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need some quick advice/opinions on programme

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  • 02-02-2012 10:15pm
    #1
    lockey90
    Registered Users Posts: 26 ✭


    Well lads em just a few quick questions im a 6ft 85kg 34 waist and 34 leg guy eh play football hurlin and that but have done bugger all since november 2010 as had a shoulder operation so went back doin light weights middle of 2011 just to get things back goin but have got back to where i was before the op and have no problems with the shoulder thank god touch wood ha.

    Em the routine im doin is gym usually
    monday do arms and shoulders
    3x5 lifting up a 20kg dumbell with both arms and lowering slowly with one bicep
    3x10 dumbell bicep curls
    3x10 tricep dips
    3x10 pulling down the bar on the lat machine just with triceps
    3x10 shoulder press
    3x10 dumbell raises to side
    3x10 dumbell raises to the front
    3x10 forearm raises
    and to finish lift the bar up and over your head from front to back till fail 3 times to finish shoulders

    wednesday chest and back
    3x10 bench press at middle weight then
    3x10 bench 1ith 70kg on it (max at the minute)
    3x10 inclined bench press
    3x10 flys
    3x10 lying and extending heavy dumbell over the head and back to above chest
    3x10 dumbell upper rows
    3x10 on lat machine
    3x10 on weighted row machine
    press ups to failure with feet up on bench.

    friday legs
    3x10 squats
    3x10 leg extensions
    3x10 leg curls
    3x10 calf extensions

    and abs machine and some situps all above days
    eh startin doin boxin next week to give myself a bit of cardio while im in college as have a bit of pot belly from doin dam all and then il be back at the GAA in march.

    So just wandering as wanting to tone the mid range and building muscle what should my diet be and any criticisms/opinions of program welcome
    at minute diet is all over spot cause in college for ten weeks but is usually
    scrambled eggs beans toast for breakfast chicken fillet roll orange juice lunch and chicken or beef and potatoes for dinner drink probably litre of milk a day back at home its more like porridge in the mornin scrambled eggs for tens chicken wrap for lunch and chicken beef or fish and potatoes for dinner

    Sorry for long topic just wanted to be as accurate as possible cheers for all replys :)


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