Hey,
this is my first post, i have been reading forums last week or so. going to the gym 6 months now.
I am fearing getting slaughtered here.
I am trying too put on muscle, not veins everywhere, just get bigger and stronger. I still want to be active able to play football. just in better shape. I work v v hard in the gym and felt i had not been getting the results but now last night I had what i feel the best night ever in the gym. today i feel big. and noticably more muscle on me. 2 weeks ago i changed my diet, maybe this is why. I have tweaked this plan over 6 months from watching others and reading. any advice!
This is my routine.
Day on Day off.
2 Day routine.
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Day 1
Bicep Curl 4 x 8 x 17.5kg
Hammer Curl 4 x 8 x 17.5kg
Barbell Bicep Curl 4 x 8 x 35kg or 40kg
Tricep Extension 4 x 8 x 12.5kg
Tricep Cable Pulldown , Drop sets 4 X 8, not sure of the weights.
Chest Free Weight(exercise1) 4 x 8 x 25kg
Chest Free Weight(exercise2) 4 x 8 x 20kg
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Day 2
Lat Pulldown - 4 x 8 x 65kg
Shoulder Press - 4 x 8 x 65kg
Shoulder free weights - 4 x 8 x 20kg
Leg Extension Machine - 4 x 8 x 210kg
Leg Curl - 4 x 8 x 100kg
Calf Extension - 4 x 8 x 120kg
Also everyday I am in the gym I sprint 3km.
I used to do this, Monday Tuesday Wednesday(free) Thursday Friday Sat/Sun(weekend free)
Since Reading I am doing it day on day off, with the diet also, and i use protein, I think its going well. definetly better.
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Last 2 weeks I am on a no carb diet also. i have been eating whatever i want prior to that.
How is that guys? I hope im not one of these guys gettin slaughtered!
my first post! help! or help tweak!