affliction
Don Juan
- Joined
- Sep 1, 2004
- Messages
- 190
- Reaction score
- 0
- Age
- 42
I've had a personal trainer at my gym for a little over 4 months now. I signed up to the gym in the beginning of september and I've been going 4 days/week. The problem is that it's been costing me $100/week for the trainer and I don't feel like spending the money on it anymore.
It's been good though cause I've gained almost 1 pound per week. I am 5'10" and I was 142lbs when I started in september and I'm now 157lbs. (15 lbs in 16 weeks) My bodyfat was 4.7% when I first started and, although I haven't measured it in a while, I think it's probably around 10-12%.
Now I'm just wondering if I should keep the routine that I've been doing with my trainer. Here's what it is:
Monday - Chest
Inclined Bench:
12 x 95 (warmup-is this too heavy? sometimes i dont trust my trainer)
10 x 105
10 x 115
8 x 125
Regular Bench:
10 x 125
10 x 125
10 x 125
Seated Fly:
10 x 80
10 x 90
10 x 100
Chest Dips:
3 sets of 10. Not using any weights yet. I only recently removed the pin from the assisted chest dip machine.
Tuesday - Back (I'm not sure about my weight on a lot of my exercises. So just let me know if this is a good routine.)
Front pulldown:
3 sets of 10
Straight-back seated row (close grip):
3 sets of 10
Weighted Back Extension:
3 sets of 10 - usually holding a 25lb weight with arms on my chest.
Chinups:
3 sets of 10 x 95 - (I do this on the assisted chest dip machine, pin on -60 lbs)
Thursday - Legs
45 degree leg press:
10 x 270
10 x 270
10 x 360
Leg extension:
3 sets of 10. don't remember weight
Seated Leg Press:
3 sets of 10, usually around 250 lbs.
Lying Leg Curl:
3 sets of 10
Squats:
3 sets of 10
Standing Calf Raise:
3 sets of 10
Friday - Arms
Standing Pushdowns:
3 sets of 10
Bent over tricep extensions:
3 sets of 10
Curls: (alternate weekly between cables, levers & barbells)
3 sets of 10. (Lever curls seem to be the hardest for me, as I have trouble doing more than 25 lbs by the 2nd set)
Preacher Curls:
3 sets of 10
--
So that's pretty much it. Should I stick with this routine or make a few adjustments? You'll probably notice that I don't do any dead lifts. I've actually done them a few times but my trainer usually doesn't even bother. Should I change this? I just started taking creatine a few days ago, so I'm hoping to get serious into this now. All help appreciated!
It's been good though cause I've gained almost 1 pound per week. I am 5'10" and I was 142lbs when I started in september and I'm now 157lbs. (15 lbs in 16 weeks) My bodyfat was 4.7% when I first started and, although I haven't measured it in a while, I think it's probably around 10-12%.
Now I'm just wondering if I should keep the routine that I've been doing with my trainer. Here's what it is:
Monday - Chest
Inclined Bench:
12 x 95 (warmup-is this too heavy? sometimes i dont trust my trainer)
10 x 105
10 x 115
8 x 125
Regular Bench:
10 x 125
10 x 125
10 x 125
Seated Fly:
10 x 80
10 x 90
10 x 100
Chest Dips:
3 sets of 10. Not using any weights yet. I only recently removed the pin from the assisted chest dip machine.
Tuesday - Back (I'm not sure about my weight on a lot of my exercises. So just let me know if this is a good routine.)
Front pulldown:
3 sets of 10
Straight-back seated row (close grip):
3 sets of 10
Weighted Back Extension:
3 sets of 10 - usually holding a 25lb weight with arms on my chest.
Chinups:
3 sets of 10 x 95 - (I do this on the assisted chest dip machine, pin on -60 lbs)
Thursday - Legs
45 degree leg press:
10 x 270
10 x 270
10 x 360
Leg extension:
3 sets of 10. don't remember weight
Seated Leg Press:
3 sets of 10, usually around 250 lbs.
Lying Leg Curl:
3 sets of 10
Squats:
3 sets of 10
Standing Calf Raise:
3 sets of 10
Friday - Arms
Standing Pushdowns:
3 sets of 10
Bent over tricep extensions:
3 sets of 10
Curls: (alternate weekly between cables, levers & barbells)
3 sets of 10. (Lever curls seem to be the hardest for me, as I have trouble doing more than 25 lbs by the 2nd set)
Preacher Curls:
3 sets of 10
--
So that's pretty much it. Should I stick with this routine or make a few adjustments? You'll probably notice that I don't do any dead lifts. I've actually done them a few times but my trainer usually doesn't even bother. Should I change this? I just started taking creatine a few days ago, so I'm hoping to get serious into this now. All help appreciated!
