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Thread: critique me, please.

  1. #1
    ʞǝudopnpǝ LoneJeeper's Avatar
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    critique me, please.

    what can I say, I appreciate the advice of total strangers


    this was a pretty hard week, but i feel pretty good about it.

    monday:
    bench 185x10;205x8;225x4
    decline dbs; 75sx10 85sx8 95sx6
    incline dbs; 50sX10, 60sx8, 65x4
    overhead barbell press, 95x10; 105x8, 115x6
    ... unusually hard chest day... DOMS kicked my butt.

    Wednesday:
    Deadlift; 225x10, 275x8, 315x6
    Bent Rows; 95x10, 115x8, 135x7
    seated rows; 165x10, 180x6, 195x6
    pulldowns; 135x10, 150x8, 165x6
    shrugs(mixed grip): 225x15, 275x10x2, cable shrugs, 150 to failure (I needs me some big traps)

    Friday:
    Squats: 185x10, 225x8, 275x6, 315x6
    front squats ass-to-heels: 95x15, 105x10, 115x5
    Leg curls (hammys): 130x10, 150x8, 160x6
    Calves: 135x30, 180x20, 225x15, 270-failure ( kenpo keeps me on my toes)

    Typical day:
    Protein shake, oatmeal, vitamins, EFA for breakfast 7:30
    Creatine, androstack at 10:30
    workout at lunch 12:00 - 1:15 or so
    Creatine, Protein Shake 1:30
    high protein snak( usually tuna ) 4:30
    Kenpo @ 6
    Dinner 8:30 (balanced)
    bedtime yogurt or cottage cheese

    and as much water as I can suck down throughout a day. I figure about a gallon a day.

    thanks!

    kd







    All this with as much protein as I can suck down, creatine before and after workouts (i have a cheap source);
    6'3" 270#
    Deadlift 505x2 8/1/2010
    Squat 435x1 7/13/2010
    Bench Press 325x1 8/12/2010

  2. #2
    Just watch me ... Built's Avatar
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    Workouts look well-focussed on the big three, I think you need more fat - what are your goals, and what does this look when you plug it into fitday?

    What's androstak?

  3. #3
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    Looks good. Your lift figures are nice!

    What is your body fat %?

    What are your goals? I guess bulking and gaining muscle? But at 260lbs, maybe you're going on a cut... I don't know!


    You should post the macros (carbs/fat/protein) etc for your diet. If you want to calculate them, pop them on www.fitday.com and then post here. You say you put as much protein as possible in, but how do you know if it's enough or too much if you don't track what you eat?

    Your diet doesnt look the most efficient though. For a start, at a glance, it doesnt look like enough food for someone of your size to gain weight on.

    Also from what I understand you eat at 7.30am and then have no other food before your workout at 12 and then you don't eat a PROPER meal (i.e. not just a protein shake) until 4.30.
    Protein shakes are good but there's no supplement for real food. You have 9 hours (7.30am til 4.30pm) without a proper meal. That just won't cut it, sorry.

    I usually eat 1hr before the gym.. something that will give me plenty of energy for the session. I always eat straight after I come back. I'm starving but also I want to supply with body with tons of essentials for building muscle.

    I don't know why wait until 4.30 for your high protein snack. Ideally you want this straight after your workout. Leaving 3 hours isn't the most efficient way.

    If I were you I'd change your meal times a little. Why not swap the protein shake and the high protein snack? Eat after the gym and then have the shake and something else in the afternoon.

    Go for ~6 meals a day.
    Breakfast
    Mid-morning snack to provide you with plenty of energy for the gym
    (gym session)
    Large meal and protein shake when you get back
    Mid-afternoon snack
    Dinner
    Supper before you go to bed

    How does that sound?

  4. #4
    ʞǝudopnpǝ LoneJeeper's Avatar
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    the andro stack = Animal Stak (bought as part of a package deal (got a free t-shirt too!).. but since i bought it, might as well swallow a few more pills. )

    I guess I should update my signature. I'm @ 275#. My BF% is a bit higher than I'd like. I'm trying for a gentle cut... if there is such a thing. My taste for dark beers pretty much does me in.

    I've got the odd eating schedule due to work. The co-workers really hate it when I eat tuna at the office. I sacrifice my time to eat to use the university gym. I do get the occasional slim-jim for a snack :-).


    Thanks for the kind word on my numbers... I *really* want that bench press higher... I've been gaining there at a really really really slow pace.

    thanks all,

    kd
    6'3" 270#
    Deadlift 505x2 8/1/2010
    Squat 435x1 7/13/2010
    Bench Press 325x1 8/12/2010

  5. #5

  6. #6
    Bodybuilding Mythbuster
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    Your workout looks a bit high on the volume side, though if you are gaining on it...

    Just curious why do you do flat, incline, and decline all at once?

  7. #7
    ʞǝudopnpǝ LoneJeeper's Avatar
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    I was wondering if it's a bit high... also am curious if the 3 sets in a 10-8-6 is smart.

