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  1. #1
    kypdurran is offline New Member
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    Jan 2002
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    Louisiana
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    Workout Critique Please...

    A new 'trainer' in the gym suggested me and my workout partner get a 'tune-up' and spend an additional $200. While I respect the guy's resume' I personally didn't think that our workout was all that bad. We both weigh in once a month and get a body fat / muscle analysis using a Tanita Body Composition Analyzer that my gym has. According to my analysis I lost 41 lbs of fat and gained 41 lbs of muscle in the last 2 months. So... Please view the following and let me know if you guys think we need a 'tune-up' or any adjustments. Thanks much in advance for your advice and help!

    My physical stats:

    weight - 324
    height - 6' 2"
    body fat - ~35%

    My ultimate goal is about 15% BF and around 250 - 265 lbs as my weight.

    \\\ DIET \\\
    Diet consists of approximately 2000 calories a day (6 days a week with 1 'cheat' day off) relatively high protein with moderate 'good' carbs. I'm eating about 6 times a day, every three hours or so.

    Also on a doctor prescribed HGH dose of 1-IU five days a week & a 1000 mg injection of Testosterone Cypionate every Wednesday. I'm also taking supplements of multivitamins, Xennie, Milk Thistle, and Cranberry Juice extract twice a day.

    \\\ WORKOUTS \\\
    Workouts are 5 days a week as follows. We alternate excercises on a weekly basis by doing combinations of dumbells, free weights, and various machines.

    Monday
    7 AM - 45 minutes stair master
    3 PM - 1 hour weights (chest day) & 30 minutes stair master
    1) Flat bench (4 sets @ 8 - 10 reps. Last set as a burnout set)
    2) Incline bench (3 sets @ 8 - 10 reps)
    3) Decline bench (3 sets @ 8 - 10 reps)
    4) Butterfly machine (3 sets @ 8 - 10 reps. Last set as burnout set)
    5) Cable Pulls (3 sets @ 8 - 10 reps)
    6) Pullovers (3 sets @ 8 - 10 reps)

    Tuesday
    7 AM - 45 minutes stair master
    3 PM - 1 hour weights (back day) & 30 minutes stair master
    1) Dumbell Rows (3 sets @ 8 - 10 reps.)
    2) Bent Over Staight Bar Rows (3 sets @ 8 - 10 reps)
    3) Pulldowns (3 standard and 3 reverse grip) (6 sets @ 8 - 10 reps)
    4) Row Machine (3 sets @ 8 - 10 reps)
    5) Cable Rows (3 sets @ 8 - 10 reps)

    Wednesday (off day for morning cardio)
    3 PM - 45 minutes weights (leg day) & 30 minutes stair master
    1) Straight Bar Squats (3 sets @ 8 - 10 reps.)
    2) Hack Squat Machine (3 sets @ 8 - 10 reps)
    3) Laying down Squat Machine? (3 sets @ 8 - 10 reps)
    4) Lying Leg Curls Machine (3 sets @ 8 - 10 reps)
    5) Leg Extensions (3 sets of 7's)

    Thursday
    7 AM - 45 minutes stair master
    3 PM - 1 hour weights ( shoulder day) & 30 minutes stair master
    1) Military seated press (3 sets @ 8 - 10 reps.)
    2) Arnold Dumbell Press (3 sets @ 8 - 10 reps)
    3) Front Raises (3 sets @ 8 - 10 reps)
    4) Side Raises (3 sets @ 8 - 10 reps)
    5) Standing Lateral Raises (3 sets @ 8 - 10 reps)

    Friday
    7 AM - 45 minutes stair master
    3 PM - 1 hour weights ( arm day) & 30 minutes stair master
    1) Preacher curls (4 sets (2 close and 2 wide grip) @ 8 - 10 reps.)
    2) Cable Pulldown (4 sets @ 8 - 10 reps)
    3) Seated Dumbell Curls (3 sets @ 8 - 10 reps)
    4) Dumbell Kickbacks (3 sets @ 8 - 10 reps)
    5) Standing Curls (3 sets of 7's)
    6) Lying tricep extensions (3 sets of 7's)


    The above workout regimin is general because we do work in various exercises here and there, however we always do weight training for at least an hour and muscles are pretty much at failure after every workout.

    Thanks again guys for looking over this! I don't post much but I visit the boards on a weekly basis and use it as a great support tool.

  2. #2
    BIG TEXAN's Avatar
    BIG TEXAN is offline Respected Member
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    First off, if this workout is working for you....why change it. Now if you've been doing this routine for awhile and it's getting boring or results have slowed way down than yes it's time to change it up some. It looks like a good workout plan, although I just gave it a quick look over. I'll look at it again when I have more time.

  3. #3
    Bobbo is offline Junior Member
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    Hey there Kypdurran,

    Wow!! That's amazing!!

    If you lost 41 lbs of fat and gained 41 pounds of muscle in 2 months, why would you need a tune-up?

    IMO Stick with it.

    Bobbo

  4. #4
    RealMenBench is offline Junior Member
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    I'm a bit skeptical of the 41lbs fat lost AND 41lbs of muscle gained ..... think for a second, do you weigh now (at the end of the two months) what you did at the start ? if you don't, then you didn't lose 41lbs of fat and gain 41lbs of muscle ..... 41lbs is 41lbs period ....

    now, what that is referring to (more than likely) is the CHANGEOVER of your body comp .... take a look at the difference between your BF% now and two months ago ... that will tell you what is happening, not how much you weigh (yes, weight is an indicator, but BF% is what really tells you)

    as for the workout, it makes sense .... has good levels of cardio, etc ...

    and as has been said, don't fix it if it ain't broke ...

  5. #5
    kypdurran is offline New Member
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    The funny thing is I weighed EXACTLY (down to the ounce) what I weighed in at two months prior.

    I was actually a bit upset with the zero weight loss until the other stats came in saying that I lost about 15% BF.

  6. #6
    BIG TEXAN's Avatar
    BIG TEXAN is offline Respected Member
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    Hey be happy, that's some amazing results you pulled off.

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