i think i am training poorly

[losses]

ok guys i have been floating around these forums for a while but i think i am training poorly. I have been getting results (i look better) but i think this is the difference of exercise vs no exercise. Anyhow i started losing weight back in march (weight was 236) and during the month of august i decided to exercise (weight was about 223) now i am 206 (6ft tall) and have a little definition anyhow this is what i am doing.

5x5 squats the full weight i am not sure of but i use 160lbs plus the weight of the bar (give me some slack i just started)
2x8-10 deadlifts 90lbs plus the weight of the bar
5x5 flatbench 160lbs plus weight of the bar
2x8-10 decline bench same as above
2x8-10 incline bench 90lbs plus bar weight
fatiguex10 last one with 5 sec hold 25lbs hard abs
fatiguex10 ezbar curls 70lbs plus weight of bar
i do this same routine every day mon-fri


i am getting results like i stated above but i still think i am exersicing poorly. i also run 3 times a week for about 45-1 hour. i do all my lifting at home so i have to exersice with what i got. if someone could give me a kick ass routine it would be awesome. also can someone explain how to post a picture from my pc to this website so i could show you my equipment and what i look like.

 

[blackbeard]

first good work on the weight loss
its hard to gain muscle and drop fat at te same time...most peopel can do but only if they are a true beginner at lifting like yourself

second a barbell and plates, rack and bench is pretty much all you need to build a sloid physique...
theres a routine n page 6 of the deadlift sticky above..im sure most of those exercises can be done at home

 

[blackbeard]

when you gho to make a post their si a tool that says 'manage attachments" you can upload your pic there if its not too big

or

you can go to imageshack and tehy willhost it for you then just post the link in a thread

 

[blackbeard]

yur pctures erally not that important
just tell us what kind f equipment you have etc how many plates
and what it is you want to accomplish

 

[losses]

ok i have 45x2, 25x2, 10x4, 5x4, 2 1/2x2 all olympic weights.
i have and all work out cage
i can do flat, inclinde, decline bench.
the bench also has i leg work out thing or a concentrated curl thing!
the cage has one pully thing, you can pull from the top or the bottom!
i would like to look cut and medium built (i dont want to look cut but wioth the weight of getting your ass kicked). i want to be mediuim built because my head is to small! too big and i would look to funny!

 

[GymLift]

ok i do see the button but there is no browse button on it. its just http: the picture is on my desktop dont really know how to put that on the address bar

When I click on 'manage attachements', I get a browse button. You don't?

Good job on your progress.

 

[tommy_big_guns]

the olympic bar is 45lbs

 

[losses]

ok i got it this is my weights. ill post pictures of me later

 

[Tryn2]

Uh Oh.

 

[losses]

a picture of my almost 3 months results. just did push up and cardio for the first month and some dumbbell curls

 

[blackbeard]

personally i dont think you need to cut anymore
i would look to start adding muscle te right way to your frame through a solid diet with good foods not junk and a good training routine..

did you look at the sticky on page 6 for a routine?

 

[losses]

ok i have a few questions!


Monday:
Squats 2 x 5
Box squats 2 x 5 (what are these and can i do them with my equipment)
Leg presses 1 x 20 (pick 1 of the squats + the leg presses) What are these
posterior core movement 2 x 10-20reps (what is this?)
heavy abs 2 x 20
hips 1 x 20-25 reps (what is this aswell)
Calves (your choice of exercise if you like) 2 x 10

Tuesday:
Wide grip flat bench 2 x 6 (index fingers on the rings)
hammer grip dbs 2 x 8-12 reps
tricep push downs 1-2 x 8-100reps. (yup 100) (what is this?)
db side laterals 1-2 x 10reps light
db front raises 1-2 x 10reps light
pull-a-parts 1-2 x 20reps

Thursday:
Dead lifts (rotate variations each week) 2 x 5
posterior core movement 2 x 10-20reps
heavy abs 2 x 20reps
rows 2 x 4-8reps
Reverse grip narrow grip pull downs 2 x 4-8reps (what is this)
Standing wide grip curls 2 x 8-12 reps (or your favorite curl here)
hammer curls or reverse curls 2 x 8-12reps


i have questions on the bold parts above. sorry i am a newbie after all. Anyhow about the good diet. i dont drink soda anymore. I dont use really sugar (splenda), i dont eat fried food, i do eat burgers but i dont drink the soda or fries, changed my oil to olive oil, change my margerine to butter, now drinks fat free milk. No more gatorade only propel. but i really find it hard to change anymore is it possible just to do more cardio and not really change the diet much? other than my minor changes?
thanks in advance you have been a great help!

oh yeah one more thing, can i train everyday if i dont feel sore or is that too much (i mean monday-friday) and when are ypu suppose to drink a protein shake before or after a work out? in the morning? how if someone could please tell me, i also have never done warm up sets! what can be my warm up set if i can do 5x5 210 unassisted?

 

[shaggy36]

drink protein shake after workout

 

[losses]

no more comments? one more thing about how long will each work out take roughly?

 

[b fold the truth]

I love the gym!!!! Reminds me a litte of mine.

Just keep working on what you are working on, making small changes here and there. Always keep working to get bigger and bigger.

B True