Expensive Personal Trainer gave me this workout.

Goodfellow · 09-13-2006, 01:32 PM

Ok so I've been training for about 5 months now, I'm 17 years old and I have a 'decent' physique. However, it's no where near how I want it to be and I've had trouble getting through a plateua. So I hired this personal trainer at my gym. We assessed that the areas I need more size on are my lats, chest, shoulders, and all of my legs.

He weighed me in at 140lbs dead on (I'm 5' 7") and gave me a 3600 calorie diet.

Here is what he emailed me, along with my diet plan:

"Hey dan, ok since you are going to be somewhat busy with college we are going to need to work around those days with a couple snacks. The diet I originally had planned had two meals consisting of chicken. One was a chicken pasta, and one had rice, spinach. So we're going to replace either one of those with 2 chicken salad sandwhiches you can have during break. Ok here's the diet with some supplement info:

Supplements:
Glutamine - Take 5g with your 2 myoplex meals, and 5g with your protein shake at night.
Creatine - Take 5g with your morning myoplex on non-workout days, on work-out days take 2.5g with your pre-workout meal and post-workout shake.
Green Tea Extract - Take 1 tablet with your eggs and a chicken meal
Calcium - take 1,000g with your protein shake at night
Vitamin C - take 1,000g with your 2 myoplex meals, and protein shake at night.
Multi-vitamin - Take 1 with your main chicken meal

Diet, Now ideally i'd like you to have a meal every 3 hours, but thats not going to be possible with college so here's what I have planned for you:

Work-out day 1 (Monday)

7:30 - wake up
8:00 - myoplex, oatmeal, banana, 1.5tbsp Udo's (take this with a little bit of milk so you don't hurl!)
11:00 (Break) - chicken salad sandwhich
12:45 (Lunch) - 4 eggs, 4 slices wheat bread)
3:15 (Break) - Chicken Salad sandwhich
4:35 - Chicken, Rice, Spinach
5:30 - GYM!
6:50 - Myoplex, apple, banana, 1.5tbsp Udo's
9:30 - Protein shake, 1.5tbsp Udo's.

Work-out day 2 (Wednesday, I hate your college schedule!)

9:00 - wake up
9:30 - Myoplex, apple, banana, 1.5tbsp Udo's
12:30 - chicken pasta
1: 30 - GYM!
2:50 - Myoplex, oatmeal, banana, 1.5tbsp Udo's
5:00 - 4 eggs, 4 slices wheat bread
7:30 - Chicken, Rice, Spinach
9:45 - Protein Shake, 1.5tbsp Udo's.

Work-out day 3 (Friday)

7:30 - wake up
8:00 - Myoplex, Oatmeal, Banana, 1.5tbsp Udo's (I'm putting oatmeal first on college days so you have that little extra food to get you through the day)
11:00 - (Break) Chicken Salad Sandwhich
1:30 - Chicken Pasta
2:30 - GYM!
3:50 - Myoplex, apple, banana, 1.5tbsp Udo's
6:00 - 4 eggs, 4 slices wheat bread
8:00 - Chicken Salad Sandwhich, glass of milk
10:00 - Protein Shake, 1.5tbsp Udo's.

other days are pretty much the same, just take out the GYM part and space out your meals a tad.

Ok now for your training regime. We're not going to do specific body part splits, we're just going to do 2 upper body days, and 1 lower body day. Remember to warm up for 5 mins on the bike.

Upper-Body 1 (Monday):

Bench Press: Work up to a max set of 5 reps. Example:
Bar x 10 / 10kg x 5 / 11.25kg x 5 / 12.5kg x 5 / 13.75kg x 5 / 15kg x 3 / 16.25kg x 3 / REST 2 MINUTES / 18.75kg x 5

Barbell Press, standing: 4 sets of 10 reps

Superset: Bent Over Rows: 4 sets of 8 reps
Superset: Rear-Delt Flyes, Dumbbell : 5 sets of 10

Tricep Dumbbell Extension: 4 sets of 8
Barbell Curls: 3 sets of 10

Ab circuit:
Incline Leg Raises, Dumbbell: 4 sets of 20 reps
Sit-ups Decline: 3 sets of max reps
Crunches: 15 reps to failure

