07-17-2014, 01:26 PM | #1 |
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Sedan_Clan's Personal Trainer Thread
As an offshoot of the last few pages in this thread, I've decided to start a thread dedicated to workout advice (..based on the suggestion of another member), and to showcase the progression amongst the membership here on the forum. We have a similar thread that is very successful on E46Fanatics, so hopefully this thread will generate similar levels of interest.
All questions are welcome; pics make it easier to assess. Let's have at it fellas. |
07-17-2014, 01:34 PM | #3 | |
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When it comes to shoulders, I would recommend that you really hit overhead presses hard and start rowing like your life depended on it. Rows will not only have corrective postural benefits, but they will also give your shoulders depth/thickness. Hey, everybody needs their fitness fix. |
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07-17-2014, 01:35 PM | #4 |
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what's your take on bulking, do u prefer dirty bulking or track macros for a "clean bulk"?
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07-17-2014, 01:37 PM | #6 |
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I'm totally game for this. I do my workouts at work, so I don't have anyone to go with, nor do I have any intellectual insight. Just myself, doing workouts and what I think is right.
I think this thread can be very helpful, and I'm glad Sedan is willing to help us out. I'll get a picture next week. To be honest, I've never taken time lapse photos, so I really don't even know where I stand from before I started. |
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07-17-2014, 01:37 PM | #7 |
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Just wanted to run my workout/dieting plan by you all for advice and possible suggestions.
Here it is: All sets: 4 x (12, 10, 8, 6 [failure]) Monday: Upperbody [chest] 1. Bench Press 2. Incline Bench Press 3. Seated Cable Rows 4. Dumbbell Bicep Curls 5. Barbell Curls 6. Skull Crushers Tuesday: Abs and Traps 1. Ab curls 2. Weighted Oblique Twists 3. Abs pull ups 4. Weighted Incline Ab Crunches 5. Traps Wednesday: Legs 1. Squats 2. Deadlifts 3. Leg Extensions: 4. Lat Pull-downs 5. Lat Pull-ups 6. Dumbbell Shoulder Press Thursday: Abs and Traps 1. Ab curls 2. Weighted Oblique Twists 3. Abs pull ups 4. Weighted Incline Ab Crunches 5. Traps Friday: Upperbody [shoulders] 1. Incline Bench Press 2. Incline Dumbbell Bicep Curls 3. Dumbbell Shoulder Press 4. Standing Barbell Press 5. Cable Triceps Pull-downs 6. One Arm Cable Lateral Raises 7. Chest Press Saturday: Abs 1. Ab curls 2. Weighted Oblique Twists 3. Abs pull ups 4. Weighted Incline Ab Crunches Sunday: Rest Day Daily Macro Requirements: Fat: 50g [9.3%] Carbs: 250g (300g on workout days) [46.3%] Protein: 240g [44.4%] Thoughts? For reference, I'm 21, 6'5", 186#, and my body fat is around 13-15%. Trying to gain lean muscle mass. Thanks! |
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07-17-2014, 01:39 PM | #8 |
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I like a clean bulk. Minimizing fat gains will make any cutting phase less difficult
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07-17-2014, 01:41 PM | #9 |
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Isn't there a subforum for this?
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07-17-2014, 01:42 PM | #10 | ||
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Photos are the easiest way to track changes. We become so accustomed to looking at ourselves every day that we don't notice the subtleties of bodily change. Pics taken weeks apart will make the changes apparent. |
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07-17-2014, 01:55 PM | #11 | |
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07-17-2014, 01:57 PM | #12 | |
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07-17-2014, 01:57 PM | #13 |
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I think this belongs in the Health/Fitness Section: http://www.e90post.com/forums/forumdisplay.php?f=306
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07-17-2014, 02:00 PM | #14 | |
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07-17-2014, 02:01 PM | #15 |
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My problema is I don't have the spare time. Yeah, I hear this all the time. But I work all day, get home and start second shift with 3 little ones. What do you think about those tony horton 10 minute trainers? Garbage? Any advise for someone with little spare time?
