Advice for a beginner, any/all help welcome.

[Kevbazz]

Recently just back to going the gym, and I'm set on being seriously into it this time. I've recently quit smoking after 12 years and I intend to quit drinking as well.
I'm a fair bit of a novice and I'm mostly just trying to get a lot stronger and eventually pass my PRMC come this September.
This is just a brief over view of my current work out so if anyone could read through it, spot anything I'm doing wrong, feel free to correct me.

Monday (Back): DB pullovers, Lat pulldowns, 1 arm DB rows, Pulley rows, Shoulder shrugs (all 3x10), end with deadlifts
Tuesday (Chest/Tris): Incline DB press, Machine flyers, Flat BB press, DB tri extensions, Pulley pushdowns 3x10
Wednesday (Legs/Core): Leg press, Leg bends, Leg pulls, Squats 5x12, Sit ups (with and without medicine ball)
Thursday (Shoulders/Bis): DB Hammers, Incline DB pulls, Reverse DB pulls 3x10, Pulley pulls (wide grip), DB side raises, Shoulder shrugs 2x10

I finish every workout with around 20-30mins cardio, and set my Saturdays for just a cardio day. I'm not using any impressively heavy weights since I've just started again and I had issues with my shoulder (As well as weight gain due to no smoking and a terrible diet)
I've managed to limit myself to eating Tuna, Salmon, Sardines, Cod, Sweet potatoes and normal potatoes, Chicken and/or Turkey with vegetables. If I'm snacking I try to stick to either nuts, olives or fruit but fruit doesn't really fill me up.

Any help is appriciated, thanks for reading.

/Kev

[ycpspartan]

I do a Dorian Yates routine from bb.com and in the videos he says to do cardio on off days because cardio after a workout will stunt your gains.

[chinesemuscle]

Recently just back to going the gym, and I'm set on being seriously into it this time. I've recently quit smoking after 12 years and I intend to quit drinking as well.
I'm a fair bit of a novice and I'm mostly just trying to get a lot stronger and eventually pass my PRMC come this September.
This is just a brief over view of my current work out so if anyone could read through it, spot anything I'm doing wrong, feel free to correct me.

Monday (Back): DB pullovers, Lat pulldowns, 1 arm DB rows, Pulley rows, Shoulder shrugs (all 3x10), end with deadlifts
Tuesday (Chest/Tris): Incline DB press, Machine flyers, Flat BB press, DB tri extensions, Pulley pushdowns 3x10
Wednesday (Legs/Core): Leg press, Leg bends, Leg pulls, Squats 5x12, Sit ups (with and without medicine ball)
Thursday (Shoulders/Bis): DB Hammers, Incline DB pulls, Reverse DB pulls 3x10, Pulley pulls (wide grip), DB side raises, Shoulder shrugs 2x10

I finish every workout with around 20-30mins cardio, and set my Saturdays for just a cardio day. I'm not using any impressively heavy weights since I've just started again and I had issues with my shoulder (As well as weight gain due to no smoking and a terrible diet)
I've managed to limit myself to eating Tuna, Salmon, Sardines, Cod, Sweet potatoes and normal potatoes, Chicken and/or Turkey with vegetables. If I'm snacking I try to stick to either nuts, olives or fruit but fruit doesn't really fill me up.

Any help is appriciated, thanks for reading.

/Kev

Focus on the compound exercises.. squat, flat bb bench, bb or db shoulder press, dead lift, bent over rows. Everything looks ok except for your Thursday workout, i have no idea what half of those exercises are but focus on your shoulders first before your biceps.

[Kevbazz]

Focus on the compound exercises.. squat, flat bb bench, bb or db shoulder press, dead lift, bent over rows. Everything looks ok except for your Thursday workout, i have no idea what half of those exercises are but focus on your shoulders first before your biceps.

Ah I meant pulley pullups, as in pulling the bar from waist to just below my neck, I dunno whatelse you might not know, I've used the exercises from the BB site, like this one. bodybuilding com/fun/ronharris15.htm and bodybuilding com/fun/weik7.htm

As for the Dorian Yates, is that just a one mans preception or a BB myth, or is there some fact behind it?

Cheers for the quick reply guys.

[__r]

I've managed to limit myself to eating Tuna, Salmon, Sardines, Cod, Sweet potatoes and normal potatoes, Chicken and/or Turkey with vegetables. If I'm snacking I try to stick to either nuts, olives or fruit but fruit doesn't really fill me up.

There is no need to limit your diet like that. It's more important to know how much calories to eat than to limit yourself to certain types of food.

[Kevbazz]

There is no need to limit your diet like that. It's more important to know how much calories to eat than to limit yourself to certain types of food.

At the moment im trying to burn off some excess weight I've got flappin about my gut and chest, while building some basic strength which I can then begin building some serious muscle if possible.

[khc1080]

I am also fairly new to weight training but as ChineseMuscle said, focus on compound exercises. I am just at the end of a 12 week 5*5 program and so far it has worked wonders for me i've lost about 5lbs fat and gained about 7lbs muscle. I don't want to give you an entire workout plan because everyone's different, but maybe something like this
day 1 - chest tris - bench press 5*5 with same weight for each set, incline DB press 3*8-10, Pec Dec 3*8-10, tricep extention 4*10
day 2 - Legs - Squat 5*5 with the same weight for every set, leg extentions, leg press, hamstring curls(3*8-12), calf raises(5*12-20)
day 3 - shoulders - DB shoulder press 5*5 with same weight for each set, latteral raises, upright cable rows, any rear delt exercise(3*8-10)
day 4 - extra cardio/abs
day 5 - back - bent rows or deadlifts 5*5 with same weight for each set, lat pulldowns, seated rows, chin-ups (4*10)

this is just an example of what has worked for me, I found it was a great starting program to give me a really good jump start to my training.

whether you use that or not I wish you best of luck in your training!

[Kevbazz]

I am also fairly new to weight training but as ChineseMuscle said, focus on compound exercises. I am just at the end of a 12 week 5*5 program and so far it has worked wonders for me i've lost about 5lbs fat and gained about 7lbs muscle. I don't want to give you an entire workout plan because everyone's different, but maybe something like this
day 1 - chest tris - bench press 5*5 with same weight for each set, incline DB press 3*8-10, Pec Dec 3*8-10, tricep extention 4*10
day 2 - Legs - Squat 5*5 with the same weight for every set, leg extentions, leg press, hamstring curls(3*8-12), calf raises(5*12-20)
day 3 - shoulders - DB shoulder press 5*5 with same weight for each set, latteral raises, upright cable rows, any rear delt exercise(3*8-10)
day 4 - extra cardio/abs
day 5 - back - bent rows or deadlifts 5*5 with same weight for each set, lat pulldowns, seated rows, chin-ups (4*10)

this is just an example of what has worked for me, I found it was a great starting program to give me a really good jump start to my training.

whether you use that or not I wish you best of luck in your training!

Few problems there, my gym isnt very big at all, its full of cardio machines and it had no barbells/bench pressing equipment, and I cant do pull ups anymore since i quit smoking the extra weight has messed it up

[Kevbazz]

Okay so it'd been about 3-4 weeks now since I've been hitting the gym an avg of 5 days a week, I started taking creatine just over a week ago. and so far I've gained a total of 11lbs in weight. Not sure if I'm doing anything wrong here. Here's a list of the things i'm using besides my regular work out.

Amino acid tablets 2 per meal, and after workout
Sci-mx Whey protein diet and body toning suppliment between meals
Maximuscle size and strength creatine in the morning and a few hours after my evening meal