Lower-Body (Wednesday)

Squats: Work-up to a max set of 8 reps (Same as bench press, just replace the 5's with 8's and 3's with 6's.)
Stiff-Legged Deadlifts: 12, 10, 10, 8 reps. (increase weight each time)
Barbell step-ups: 4 sets of 10 reps each leg
Calf-Raises: 15, 12, 10, 8, 20 reps (increase weight down to 8, decrease up to 20)

Abdominal Machine: 4 sets of max reps. (Have the weight set so can do roughly 20 reps each time)

Upper-body 2 (Friday)

Ab Circuit:
Eagle sit-up: 3 sets of max reps
Sit-ups, Decline Twisting: 3 sets of 20 reps.
Swiss ball crunch: 3 sets of max reps.

bodyweight dip:, 3 sets of max reps (we'll rotate these with push ups each week)
dumbbell shoulder press, seated: 4 sets of 12 reps.

superset: Lateral Raises - 4 sets of 12
superset: Chin-ups, close grip - 4 sets of 8

EZ-Bar curls, Reverse grip: 3 sets of 12.
Tricep pushdowns: 3 sets of 12

Thats your program for now, we'll change a couple of things every 2-3 weeks.
I will try to help you with your leg day on wednesdays (when I can) but i'm usually busy. But I look forward to seeing you next Monday!"

I've had a couple of single sessions with this guy before and he really knows how to push you to your limit, and he's a really cool guy. I'd just like some input on the plan he laid out for me.

kingfish3 · 09-13-2006, 01:39 PM

where he says do 3 sets, ask him why not 2 and why not 4. If your saying 3 sets is good , are you saying 2 sets is not enough and 4 sets is too much and see what he says.

Goodfellow · 09-13-2006, 01:56 PM

do you think theres something wrong with the amount of sets he laid out then? I'm going to do some cardio tomorrow so I could ask him then

bigcityboy · 09-13-2006, 02:07 PM

Quote:

Originally Posted by Goodfellow

Ok so I've been training for about 5 months now, I'm 17 years old and I have a 'decent' physique. However, it's no where near how I want it to be and I've had trouble getting through a plateua. So I hired this personal trainer at my gym. We assessed that the areas I need more size on are my lats, chest, shoulders, and all of my legs.

He weighed me in at 140lbs dead on (I'm 5' 7") and gave me a 3600 calorie diet.

Here is what he emailed me, along with my diet plan:

"Hey dan, ok since you are going to be somewhat busy with college we are going to need to work around those days with a couple snacks. The diet I originally had planned had two meals consisting of chicken. One was a chicken pasta, and one had rice, spinach. So we're going to replace either one of those with 2 chicken salad sandwhiches you can have during break. Ok here's the diet with some supplement info:

Supplements:
Glutamine - Take 5g with your 2 myoplex meals, and 5g with your protein shake at night.
Creatine - Take 5g with your morning myoplex on non-workout days, on work-out days take 2.5g with your pre-workout meal and post-workout shake.
Green Tea Extract - Take 1 tablet with your eggs and a chicken meal
Calcium - take 1,000g with your protein shake at night
Vitamin C - take 1,000g with your 2 myoplex meals, and protein shake at night.
Multi-vitamin - Take 1 with your main chicken meal

Diet, Now ideally i'd like you to have a meal every 3 hours, but thats not going to be possible with college so here's what I have planned for you:

Work-out day 1 (Monday)

7:30 - wake up
8:00 - myoplex, oatmeal, banana, 1.5tbsp Udo's (take this with a little bit of milk so you don't hurl!)
11:00 (Break) - chicken salad sandwhich
12:45 (Lunch) - 4 eggs, 4 slices wheat bread)
3:15 (Break) - Chicken Salad sandwhich
4:35 - Chicken, Rice, Spinach
5:30 - GYM!
6:50 - Myoplex, apple, banana, 1.5tbsp Udo's
9:30 - Protein shake, 1.5tbsp Udo's.

Work-out day 2 (Wednesday, I hate your college schedule!)

9:00 - wake up
9:30 - Myoplex, apple, banana, 1.5tbsp Udo's
12:30 - chicken pasta
1: 30 - GYM!
2:50 - Myoplex, oatmeal, banana, 1.5tbsp Udo's
5:00 - 4 eggs, 4 slices wheat bread
7:30 - Chicken, Rice, Spinach
9:45 - Protein Shake, 1.5tbsp Udo's.

