Sam's Workout Log - Need some expert advice

[shamkeem]

Ok, so my goal is to gain muscle while also lowering my body fat %

I've been working out for a bit more than a month now and progress has been kinda slow and I think it might be because I'm doing cardio right before I lift everyday. So, I've decided to make some drastic changes in my workout plan and before I start doing it I wanna make sure it'll work. Any suggestions would be greatly appreciated =).

In case it'll help, I'm 17(18 soon) and about 5' 9" and I weigh about 160 lbs

WORKOUT PLAN

*Note: "Barbell Complex" is a series of barbell lifts consisting of 8 overhead squats, 8 goodmornings, 8 roman deadlifts, 8 upright rows, and 8 bicep curls (learned from wrestling coach). I do 1 set of these before I lift as a way to warm up.

Monday - Chest / Tricep / Abs Day
- 1 x 8 Barbell Complex (see above *Note if you don't know what this is)
- 3 x 10 (12 if i feel pumped) Bench Press
- 3 x 10 Dumbbell Flyes
- 3 x 10 Standing Tricep Press
- 3 x 10 Incline Dumbbell Press
- 3 x 10 Tricep Push-down
- 3 x 10 Cable Cross-overs (if chest/triceps not sore)
- 3 x 25 Incline Sit-ups with weight
- 25 sit-ups
- Leg Lifts until failure
- Sit-ups until failure (at least 25)

*10-20 minutes of sauna

Tuesday - Back / Bicep / Forearms Day
- 1 x 8 Barbell Complex
- 3 x 8 Pull-ups
- 3 x 10 Bend-over Dumbbell Row
- 3 x 8 Hammer Curls
- 3 x 10 Seated Cable Row
- 3 x 8 Chin-ups
- 3 x some forearm workout such as reverse barbell curl or dumbbell wrist curls
- 3 x 8 Dumbbell Curls
- 3 x 10 Lat Pull-downs
- 3 x 5 Preacher curls

*10-20 minutes of sauna

Wednesday - Cardio / Abs day
- 1 x 8 Barbell Complex
- At least 30 minutes of cardio (could be running or playing basketball)
- 3 x 25 Weighted Incline Sit-ups
- 25 Sit-ups
- Leg Lifts until failure
- Sit-ups until failure (at least 25)
- If I still have energy some more cardio or ab workouts until I'm tired

Thursday - Shoulder Day (one of my favs)
- 1 x 8 Barbell Complex
- 3 x 10 Military or Arnold Press (if my triceps arent sore)
- 3 x 10 Dumbbell side raises
- 3 x 10 Dumbbell shrugs
- 3 x 10 Upright Rows
- 3 x 10 Reverse Flyes
- Some more Military Press if not tired

*10 - 20 minutes of sauna

Friday - Legs / Abs
- 1 x 8 Barbell Complex
- 3 x 10 Squats
- 5 x 10 Leg Press
- 3 x 10 Leg Extensions
- 3 x 10 Dumbbell Lunges
- 3 x 20 Sitting Calf-Raises with weight (it's a weird machine at my gym)
- 3 x 25 Weighted Incline Sit-ups
- 25 Sit-ups
- Leg Lifts until failure
- Sit-ups until failure (at least 25)

*10 - 20 minutes of sauna

Saturday - Rest, but if I'm not tired, I'll go to the gym and do random workouts with sauna time afterward.

Sunday - REST and EAT

-------------------------------------------------------------------------
DIET + SUPPLEMENTS PLAN

Monday - Friday
- Breakfast (around 7:10am usually) :
-1 scoop ON protein shake in 2% milk
- Banana (if we have it)
- Mom's breakfast sandwich: wheat bagel with fried egg, pepperjack cheese, ham or turkey
- 1000mg fish-oil pill
- 1 opti-men multi-v

- Lunch (around 11:30pm):
-Mom's lunch sandwich: wheat bread, lettuce, mayo, fried egg, ham or turkey sometimes both
- Some other food from school or fast food place if I go off campus...usually look for generally healthy stuff with protein
-1000mg fish-oil pill
- 1 opti-men multi-v

- Pre work-out (around 3:10)
- 1 scoop NO-Xplode drink

- Post Workout snack (around 5:15)
- 1 (fat) scoop of ON whey protein in 2% milk
- 1 banana
- Snickers Marathon Protein bar sometimes (after sauna)

- Dinner (around 7:30)
- Highly varies because if I have work its mall food otherwise its whatevers at home (I still try to eat healthy usually)
- 1000 mg fish-oil pill
- 1 opti-men multi-v

- Pre Bedtime (around 10:30)
- 3 ON ZMA pills
- Plenty of water
- A melatonin pill if I really can't sleep and I'm going crazy (sometimes ill smoke a little bit if i really can't sleep but I try to do that as a very last option)




So there you have it, my workout plan and diet/supplement plan.


Thanks if you went over it and if there are any suggestions you could give me I would greatly appreciate it.

[eggnog631]

that barbell complex sounds like way too much before you work out.

[shamkeem]

I usually do the complex with just the barbell and I finish it in like 30 seconds so it's not intense or anything just a warm-up

[shamkeem]

bump