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Thread: CRITIQUE My Routine

  1. #1
    Senior Member MonStar1023's Avatar
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    CRITIQUE My Routine

    I wanted everyone here @ WannaBebig.com to critique my training routine.. I have lowered the volume a bit so check it out and see what you think.

    day 1- back, traps, bis, forearms
    chins 2 sets 6-8 reps
    bentover ez-bar rows 4 sets 6-8 reps (alternating overhand/underhand grip)
    partial deadlifts 2 sets 6-8 reps
    db shrugs 2 sets 6-8 reps
    dynamic bb shrugs 2 sets 6-8 reps (GREAT exercise)
    close-grip bb preacher curls 2 sets 6-8 reps
    incline alt. zottman curls 2 sets 6-8 reps
    standing reverse bb curls 2 sets 6-8 reps
    one-arm hangs from a chin-bar 3 sets to failure
    2 giant sets of bb wrist curls, reverse wrist curls, etc.

    day 2- chest, delts, tris
    incline db presses 3 sets 6-8 reps
    decline db presses 3 sets 6-8 reps
    flat db flyes 2 sets 6-8 reps
    seated db presses 3 sets 6-8 reps
    one-db side-laterals 2 sets 6-8 reps
    one-arm cable side-laterals 1 set 6-8 reps
    incline ez-bar tricep ext. 2 sets 6-8 reps
    decline db tricep ext. 2 sets 6-8 reps
    overhead straight-bar cable ext. 2 sets 6-8 reps

    day 3- calves, abs
    seated calf raises 2 sets 10-15 reps
    standing calf raises 2 sets 10-12 reps
    leg press toe raises 2 sets 12-15 reps
    hanging knee raises 2 sets 15-20 reps
    seated leg tucks 2 sets 15-20 reps
    cable crunches 2 sets 15-20 reps


  2. #2
    Senior Member Hot Shot's Avatar
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    where's the leg work
    upper chest freak

  3. #3
    Porn Star YatesNightBlade's Avatar
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    No Legs ?????
    * * * * * * * * *
    Yates

    hard core n. 1 irreducible nucleus. 2 colloq. a the most committed members of a society


    'Over thinking, over analyzing separates the body from the mind'

  4. #4
    Geordie The_Chicken_Daddy's Avatar
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    lmao.

    this is why you left this board in the first place Monstar...
    "Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

  5. #5
    Party of "No." Tryska's Avatar
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    wow.....it has come full circle.
    A little learning is a dangerous thing...

    Live Dangerously! Learn a Little!


    Dude, did Doogie Howser just steal my fucking car?

  6. #6
    Gaglione Strength Chris Rodgers's Avatar
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    LMAO!! Deja-vu??


    Monstar-
    Problems:
    1.No legs
    2.Way too much work on the first 2 days.
    3.Why a calf and ab workout?


    That routine needs a ton of changes IMO.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  7. #7
    bien bueno! Marcel's Avatar
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    WTF? I bet his legs are just too big eh?
    "In the grand scheme of things, both things are quite superficial(obsessed with being muscular&ripped and incredibly strong). And yet lifting can teach you so much. My time at the gym--at least when I'm lifting--is invariably the high-point of my day. There aren't any questions; I almost don't even think. I go into an almost meditative trance-like state. Day-to-day worries become insignificant. I'm focused solely on the weight, and my reason for existence is clear. To move the bar and to improve on what I accomplished last time. Seldom are things so simple." - Blood&Iron

    "Most people cannot understand what burns in our blood, the gym is our addiction and iron is our drug. People don't understand why we commit hours a day to a goal where progress is so small it seems immeasurable, why we do cardio instead of watch TV, why eat 6 meals a day, why we insist on ordering diet soda or how we can drink skim milk. Most people will simply never grasp why we refuse to settle for a mediocre body." - Severed Ties

  8. #8
    bien bueno! Marcel's Avatar
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    LOL I don't wanna be mean but...you will always be the next wannabe Arnold because Arnold did squats and you don't. Jus' playin wit' ya'!

