuilder]

Take Zir's advise he knows what hes talking about

[bamfdan]

Wow, interesting. I had no idea about crossfits, I'm going to look well into that right now.

Basically when you say they consist of compound dynamic exercises with incomplete periods of rest in between sets, is it something that a "body pump" class would do? There is a group at Gold Gym that I have seen as I walk by, they look like they are doing so many movements with a barbell such as squats, lunches, bicept curls, meaning they work every part of the muscle of the body. But in thinking of doing so, I find it to be not such a good idea because what I have read or heard is that you would want to spend a day on two parts of the body, like bicepts and shoulders, and two other on the different day.

I also agree with you Br is that they are not very functional, meaning I dont move that much, more or less, I remain in one spot for the duration of the workout and don't find myself coming to a point where I am sweating excessively or being out of breath.


Another thing I would like to ask, How is my diet looking? Is there anything I would need to add to that?

[yegy3]

Originally Posted by ZiR RED

Secondly, doing only one set of 15 reps is going to achieve very little, besides burning calories.


Br

I did some researching of my own and found a study that shows 1 set exercises work.

Single versus multiple sets in long-term recreatio...[Med Sci Sports Exerc. 2000] - PubMed Result


Strength training. Single versus multiple sets. [Sports Med. 1998] - PubMed Result

[ZiR RED]

Originally Posted by bamfdan

Wow, interesting. I had no idea about crossfits, I'm going to look well into that right now.

Basically when you say they consist of compound dynamic exercises with incomplete periods of rest in between sets, is it something that a "body pump" class would do? There is a group at Gold Gym that I have seen as I walk by, they look like they are doing so many movements with a barbell such as squats, lunches, bicept curls, meaning they work every part of the muscle of the body. But in thinking of doing so, I find it to be not such a good idea because what I have read or heard is that you would want to spend a day on two parts of the body, like bicepts and shoulders, and two other on the different day.

?

Not really. Its quite a bit more intense and functional than a body fit class.

I don't mean to stereotype...but think along these lines

Bodyfit is marketed more for middle aged women
Crossfit is something that an MMA fighter would use

Br

[ZiR RED]

Originally Posted by yegy3

I did some researching of my own and found a study that shows 1 set exercises work.

Single versus multiple sets in long-term recreatio...[Med Sci Sports Exerc. 2000] - PubMed Result


Strength training. Single versus multiple sets. [Sports Med. 1998] - PubMed Result

Cool find, I give you props for posting primary research!!



However, if you look at the population used,

Forty-two adults (age 39.7 +/- 6.2 yr; 6.2 +/- 4.6 yr weight training experience) who had been performing one set using a nine-exercise resistance training circuit (RTC) for a minimum of 1 yr participated in this study.

you will see what type of training they have been doing prior to the study. This does not translate into improvements for athletes or more experienced weight lifters.

The results show that one-set programs are still effective even after a year of training and that increasing training volume over 13 wk does not lead to significantly greater improvements in fitness for adult recreational weight lifters.

Br

[yegy3]

right on, well bottom line, add more compound movements to the workout routine =). thanks

[bamfdan]

Originally Posted by ZiR RED

Not really. Its quite a bit more intense and functional than a body fit class.

I don't mean to stereotype...but think along these lines

Bodyfit is marketed more for middle aged women
Crossfit is something that an MMA fighter would use

Br

Do you mind if you could give me an example of a good crossfit workout?

[ZiR RED]

YouTube - Killer crossfit workout

As an interesting side note, watch the girls knees during any squatting movement. See how they they rotate inward (knock-knee), its a sign of weak hip abductors and VMO.

Another even better one:
YouTube - CrossFit Fighter Challenge

Br

[bamfdan]

Thank you very much.

-Daniel

[thebeginning]

Originally Posted by ZiR RED

Another even better one:
YouTube - CrossFit Fighter Challenge

Br

yeaaah, Houston!

I have a friend that's in the Army (special forces) that was a member there for a while. Killer stuff.