-----review my program :) ----

**rborwn77** · 11-15-2004, 01:31 PM

Here is my program ,not juiceing
any tip or sugestions are welcome

all dumbell weight excersises are list per arm
example :

incline dumbells
70*10 = 140lbs total weight or 70lbs per arm(dumbell)
------------------------------------------------------------------------
mon :
chest and bis

chest .
incline dumbells(weight per arm)
70*10
90*10
90*10
90*10
100*8

peck deck/flys (total weight listed)
150*10
160*10

cable crossovers(weight per arm)
60*10
60*10

pushups(incline)
2-3 sets untill failure

Bis:
straight bar(total weight listed)
50*10
60*10
70*10
80*10
90*8

curls machine(ez curl bar)(total weight listed)
70*10
80*10
90*10

seated dumbell curls(weight per arm)
30*10
35*10

consatration curls(weight per arm)
25*10-12
25*10
20*10
-------------------------------------------------------------------
wensday:
back and tris

back:
wide grip pull downs (total weight listed)
130*10
150*10
170*10
180*10
190-200*8

seated cable rows (close grip)(total weight listed)
130*10
140*10
160*10
170*10
180*8

pull ups close and wide
3 sets till faliure

forearms :
3 sets to faliure

tri's:
pressdowns(total weight listed)
60*10
70*10
80*10

skull crushers (total weight listed)
80*10
80*10
90*10

bar dips
2-3 sets untill faliure

kickbacks(weight per arm)
20each*10
20*10
15*10
-------------------------------------------------------------------
Fri:
legs and shoulders

Machine press incline(total weight listed)

270*10 6plates
360*10 8plates
450*10 10plates
540*10 12plates
630*8 14plates
630*5 14plates

leg extensions (seated)(total weight listed)
150*10
175*10
190*10

leg curls(hami's)(total weight listed)
50*12
60*12
70*10

calfs
seated raises and incline press
5 sets untill faliure

Shoulders:

seated Press dumbells(weight per arm)
50*10
60*10
60*10
70*10

side raises(weight per arm)
20*10
20*12
25*10

front raises(weight per arm)
20*10
20*12
25*10

rotator cuff excersies
3 sets of 12 reps

shrugs with dumbells (total weight listed)
160*10
180*10
200*8

I streach ALOT before during and after my workouts.
I use awsome form on all my excersises
I dont cheat like a lot of the people I see just trying to throw around weight
I pride myself in using strict form because I dont want to get hurt and I dont like knowning I am cheating (using the wrong muscle just so you can do more weight)I try to keep a good pace just enought to recover ,any coments good or bad are welcome ,thanks

**jmillerdls** · 11-15-2004, 01:59 PM

what are your stats and how long have you been lifting?

**rborwn77** · 11-15-2004, 02:04 PM

Originally Posted by jmillerdls

what are your stats and how long have you been lifting?

I was about to add that,thanks

5'10-5'11
212-214 was 197
probally 20% b/f
lifting seriously 5-7 months (lifted some in HS)
also I have a torn rotator cuff (happend last year)so I can go as heavy as I want and certain excersises hurt my arm (espically overhead.also I have a hearnaited disk ,so I really cant do deadlifts

**jmillerdls** · 11-15-2004, 03:53 PM

Well, it looks good to me...
I was really asking that to compare to myself.
Im 6' 185lb, 20%bf
and been lifting about 6 months
You have quite a bit of weight on everything on me, but a ton more in squats...guess im going to have to work on that..
Im bulking right now and following a plan i found on here from Ejuicer:
OK guys I need some help....ANYONE?

Ive been finding that my diet seems to have more of an impact on my results than my program...but it looks like you are hitting all your bases.

**jmillerdls** · 11-15-2004, 03:56 PM

[QUOTE=jmillerdls]
You have quite a bit of weight on everything on me, but a ton more in squats...guess im going to have to work on that..
QUOTE]

ahh, those are leg presses, ok, nevermind then...but still more than i can do

**rborwn77** · 11-15-2004, 04:02 PM

Originally Posted by jmillerdls

Ive been finding that my diet seems to have more of an impact on my results than my program...but it looks like you are hitting all your bases.

I hear that, diet is everything.

They are not squats (incline leg press)I just started working them out last month and my calfs are skinny and my quads are decent.I have allways been pretty strong naturally but I was allways was the skinny kid in High school,even now my calfs and arms are not that big but I have an ok chest shoulders back and pretty big traps(traps have allways been my best muscle)
I want to leanout but I am going to bulk again this winter and then lean out closer to summer.I will post a few pics for you to rip apart(be nice) when I get a camera.I just cant wait untill 5 years form now when all this hard work will pay off

**Ejuicer** · 11-15-2004, 07:34 PM

With shoulders you are leaving out rear delts, i would increase the amount of sets on shrugs as well.
On back day you are neglecting your lower back... even if you cant do deadlifts you can still add some back extensions.
On chest i would keep the incline dumbell press, add incline flyes and some form of flat bench and drop the cable crossovers.
I would also drop the machine curls and add some preachers in their place, drop concentration curls completely and increase the dumbell curls be a set or 2.
You're not really doing enough hamstring work imo either.
I would change all your set patterns to several warm up sets and then moving up to heavier work sets on all of them as opposed to doing the slow increase and stopping at 10 for each set.

**KeyMastur** · 11-15-2004, 07:40 PM

4 exercises for tri's & bi's ??? overkill IMO

**rborwn77** · 11-16-2004, 11:20 AM

Originally Posted by Ejuicer

With shoulders you are leaving out rear delts, i would increase the amount of sets on shrugs as well.
On back day you are neglecting your lower back... even if you cant do deadlifts you can still add some back extensions.
On chest i would keep the incline dumbell press, add incline flyes and some form of flat bench and drop the cable crossovers.
I would also drop the machine curls and add some preachers in their place, drop concentration curls completely and increase the dumbell curls be a set or 2.
You're not really doing enough hamstring work imo either.
I would change all your set patterns to several warm up sets and then moving up to heavier work sets on all of them as opposed to doing the slow increase and stopping at 10 for each set.

Thanks everyone for the advice
I am not trying to be huge just bigger and in better shape
I am not leaving out rear delts either I box tues and thursday so that usally works my shoulders and lower back along with legs
and I ride motocross so my traps get plenty of work

so drop the cable crossovers
I will add flat dumbells and drop pushups?
My hamstrings are super senstaive for some reason I think since I was a kid my body is low on potasium (I eat bananas everyday now)
so for example on incline instead of 5 sets do 2 light 50lbs and then 3 heavy sets ?? and do the same on all my excersies ?
also should I only do 8reps on the work sets ? instead of 10 ?
remember I have a torn rotator cuff
--------------------------------------------------------------
KeyMastur 4 exercises for tri's & bi's ??? overkill IMO

so I should only do 2-or 3 exercises for bis and 2-3 for tris ???is that including warm up sets ???

thanks

**AandF6969** · 11-16-2004, 01:54 PM

you might want to do forearms after tris

**rborwn77** · 11-16-2004, 01:59 PM

Originally Posted by AandF6969

you might want to do forearms after tris

I forgot to list forearms after tris thats actually when I do them .
I do special excersises ,so when I ride my bike I dont get arm pump and didnt want to try to explain them,thanks

anyother comments ?

I have been studding the dogcrapp method but I am weirry because of the stress on my shoulder ? anyone with shoulder problems doing dog crapp ?

thankz all