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07-17-2014, 02:02 PM | #16 |
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Yea there is a subforum for this.
Anyway, as a continuation on my chest question in the other thread, my back days are rough! Pullups, body weight rows on the smith machine bar, one arm dumbell rows, etc... I don't do chin-ups (underhand), I just do sets of overhand pullups. So my current regime looks somewhat like this below. I will omit some of the accessory work: Day 1 (chest): Bench press - 4 sets of 5 reps (60%, 65%, 75%, 75% of 1RM) Dumbell shoulder press - 4 sets of 10 reps Behind the neck press - 4 sets of 10 reps --Additional shoulder and tricep work-- Day 2 (legs) Squats - 4 sets of 5 reps, same percentages of 1RM Front squats - 4 sets of 10 reps --Superset-- Single leg press - 4 sets of 10 reps Calf raises - 4 sets of 12 reps --Ab work-- Day 3 (back) Pull-ups (supposed to be weighted, but I am working on it) - 4 sets of 5 reps with percentages Dumbell single arm row - 4 sets of 12 reps Bodyweight row - 4 sets of 10 reps --Additional biceps work-- Day 4 (chest again): Incline dumbell press - 4 drop sets of 6, 6 reps Incline dumbell drop bench press (lower the incline 3 times until flat) - 4 sets of 6,6,6 reps Cable flyes - 4 sets of 10 reps --Additional triceps work-- Day 5 (deadlift day!): Deadlift - 4 sets of 5 reps (same percentages of 1RM) Romanian Deadlift - 4 sets of 10 reps Zercher squat - 4 sets of 12 reps --Ab work-- So basically, the first week you do the above percentages, then each subsequent week you increase the percentage slightly (i.e. week two is 65, 75, 85, 85) but decrease the reps by 1 (so 4 sets of 4 reps). Week three increase percentage again, and drop to 3 reps. On week four, lower the weight to 40%, 50%, 60 and 60, but increase reps to 10 for each set.
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07-17-2014, 02:06 PM | #17 | |
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diet/lose weight happens in the kitchen, u dont need a gym.
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07-17-2014, 02:10 PM | #18 |
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07-17-2014, 02:13 PM | #19 | |
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07-17-2014, 02:13 PM | #20 | |
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I'm typically not one for arbitrary sets/numbers, but I appreciate the planning that some people put into preparing; we have to start somewhere. Assuming your goal is muscle growth/strength, here are my suggestions....
Try developing your approach to mimic something like this (..and remember this isn't a hard & fast suggestion, just a loose rubric/outline for you to follow; experiment with weight/intensity/volume): Monday: -Squats -Leg extensions -Barbell step-ups -Hamstring curls -Dips Tuesday: -Active Rest (..low intensity cardio) Wednesday: -Barbell Bench Press -Pec Deck machine -Dips -Tricep extensions -Seated rows (..finisher) Thursday: -Dead Lifts -Bentover barbell rows -Calf raises -Pull-ups Friday: -Rest Saturday: -Shoulder Presses or OHP -Bentover dumbbell rows -Reverse flies -Cable high pulls/high rows -Pull-ups Sunday: -Biceps/Triceps -Abs -Low intensity Cardio You'll probably wonder why I don't overload my days with the typical exercises associated with a given "day". My philosophy revolves around the fact that I like to offset the work that my muscles are doing. If I've just benched heavy for 45 minutes (..I do a lot of volume or weight), for example, I need to counteract that work by spending some time pulling. That has kept my posture intact and my body balanced and proportionate. |
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07-17-2014, 02:17 PM | #21 |
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By volume, you mean cut down the 12-10-8-6 reps for each exercise? So 4x6 should be fine? Or 5x5?
And reason for the traps is my traps are seriously lagging behind (or my shoulders are just growing too fast). Looks kinda unproportional. I don't mind broader looking shoulders, but my traps are nearly nonexistent lol. |
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07-17-2014, 02:21 PM | #22 | |
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