lately i've had a craze of making smoothies and juices.

banana, frozen berries, shit load of ice, 2 scoops of 98% fat free ice-cream (dont like yoghurt) and milk. never gets old.

Got my own boost bar going

u own a boost juice business? or you just make smothies at home?

boost juice is yum

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WRX Club Spec Evo 4

Oh I meant the blender at home.

So I started back in the gym last week after having a 3 month break (laziness + injury), and want some criticism on my current routine. I’ve lost a hell of a lot of strength and put on a few kgs since then (was benching 90kgs when I was 80kgs, now 85kg ish and benching nearly half) so looking to get back to some form of fitness.

I ride to/from work Monday - Friday (20km/day) so have the cardio sorted at the moment, don't really enjoy running so try to keep that to a minimum.


Monday – Back, Shoulders and Triceps

Lateral pull down 3x12 57kg
Seated row 3x12 71kg
Iso Lateral Row 3x12 20kg
Shoulder Press 3x12 17.5kg
Lateral raise 3x12 10kg
Upright row 3x12 35kg
Tricep Pushdown 3x12 23.5 kg
Tricep kickback ____
Dips 3x20
5 minute run

Tuesday – Chest, biceps and Abs

Bench 3x12 50kg
Chest Fly 3x12 10kg ea arm
Chest Cross Over 3x12 13.5kg
Bicep Curls 3x12 15kg
Bicep preacher curls 3x12 32.5
21’s 3x12 25kg
Abs –
Sit ups 3x25
Leg raises 3x25
5 minute run

Wednesday Monday – Back, Shoulders and Triceps

Lateral pull down 3x12 57kg
Seated row 3x12 71kg
Iso Lateral Row 3x12 20kg
Shoulder Press 3x12 17.5kg
Lateral raise 3x12 10kg
Upright row 3x12 35kg
Tricep Pushdown 3x12 23.5 kg
Tricep kickback ____
Dips 3x20
5 minute run



Thursday– Chest, biceps and Abs

Hammer Press 3x12 25kg ea arm
Chest Fly 3x12 10kg ea arm
Chest Cross Over 3x12 13.5kg
Bicep Curls 3x12 15kg
Bicep preacher curls 3x12 32.5
21’s 3x12 25kg
Abs –
Sit ups 3x25
Leg raises 3x25
5 minute run


Friday – Cardio
Ride to canning bridge and back or Cottesloe after work (adds another 15km on the bike)

Saturday - Legs
Calf raises - 3x12 body weight + 25kg (one leg at a time)
Leg press 45degree – 3x12 300kg
Squats 3x12 80kg
Lunges 3x12 steps +25kgs

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'86 944 turbo - cage, PMu's, Bilsteins...
#26 E series HSV senator - bunky

^^This alone makes a huge difference. Incredible how much useless energy/weight gets stored in your body from sugary drinks! Congrats on breaking the habit though cos it's definately not easy to give up habits like that...speaking from my own experience of demolishing chocolate bars after lunch! haha
Anyways keep up the great work and enjoy the extra energy!!

Not to be too harsh, but that routine is awful. 4 straight days and all you are doing is arms, chest and back with no break for recovery? Too many isolation exercises, not enough compound movements....

If you want to get strong and build muscle, forget all that and just do a simple 5 x 5 powerlifting program (Mon/Wed/Fri) - stick to the holy 3: squats, bench, deadlift! The daily riding will take care of cardio. Make sure your diet is in order and you'll be sweet.

You can google it pretty easily, or if you want something more specific then sing out and I'll lay it out step by step. You will look stupid starting with an empty bar, but by the end of week 12 you'll be humping some seriously solid weight. You'll be stronger in those 12 weeks than doing 2 years of your current routine.

Huggy

Please send me your routine please. Very interested!

Cheers

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DAYTIME: 2005 Black WRX Wagon with Sti goodies!
PLAYTIME: 2002 WR Blue WRX Sti with goodies and more to come!

Post it up by all means, I find if I gym it day after day i get better results, compared to doing mon/wed/fri. I also don't have access to a gym on fri or sunday.

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'86 944 turbo - cage, PMu's, Bilsteins...
#26 E series HSV senator - bunky

I just got my self a Nike+ sensor to stick under my shoelaces when I go running. It wirelessly links to my iPhone to track my runs then feeds the info to the computer/ Nike+ website to chart progress. I reckon it's a great idea because every other time I've tried to take up running I give up too quickly because I feel like I'm not making any progress/getting any fitter. Hopefully having a record of progress will help me stay on track.

Anyway, is there anyone else on here that uses the Nike+ sensor (or has some Nike+ trainers) and use the website?

Over. Training.

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