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Need some help with getting a balanced plan16691

Aussiegill private msg quote post Address this user
Hi,

I'm a newbie to the forum for posting but have been following the posts for the past few months.

I've been lifting weights for nearly 9 years incorrectly plus did so much cardio I ended up skinny fat...started in January placing more emphasis on weights and HIIT in a more balanced way. I need some help in getting a more balanced routine, I currently do this atm:

Monday:
• Lying Triceps Press (Skullcrusher) – 4 sets
• Dumbbell Triceps Extension – 4 Sets
• Bench Dips – 3 sets
Tuesday:
• HIIT cardio 20 minutes on Treadmill
• Deadlifts
Wednesday:
• Rest
Thursday:
• Hammer Curls Standing – 4 sets (14, 12, 10, 8 reps)
• Seated Dumbbell Curl – 3 sets
• Barbell close grip curl – 2 sets
• Shoulder Press Dumbbell – 3 sets
• Lateral Raises – 3 sets
• Seated bent-over lateral raise – 2 sets
• Military press (standing) – Max weight
Friday:
• Russian twist with medicine ball – 3 sets
• Freestyle core work with medicine ball
• Bent over row w barbell – 3 sets
• Lat pulldown – 2 sets
• Shrugs – 3 sets
Saturday:
• 9 mile walk (warmup)
• Barbell curls – 3 sets
• Seated hammer curl – 3 sets
• Barbell bicep holds – 3 sets
• Seated shoulder press – 3 sets
• Side lateral raise – 3 sets
• Barbell lunges – 3 sets
• Barbell Calf raises – 3 sets
• Individual leg press – 2 sets
• Leg extensions – 2 sets

Feel free to criticise
Post 1 IP   flag post
TimmothyGen private msg quote post Address this user
After the first year or two of not seeing results you didn't stop and think? Hmm but continued for 9 years? Gains could have been made but welcome!
You say you have been following us for months go and read the FAQ. There are the basics.
Edit: that routine looks horrendous sorry
Post 2 IP   flag post
Aussiegill private msg quote post Address this user
I focused on going from 15 stone to 10.5 stone but now I'm far too stick thin. Add into the fact I commute 3 hours to work and get 5 hours of sleep I'm basically admitting defeat in my current approach
Post 3 IP   flag post
THE GODFATHER wannabemuscular private msg quote post Address this user
@Aussiegill So basically you workout your arms a lot and do cardio.

Go read the FAQ:
http://forum.simplyshredded.com/topic/13958/page/1/simply-shredded-faq---read-before-posting/

Get your BMR and figure out what kind of calories you need to accomplish your goals.

Read through the few training programs referenced in there and see which one sounds best to you. Then do it as outlined for at least a few months.

After you've read the FAQ come back with more specific questions if you need.
Post 4 IP   flag post
Aussiegill private msg quote post Address this user
If I changed it to this would it be better than what I was previously doing?

Monday:
• Seated Dumbbell Curl – 3 sets
• Barbell close grip curl – 2 sets
• Lying Triceps Press (Skullcrusher) – 2 sets
• Dumbbell Triceps Extension – 2 Sets
• Bench Dips – 2 sets
• Hammer Curls finisher – 3 sets (12, 10, 8 reps)
Tuesday:
• HIIT cardio 20 minutes on Treadmill
Wednesday:
• Rest
Thursday:
• Shoulder Press Dumbbell – 3 sets
• Lateral Raises – 3 sets
• Seated bent-over lateral raise – 3 sets
• Shrugs – 2 sets
• Military press finisher (standing)
Friday:
• Russian twist with medicine ball – 3 sets
• Freestyle core work with medicine ball
• Plank – 2 mins per hold
• Barbell Lunges – 2 sets
• Leg extension – 2 sets
• Barbell Calf Raise – 2 sets
Saturday:
• 9 mile walk (warmup)
• Lat pulldown – 3 sets
• Bent over row w barbell – 3 sets
• Deadlifts
Post 5 IP   flag post
THE GODFATHER wannabemuscular private msg quote post Address this user
No. Don't design your own workout. Read the FAQ.
Post 6 IP   flag post
Aussiegill private msg quote post Address this user
I thought I'd get help but should not have really bothered
Post 7 IP   flag post
THE GODFATHER wannabemuscular private msg quote post Address this user
Your help is to go read the FAQ. Your workout plan sucks. That's the feedback you got. You said "feel free to criticize" above in your first post.
Post 8 IP   flag post
Aussiegill private msg quote post Address this user
Why does it suck thats what I want to find out so I can tweak it not get abused for it
Post 9 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
@Aussiegill do you have a degree or certification in exercise physiology or kinesiology of some sort?


Edit- there's so much wrong with it, I don't know where to start. There are several routines in the FAQ that are much better options. -3X
Post 10 IP   flag post
Aussiegill private msg quote post Address this user
delete the thread I regret posting now
Post 11 IP   flag post
TimmothyGen private msg quote post Address this user
Ok quit being a lil bish. You are getting quality help some stuff people pay for because they don't know any better. You are not cooperating.
Read faq choose beginner program and sort out your nutrition.
Post 12 IP   flag post
Fayzeh private msg quote post Address this user
I'm going to read FAQ now for workouts. Only read the nutrition part.
Post 13 IP   flag post
Aussiegill private msg quote post Address this user
I'm not here to get gains I'm trying to get my body fat down without getting bulky, I'm a 31 waist and a 15inch shirt collar. As I've said I based that revised plan from the FAQs by taking elements that I can do within the 30 mins I have to workout before doing a 3 hour commute.

I don't appreciate the negativity towards a first time poster!
Post 14 IP   flag post
TimmothyGen private msg quote post Address this user
Well read the FAQ AGAIN and look at the bmr calculators and sort out your macros to lose weight... There is even a step by step guide on how to calculate your macros.
Do your cardio and w/e you want to do.
Not negativity.
Post 15 IP   flag post
THE GODFATHER wannabemuscular private msg quote post Address this user
It's not negativity. You asked for criticism and you got it. You're doing nothing for your back, no squats, no bench press or even any pushups.

I have no idea where you pulled that routine from elements within the FAQ.

Do you go to a gym? Get time with a trainer. Or hit up @eknight for some professional consulting at a reasonable rate.
Post 16 IP   flag post
Aoverto7 private msg quote post Address this user
Lack of compound movements is troubling. You say you don't want to get bulky, but what you are probably failing to realize is that you simply don't eat enough to get bulky. Adding in compound movements and taking out a lot of the accessory work is only going to burn more calories and work more muscle groups simultaneously.
Post 17 IP   flag post
LVjack private msg quote post Address this user
I would change your 9 mile warm up walk to maybe 8 or so. 9 is a bit much to warm up. Besides that I would leave everything almost the same.
Post 18 IP   flag post
qtdreams92 private msg quote post Address this user
@Aussiegill why don't you listen to the advice? please don't give us aussies a bad name lol.

but actually your location is england so I don't know whats up with that.
Post 19 IP   flag post
GetBigDieMirin private msg quote post Address this user
If you want help you came to the right place
If you want baseless compliments you're on the wrong forum buddy haha
Post 20 IP   flag post
340762 20 20
destitute