What's up guys. So for a bit of background info, I'm currently 125 lbs, been lifting for about a year and a half, and have sort of plateaued. While I've made great progress, and have learned a lot along the way, I'd still like to lose a tad more body fat, and add about 10 lbs of muscle if possible. I have really muscular arms, but the rest needs more work. I guess I'm looking to go from "toned" to "muscular." I also recently just went up in weights in everything, so that won't be an option for a bit. Also new to veganism, and I've already noticed some fat loss while actually having more energy to lift. Go figure.
Squats (Barbell, 150 lbs) 3 sets of 8-10
Dead Lift (Barbell, 120 lbs) 3 sets of 8-10
Bench Press (Barbell, 110 lbs) 3 sets of 4-6
Seated Shoulder Press (35 lb dumbells) 3 sets of 6-8
Lat pull down (110 lbs) 3 sets of 8-10
Tricep pull down (40 lbs) 3 sets of 10
Flyes (machine, 100 lbs) 3 sets of 6-8
Crunches on Bosu Ball (3 sets of 20)
Planks (3 for one minute each)
Decline bench press (Barbell, 110 lbs) 3 sets of 6-8
Close Grip Cable Row (100 lbs) 3 sets of 6-8
Dumbbell Curls (30 lb dumbells) 3 sets of 6
Leg Extension (110 lbs) 3 sets of 8-10
Leg Curls (70 lbs) 3 sets of 8-10
Lateral Raises (25 lb dumbells) 3 sets of 6-8
Cable Crossover (95 lbs) 3 sets of 8
Tricep Kickbacks (30 lb dumbells) 3 sets of 8-10
Cable Twists (35 lbs) 3 sets of 10 on each side
Incline Bench Press (Barbell, 90 lbs) 3 sets of 6-8
Leg Press (220 lbs) 3 sets of 8
Wide Grip Rows (110 lbs) 3 sets of 8
Front Raises (25 lb dumbells) 3 sets of 8
Hammer Curls (25 lb dumbells) 3 sets of 8
Split Squats w/ Dumbells (20 lb dumbells) 3 sets of 10
Calf Extension (180 lbs) 3 sets of 10
Pullups 3 sets of 10
Reverse Flyes (70 lbs) 3 sets of 8
Pushups on Bosu Ball 3 sets of 15
Crunches on Bosu Ball 3 sets of 20
Great name by the way.
Here is my advice: (since you asked on an open forum:)
Although I don't know how you get through your workouts in 45 minutes unless that does not include warm-up and then stretching at the end. Or you are lifting too light.
That said, I really like whole body training but only 3 days a week. Like Marcina said you actually build on recovery days. Repair is what builds and strengthens. I also would only do 6 sets per workout. Do you do individual sets, superset or a circuit? How much rest between sets? How easy are the sets?
I would dump all the machine exercises if possible. And do as many dumbbell exercises as possible. This keeps me from "cheating" and forces more symmetrical development. We all have a stronger side that likes to compensate. How long have you been doing this particular routine?
PS: I know diet is important, so here's an example of what I eat throughout the day.
9am - Breakfast: 1.5 cups of Multigrain cheerios, light soy milk. Coffee with light soy milk and 1 tsp of raw (vegan) sugar.
11am - Snack: Apple
1pm - Lunch: Almond butter sandwich on 2 slices of multigrain bread.
3 pm - Snack: Apple or granola bar (low calorie/ sugar, about 120 calories)
6 pm - Dinner: Seitan with asparagus and lentils.
8 pm - Dessert: Apple, or 1-2 pieces of vegan dark chocolate.
Also, about 2-3 nights a week I'll have a few glasses of red wine with dinner. Oh, and adding calories to my diet (so far anyway) only seems to increase my body fat.
I don't see enough food in your diet either. Plus I would try and eat more real food. I do think you can build muscle without powders or excess protein. But I see very little protein in what you posted and most of it is fatty or not easily digestible. Plus a lot of processed grain for your carbs. How much are you willing/wanting to change in your diet?
I would encourage you to go to either http://www.nutridiary.com
and get a free account, then enter in your meals and get an idea of how many calories and what the breakdown of fats/carbs/protein are per day. It may be eye-opening for you.
"The Fit Vet"