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Thread: Anyone want to critique my routine?

  1. #1
    Senior Member Phenom's Avatar
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    Anyone want to critique my routine?

    Anyone interested in giving some feedback?

    Monday
    deadlifts 3x5
    weighted pull ups 3x10
    seated rows 3x8

    tuesday
    flat bench 3x5
    incline dumbbell bench 3x8
    weighted dips 3x10

    wednesday
    off

    thursday
    squats 5x5
    pull ups 3x10
    cable rows 3x10

    friday
    standing barbell OH press 3x6
    shrugs 3x10
    dips 3x10
    side raises 2x10

    saturday
    off

    sunday
    off

    thanks in advance
    Last edited by Phenom; 03-23-2010 at 11:03 PM.
    Age: 23 - Weight: 237 lbs - Height: 6'1''

    S(atg) - B - DL
    375 - 335 - 515

    "Gaining weight and having bigger body will make you look great on any clothing. Men with strong body are very attractive to women. General people tend to admire big muscle too." -mbijay

  2. #2
    Senior Member soclydeza's Avatar
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    i'm no expert on creating routines, but it actually doesnt look bad. i like how you're keeping it relatively simple. the only thing i can really point out is you should maybe throw in something else for the legs, maybe lunges or leg press or something on monday? you do have all your main lifts in there with not too much accessory which is good. i would say just hit the legs a bit more. i also should have asked what you're goals are too

  3. #3
    Senior Member Phenom's Avatar
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    I do accessory work on occasion (out of boredom or when I'm just looking for something to add that day), but not frequently enough to include it in my real routine. Particularly leg extensions on thurs or monday, curls on thurs or mon, and tri extensions on tues or fri. But again, it's rare I even do these. I like to keep each day at 9 or so working sets of compound movements. The isolation gets added from time to time.

    My goals are basically just to get stronger and gain lean(ish) weight. I'm getting stronger in most lifts, my weight gain is pretty steady too. And the goal in my sig is also a concern lol, but I'm working on that

    thanks for the reply btw
    Last edited by Phenom; 03-23-2010 at 11:04 PM.
    Age: 23 - Weight: 237 lbs - Height: 6'1''

    S(atg) - B - DL
    375 - 335 - 515

    "Gaining weight and having bigger body will make you look great on any clothing. Men with strong body are very attractive to women. General people tend to admire big muscle too." -mbijay

  4. #4
    Senior Member ELmx479's Avatar
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    It's not too far from what I'm going to be doing. I would add in some more leg training, Bulgarian Split Squats for some unilateral work.

    This might help with some ideas on tweaking a few things...

    Monday
    Dead Lifts
    Pull Ups
    DB Rows
    Hanging Leg Raise

    Tuesday
    Bench Press
    Incline DB Press
    Dips or Close grip bench or Floor Press
    Tricep Push Downs

    Thursday
    Squats
    Bulgarian Split Squat
    Good Morning
    Lying Leg Curl
    Calf Raise

    Friday
    OH Press
    Shrugs
    Side Raises
    Chin Ups
    Curls

  5. #5
    Moderator Off Road's Avatar
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    It looks fine. If it gets to be too much, don't be afraid to drop it to 3 times a week. What progression scheme are you going to use?
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  6. #6
    Senior Member Phenom's Avatar
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    thanks for the help so far

    As far as progression, ideally I'd like it to be linear each week and right now it's pretty steady. For squats, DLs, bench, and OH presses, my last set is always the heaviest weight, so it's not a problem reaching 5 reps for the sets before the last set. Once I can do 5 reps on my last set, I'll add 5 or 10 lbs to each set, if the next week I can do at least 3 reps on my last set, I stick with that weight scheme until I can do 3 sets of 5 again.

    Here's an example of what I mean to help clear it up

    This is how my bench has progressed the past month

    week 1
    225x5
    245x5
    265x5

    week 2
    235x5
    255x5
    275x3

    week 3
    235x5
    255x5
    275x4

    week 4
    235x5
    255x5
    275x5

    From here I'll probably do one more week of 3x5, then add 5-10 lbs the following week to each set. Do these weights seem alright with respect to my final set, or should I be working closer to my 5RM in my earlier sets?
    Age: 23 - Weight: 237 lbs - Height: 6'1''

    S(atg) - B - DL
    375 - 335 - 515

    "Gaining weight and having bigger body will make you look great on any clothing. Men with strong body are very attractive to women. General people tend to admire big muscle too." -mbijay

  7. #7
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    Quote Originally Posted by Off Road View Post
    It looks fine. If it gets to be too much, don't be afraid to drop it to 3 times a week. What progression scheme are you going to use?
    How would you go about doing this Off Road?

    I'm going to change to a 3-day hypertrophy routine in a week or two and I'm trying to weigh up all my options. I've got a couple in mind, but I'm trying to consider all possibilities .

  8. #8
    Moderator Off Road's Avatar
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    Just keep the routine as-is and drop to three days a week. You'd work the lifts every ten days instead of every seven days, giving you more time to recover.
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