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Thread: Q on my routine

  1. #1
    Teh kleptomaniac VasDeferens's Avatar
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    Dec 2003
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    New York
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    Q on my routine

    Guys please take a look at my routine and pics and comment.

    stats: 6'2"
    weight: 202 lbs
    started lifting 17 monts ago.

    Goals: maintain.
    I am not a big guy from far. I have tried to bulk up twice but everytime I do that I put on a lot of fat on my face. Its probably genetic, everyone in my family has chubby face. I always have to keep my bf low to look alright. I got frustrated with bulking and decided to maintain and get rid of love handles.

    I also noticed that low carb diet doesnt work for me. When I rely on steaks and nuts and fat, i put on more fat and lose my shape. Now I am on 40P, 40C and 20 F diet and I am satisfied.

    Routine:
    Monday (chest and calves)
    dumbbell presses 80x5, 75x7, 70x7, 70x7, 65x7, 60x7, 60x7
    calves: 6 to 7 heavy weight sets(standing and sitting)
    weighted dips: 2 sets
    flies: 2 sets

    Wednesday(back and calves):
    deadlift: 3 sets of 245x8
    dumbbell rows: 70x8, 65x8, 65x8
    calves: 6 to 7 heavy weight sets(standing and sitting)
    machine rows: 3 sets

    Friday(legs and calves):
    squats: 185x8, 165x8, 185x8
    SLDL: 3 sets of 155x8
    calves: 6 to 7 heavy weight sets(standing and sitting)
    Leg extensions: 3 sets

    Saturday(bi, tri and shoulders):
    3 sets for bis , 3 for tris and 2 for shoulders and a few sets of crunches.

    Thanks. any help appreciated.
    Attached Images Attached Images
    Last edited by budlight; 12-25-2003 at 12:49 PM.

  2. #2
    Bodybuilding Mythbuster
    Join Date
    Oct 2001
    Location
    Yeongsan. South Korea
    Posts
    5,907
    Quote Originally Posted by budlight
    Guys please take a look at my routine and pics and comment.

    stats: 6'2"
    weight: 202 lbs
    started lifting 17 monts ago.

    Goals: maintain.
    I am not a big guy from far. I have tried to bulk up twice but everytime I do that I put on a lot of fat on my face. Its probably genetic, everyone in my family has chubby face. I always have to keep my bf low to look alright. I got frustrated with bulking and decided to maintain and get rid of love handles.

    I also noticed that low carb diet doesnt work for me. When I rely on steaks and nuts and fat, i put on more fat and lose my shape. Now I am on 40P, 40C and 20 F diet and I am satisfied.

    Routine:
    Monday (chest and calves)
    dumbbell presses 80x5, 75x7, 70x7, 70x7, 65x7, 60x7, 60x7
    calves: 6 to 7 heavy weight sets(standing and sitting)
    weighted dips: 2 sets
    flies: 2 sets

    Wednesday(back and calves):
    deadlift: 3 sets of 245x8
    dumbbell rows: 70x8, 65x8, 65x8
    calves: 6 to 7 heavy weight sets(standing and sitting)
    machine rows: 3 sets

    Friday(legs and calves):
    squats: 185x8, 165x8, 185x8
    SLDL: 3 sets of 155x8
    calves: 6 to 7 heavy weight sets(standing and sitting)
    Leg extensions: 3 sets

    Saturday(bi, tri and shoulders):
    3 sets for bis , 3 for tris and 2 for shoulders and a few sets of crunches.

    Thanks. any help appreciated.

    I'd drop the Saturday lifting and use it (the Saturday) for extra cardio (if you still want to exercise on Saturday. I'd put the shoulders and tris with chest and the bi's with back. This is because when you train chest your shoulders and tris get a lot of work, so might as well train them together. The same for biceps and back. I would stick to training calves only two times a week. Three times may be overdoing it. I would also drop a few of the dumbell presses and use a barbell flat bench. Other than that, the routine looks fairly solid.

  3. #3
    is numero uno Saint Patrick's Avatar
    Join Date
    May 2002
    Posts
    6,557
    Add Pull-ups or Chins to wednesday. Obviously you're trying to hit the calves hard, but Mon and Fri is plenty. Especially since you're cutting, you won't be gaining any size.
    Age:30
    Height: 5'7"
    Weight: Not Big Enough
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