Work-out day 3 (Friday)

7:30 - wake up
8:00 - Myoplex, Oatmeal, Banana, 1.5tbsp Udo's (I'm putting oatmeal first on college days so you have that little extra food to get you through the day)
11:00 - (Break) Chicken Salad Sandwhich
1:30 - Chicken Pasta
2:30 - GYM!
3:50 - Myoplex, apple, banana, 1.5tbsp Udo's
6:00 - 4 eggs, 4 slices wheat bread
8:00 - Chicken Salad Sandwhich, glass of milk
10:00 - Protein Shake, 1.5tbsp Udo's.

other days are pretty much the same, just take out the GYM part and space out your meals a tad.

Ok now for your training regime. We're not going to do specific body part splits, we're just going to do 2 upper body days, and 1 lower body day. Remember to warm up for 5 mins on the bike.

Upper-Body 1 (Monday):

Bench Press: Work up to a max set of 5 reps. Example:
Bar x 10 / 10kg x 5 / 11.25kg x 5 / 12.5kg x 5 / 13.75kg x 5 / 15kg x 3 / 16.25kg x 3 / REST 2 MINUTES / 18.75kg x 5

Barbell Press, standing: 4 sets of 10 reps

Superset: Bent Over Rows: 4 sets of 8 reps
Superset: Rear-Delt Flyes, Dumbbell : 5 sets of 10

Tricep Dumbbell Extension: 4 sets of 8
Barbell Curls: 3 sets of 10

Ab circuit:
Incline Leg Raises, Dumbbell: 4 sets of 20 reps
Sit-ups Decline: 3 sets of max reps
Crunches: 15 reps to failure

Lower-Body (Wednesday)

Squats: Work-up to a max set of 8 reps (Same as bench press, just replace the 5's with 8's and 3's with 6's.)
Stiff-Legged Deadlifts: 12, 10, 10, 8 reps. (increase weight each time)
Barbell step-ups: 4 sets of 10 reps each leg
Calf-Raises: 15, 12, 10, 8, 20 reps (increase weight down to 8, decrease up to 20)

Abdominal Machine: 4 sets of max reps. (Have the weight set so can do roughly 20 reps each time)

Upper-body 2 (Friday)

Ab Circuit:
Eagle sit-up: 3 sets of max reps
Sit-ups, Decline Twisting: 3 sets of 20 reps.
Swiss ball crunch: 3 sets of max reps.

bodyweight dip:, 3 sets of max reps (we'll rotate these with push ups each week)
dumbbell shoulder press, seated: 4 sets of 12 reps.

superset: Lateral Raises - 4 sets of 12
superset: Chin-ups, close grip - 4 sets of 8

EZ-Bar curls, Reverse grip: 3 sets of 12.
Tricep pushdowns: 3 sets of 12

Thats your program for now, we'll change a couple of things every 2-3 weeks.
I will try to help you with your leg day on wednesdays (when I can) but i'm usually busy. But I look forward to seeing you next Monday!"

I've had a couple of single sessions with this guy before and he really knows how to push you to your limit, and he's a really cool guy. I'd just like some input on the plan he laid out for me.

It looks like a great routine, Only problem is Why did it take Me 25 years to figure this one out.

VikingMan · 09-13-2006, 02:27 PM

Quote:

Originally Posted by Goodfellow

do you think theres something wrong with the amount of sets he laid out then? I'm going to do some cardio tomorrow so I could ask him then

Do yourself a favor, if you're going to listen to anything kingfish has to say, go back through all the threads he's ever started and get a little perspective on him. He's an idiot.

The routine looks decent. Most of the time, when you see these "rate the routine my trainer gave me" threads, they suck. This could certainly be worse. There are a few things I might do differently, but that's just me. Work your arse off, follow the diet and you should be good.

kingfish3 · 09-13-2006, 03:23 PM

legit post i made. Ask him and see what he says

best regards · 09-13-2006, 03:26 PM

Quote:

Originally Posted by VikingMan

Do yourself a favor, if you're going to listen to anything kingfish has to say, go back through all the threads he's ever started and get a little perspective on him. He's an idiot.

