Good day, eh?
I'm new to the forum but I like what I see so far here and throughout WBB, seems like a good group here, so I'd like to throw my current workout up, see what you folks think.
29yr old Canadian, 6'1", 219lbs, down from a high of 245 when I was becoming a lazy old married guy and got disgusted with myself for letting things go. Never been naturally athletic, I've had to work hard at playing football and training in the gym. I've always been decently strong for most things though. Endo-mesomorphic, linebackerish build. People never believed I was 245 when I was...
Been in the weight room on and off since age 16, but coming back to gym hardcore now after about a 3 year hiatus and much fat gain. Ugh. Been solidly back in for about 3 months now and starting to plateau a bit, having recovered all the muscle I used to have, plus some new growth. Given my schedule, I schedule most workouts around lunch, with about 75 mins or so max in-gym time available per weekday (not including transit time to gym/shower time/etc.). I've dropped a lot of bodyfat and gained muscle, but I have a ways to go before I start to be truly happy with progress. (I want the sixpack AND the mass!).
I workout in a gym mostly filled with yuppie pukes doing 3 sets of 10 with weights my wife could lift, but it at least has everything I need and it's close to work.
Get bigger. Get stronger. Decrease bodyfat. Be in better shape by age 30 than I've ever been before. Look good on the beach, etc. Maybe I'll even look into some amatuer competing; we'll see how my progress goes.
Bench more than I weigh (reached this last month; now I'm working towards 300, despite always having had weak pecs)
Leg Press 1000 (up to 810 now). I just like the idea of shoving a half ton around. My quads are pretty strong for someone my size, I think.
Squat 500 for 6-8 reps (almost to 400 . . . I'll get there, baby!)
Follow the 'Eat Right 4 Your Type', slightly modified by me. Mostly solid proteins, veggies, healthy carbs. Prime meats are venison/mutton/rabbit, some beef. (no chicken breasts anymore...*sigh*). Lots of tuna/other traditional fish. No wheat. Shooting for AROUND 2700-3000 calories/day with as much protein as possible. I eat about 6 times a day, including pre and post-workout protein 1/2-portion shakes (~350 cals each, ~20gms protein each). I also am trying an ephedrine supplement for thermogenic purposes (it seems to be working so far).
modified split routine, Day One (Mon/Thurs), Day Two (Tues/Fri) with cardio Weds/Sat/Sun and extra training on Saturday for arms/traps. I mostly do 45-minute stints on elliptical trainer for cardio though I will substitute 2-3 hours of football with the lads some Saturdays, depending on time/weather. I also erratically participate in skating/basketball/etc. some evenings, though this varies wildly.
For most exercises, I do a warmup set with a 50% 1RM or so weight, for 15-20 reps (i don't count these in my journal). I'll sometimes skip warmup set if I've already worked that muscle and it feels OK.
'Power' set is next, with 1 set at 6-8 (80-90% of 1RM), and finish with two more 'working' sets of 12-15 (65-75% 1RM) to flush the muscle, recruit additional fibres, etc.
I will usually superset SOME (not all) exercises to get the most lifting in in the shortest time. (i.e. I can't really superset w/ squats or heavy leg press or I'll hurl. . . . but supersetting shoulders and leg curls is easy)
Day One (Chest/Back)
Pec Dec 6-8, 12-15, 12-15
Lat Pulldowns 6-8, 12-15, 12-15
Bench Press 6-8, 6-8, 12-15
Seated Row 6-8, 12-15, 12-15
Heavy Incline DB Press 10-12, 8-10, 6-8 (all w/ same weight)
T-Bar Rows (12-15, 8-10, 6-8, increasing weight each set)
Hyperextensions (or whatever you call the flexing of the spinal erectors) 10-12, 12-15, 15-20
Machine Flyes 6-8, 12-15, Dropset from 6-8 weight
Day Two (Legs/Shoulders)
Leg Extensions 6-8, 12-15, 12-15
Shoulder Press 6-8, 12-15, 12-15
Leg Curls 6-8, 12-15, 12-15
Arnold Press 6-8, 6-8, 12-15
Leg Press 6-8, 12-15, 12-15
Around the World 6-8, 12-15, 12-15 (sort of a modified lateral raise, where I start with DBs at small of back and bring arms up and around to meet at front/above head, and back again)
Squats 6-8, 6-8, 12-15
Sailor Press/Upright Row 6-8, 12-15, 12-15
Tricep Pushdown (rope) 6-8, 8-10, 12-15
Incline DB Curls 6-8, 12-15, 12-15
Shrugs (6-8, 12-15, 12-15)
1-H reverse pushdowns 6-8, 12-15, 12-15
Preacher EZ bar Curls 6-8, 12-15, 12-15
Abs 3-4 nights a week
I think that's about it. Any feedback/comments would be appreciated.