My workout Routine for the past week, feeling great!

[Nosaj]

I've started making an effort to write down everything I eat and how much I'm lifting inside the gym in a journal. It's been rather rewarding. Here has been my workout for the past couple days, advice or comments are welcome.

Sunday - Chest/Bi:

Flat BB: 135x10, 165x8, 185x4, 195x5
Decline DB: 140x8, 150x7, 160x6
Incline BB: 115x8, 125x8, 135x5
Decline Hammer: 180x8
Preacher: 90x10, 100x10, 100x6
DB Curls: 35x10, 35x8, 40x6
Hammer Flys: 135x10, 150x6
Cable Cross-over: 60x10, 70x6

Monday - Back/Tri:

DB Row: 70x10, 75x8, 80x6
Shrugs: 135x10, 185x10, 205x10, 215x6 (moved shrugs to shoulder day)
Lat Pull Downs: 120x10, 135x8, 140x6
Machine Pull Downs: 130x10, 150x10, 170x6
Skullcrushers: 55x10, 65x8, 75x6
Close Grip BP BB: 75x10, 80x10, 90x6, 90x7
Overhead Tri: 50x10, 55x10, 60x8, 65x4
Single Grip Cable Tri: 30x10, 40x8, 50x6
Hammer Row: 180x10, 190x8, 200x4

Tuesday - Legs:

Squat: 45x10, 135x10, 185x10, 205x8, 215x8 (deep squat form struggles at higher weight, maybe i should cut back a bit?)
SLDL: 135x10, 185x8, 205x5 (grip failed before hamstrings got tired)
Leg Extensions: 90x10, 135x10, 170x7, 180x5
Ham Curl: 55x10, 70x10, 55x8 (first time training hams, very weak)
Standing Calf Raise: 90x10, 120x10, 150x10 (was on a machine, maxed weight out, going to use DB's next week)
Walking Lunges: 35x10, 40x10, 45x10
Seated Calf: 90x10, 115x6

This is a basic idea of my workouts/strength. In addition to this I do a shoulder day now where I took shrugs from my back day and focus a day on shoulders and abs. Constructive comments welcome, thanks!

-Jason

[getfit]

IMO i think you got too much arm stuff going on!

[HahnB]

Why not space it out a little. Monday, wed, friday, and sat if you want that shoulder day. Put some deadlifts in there. You could cut down the volume some.

[Nosaj]

Tell that to these twigs on my sides, they follow me around everywhere I go and they can't get enough gymtime, they love it!

From looking at most routines I've seen the back/bi, chest/tri and leg day layout. I tried to make an effort to follow that, did I fudge up my planning somewhere along the lines? What would you recommend I change or replace?

[getfit]

your arms will grow if you cut back a tad on so many arm exrecises and eat!!!

[Nosaj]

HahnB: I was thinking about switching deadlifts with squats every other week, or possibly doing deadlifts on shoulder day. What do you think?

[Nosaj]

I am eating right now actually, it's pretty much all I do lately. I gave up on the idea of having a six pack while I bulk, so I'm taking in as many clean calories as I can stomach.

[Guido]

I agree with getfit. Too much volume. You'd do better to pick 2 or 3 exercises per muscle group and have at least one rest day between workouts. Remember, you grow out of the gym, not in it.

[djreef]

You could prob dump some of those cable movements as well.

DJ

[Focused70]

You could do shoulders on leg day.

Might want to put in hack squats on leg day and drop one of the machine exercises. In general, more free weight usage is your goal.

Drop one of the arm movements.

Drop the pulldowns, add in chins and deadlifts.

I'd drop the cable tris.

Take a look at WBB #1. You also don't mention what you do specifically for shoulders.

[Songsangnim]

I'd cut arm exercises by at least half. If you have five I'd cut two or even three exercises completely out of the routine. The reason being that you work triceps already when you do chest and biceps when you train back. So your arm muscles have already been trained, and five exercises each on top of that is definitely overkill. I would go with the E-Z BB curl and preacher curl for biceps and the close-grip bench press and dips for triceps. If you are training chest and back very hard, that should be all that's needed to grow your arms.

[HardToSquat]

I would also only do at most two exercises for biceps and triceps. My bis and tris get more work than enough indirectly by just doing DB benches, Weighted Dips, Chins and Rows. I do not do any direct arm work and my bis and tris are very large, without hardly any fat.