    Seriously though I saw a journal you had over there at elite and you always seem to cheat on your diet and ask for all sorts of advice and you don't even follow it which is obvious in your journal postings. Get serious bro!
    "In the grand scheme of things, both things are quite superficial(obsessed with being muscular&ripped and incredibly strong). And yet lifting can teach you so much. My time at the gym--at least when I'm lifting--is invariably the high-point of my day. There aren't any questions; I almost don't even think. I go into an almost meditative trance-like state. Day-to-day worries become insignificant. I'm focused solely on the weight, and my reason for existence is clear. To move the bar and to improve on what I accomplished last time. Seldom are things so simple." - Blood&Iron

    "Most people cannot understand what burns in our blood, the gym is our addiction and iron is our drug. People don't understand why we commit hours a day to a goal where progress is so small it seems immeasurable, why we do cardio instead of watch TV, why eat 6 meals a day, why we insist on ordering diet soda or how we can drink skim milk. Most people will simply never grasp why we refuse to settle for a mediocre body." - Severed Ties

  9. #9
    Senior Member smalls's Avatar
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    Dang dude,
    looks like everyones rippin into ya pretty good eh?
    Since no one else is really saying anything I guess I will try to help.
    Firstly you need to train legs. Just do sqwigety squats at least.
    you should just replace thats abs/calves day with LEGS.
    Also you dont need all that direct trap work after doing deadlifts. And if your going to do deadlifts I'd say do full ROM but you may have a reason for the partials.
    Too much work on forearms, and prob dont need 4 sets of rows, also why the alternating grip I would say stick with one but whateva. too much tris as well. Enough outa me. Hope that helps.

  10. #10
    Senior Member MonStar1023's Avatar
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    What's with you guys and your obsession with legs? My quads are completely ripped and looking pretty massive. My definition in my right upper leg is great and I dont plan on doing any work that I dont need to.

    Away from you all GENIUS's LOL! I want to see some real quality replies like over @ Elite.. cmon now you all brag about how great and incredible WBB.com is..


  11. #11
    Senior Member MonStar1023's Avatar
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    Aight seriously though boys whatd you all suggest.. I mean the more I think about it message boards are to help each other out not tear each other down...

    You say that I should be doing legs. Okay first of all #1 I dont have a squat rack at my gym... there is a leg press machine, there is a leg extension machine, I can do Smith Machine squats.. but theres no barbell squat rack.

    Second of all I am probably going to follow a CKD for MAX fat-loss and muscle retention.. is this a good idea or should I go with a standard bodybuilding cutting diet with high-pro, pretty low carbs (100g a day), and mod-fat...

    HELP

  12. #12
    Senior Member MonStar1023's Avatar
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    Seriously though for OPTIMAL growth as a natural bodybuilder my routine should be completely different?


  13. #13
    Meathead Philosopher Pup's Avatar
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    Seriously, YES. First, you should either be squatting or deadlifting, next, on your chest, if you are gonna do incline d-bells, then do some flat barbell presses, imo declines are ****. For biceps, do preacher curls and either hammer curls or alternating dumbell curls, you only need about 4 work sets of biceps to really hammer em. For triceps, go with close grip bench and some skull crushers and maybe some cable press-downs. Now to delts, get rid of the cable laterals, no need to do two different lateral raises, instead throw in a set of dumbell front raises. Umm...i've got some more ideas, but i'll let you digest this stuff first.
    May you be in heaven an hour before the devil knows you're dead.

  14. #14
    Senior Member MonStar1023's Avatar
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    Like I said bro my gym doesnt have a squat rack so either Smith Machine squats or leg presses.. I dont really have any other options.. also partial deadlifts seem to work a lot better at really hammering my lats and upper back and traps...

    Decline have always been #1 for me but I am thinking about keep my (low)incline-db presses, then moving onto weighted dips.. would that be a good idea? From what I understand weighted dips are comparable to squats for your lower body.

    For biceps I should only be doing bb preacher curls and then moving onto incline zottman curls.. theyre 2 great exercises for me.. what about bb reverse curls I always prefer them way over hammer curls for brachialis development.

    Close-grip bench never worked my tris and my tris are one of my best bodyparts and I never used close-grip bench. Incline ez-bar ext. are #1 in my opinion and so are overhead cable ext. I dont see what could possible be wrong with those 2 exercises.

    I guess thats a good idea to drop the cable laterals and throw in a set of front db raises..


    Anything else.

  15. #15
    Geordie The_Chicken_Daddy's Avatar
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    Monstar, i don;t wanna come across as a prick here, but if elite give such quality replies, why are you posting this here?
    "Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

  16. #16
    Senior Member MonStar1023's Avatar
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    I am not saying that elite gives quality replies any better then here I am just saying that you all make WBB out to be a million times better both intelligent and stat wise than Elite.. there so simliar I dont see what's so great about here and so bad about Elite..


