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2003/04/24, 01:12 AM
Hi everyone, 2 questions..
I recently broke up with my girlfriend and so am basically keen to work out as hard as I can to let it all out, do something positive, etc. So at the moment I'm doing:
Day1: arms, back, abs
Day2: shoulders, abs
Day3: chest, abs
and just cycling that over and over so I'm working out every day. with maybe one day a week break. Also I'm jogging for 20min, 5-6 days a week.
1) Am I giving my muscles enough time to repair?
Also
I'm eating lots of tuna as its such an easy protein source -2) Can I rely on tuna to get like 80% of my daily protein needs, as I currently am doing?
Thanks,
Kev.
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2003/04/24, 01:24 AM
ah, and one more question:
O
Those hand-grippers: / \
I keep a couple in my bag and use them on the bus everyday, doing say 5-6 sets of about 15 squeezes, couple mins rest in between. Does anyone use these, and do they build forearms or simply strengthen grip? Should I go out and buy one that's harder to close when I master these ones?
And do other people have little exercises like that they do in similar everyday situations to build strength with otherwise wasted time? Just curious :)
Kev.
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2003/04/24, 06:28 AM
You really need to allow your body some rest time. You grow and repair during rest phase (and not the rest between sets). I know sometimes if I get a bit stressed I workout more than normal...but my body really thanks me when I allow for the total rest days. I come back feeling stronger and ready to tackle the world.
:)
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2003/04/24, 07:18 AM
Kagean, you are severly overtraining. Where is your lower body workout? Looking at your program, I am thinking that your shoulders will give out in a very short time due to basically no rest between chest and shoulder workouts. You need to be really careful. I would recommend splitting up your routine over maybe 5 days and add in a leg day. If you continue with this program, you WILL burn out and possibly injure yourself in a very short time. Recovery outside of the gym is where the muscle building process really begins.
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2003/04/24, 06:42 PM
thanks guys, much appreciated.
as we speak my left shoulder isnt feeling too great, i gotta say, and they were hurting a bit during last night's workout
i'll change my routine and stretch it over 5 days instead, see how that goes.
cheers
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2003/04/25, 12:41 AM
Haha kev
6 days all incorporating arms as part of the major/minor exercise? thats insano
I also dont see legs in there which means youre no squatting
argh! totally need to squat if u wanna make good gains.
Why dont u just have that routine
but instead have a day rest in between each day
maybe with shoulders do arms as well
and separate your back and make that a new day, with maybe squats included in ur back routine
so maybe
day 1 - arms, shoulders
day 2 - rest
day 3 - lower back + quads
day 4 - rest
day 5 - chest + arms
day 6 - rest
day 7 - rest
maybe even have day 3 only on back
and make day 6 ur lower body workout, with squats and intense stomach blastage :)
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2003/04/25, 12:46 AM
Also
maybe the reason why you are able to do ur routine every day is because you are not pushing urself.
Maybe you have a set weight/rep/sets workout and its not pushing you anywhere close to failure
Think about maybe increasing ur weights and reassessing ur reps/sets (careful about injury also)
so basically when u wake up the next day ur muscles should be screaming for rest.
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2003/04/25, 12:47 AM
i actually am squatting & doing calf raises, kinda forgot to put that in. :)
yep im gonna do something like that tho. hard to find enough exercises to work certain muscles tho, not having a chin-up bar, no access to machine weights and no incline on my bench.
thanks for the feedback.
can anyone pls answer my second question: I'm eating lots of tuna as its such an easy protein source -2) Can I rely on tuna to get like 80% of my daily protein needs, as I currently am doing?
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2003/04/25, 07:05 AM
If you can stand the taste on a consistent basis, then go ahead. But, tuna has been known to contain mercury, how much? I am not to sure, but you might better off incorporating different protein sources into your diet. You can also buy canned chicken, salmon or turkey. These are also easy sources with no hassles in cooking or prep, you can just open them up and eat away.
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2003/04/25, 08:52 AM
Relying on tuna to get 80% of your protein needs is kinda like relying on whey to get 80% of your protein needs. It doesnt sound like you are having a very diverse diet which means you might not get the right amount of nutrients and vitamins youd want or need. Even if you take multivitamins or other supplements, ideally youd want to have a diet which incorporates a variety of different food stuffs.
Instead of just eating tuna, make some banana smoothies with some egg white mixed in, yogurt, cheese etc
Dont neglect the green stuff too :)
Chances are you will get quite sick of tuna if it will consist of 80% of your protein diet.
Baked beans are good also :P
And yes there are certain types of tuna that have very high levels of mercury.
Im not sure what all the side effects are
but i hear they can cause pregnancy problems
i hear you're gunna have a baby soon KageanRage, so best steer clear of that tuna
:P
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2003/04/26, 01:03 PM
dahayz - thanks for the suggestion mate, but I chucked canned chicken and canned turkey on the shopping list and apparently there were none to be found in the supermarket. and actually i have never heard of canned turkey. maybe its just our weird aussie culture..
perhaps canned kangaroo would be an ideal substitute? any thoughts....?
...and thanks junkrock, it wont be so amusing when you get the child support bill :)
kev.
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2003/04/29, 01:16 PM
As far as your workout, I just wanted to add a little to what the others were saying. It sounds like you work out at home with limited equipment, if so, see if you can find or order (online) the Home Workout Bible by Rodale. I put it on my required reading list for everyone that works out at home. It's got tons of different movements for those with limited equipment. The movements are broken down by muscle group, as well, so you can make sure you're hitting each group appropriately.
As for the diet plan, I would agree with junkrock and wouldn't get 80% of my protein from any one source. You want as much variance as possible. And yes, tuna can be high in mercury, but I've read that canned tuna is not nearly as bad. Mercury is a contributor to Alzheimer's among other things.
As far as your workout splits, keep in mind you've got four major and several minor muscle groups to train. The major ones are the chest, back, hamstrings and quadriceps. Each of those groups should be adequately trained in any good routine. The only muscles in the smaller groups that require direct training are your abs (okay, not THAT small) and potentially your lower back (depending on what other posterior chain work you do). Your arms and calves should be a second priority if you're trying to gain muscle.
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"Don't follow leaders and watch your parking meters!"
-- Bob Dylan
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2003/04/29, 05:08 PM
Hey KegeanRage,
Another good place to go for alternate excercise ideas is abcbodybuilding.com. Take a look at the tabs along the top, it will have one for excercises and there are illustrations as well.
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2003/04/30, 01:11 AM
thanks guys, much appreciated
Im still in the process of reworking my routines. Limited equipment yes - cant even incline my bench, very frustrating.
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