Results 1 to 18 of 18

Thread: hows my routine look?

  1. #1
    Tap, Rack, Bacon ncsuLuke's Avatar
    Join Date
    Apr 2005
    Location
    Dallas, TX
    Posts
    1,361

    hows my routine look?

    Well I am going to start bulking in a few weeks when I get back up to school and was just wondering how my split is looking. Lately I have been doing a slow bulk to hold off too much fat for the beach and after that trip I plan on eating like a horse. My legs and back have been developing really well as I have added over 90lbs to my deadlift (repping 315 now) just in this summer when I was keeping my calorie intake relatively low. My chest however seems to be lacking a little bit for whatever reason. Any advice is appreciated.

    Monday: Chest and Tri's

    1. Bench Press - 3 sets of 8
    2. Decline or Incline Press (alternate each week) - 3 sets of 8
    3. Dumbell Decline or Incline (the opposite of barbell) - 3 sets of 8
    4. Dumbell Flys - 3 sets of 8
    5. Dips - 3 sets of 8
    6. Tricep Pressdown - 3 sets of 8

    Tuesday: Back and Bi's

    1. Pullups - 3 sets of 8 (using the weight assited machine at the moment because i suck at these)
    2. Deadlifts - 3 sets of 5
    3. T-Bar Row - 3 sets of 8
    4. Bent over Barbell Row - 3 sets of 8
    5. Straight Bar Curls - 3 sets of 8
    6. EZ Bar Preacher Curls - 3 sets of 8

    Thrusday: Legs

    1. Squats - 3 sets of 8
    2. Leg Press - 3 sets of 8
    3. Hamstring Curls - 3 sets of 8
    4. Calf Raises - 3 sets of 16

    Friday - Shoulders and Abs

    1. Shrugs - 3 sets of 10
    2. Military Press (barbell one week dumbell the next) - 3 sets of 8
    3. Bent Over Dumbbell Rear Delt Raise - 3 sets of 10
    4. Front Dumbbell Raise - 3 sets of 10
    5. Side Lateral Raise - 3 sets of 10
    6. Upright Row - 3 sets of 8
    7. Abs - crunches on the decline bench with weight added. 2 sets of 25.

  2. #2
    Grammar Nazi BG5150's Avatar
    Join Date
    Jun 2005
    Location
    NJ
    Posts
    3,977
    My thoughts:

    1. Get rid of the flyes.
    2. Get rid of one of the curl exercises, or alternate them week to week.
    3. Get rid of leg curls and put in SLDL
    4. Get rid of shrugs; deads should hit them well.
    5. Get rid of the db raises for shoulders. Militaries and benches should take care of them.
    6. Do deads before pullups.
    7. Why two row exercises?
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
    Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. The Blue Book of Grammar and Punctuation

    Well, the Blog's (finally) back (again!): Love and Hope and Sex and Dreams Feel free to stop by and comment.
    Here is my newly-created World of Warcraft Blog: BG's WoW Blog. Once again, feel free to stop by and comment.

  3. #3
    is way too skinny!
    Join Date
    Aug 2004
    Location
    Kentucky
    Posts
    694
    I think you can drop leg presses and sub in Hack Squats... Much more fun / efficient at getting the job done.

    Also.. a day of rest between Day 1 and 2 would be ideal IMO.
    Squat = Not enough
    DL = Not enough
    Bench = Not enough

    Big 3 = Not enough

  4. #4
    Ex-Manwhore KingWilder's Avatar
    Join Date
    May 2005
    Location
    Raleigh, NC
    Posts
    3,055
    There is nothing wrong with doing Leg Pess, especially after doing Squats. Use low foot placement when you do leg press though.

