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  1. #1
    GREENMACHINE's Avatar
    GREENMACHINE is offline Are you green enough?
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    Critique my new routine

    Day1 (Chest and tris)

    X trainer 5 mins
    Stretchs (10 sec)

    Dumbell bench press 8 reps 4 sets
    Incline bb press 8 reps 4 sets
    Peck flyes (bd) 8 reps 4 sets
    Skull crushers (ez bar) 8 reps 3 sets
    Dips max 3 sets

    Cooldown bike 5 mins stretchs (30 sec)

    Plank 2.0 mins on 1 min off x2
    Supermans 1.5 mins on 1 min off x2
    Last edited by GREENMACHINE; 04-29-2005 at 07:06 PM.

  2. #2
    GREENMACHINE's Avatar
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    day 2 (legs)

    Bike 10 mins
    Stretchs 10 sec

    Single leg squat 8 reps 4 sets
    Lunges 8 reps 4 sets
    Stiff leg dead lift 8 reps 3 sets
    Leg curls 8 reps 3 sets
    Calf Raises (sl) 8 reps 3 sets

    Treadmill 5 mins
    Stretchs 30 sec

    25's 3 sets
    Back extensions 12 reps 3 sets

  3. #3
    GREENMACHINE's Avatar
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    Day 3

    45 mins moderate cardio

  4. #4
    GREENMACHINE's Avatar
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    Day 4

    Rower 10 mins
    Stretchs 10 sec

    Pull ups max x 3
    Deadlifts 8 x 4
    Close grip lat pulldowns 8 x 4
    Bent over db rows 8 x 4

    Rower 5 mins
    Stretchs 30 sec

    Plank 2.0 mins on 1 off x2
    supermans 1.5 mins on 1 off x2
    Ab crunchs 15 x3

  5. #5
    GREENMACHINE's Avatar
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    Day 5

    x trainer 5 mins
    stretchs 10 sec

    Seated db press 8 x 4
    Upright rows 8 x 4
    Bent over bd raises 8 x 3
    Shrugs 8 x 3
    Ez curls 8 x 3
    Seated inc bd curls 8 x 3

    Bike 5 mins
    Stretchs 30 sec

    25's x3
    Back extensions 12 x 3
    Last edited by GREENMACHINE; 05-07-2005 at 07:32 PM.

  6. #6
    GREENMACHINE's Avatar
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    Bump anyone have anything to say. Good, bad or indifferent.

  7. #7
    SayHelotomylilFriend is offline Associate Member
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    we miss some information, goals, diet, stats etc... but it sounds goods to me. Where are your days off ? (you should particularly take one between day 4 and 5 and I would also take on between day 2 and 3).

    remember that rest days are the only time for muscle to build up and construct themselves, TAKE PROTEIN too

    If you are under 170 pound.. I think you avoid cardio or put it at 20 min instead of 45min.

  8. #8
    GREENMACHINE's Avatar
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    My stats can be found in my profile btw. But here they are anyway Age 25, Male, 5 foot 8'. 147 lbs. My Goal is to build mass hence the compound movements. See below for my diet.

    Critique my revised diet plz

  9. #9
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    Bump for answers

  10. #10
    taiboxa's Avatar
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    Dood.. squats.. real squats.. and why curls on shoulder day?
    and why not consilidate some shoulder excercises into chest day and omit shoulder day. then try to work from a 6 day rotation instead of 7 because i think you will be fully recovered w/in 5 days for sure i mean im redy in 6 days and im a fairly large boy..and if you try it and it works then think about it .. in 7 weeks or working out you gained 1 extra week of GROWTH.. thats like a 1 on 1 off 1 on 1 off 1on 1 off repeat..
    Chest/Tri/Shldr
    Legs/abs
    Bak/Bi/Traps/Rear Delts.
    and if you increase your rest i.e. sleeping vegitating you might recover even sooner.

  11. #11
    taiboxa's Avatar
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    oh yeah i fergot to say..
    i lift less when im massing
    and lift more when im cutting.. odd eh? ;D

  12. #12
    GREENMACHINE's Avatar
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    Dood.. squats.. real squats..
    Squats real squats were in last routine. Thought I'd go single leg for 6-7 weeks, come back to real squat and has heavier lifts.

    I may have to change to a three day routine yet work is pushing for me to do shifts which means I won't be able to lift on work days. Hours will be either 7am- 7pm or 7pm to 7am. 3-4 shifts per week don't know the layout yet. Instead of 6:30am-3pm or 3pm-11:30pm monday to friday. This is really pissing me off. (The work thing) I spend ages doing research getting my diet to the way it is. Getting in 7 meals a day monday to friday. My weekends are weak and need work but that is something to aim for. Getting close to getting in eight meals some weekdays, just need to get up maybe 45 mins earlier on those days. Oops sorry to go off target there I'll wine bout the work elsewhere.

    Back to the original the question I was trying to assertain if my workouts were

    a. balanced
    b. not overdoing it

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