Hi guys, this is my first post...
Looking for some help on improving my workout routine, as well as my diet a bit. I've been working out consistently since August, as well as lightly for a few months before that.
So, currently I go to the gym 5-6 times a week. I've gone from 138 lbs in August to about 162 now. Seems like a lot of the weight is going to my waist. So, within the last month I've started running 20 minutes after every workout.
My routine is 3 different areas, which I rotate through, sometimes getting the same thing in twice a week. I do everything 3 sets, 10 reps each. I'm not sure of the names of all things I do though.
Day 1 - Biceps/Triceps
-------
- Preacher Curls
- Skullcrushers
- Shoulder Shrugs
- Tricep Pulldowns
- Overhead tricep extensions
- Freeweight bicep curls
- Tricep pushdowns (extensions?)
- Freeweight side raises
Day 2 - Chest/Back
-------
- Free weight chest press?
- Iso-lateral inclined chest press
- Incline chest press (free weights)
- Lat pulldowns
- Seated rows
- Leaned over on bench pulling weights up (not sure on this one)
Day 3 - Legs
------
- Leg extension
- Leg press
- Hamstring curl
- Calf raises
- Opposite of leg extension (leg pulldowns?)
I usually do ab crunches on every day. I can tell I'm not doing enough or doing the right stuff, but I am noticing improvements. I'd mainly like to see faster improvements though - and would also like to strengthen my back safely (I have chronic back problems - scoliosis). Any tips on the workout would be appreciated..
As for the diet, I'm currently having 2 protein shakes a day (homogonized milk, banana, either mega mass or prolab nlarge^2 protein powder), one in the morning 1 at night. Also, a snack before lunch (cheese,strawberries, other fruit, bagel,etc), then lunch which is usually 2 sandwhiches (chicken/turkey), grapes, granola bar, various nuts. Usually another snack in there, and then dinner, which varies on the day.
Any more suggestions on the diet?
Thanks a lot for the help!
Looking for some help on improving my workout routine, as well as my diet a bit. I've been working out consistently since August, as well as lightly for a few months before that.
So, currently I go to the gym 5-6 times a week. I've gone from 138 lbs in August to about 162 now. Seems like a lot of the weight is going to my waist. So, within the last month I've started running 20 minutes after every workout.
My routine is 3 different areas, which I rotate through, sometimes getting the same thing in twice a week. I do everything 3 sets, 10 reps each. I'm not sure of the names of all things I do though.
Day 1 - Biceps/Triceps
-------
- Preacher Curls
- Skullcrushers
- Shoulder Shrugs
- Tricep Pulldowns
- Overhead tricep extensions
- Freeweight bicep curls
- Tricep pushdowns (extensions?)
- Freeweight side raises
Day 2 - Chest/Back
-------
- Free weight chest press?
- Iso-lateral inclined chest press
- Incline chest press (free weights)
- Lat pulldowns
- Seated rows
- Leaned over on bench pulling weights up (not sure on this one)
Day 3 - Legs
------
- Leg extension
- Leg press
- Hamstring curl
- Calf raises
- Opposite of leg extension (leg pulldowns?)
I usually do ab crunches on every day. I can tell I'm not doing enough or doing the right stuff, but I am noticing improvements. I'd mainly like to see faster improvements though - and would also like to strengthen my back safely (I have chronic back problems - scoliosis). Any tips on the workout would be appreciated..
As for the diet, I'm currently having 2 protein shakes a day (homogonized milk, banana, either mega mass or prolab nlarge^2 protein powder), one in the morning 1 at night. Also, a snack before lunch (cheese,strawberries, other fruit, bagel,etc), then lunch which is usually 2 sandwhiches (chicken/turkey), grapes, granola bar, various nuts. Usually another snack in there, and then dinner, which varies on the day.
Any more suggestions on the diet?
Thanks a lot for the help!
