My 2 Day split......

[Piper]

Ok guys n gals... finally I am starting a proper workout instead of irregular messing... I only have 4 days a week at the gym (mon/tue/wed/thur... sometimes fri), so I'm going to try a 2 day split. As my leg is injured, I am avoiding these for at least the length of the workout... I plan to try this for 4 weeks and then try a different split, until I find the perfect one for me.. (or something like that).

My plan is to gain some size as I used to do cardio everything (soccer regularly, running for 4 hours straight, cycling for 8 hours at a time, and many more...) which means I can run a marathon distance easily, but I've got f**k all strength (even the women can laugh... heh). I did go to the gym before, but very irregularly and didn't do the weights properly as i didn't really know how, so I'm really only starting my workout now.. woohoo.

Anyways....

Daily Diet...
Calories: 2000-2500
Protein: 180-250g
Carbohydrates: 180-250g
Fat: 45-65g

I've spent the past 4 or so weeks sorting this out, and I'm getting good values per day... I only use protein shakes (with fruit, yoghurt + low fat milk) whenever I am low on protein for the day....

I've split my two days up into the following....
Programme 1: Chest/Shoulders/Triceps
Programme 2: Back/Biceps/Abs

So.. a typical week would be...

Mon: Programme 1
Tue: Programme 2
Wed: Programme 1
Thur: Programme 2

I try to have a rest day on wednesday if I can work out on friday, but that depends on my working day... so we'll see... I will be resting wednesday this week.

Programme1: Chest/Shoulders/Triceps
Bench Press (12/10/8 Reps)
Shoulder Press (12/10/8 Reps)
Incline Dumbbell / Lat Raise (superset)
Cable Crossover (12/10/8 Reps)
Seated Rear Delt / Dips (superset)
Tricep Curl (12/10/8 Reps)

Programme2: Back/Biceps/Abs
Seated Row (12/10/8 Reps)
Lat Pulldown (12/10/8 Reps)
Dumbell Row (2 x 12 Each Arm)
Standing Bicep Curl (12/10/8 Reps)
Alternating Bicep Curl (12/10/8 Reps)
Seated Woodchop (2 x 12 - each way)
Reverse Crunch (3 x 15 Reps)
Swiss Ball Crunch (3 x 15 Reps)
Cobra (3 x 12 Reps)

[Sophos9]

Good luck Piper!!

[Piper]

Day 1 - Mon 29th

Ok, never felt this weak and tired after a workout before... I was kinda fine until I stopped... Lots of lactic acid build up and I started feeling hot and sickly... I got a carb drink and ended up ok... Has this happened to anyone else before? and if so... could it be because I only had a small (ish) breakfast?

There were so many that practically killed me.. the Tricep Curl, and Incline Dumbbell really hit after only 2 sets.... I was struggling even to do a negative rep (which can't be good)... But remember, I am only a newbie, so should see newbie gains pretty quick... eg.. 4-6 weeks... so I'm told.

Also.. I hear that newbies only use about 40% of maximum potential of their muscles as they are not used to it... I hear that experienced lifters use 90+% of their muscle percentage when lifting. I am also told that my muscle % usage will go up also as my muscles will "train" themselves to use themselves more effectively... anyway.. what this means is that I probably will get stronger but the newbie gains are probably cos the muscles get more "efficient" not really stronger...
Make Sense?

Daily Report: Lactic overdose...

Anyway.. Roll on day 2... <groan>

[Piper]

Thanks Dave... it's people like you that give us other newbies the motivation (which is what I lacked before).

I'm looking for totally different results than you though... although we all just wanna be cut and big at the same time...

Did I post my pic yet?

[Sophos9]

Thanks bro

Your pic is posted but it looks like what I see after a night out on the p*$$.

Just be consistant and things should come together!!

Dave

[Piper]

Hehe.. oops forgot about that... I'll look for another pic... I'll post it tomorrow morning (if i have them)...

I'm trying really hard to be consistent.... I am a crisp (chip for americans) addict and I like chocolate/popcorn/sweets/coke too much... I've always eaten so much s*** that I'm glad I did that much cardio... heh..

[Piper]

Day 2 - Tue 30th

Today felt like a much better workout. I am a bit sore, but that's to be expected.

I realised with my Alternating Bicep Curls that my left bicep (I'm left handed) is actually weaker than my right.... I'm going to have to sort this out in the next few weeks.

I feel like I'm actually doing things correctly... I'm going to have to post up some stats so that I can measure it...

Daily Report: Sore But content.

[Piper]

Day 3 - Wed 31th

I was going to go up and do programme 1 (see top) again, but when I woke up this morning, my muscles ached, so I'd be useless...... Gonna try again tomorrow.

I know most people suffer from DOMS, but I presume it's worse as I am only starting up after a long absence... As far as I know, this is normal, so I'm not worrying yet

No rest tomorrow... gonna go hard at it, and hopefully by next week my muscles will be a little more used to it and won't hurt as much or for as long.

I am going to do some light swimming and use the sauna/jacuzzi later, so that should help my muscles feel a bit better... hopefully

Daily Report:

[Piper]

Day 4 - Thu 1st

Today, I repeated monday's programme (1) and was able to do a lot more... I also feel bigger (even though i'm probably not).

I also had a lot more energy and felt better all day... maybe this is what I was looking for

I'm also noticing that my lower abs are a little less flabby...... could this be a result of the weighted crunches I did the past week or two??? I dunno, but things seem to be going the right direction...

Just can't wait until I can work my legs again....

Daily Report: Productive