Plss Sir.. Check my workout Plan

[Ashish Rana]

Dear Bro,

I m Ashish from Shimla. I m weight training since 2001 while perusing my B-Tech (Civil). At that time my weight was 55 Kg. Initially, I juss focused on weight training with relatively normal diet as I was taking before starting going Gym. As I dint had much knowledge about bodybuilding and diet (Protein Carb s and Fat)I did lots of long sessions of training without getting enough calories. My goal was to gain weight. Initially, I got some muscles and shape but as I dint have any coach, who could guide me about nutrition, I dint got much results. Slowly Slowly I started gathering knowledge about workouts. During 2003 I entered in M-Tech programme and was in scholarship of Rs. 5000/- per months. So the first thing I did is bought "Encyclopedia of Modern Bodybuilding" written by Arnold. Then, I got some knowledge about basics of bodybuilding, human anatomy and workout names for specific muscle training. I gave  a bit value to nutrition but still my focus was totally on workout. Later, I bought my first whey protein of Tara's company. That was the time when i gained some muscles. My weight at that time was 57 Kg. Further afterwards, I bought creatine (Coach Formula) for the first time in my life and then I got some strength also. But still my weight was not as per my requirement. Then, I got job In SHimla and then I became an earning boy and I concentrated mostly on supplements i.e. On Whey Gold Standard, Universal' Creatine, some NO Pre workout and other fancy suppliments. But result was the same I dint got much change in weight. Slowly I  dig further myself deep into this bodybuilding world through internet and some magazine and my knowledge got more and more refined. I started concentrating in nutrition of 6 meals per day concept with required proportion of Proteins, Carbs and Fats) along with supplements  Then I got good results. Now I m weighing 74 Kg and have good gain in muscle size. Now at this time I can say that I also have some knowledge even without coach, thanks to internet !. No my focus is to get bodybuilding fitness model type ripped body.

Sir, given below is my workout routine,please comment on this.

Monday- Shoulders

Abs workout

Clean & Press - 4 sets to ORM

Dumbell Press - 2 sets of 12-10

Lateral Dumbell Raises - 2 sets of 12-10

Front Dumbell Raises - 2 sets of 12-10.

Barbell Shrugs - 4 sets of 12-10

Cardio HIIT for 15 mins.

Tuesday - Arms

Abs workout

Close grip triceps press - 3 sets of 12-10

Cable Push downs - 2 sets of 12-10

Cable Bent over extension - 2 sets of 12-10

Standing Barbell curls - 3 sets of 12-10

Hammer Curl - 2 sets of 12-10

Concentration curl -  2 sets of 12-10

Wrist Curl - 2 sets of 12-10

Cardio HIIT for 15 mins

Wednesday - Rest

 

Thursday - Legs

Abs Workout

Squats - 3 sets of 12-10

Leg Press - 2 sets of 12-10

Leg Extension - 1 set of 12

Leg Curl - 1 set of 12

Cardio HIIT for 15 mins

Friday - Back

Abs Workout

Dead Lift - 4 sets to ORM

Bent over rowing - 2 sets of 12-10 

Chin ups - 2 sets of 12-10

Close grip pull downs -  2 sets of 12-10

Hyper extension - 3 sets of 25

Cardio HIIT for 15 mins

Saturday & Sunday - Rest

 Monday - Chest 

Abs Workout

Squats - 5 sets to ORM ( to increase strength only)

Bench Press - 2 sets of 12-10

Inclined Bench PRess - 2 sets of 12-10

Dumbell Flys - 2 sets of 12-10

Cable Corss over - 2 sets of 12-10

Pullovers - 2 set of 20 reps

Cardio HIIT for 15 mins

and then repeat from tuesday

Sir, please go through above and give ur valuable comments.

[biglee]

When you thanked the internet for knowledge i thought u would be sending your day planner and diet.

Workouts - build muscle and to an extent use fat.

Its your diet that determines if you look massive or look ripped. 

Cheers,

Biglee

[Ashish Rana]

Thanx bro for ur reply..i wanted to send u my diet and day planner too but Dat would have became big message to read, so i decided to send u my details in parts and sent u my workout first bro so dat u can comment on it whether is OK?.. Given below is my diet and day planner.. Plss comment this also..
4:15 : wake up
4:45: yoga and pranayama
5:30: jack 3d with 2 tab On amino 2222 tab
6:00 gym workout till 7:15 as I send u my workout details
7:16: post workout shake consisting of 1 scoop on whey mixed with 60 gm glucose and 5 gm creatine in water and then 2 amino 2222 after reaching home
8:15 : 4 brown eggs and routine breakfast ( 2 chapati with sabzi) and 1 fish cap(1000 mg)
8:30 : off to shimla for office ( as I have shifted to solan recently wich is 45 km from shimla)
10:00 reached office
10:45 boiled chicken (150 gm) with brown rice (70 gm) and 2 tab universal's beef amino tab
1:30 pm routine lunch consisting of rice. Chapati and daal.
4:30 pm off to solan back
4:45 pm protein shake having 6 partially boiled egg weights and on full egg and 50 gm oats and milk
6:00 reached home and took 2 tab beef amino and 1 cap fish oil
8:30 ordinary dinner 2 chapati with daal
9:45 sleep
1:30 mid night protein shake consisting of 6 raw eggs. Milk and 5 gm glutamine
And then sleep again and repeat.
Thanx bro and please also have a look at my workout plan too plss
Ashish

[Ashish Rana]

[biglee]

Ashish,

your food timing is good

but if i were you i would not go to workout after just taking a preworkout supplement and amino acid. I would take a solid meal before my workouts (ALWAYS)supplements can bridge the gap but cant be your food.. so first thing before workout should be some solid food like oats and eggs. add on jack3d if you like after that but u need solid meal

if you want to go for a goal - you should not adjust with this ordinary or normal lunch and dinner meals. make them cound with some solid protein in them

you wont need 60g of glucose post worout... that is old school idea man. glycogen replenishment can happen a little late - you need fast acting protein like whey post workout and it will take care of recovery.

cheers

On Monday, June 3, 2013 11:59:53 AM UTC+5:30, Ashish Rana wrote:

[Ashish Rana]

Thanx again bro.. Adding to that.. I wanna know dat the mid night protein shake I took around 1:30 pm does not have any imp for my preworkout meal?? As i always thought dat it is d last meal before workout and will definitly contribute ti my workout... And wat abt my workout? Is it OK? Comment on my workout also.. Plssss
Thanx

[biglee]

Ashish,

Mid night to morning is not 1 hour - so it wont add any value to yorr preworkout

mid night protein shake can preserve muscle loss but not be a substitute for pre workout

the term pre means just before and not long... 30 mins to workout is the time when u take preworkout

cheers,

Biglee

On Monday, June 3, 2013 11:59:53 AM UTC+5:30, Ashish Rana wrote: