Chest/Leg Day

[lostboyrufio]

i'm pretty pissed that i missed today because i've been really diligent for the past 3 months and the schools gym was closed.

i was wondering if i could do two workouts tomorrow and take saturday and sunday off:

9am: wake up 1.5 cup oats 2 whole eggs, 6 egg whites
11am: Chest/shoulders/tris
Flat bench
Incline db
dips
low cable crossover
tricep extensions
skull crushers
front raises
lateral raises
rotator cuff work
12:30pm: Creatine
1pm: 2 scoops whey, 50 g dextrose
1:30pm: 1.5 cups white rice 8 oz chicken
3:30pm: 1 pack cream of wheat in milk, 6 oz steak
5:30pm: 1.5 cups brown rice, 8 oz chicken

7:30pm: Legs/Abs
Squats
Hack squats
SLDLs
Calf Raises
Leg Curls
Machine Crunches
Leg Raises
9:00pm: Creatine
9:30pm: 50 grams whey, 50 grams dextrose
10:00pm: 1.5 cups white rice 8 oz chicken
11:30: 1.5 cups white rice 8 oz chicken
12:30: 1 scoop whey in milk before bed.

i just don't want to fall off the bandwagon, tell me what you think

[Noir]

Missing one day isn't going to kill you.

[ZeroK]

I don't see a problem with it, but like Noir said one day isn't going to hurt you.

Hope you don't mind critiques.

Why are you taking dextrose 30minutes after your workout? You should be taking that immediately afterwards. And unless you only weigh 50kgs, that should be a higher amount.

Also why so much whey? You probably only need about 30g Post Workout. And I'd also add more before bed. Maybe a scoop and a half? I use casein and whey before bed, so not sure on just whey.

Also, why white rice? Brown rice is much better for nutrition.

These are just suggestion's, if what you're doing works, that's all that matters. But a few modification here and there might help with gains.

[UK Lifter]

These kinds of things happen in a the course of a trainers life, especially when you've got family commitments, a full-time job blah blah blah. You just have to roll with the punches, don't beat yourself up about it. Sometimes an extra day off can give your body a much needed chance to recuperate from your training. Your muscles won't start to atrophy just because you missed 1 workout.

One of the first things i noticed is IMO your workout shows a poor choice of exercises. Take cable crossovers out of your workout,stick to pressing and dips. Instead of doing tricep extensions and skull crushers i'd do narrow grip presses and tricep pressdowns. Where's your pressing in your shoulder routine? Overhead pressing is one of the true great strength and size builders along with squats, deadlifts and bench pressing. One variation of the raise is good enough, personally i'd do bent-over laterals because the rear delts tend to get neglected compared to the front and lateral heads. Your leg workout looks pretty good but i would either exchange hack squats for leg presses or just stick with the other exercises you have. IMO the hack squat is an inferior leg exercise compared to regular squats and leg presses.

I agree with ZeroK you should take your dextrose with your creatine and your whey immediately after your workout, take it with you and drink it BEFORE you get changed. The quicker that formula gets ingested the quicker the recovery/growth process starts.

Like i said at the start of this post,don't worry about missing one workout. It's good that you seem determined and focussed but don't get obsessed with your training. It should enhance your life not consume it. Good luck and keep us posted on your progress!

[jlozan84]

Personally, if it were me, I would just combine the sessions (do the a.m. workout) and lower the volume.........

[Jamiel]

missing a workout here and there can be a good thing. Dont worry about it, school is the most important of the two

[lostboyrufio]

@zerok: I take the creatine with grape juice for the insulin spike, and the dextrose after to keep the spike going. the white rice is to spike too. slow burning carbs preworkout, fast absorbtion carbs for post. right now i don't have the funds for casein so i try to slow the whey with milk, or i'll have a bowl of cottage cheese.

@uk lifter: by tricep extensions i mean press downs. on my other chest day i do close grip and reverse grip presses, but on this particular training day i do press downs and skull crushers. the hack squat is the same story on this particular day i would do hack squats and on my other leg day i would do leg presses.

thanks for the replies guys