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Thread: Time for a workout critique

  1. #1
    Senior Member j03's Avatar
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    Time for a workout critique

    Hey all,

    Been lifting for the past year and a half and made a few adjustments throughout that year and a half for this workout below... I need to start squatting (but not using the smith, cuz that's just ******ed). I want to start doing cleans, etc, etc, etc whatever you got.

    Here goes:

    Day 1

    Chest/Back
    Incline DB Press 3 sets of 6 to 8
    DB Flys 3 sets of 6 to 8
    Dips (weighted) 3 sets of 6 to 8
    ---------------
    Deadlifts 4 sets of 6 to 8
    Seated Rows 3 sets of 6 to 8
    Lat Pulldowns 3 sets of 6 to 8
    Pullups 3 sets of 6 to 8
    DB Drills 3 sets of 6 to 8

    Day 2
    Legs/Abs/F.Arms

    Squats 4 sets of 6 to 8
    Leg Press 3 sets of 6 to 8
    Calf Raises 3 sets of 6 to 8
    ---------------

    Decline Situps 3 sets of 6 to 8
    Ab Machine 3 sets of 6 to 8

    ---------------

    Wrist Curls (Supronated) 3 sets of 6 to 8

    Day 3
    Tri/Bi/Shoulder
    Cable pulldown 3 sets of 6 to 8
    Overhead push 3 sets of 6 to 8
    BW Pushup 3 sets of 6 to 8

    ---------------

    Hammer Curls 3 sets of 6 to 8
    Cable curls 3 sets of 6 to 8

    --------------

    DB S.Press 3 sets of 6 to 8
    Lat. Flys 3 sets of 6 to 8
    Lat. Staight up 3 sets of 6 to 8
    Shrugs 4 sets of 6 to 8

    Day 4 :

    OFF


    Day 5: Repeat Cycle

    I know it needs work so help/critize. I will not have a "good" spotter until August when I go back to school (college)

    Thanks.
    Last edited by j03; 07-09-2008 at 06:41 AM.
    Eat big, lift big, get BIG

    5'10'' - 172lbs up from: 125lbs (at age 18) - 20 yr old | bulking [til 200+] | BF 11% ?

  2. #2
    Senior Member j03's Avatar
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    hello?
    Eat big, lift big, get BIG

    5'10'' - 172lbs up from: 125lbs (at age 18) - 20 yr old | bulking [til 200+] | BF 11% ?

  3. #3
    Senior Member Sensei's Avatar
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    I would look into a couple things:
    *less total sets - if you have warm-up sets, you are going to be doing way over 20 sets/training sessions. It's an arbitrary number, I know, but I think it will be in your best interest to try to do less better.
    *less exercises - again, try to do less better.
    *more rest - six days/week is going to get to be a drag real quick IMO.
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
    Blog: http://squatrx.blogspot.com/

  4. #4
    Senior Member j03's Avatar
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    Quote Originally Posted by Sensei View Post
    I would look into a couple things:
    *less total sets - if you have warm-up sets, you are going to be doing way over 20 sets/training sessions. It's an arbitrary number, I know, but I think it will be in your best interest to try to do less better.
    *less exercises - again, try to do less better.
    *more rest - six days/week is going to get to be a drag real quick IMO.
    Would you mind helping me fix mine or offering something else?
    Eat big, lift big, get BIG

    5'10'' - 172lbs up from: 125lbs (at age 18) - 20 yr old | bulking [til 200+] | BF 11% ?

  5. #5
    Bodybuilding Mythbuster
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    Quote Originally Posted by j03 View Post
    Hey all,

    Been lifting for the past year and a half and made a few adjustments throughout that year and a half for this workout below... I need to start squatting (but not using the smith, cuz that's just ******ed). I want to start doing cleans, etc, etc, etc whatever you got.

    Here goes:

    Day 1

    Chest/Back
    Incline DB Press 3 sets of 6 to 8
    BB bench press 3 sets of 6 to 8
    Dips (weighted) 3 sets of 6 to 8
    ---------------
    Deadlifts 4 sets of 6 to 8
    Seated Rows 3 sets of 6 to 8
    Pullups 3 sets of 6 to 8

    Day 2
    Legs/Abs/F.Arms

    Squats 4 sets of 6 to 8
    Leg Press 3 sets of 6 to 8
    Calf Raises 3 sets of 6 to 8
    ---------------

    Decline Situps 3 sets of 6 to 8
    Ab Machine 3 sets of 6 to 8

    ---------------
    Day 3

    REST

    Day 4 :

    Repeat Day 1

    On this day train back first then chest.


    Day 5:

    Repeat Day 2


    Day 6&7

    REST.

    .
    (Edited routine posted above)

    I'd put the back exercises on day three and put a day of rest in between each workout.

    If you want to go more often, then you could do your workout (edited above) This would give you 4 days of training per week.

    I don't really recommend training six days a week or even 5, unless you are doing only 1-2 exercises or an elite lifter or something of that sort...just too easy to burn out or injure yourself.
    Last edited by Songsangnim; 07-09-2008 at 10:13 PM.

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