    And instead of doing SLDL as BG5150 suggested, I would throw in some RDLs
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  5. #5
    Tap, Rack, Bacon ncsuLuke's Avatar
    Join Date
    Apr 2005
    Location
    Dallas, TX
    Posts
    1,361
    Quote Originally Posted by BG5150
    1. Get rid of the flyes.
    just curious...why get rid of the flyes?
    Quote Originally Posted by BG5150
    2. Get rid of one of the curl exercises, or alternate them week to week.
    I used to only do one bicep exercise and I wasn't seeing much results. Since I started doing two I have felt more improvement.
    Quote Originally Posted by BG5150
    3. Get rid of leg curls and put in SLDL
    Good idea I think I'll do that.
    Quote Originally Posted by BG5150
    6. Do deads before pullups.
    I would if it wasn't for the fact that I suck so bad at pullups I need all the help I can get haha.
    Quote Originally Posted by BG5150
    7. Why two row exercises?
    The reason for this is I really like both exercises and lately since I have been doing both my lats have been growing really well.

    Quote Originally Posted by KingWilder
    There is nothing wrong with doing Leg Pess, especially after doing Squats. Use low foot placement when you do leg press though.

    And instead of doing SLDL as BG5150 suggested, I would throw in some RDLs
    Thanks Mike....I can't wait to get back up to school man. Have you seen the new place yet? I hear it is looking pretty good.

    I forgot to add a few things...

    My goals for lifting is to of course get stronger, but mainly I want to get my upper body and back stronger. My legs have always been my strong point and I will continue to exercise them considering their importance but I am just not interested in them getting any bigger.

    Thanks for everyones input.

  6. #6
    Ex-Manwhore KingWilder's Avatar
    Join Date
    May 2005
    Location
    Raleigh, NC
    Posts
    3,055
    Quote Originally Posted by ncsuLuke

    Thanks Mike....I can't wait to get back up to school man. Have you seen the new place yet? I hear it is looking pretty good.

    naw I haven't seen it yet, I've been too consumed trying to survive Biochemistry

    The gym is empty now; I'm not lookin forward to the swarm when the fall semester starts

    how much are you squatting/benching now?
    Last edited by KingWilder; 07-31-2006 at 08:58 PM.
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  7. #7
    On My Way..... rbar89's Avatar
    Join Date
    Feb 2006
    Posts
    448
    Quote Originally Posted by KingWilder
    There is nothing wrong with doing Leg Pess, especially after doing Squats. Use low foot placement when you do leg press though.

    And instead of doing SLDL as BG5150 suggested, I would throw in some RDLs
    why?

    and try good mornings instead of sldl's or rdls, they work great.
    Last edited by rbar89; 07-31-2006 at 09:15 PM.
    Age: 19 | height: 6'1''
    Current Maxes: (May 2009)
    Bench: 275 | Squat: 355 | Clean: 240 | Deadlift: 455 | Body Weight-205lbs
    "When you know Squat about lifting, you know the important part."

  8. #8
    Wannabebig Member
    Join Date
    May 2006
    Posts
    44
    good routine mate but where are the quad extensions at?
    and also add another set so you are doing 4x8-12
    but other than that keep it up doing well for yourself

  9. #9
    Tap, Rack, Bacon ncsuLuke's Avatar
    Join Date
    Apr 2005
    Location
    Dallas, TX
    Posts
    1,361
    Quote Originally Posted by KingWilder
    naw I haven't seen it yet, I've been too consumed trying to survive Biochemistry

    The gym is empty now; I'm not lookin forward to the swarm when the fall semester starts

    how much are you squatting/benching now?
    yeah i bet the gym is nice now....ill help add to that swarm when i get back haha

    im reppin 315 on squats 3x8 gonna bump it up next time i go in and im benching an embarrassing 185 3x8

  10. #10
    Ex-Manwhore KingWilder's Avatar
    Join Date
    May 2005
    Location
    Raleigh, NC
    Posts
    3,055
    Quote Originally Posted by rbar89
    why?

    and try good mornings instead of sldl's or rdls, they work great.
    when I originally made my bulking routine, Built suggested low foot placement leg press and also RDLs instead of SLDLs