    Why flat, incline, and decline all at once? Because it's chest day... and I get bored easily. got any better ideas?

    kd
    6'3" 270#
    Deadlift 505x2 8/1/2010
    Squat 435x1 7/13/2010
    Bench Press 325x1 8/12/2010

  8. #8
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    Hey again,
    Well your co-workers may hate you eating tuna in the office.. fair enough it does stink!! Why not prepare your meals at the start of the day (or even better prepare lots of meals on Sunday night)?

    Cook some chicken breasts and pasta (which doesnt smell), put them in tuppawear containers and take them with you. Prepare enough to last til Wednesday and then cook more on Wed. They will be fine if you stick them in the fridge.

    Honestly I would say the reason your lifts are progressing as fast as you want is probably due to the inefficient diet.

  9. #9
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    IMO, hit each bodypart twice per week - cutting down the volume in each session, rather than simply doubling what you are already doing - which would be too much.

  10. #10
    Grammar Nazi BG5150's Avatar
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    Just a picayune sidenote:

    The stats in your signature, to me, aren't that consistent benchmark-wise. Why have 1 rep dl mark, 8 for squat, 2 for leg press and 4 for bench? I bet you can squat a heckuva lot more for 1 rep than you can for 8, and some more on the bench than you can do 4 times. On the reverse side, I bet you can't do nearly as much weight for dl 8 times as you can for the 1 rm.

    (I just mention this because you said you should update your signature...)
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  11. #11
    ʞǝudopnpǝ LoneJeeper's Avatar
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    I typically do not do 1rm. Those benchmarks were done as part of the routine...

    I'll have to check into the tupperware chicken idea... I used to carry protein plus powerbars and clif bars to make up for the diet.


    thanks all.

    kd
    6'3" 270#
    Deadlift 505x2 8/1/2010
    Squat 435x1 7/13/2010
    Bench Press 325x1 8/12/2010

  12. #12
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    Quote Originally Posted by KenpoDude
    I typically do not do 1rm. Those benchmarks were done as part of the routine...

    I'll have to check into the tupperware chicken idea... I used to carry protein plus powerbars and clif bars to make up for the diet.


    thanks all.

    kd
    You're welcome

    And like I said.. no supplement for real food

  13. #13
    Bodybuilding Mythbuster
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    Quote Originally Posted by KenpoDude
    I was wondering if it's a bit high... also am curious if the 3 sets in a 10-8-6 is smart.

    Why flat, incline, and decline all at once? Because it's chest day... and I get bored easily. got any better ideas?

    kd
    Flat bench and weighted dips. Doing flat, incline and decline all at once might be a bit of overkill. Then again "if it ain't broke don't fix it."

  14. #14
    ʞǝudopnpǝ LoneJeeper's Avatar
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    I've tried the dips( as it turns out, i still hate them), and they makes my shoulders hurt. Is there a replacement/training aid to get to where I can do a number of them, without pain?

    Also, I do a M-W-F workout schedule, and now kenpo is reduced to T-TH because of scheduling. Should I up my cardio? I'm not real sure when would be a good time...

    thanks for all the help folks.
    6'3" 270#
    Deadlift 505x2 8/1/2010
    Squat 435x1 7/13/2010
    Bench Press 325x1 8/12/2010

  15. #15
    Senior Member Anthony's Avatar
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    I have used a similar routine (legs/push/pull) in the past. It helped to put squats on monday and deadlifts on Friday - more time for recovery. Your lifts look good, although I'm curious as to why you squat/deadlift the same (315x6) ... usually deadlifts will be higher.

    Built will take care of your diet, so I'll leave that alone.

    As for "cardio" ... all exercise is cardio - even lifting weights. You could add a Saturday session of HIIT if you want to improve endurance and burn some extra calories, but I wouldn't go overboard.
    Last edited by Anthony; 12-05-2005 at 12:26 PM.
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  16. #16
    ʞǝudopnpǝ LoneJeeper's Avatar
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    Quote Originally Posted by Anthony
    I have used a similar routine (legs/push/pull) in the past. It helped to put squats on monday and deadlifts on Friday - more time for recovery. Your lifts look good, although I'm curious as to why you squat/deadlift the same (315x6) ... usually deadlifts will be higher..
    I usually re-arrange my workouts on a weekly basis, judging on how hard i worked, or how sore/tired I feel.

    I just started doing real deadlift work, I was big into the seated row/t-bar row , bent row, upright row, pulldown for back day. i've got some catching up to do.

    thx,

    kd
    6'3" 270#
    Deadlift 505x2 8/1/2010
    Squat 435x1 7/13/2010
    Bench Press 325x1 8/12/2010

  17. #17
    Senior Member Anthony's Avatar
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    Cool, makes sense. You'll hit 4 plates soon enough then. Do you compete? What type of endurance work do you do now?
    Facebook - BW166 SQ585 BP405 DL660 CL310

  18. #18
    ʞǝudopnpǝ LoneJeeper's Avatar
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    I only compete with myself, with the exception of Jiu Jitsu. It's indirectly competing with myself, but then my partner gets bored

    The kenpo is a warm-up, self-defense, drills, forms, sparring. It's a medium-low-high-low-high intensity sort of deal. That's about it for endurance.

    kd
    6'3" 270#
    Deadlift 505x2 8/1/2010
    Squat 435x1 7/13/2010
    Bench Press 325x1 8/12/2010

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