please review workout and diet

uprebirth SG

day 1 3 sets
crunches 25 reps (hold 1 sec at up position)
seated machine press 8 rep
seated bicep hammer curl 8 rep
leg raise 12s 6 rep
seated db press 8 rep
shrugs 8 rep
normal bicep curls 8 rep
lat raise 8 rep

day 2 3 sets
db bench press 8rep
bent over row 8 rep
close grip bench press 8 rep
chest machine press 8rep
level seated row machine 8 rep
close grips bench press 8rep
db flys 8rep
cable seated row(wide grip) 8 rep
dips 8 reps

day 3 3 sets
seated calf raise 9 reps
db squat 8 rep
straight back and leg dead lift 9 rep
single calf raise 9 rep
side bend 8 rep
front cable pulldown 8 rep

day 4 3 set
chin up to failure
dips to failure

rest time between all excercise is kept between 35-40 secs total workout time is 1hr 20 min to 1.5hr (cant understand the tempo concept not that high level)
usually start with heavier weight do to failure if unable to hit 8 reps finish remaining reps with a weight slightly lighter( eg. 15kg bicep curl if only can hit 4th rep down to 12.5kg and do another 4 reps)

diet
tuna sandwich in the morning and for 10 am break
normal lunch at 12 (rice with veg, chicken or fish)
dinner fish and veg (no rice on workout days)

i take 100% whey 3 scoops mixed with cold water immediately after each workout thats the only supplement i take. please comment and criticise thanks

physical stats 1.8m tall 75kg weight (no idea how to find out my body fat % would like to know)

galapogos SG

Looks pretty crappy if you ask me. Too many exercises(and useless ones at that), too much volume. No balance in the exercises. What are you doing with the machines? Dump them.

This has been said many times before - stick with the basic compound movements with free/body weights.. You only need at most 4 different lifts a day.

Simon Dean SG

Your workout is "not here nor there"

Too much volume, are you copying a pro bodybuilder's routine or something? Twisted Evil

What are your goals?

Spread your meals 6 times across the day to elevate the metabolism.And i eat more than you even in a fat loss phase!

uprebirth SG

nope didnt copy from anyone. this is something i worked out with a friend that bodybuilds. i dont mind people saying that this is a crappy workout as i am here to learn but would be much appreciated if some recommendations can be made to me. for me i workout at the gym which is a estate facility my equipment is limited to a range of dumbells from 5 to 25kg a close grip barbell up to 25kg total weight and machines. this is why there are so many machine movements in my workout.

you say i am eating too little. so what food do you encourage me to take in more off? and still wondering whether i should take the supplement only on working days or everyday? please recommend some movements to me if time permits would greatly appreciate it. for now i plan to follow the same workout however alternating each week between 15 reps and 8 reps(means 1 week 8 1 week 15). goals wise is to train up strength mainly and secondarily to shape up i mean who want to look like a bamboo pole right? however i am 100% not into being competitive just using it as a way to feel great look great and stay fit. input much needed thanks for your time Very Happy

Simon Dean SG

http://www.optimumperformance.com.sg/article%20-%20movements.htm

Written by our mod OPT.

Cut out the heavy emphasis on isolation movements.

Holy grail of exercises:

Deadlift
Squat
benchpress/military press(alternate)
Lunges
Chin ups
Dips
Barbell or Dumbbell row

squat 2x a week deadlift 1x a week.

OPT SG

If you have been training incorrectly for so long go back to basics.

Train full body 3 x week. Focus on the movement patterns mentioned above.

Do this for at least 4 weeks.

Each workout vary tempo, reps (eg. day 1 - Tempo 2-0-1-0 Reps 9, day 2 - 5-1-1-0 Reps 6, 1-0-x-1 Reps 3) - this is just an example.

Keep training time (from first WORKING set to last set) under 40 min.

Don't read bodybuilding mags - and stop listening to your friend.

Simon Dean SG

lastly you should not look to focus on a bodypart till you have adequate mass all round.

uprebirth SG

ok so OPT i do the above for a single set?how many sets? 3 times a week except for squats and deads? for each set of reps do i aim for just the target rep or do i use a weight such that the final target rep will lead to failure? so do i drink the protein shake everyday or only days that i worked out? would appreciate it if someone could direct me to info regarding how to perceive tempo in a workout thanks

Simon Dean SG

of course you do like only 3 different exercises of each workout...... Laughing

aim for 4 sets each 6-8

uprebirth SG

oh u mean i only take 3 excercises per workout from that list? i thought OPT meant doing that whole list 3 times a week. sorry but no one has yet to answer me how i should effectively consume my protein shake lol

Simon Dean SG

Of course not do that 3x a week!

OPT SG

Get your diet right before looking at supplements - and be careful what is in the protein powder you are using.

Training

Full body every workout - 2 worksets of each. Pair exercises completing 2 sets of each before going to next pair. rest 60-90 seconds between exercises.

A1. Deadlifts
A2. Bench Press

B1. Squats
B2. Bent Over Rows

C1. Reverse Leg Curls
C2. Standing Press

D1. Lunges
D2. Chins

Simon Dean SG

There are no slide boards at gyms here, so what can we replace the reverse leg curl with?

OPT SG

reverse leg curls is where you hook your feet under a lat pulldown – facing out.

Simon Dean SG

then the ssc instructor will that you that what you are doing is wrong. Laughing

OPT SG

Then you can advise him to attend one of my seminars Smile

galapogos SG

I think you can replace the slide board with a gym ball, but the motion will be slightly different.

uprebirth SG

ok so let me see if i get this right. i interpret this as

deadlift
rest
benchpress
rest
deadlift
rest
benchpress
rest
squat
rest
bentover row
rest
squat
etc....... am i correct? doing this 3 times a week with each being a rep variation between 8-12

Simon Dean SG

Its workout A, B , C and D respectively.

OPT's advice can be trusted, he has produced medal winning athletes at the olympics.