    I do GMs too, thanks for the suggestion though

    my current lower routines are:

    lower 1
    GMs, heavy squats, leg curls, low foot placement leg press, calve press (sometimes I throw in leg ext. to finish off my legs)

    lower 2
    GMs, light/high rep squats, hack squats, calves, RDL, and I'm about to throw conventional deads back in (gettin over back injury)

    love my routine, workin' like a charm
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  11. #11
    Grammar Nazi BG5150's Avatar
    Join Date
    Jun 2005
    Location
    NJ
    Posts
    3,977
    1. Get rid of the flyes.
    First of all, I think you have too much chest work to begin with:

    Flat Bench
    bb incline/decline
    db incline/decline
    Flyes
    Dips

    Out of that list, I think flyes are the least useful.

    And if you are going to do two curl exercises, I'd cut back to 2x6-8. Your bi's should be totalled after pullups, deads and two row exercises. If they aren't, you are doing something wrong.
    Last edited by BG5150; 08-01-2006 at 09:52 AM.
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
    Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. The Blue Book of Grammar and Punctuation

    Well, the Blog's (finally) back (again!): Love and Hope and Sex and Dreams Feel free to stop by and comment.
    Here is my newly-created World of Warcraft Blog: BG's WoW Blog. Once again, feel free to stop by and comment.

  12. #12
    Wannabebig Member
    Join Date
    Jul 2006
    Posts
    13
    Deads hit bi's?

  13. #13
    Senior Member Anthony's Avatar
    Join Date
    Dec 2000
    Location
    Canada
    Posts
    12,020
    Look at your upper body work compared to your lower body. Hell, look at your chest work compared to your legs!

    WHY??????
    Facebook - BW166 SQ585 BP405 DL660 CL310

  14. #14
    Grammar Nazi BG5150's Avatar
    Join Date
    Jun 2005
    Location
    NJ
    Posts
    3,977
    Quote Originally Posted by fzr
    Deads hit bi's?
    Yep.
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
    Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. The Blue Book of Grammar and Punctuation

    Well, the Blog's (finally) back (again!): Love and Hope and Sex and Dreams Feel free to stop by and comment.
    Here is my newly-created World of Warcraft Blog: BG's WoW Blog. Once again, feel free to stop by and comment.

  15. #15
    Tap, Rack, Bacon ncsuLuke's Avatar
    Join Date
    Apr 2005
    Location
    Dallas, TX
    Posts
    1,361
    Quote Originally Posted by Anthony
    Look at your upper body work compared to your lower body. Hell, look at your chest work compared to your legs!

    WHY??????
    could you elaborate?

    I am mainly trying to improve my chest and arms because all the rest is developing just fine but those two areas seem to be lacking. My back is doing really well and so are my legs. I dont really care about getting my legs any bigger or stronger but I still work them because I know that they are important to building muscle elsewhere.

  16. #16
    Senior Member Anthony's Avatar
    Join Date
    Dec 2000
    Location
    Canada
    Posts
    12,020
    If something is causing you problems (muscle imbalance, injury, etc), you can adjust your routine accordingly. Otherwise, focus on the whole package.
    Facebook - BW166 SQ585 BP405 DL660 CL310

  17. #17
    Wannabebig Member
    Join Date
    Jul 2006
    Posts
    13
    Quote Originally Posted by BG5150
    Yep.
    How? I keep my arms straight during the movement. Am I doing it wrong?

  18. #18
    DeaTH BeFoRe WeaKNeSs sCaRz*Of*PaiN's Avatar
    Join Date
    May 2005
    Location
    My Head
    Posts
    6,112
    Quote Originally Posted by BG5150
    Yep.
    Um...no it doesn't. Various rowing/pulling exercises will though.
    Last edited by sCaRz*Of*PaiN; 08-01-2006 at 01:51 PM.
    "The only easy day was yesterday."

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •