Nath
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Registered: 3rd Apr 02
Location: MK
User status: Offline
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Right-o, just finished my generic plan that my gym set me and have now decided to do my own one. As their's was pretty basic and didn't seem that great.
I'm 176cm tall, and weigh 9 stone. So I'm quite slender.
I'm aiming to tone up and put on a bit of weight at the same time. As well as some light cardio work. I'm generally quite fit anyway so I'm not focussing too much on cardio.
I've searched on the Net for a programme but there are literally thousands out there, and I've no idea which are good and which are conflicting.
I go to the gym every other day pretty much. And normally go in the evenings, before dinner, if thats of any use.
So gym bods of CS, fire away....
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Cosmo
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Registered: 29th Mar 01
Location: Im the real one!
User status: Offline
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bring it
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Marc
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Registered: 11th Aug 02
Location: York
User status: Offline
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I do -
Biceps
Bench press
Incline Bench press
Pectoral press
Ocassionally use bicep machine or MTS row, which does biceps and back
10 minute run
10 minute cycle
Shoulders - Free weights
Pull down
Cable - 6 sets as theres various movements
10 minute run
10 minute cycle
Cable for triceps
Free weights behind head
Leg press
Leg curl
10 minute run
10 minute cylce
Now and again use rowing machine too and do some sit ups.
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Nath
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Registered: 3rd Apr 02
Location: MK
User status: Offline
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ok clown
[Edited on 06-10-2009 by Nath]
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Tommy L
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Registered: 21st Aug 06
Location: Northampton Drives: Audi wagon
User status: Offline
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Roids.
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Nath
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Registered: 3rd Apr 02
Location: MK
User status: Offline
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quote:
Originally posted by Marc
I do -
Biceps
Bench press
Incline Bench press
Pectoral press
Ocassionally use bicep machine or MTS row, which does biceps and back
10 minute run
10 minute cycle
Shoulders - Free weights
Pull down
Cable - 6 sets as theres various movements
10 minute run
10 minute cycle
Cable for triceps
Free weights behind head
Leg press
Leg curl
10 minute run
10 minute cylce
Now and again use rowing machine too and do some sit ups.
Is that broken down into days? And what sort of reps and sets is that?
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Nath
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Registered: 3rd Apr 02
Location: MK
User status: Offline
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quote:
Originally posted by corsa_tomtom
Roids.
Monday - roids
Wednesday - roids
Friday - roids
?
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Cosmo
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Registered: 29th Mar 01
Location: Im the real one!
User status: Offline
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quote:
Originally posted by Nath
quote:
Originally posted by corsa_tomtom
Roids.
Monday - roids
Wednesday - roids
Friday - roids
?
Tuesday - 14 eggs
Thursday - 14 eggs
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Nath
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Registered: 3rd Apr 02
Location: MK
User status: Offline
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HENCH
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Marc
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Registered: 11th Aug 02
Location: York
User status: Offline
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quote:
Originally posted by Nath
Is that broken down into days? And what sort of reps and sets is that?
Over 3 days yes, rest day in between.
10 reps x 3 sets
For biceps I use 18 or 20 kg dumb bells depending how I'm feeling!
Bench press I use 34 and 36kg dumb bells
Incline I lower to 24kg, a lot harder.
Pectoral press 105kg
For the MTS row 40kg for the bicep machine 65kg
Dumb bells for shoulders 30kg
Pulldown 68kg
Cable 3.5kg I think each arm - Will check
Dumb bells for triceps is 14kg - place behind head and lift up
Leg press is on 85-95kg
Leg curl is 50kg ish I think
Theres 2 other leg machines I sometimes use too, one you press in other you pull out. Both around 90kg
Running - 2k/m at level 11 - 10 minutes then 3 minutes cool down
Cycling - 2k/m at level 10 - 10 minutes then 3 minutes cool down
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Ojc
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Registered: 14th Nov 00
Location: Reading: Drives : Clio 197
User status: Offline
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Marc you must look like Jean Claude Van Hitler.
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Marc
Member
Registered: 11th Aug 02
Location: York
User status: Offline
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Not really, I'm 6` 2 and weight 96.5kg
I've got quite big shoulders.
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Paul_J
Member
Registered: 6th Jun 02
Location: London
User status: Offline
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Where's the muscle confusion?  
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Dan
Premium Member
Registered: 22nd Apr 02
Location: Gorleston on Sea, Norfolk
User status: Offline
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I dont use the gym, have bench, DB rack and olympic weights etc at home.
My current plan is..
Monday:
Deadlift - 3 sets - 10,8,6 reps
Bent over row - 3 sets, 10,8,6
Dumbell row - 3 sets, 12,10,8
Barbell curls - 4 sets, 12,10,8,6
Tues:
30mins bike ride - (around 12-15km)
Wednesday:
Flat barbell bench press - 3 sets - 10,8,6
Incline DB bench press - 3 sets - 10,8,6
Flat DB flys - 3 sets - 12,10,8
DB shoulder press - 3 sets - 12,10,8
Skullcrushers - 4 sets - 12.10,8,6
Thursday:
12-16min HIT running (fast as can for 2mins, jog for 2mins repeated 3 or 4 times)
Friday:
Front Squat (holding weight plate(s) - 3 sets, 10,8,6
Stiff legged deadlift - 3 sets, 12,10,8
Leg Extensions - 2 sets. 10,8
Leg curls - 2 sets, 10,8
Calf raise (use dbells or barbell on 2x4 block of wood) - 3 sets, 12,10,8
Sat:
30min bike ride again
Sun:
Rest
[Edited on 06-10-2009 by Dan]
Adult GiftsClick here to vist us
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jaffa
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Registered: 27th Mar 00
Location: Stoke-on-Trent
User status: Offline
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google total body training by chad waterbury. brilliant programme.
can mail you the spreadsheets if you want
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Adge
Member
Registered: 28th Aug 04
Location: Lancashire
User status: Offline
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theres loads available online,can take forever to find 1, i tryed!!!
i like to train 5 times a week. and i cudnt find 1 suitable, i just asked the gym owner and he gave me the best program by far! that was suited to me and the gains i wanted
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Tommy L
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Registered: 21st Aug 06
Location: Northampton Drives: Audi wagon
User status: Offline
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quote:
Originally posted by Nath
quote:
Originally posted by corsa_tomtom
Roids.
Monday - roids
Wednesday - roids
Friday - roids
?
No. Everyday is roids day.
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Ojc
Member
Registered: 14th Nov 00
Location: Reading: Drives : Clio 197
User status: Offline
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I'm on roids everyday.
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Marc
Member
Registered: 11th Aug 02
Location: York
User status: Offline
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hemeroids?
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Nath
Member
Registered: 3rd Apr 02
Location: MK
User status: Offline
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http://www.muscleandstrength.com/workouts/3day-beginners-workout.html
Is this any good? Seems like it would be.
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Marc
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Registered: 11th Aug 02
Location: York
User status: Offline
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Give it a go see how you get on.
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Nath
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Registered: 3rd Apr 02
Location: MK
User status: Offline
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Spose that'd be the best way 
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Cosmo
Member
Registered: 29th Mar 01
Location: Im the real one!
User status: Offline
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Just bring it you tool.
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Nath
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Registered: 3rd Apr 02
Location: MK
User status: Offline
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STFU clown
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DizzyRebel
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Registered: 2nd Jan 09
Location: Lincoln
User status: Offline
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9 stone? You shouldnt be doing ANY isolation exercises.
Your workout plan should look like this
Monday, Chest and shoulders:
Barbell benchpress - 5x5
Standing military press - 5x5
Dips - 4x As many as possible.
Wednesday - Back:
Neutral grip pulldown/chins - 5x5
Deadlifts - 5x5
Bent over barbell row - 5x5
Friday, Legs:
Back Squats - 5x5
good mornings - 4x10
glute ham raises - 4x10
At the end of every workout do 3sets of ab rollouts.
Diet wise, eat evrything in sight, 300g of protein, 400g of carbs and 70g of fat should see you put some size on.
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