  17. #17
    Geordie The_Chicken_Daddy's Avatar
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    All the knowledgable folk on elite don't post or if they do, they do it rarely.
    "Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

  18. #18
    Senior Member MonStar1023's Avatar
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    That's definitely the truth!!

    BigNate is very smart with training and diet and so is Genetiking but neither post very often.. anyway critique bro!!


  19. #19
    Geordie The_Chicken_Daddy's Avatar
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    yeah, they know their shiat. There's some very knowledgable folk on the anabolic board who prefer to post about anabolics as opposed to training. What a waste.
    "Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

  20. #20
    Gaglione Strength Chris Rodgers's Avatar
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    Monstar- your excuse for not training your legs is that they are already a strong point. You then go on to say in another post that your triceps are one of your best parts, but yet your routine shows 3 exercises that directly target the triceps.


    Why would you train that dominant bodypart, but not the legs? Oh wait, that's right, leg training is hard work and you don't look as pretty doing it as you do doing arms. Sorry, my fault. Why don't you try this split:

    Mon- chest
    Tue- biceps
    Wed- chest
    Thu- biceps
    Fri- chest
    Sat-biceps
    Sun- rest or continue cycle

    That should work great for ya!
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  21. #21
    Senior Member MonStar1023's Avatar
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    LATMAN- I dont think that would be a good idea at all talk about a sure way to overtrain damn boy!

    Anyway yeah I am thinking about changing up my routine well see.. I am really trying to thicken up my forearms as quickly as possible!!


  22. #22
    Geordie The_Chicken_Daddy's Avatar
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    Mon- chest
    Tue- biceps
    Wed- forearms
    Thu- chest
    Fri- biceps
    Sat-forearms
    sun-chest

    there ya go.

    "Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

  23. #23
    Senior Member MonStar1023's Avatar
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    Yeah definitely not! LOL!

    You guys are the greatest..



  24. #24
    Gaglione Strength Chris Rodgers's Avatar
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    Yes, we are. Hey nice Avatar. *looks at Belial*
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  25. #25
    Geordie The_Chicken_Daddy's Avatar
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    Re: CRITIQUE My Routine

    If i could be serious for a moment...

    Originally posted by MonStar1023
    day 1- back, traps, bis, forearms
    chins 2 sets 6-8 reps
    bentover ez-bar rows 4 sets 6-8 reps (alternating overhand/underhand grip)
    partial deadlifts 2 sets 6-8 reps
    db shrugs 2 sets 6-8 reps
    dynamic bb shrugs 2 sets 6-8 reps (GREAT exercise)


    for traps pick one exercise over the other. Overall back looks ok.

    close-grip bb preacher curls 2 sets 6-8 reps
    incline alt. zottman curls 2 sets 6-8 reps
    standing reverse bb curls 2 sets 6-8 reps


    get rid of one of these. P.s. you may find hammers better than reverse grips.

    one-arm hangs from a chin-bar 3 sets to failure

    wtf?!

    2 giant sets of bb wrist curls, reverse wrist curls, etc.

    If you insist.

    day 2- chest, delts, tris
    incline db presses 3 sets 6-8 reps
    decline db presses 3 sets 6-8 reps
    flat db flyes 2 sets 6-8 reps


    Good stuff, bit i thought that incline BB was your ***ultimate mass builder****

    seated db presses 3 sets 6-8 reps
    one-db side-laterals 2 sets 6-8 reps
    one-arm cable side-laterals 1 set 6-8 reps


    Good stuff.

    incline ez-bar tricep ext. 2 sets 6-8 reps
    decline db tricep ext. 2 sets 6-8 reps
    overhead straight-bar cable ext. 2 sets 6-8 reps


    After all them presses drop one of these exercises man.

    day 3- calves, abs
    seated calf raises 2 sets 10-15 reps
    standing calf raises 2 sets 10-12 reps
    leg press toe raises 2 sets 12-15 reps


    Not bad.

    hanging knee raises 2 sets 15-20 reps
    seated leg tucks 2 sets 15-20 reps
    cable crunches 2 sets 15-20 reps


    Hmmm... you going for strong abs?

    [/B]

    As usual, only thing to say is do legs man.
    "Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

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