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Customised routine

As discussed in the 'Lack of energy' topic

NGAFD
NGAFD g Nick Groeneveld
87 Post(s)
87 Post(s) Gender: Male Goal: Gain Muscle Date Joined: July 7, 2013
Posted

Hi all,

 

As discussed in the 'Lack of energy' topic, based on the advice I got there I'm changing my routine a little bit. The main advice was to use lighter weights and more reps. How would you guys change that in my current routine? I'll post my current routine below. It's based on Reg Park's 5x5. (Note: I'm using a home gym, so I don't have fancy machines and stuff, only weights, bench and a rack.)

 

A:

Squat 5x5

Bench Press 5x5

Barbell Rows 5x5

Calf Raise 3x10

Cheater Curls 3x10

 

B:

Deadlift 5x5

Weighted Dips 5x5

Front Squat 5x5

Overhead Press 3x10

Pull Ups 3x10

Leg Extensions 3x10

 

I workout three times a week, doing A - B - A, etc

 

Thanks,

 

Nick

I belong to the warrior in whom the old ways have joined the new. www.nickgroeneveld.com
jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: NGAFD

Hi all,

 

As discussed in the 'Lack of energy' topic, based on the advice I got there I'm changing my routine a little bit. The main advice was to use lighter weights and more reps. How would you guys change that in my current routine? I'll post my current routine below. It's based on Reg Park's 5x5. (Note: I'm using a home gym, so I don't have fancy machines and stuff, only weights, bench and a rack.)

 

A:

Squat 5x5

Bench Press 5x5

Barbell Rows 5x5

Calf Raise 3x10

Cheater Curls 3x10

 

B:

Deadlift 5x5

Weighted Dips 5x5

Front Squat 5x5

Overhead Press 3x10

Pull Ups 3x10

Leg Extensions 3x10

 

I workout three times a week, doing A - B - A, etc

 

Thanks,

 

Nick

Nick,

 

I would change your 5x5's to 3 or 4 by 10 or 12 and your 3x10's to 3 by 12 or 15.  This will mean lowering the weight. On the days you feel more energetic, switch back to what you are currently doing.

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: NGAFD

Hi all,

 

As discussed in the 'Lack of energy' topic, based on the advice I got there I'm changing my routine a little bit. The main advice was to use lighter weights and more reps. How would you guys change that in my current routine? I'll post my current routine below. It's based on Reg Park's 5x5. (Note: I'm using a home gym, so I don't have fancy machines and stuff, only weights, bench and a rack.)

 

A:

Squat 5x5

Bench Press 5x5

Barbell Rows 5x5

Calf Raise 3x10

Cheater Curls 3x10

 

B:

Deadlift 5x5

Weighted Dips 5x5

Front Squat 5x5

Overhead Press 3x10

Pull Ups 3x10

Leg Extensions 3x10

 

I workout three times a week, doing A - B - A, etc

 

Thanks,

 

Nick

Have you boosted your food, sleep and water intake?

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NGAFD
NGAFD g Nick Groeneveld
87 Post(s)
87 Post(s) Gender: Male Goal: Gain Muscle Date Joined: July 7, 2013
Posted
Posted By: Scott_Herman

Have you boosted your food, sleep and water intake?

Hi Scott,

 

I did. My sleep has been increased to 9 hours a night. I also have added an additional banana (tip from the previous topic) and my water intake was already correct.

I belong to the warrior in whom the old ways have joined the new. www.nickgroeneveld.com
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: NGAFD

Hi Scott,

 

I did. My sleep has been increased to 9 hours a night. I also have added an additional banana (tip from the previous topic) and my water intake was already correct.

Awesome man!  That is what I like to hear!

 

What is your weight and protein intake for the day?

 

Also, I noticed you don't have an image for your profile, do you need help uploading it? :)

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NGAFD
NGAFD g Nick Groeneveld
87 Post(s)
87 Post(s) Gender: Male Goal: Gain Muscle Date Joined: July 7, 2013
Posted
Posted By: Scott_Herman

Awesome man!  That is what I like to hear!

 

What is your weight and protein intake for the day?

 

Also, I noticed you don't have an image for your profile, do you need help uploading it? :)

Thanks for the help, Scott.

 

My weight is 187lbs. I'm not sure about my exact protein intake, still need to calculate it (The progress I made was the way of measuring my intakes, I got big gains, so I didn't really care about maths).

 

I got a big error when I tried to upload a picture. I'll try again tonight after my workout.

I belong to the warrior in whom the old ways have joined the new. www.nickgroeneveld.com
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: NGAFD

Thanks for the help, Scott.

 

My weight is 187lbs. I'm not sure about my exact protein intake, still need to calculate it (The progress I made was the way of measuring my intakes, I got big gains, so I didn't really care about maths).

 

I got a big error when I tried to upload a picture. I'll try again tonight after my workout.

Awesome man, if you get an error again let me know so I can see what it is.

 

you should try the free month of my meal plan man.  It will really help you eat the right foo to ensure you hit your protein goals.  You should be up toward 230grams to 280grams a day of protein!

 

if you wan to use the code for a free month go to MY LOCKER -> MY ACCOUNT and upgrade to PLATINUM with the code: FREEFITNESS

 

:)

Need 1 on 1 coaching? Send me a direct message to learn more!
NGAFD
NGAFD g Nick Groeneveld
87 Post(s)
87 Post(s) Gender: Male Goal: Gain Muscle Date Joined: July 7, 2013
Posted
Posted By: Scott_Herman

Awesome man, if you get an error again let me know so I can see what it is.

 

you should try the free month of my meal plan man.  It will really help you eat the right foo to ensure you hit your protein goals.  You should be up toward 230grams to 280grams a day of protein!

 

if you wan to use the code for a free month go to MY LOCKER -> MY ACCOUNT and upgrade to PLATINUM with the code: FREEFITNESS

 

:)

I'm still unable to upload a picture, scott. No errors this time, just no results. I've checked the requirements (file size, etc) and tried different browsers. Can you help out?

 

I'll also calculate my protein intake.

I belong to the warrior in whom the old ways have joined the new. www.nickgroeneveld.com
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