I agree 100% with this.

Ravish · 09-13-2006, 03:37 PM

The routine looks pretty good, you're doing all the essential compound exercises (bench press, deadlift, squats) and he's got you covered with other compound exercises as well. A upper/lower workout is pretty good for a beginner instead of the bodysplit routines. Stick to it and I'm sure you will grow, good luck!

JD McNugent · 09-13-2006, 03:40 PM

Probably a newbie question, but somebody's gotta ask...whats udos?

VikingMan · 09-13-2006, 03:47 PM

Quote:

Originally Posted by kingfish3

legit post i made. Ask him and see what he says

Oh common fishy. You and I both know why you posted what you did. Because you believe that anything other than 1 work set to absolute failure is overtraining. A belief that is proven invalid by MOST of the big guys on this board, as well as the real world.

So why not just be up front with the kid, huh? Hell, I could even be fine with you being a HIT guy, if you weren't such a lying ass, pulling **** like this all the time.

EMISGOD · 09-13-2006, 07:06 PM

I agree with the posters that think this is a decent program. You've got to start somewhere and this should be a decent baseline...not sure about the diet he has planned, but if it doesn't work, you can always toss it and start anew...

markb3 · 09-13-2006, 07:21 PM

Quote:

Originally Posted by JD McNugent

Probably a newbie question, but somebody's gotta ask...whats udos?

It's an oil mix with EFAs

http://www.udoerasmus.com/products/oil_blend.htm

kingfish3 · 09-13-2006, 08:39 PM

Just ask him, what do you have to lose. Just want to know his answer

Retardo-pex · 09-13-2006, 08:43 PM

That's probabaly the most solid routine I've seen laid out by a trainer posted on this site.

To kingfish: Why not no sets at all? Why not 1000 sets? Your logic is completely flawless.

Bob_Ross42 · 09-13-2006, 08:52 PM

3600 calorie diet at 140 pounds

if that doesnt get you big then just give up

latrell · 09-13-2006, 09:12 PM

yikes..

kingfish3 · 09-13-2006, 09:50 PM

dude just remember after you come back wanting a new routine, that you can't blame nutritiion on a bad workout.

sloshy · 09-13-2006, 10:01 PM

That routine looks very similar to Defranco's Westside for skinny bastards. I can't believe no one else noticed this yet. It does look like a good program though but if you had of done a bit more research you could have gotten the program for free instead of wasting your money on some fraud personal trainer.

EMISGOD · 09-13-2006, 10:07 PM

Quote:

Originally Posted by Goodfellow

do you think theres something wrong with the amount of sets he laid out then? I'm going to do some cardio tomorrow so I could ask him then

The bottom line is that if it works and you feel you're getting your money's worth, don't worry about what a bunch of people pounding away at their keyboards on the internet has to say about it. You seem to think he's a good trainer, so wrap your head around it (and out of here), put forth maximum effort and try to get as much out of it as you can. If it doesn't work out, you can always fire the dude, then come back here and we can say "I told you so" or maybe analyze why it might not have worked and go forward...

Andalite · 09-14-2006, 07:43 AM

Quote:

Originally Posted by sloshy

That routine looks very similar to Defranco's Westside for skinny bastards. I can't believe no one else noticed this yet. It does look like a good program though but if you had of done a bit more research you could have gotten the program for free instead of wasting your money on some fraud personal trainer.

that is correct!

Andalite · 09-14-2006, 07:44 AM

Quote:

Originally Posted by VikingMan

Oh common fishy. You and I both know why you posted what you did. Because you believe that anything other than 1 work set to absolute failure is overtraining. A belief that is proven invalid by MOST of the big guys on this board, as well as the real world.

hi sir...i dont mean to be nit-picky, but the one "To-Failure" program which works wonders is DoggCrapp Training.....and that is 1 set to failure.....

Lee_5 · 09-14-2006, 09:13 AM

Quote:

Originally Posted by kingfish3

where he says do 3 sets, ask him why not 2 and why not 4. If your saying 3 sets is good , are you saying 2 sets is not enough and 4 sets is too much and see what he says.

what the hell??

do you have something against 3 sets lol?