My Workout/Diet

[Mikeski]

My Weight: 195lbs Height: 6,0 Waist Size: 32 BodyType: Built

I will wake up run for 3miles or skip for 20mins then eat breakfast every morning Monday-Friday.

All workouts are done between 9am and 11am they take about 1hour total.
Boxing Gym Monday-Friday from 6pm till 8pm
Weekends are rest/recovery days.

Average Diet for day:
TOTAL FOR DAY: CALORIES:2270 FAT: 34.6 CARBS: 111.3 PROTIEN: 355

Recovery Information:
1) Eat Every 2-3hours
2) Post-Workout Shake + Meal
3) Drink 1gallons of water a day
4) 7-10hours of sleep a day.
5) 4-5 Meals a day.

At the end of everywork out I do 3x20 pushups, 4-5 sets of calve raises, 3x8 pullups and then abs ( no abs on wednesdays so you're not over training)


Monday: Chest
Bench Press (with dumbells):
2 warm sets x 12 reps
4 sets x 10,8,8,8

Incline (with dumbelles):
4 sets x 8 reps

Flys:
4 sets of 8-12 reps

Superset dips and decline:
3x15-20 dips
3x8 decline

Then do the Pushup,Chinup, calve and ab/oblique circuit.





Tuesday: Arms
Arm days you're always gonna be going from a bicep excercise to a tricep excercise


Barbell curls ( increment weight)
Warm up with the bar then go in increments of 5 lbs per side each set
do as many sets with the increments till you can only do about 6 reps... example is
warm up
set 1 is +10lbs for 12 reps
set 2 is +10lbs for 12 reps
set 3 is +10lbs for 7-8 reps
set 4 is +10lbs for 5-6 reps

And your rotating the barbell curles with tricep rope pulldowns
warm up set then rotate it with your curls with a weight that your good for 10-12 reps

3x15 bench dips rotated with 3x12 Cable Hammer Curls

3x 8-12 Close-Grip EZ Bar Curl rotated with Cable Tricep Extension 3x12

Dumbells rotated with tricep bar pulldown (4x12)
1 Alternate Hammer Curl x 12
1 Dumbbell Curl x12
1 Concentration Curls x 12
1 Cross Body Hammer Curl x 12


Then do the Pushup,Chinup, calve and ab/oblique circuit.





Wednesday: Legs
Barbell full Squat (increment weight)
1x12 (warm up)
5x8-12 reps for the rest

Dumbell lunges
3x24

Wallsits rotated with dumbell step-ups
3x1.5 mins each with last 20 seconds with the front of your feet raised.
Dumbell step-ups: 3x10 reps (per leg)


Then do the Pushup,Chinup, calve circuit and skip abs
Core resistance training; various exercises for 5 mins straight, no breaks.




Thursday: Shoulders
Shoulder press
1x12 warm up
3x8-12 reps

Arnold press
3x8reps

Front Raises
3x12 reps

Lat raises
3x12 reps

Rotators rotated with dumbelle shrugs (3x15 reps)
3x12reps

Then do the Pushup,Chinup, calve and ab/oblique circuit.

Friday: Back

Lat Pulldown
4x8-12reps

Close grip Lat pulldown
3x12 reps

Widegrip pullups (behind the head and infront… rotate)
4x as many as you can do

straight armed pulldowns:
3x12 reps

seated Cable rows:
3x12 reps

Single armed dumbell rows:
4x8-10 reps

Deadlifts
4x12 reps

Then do the Pushup,Chinup, calve and ab/oblique circuit.

[Trrmo]

2270 cals seems way too low with that type of routine unless you are trying to lose weight, but if you have a 32 inch waist that seems unlikely. Carbs and fat look too low as well

[Trrmo]

Another thing, one of the most cited experts of protein metabolism, PW Lemon says you need 1.7-1.8 grams of protein per KILOGRAM you weigh (.77 - .82 gms per pound) for strength and muscle gain.

You are taking 1.8 grams of protein per POUND you weigh. Thats more than twice the needed amount of protein!

The protein calculators on Bodybuilding.com by the way are incorrect (probably on purpose to help sell more protein powders and the like)
They say they are basing these calculators on PW Lemon but in fact they falsify his recomendations, applying the recommended amount of protein to POUND of weight, not KILOGRAM of weight that Lemon in fact recommends.

[icedog11]

Trrmo is correct and your back day seems way high on exercises 25 sets and 230 reps of just back is way extreem.