Tear up my workout and my diet

Day1-chest/Tris
Day2-Back/Bis/Forearms Cardio
Day3-Legs
Day4-Shoulders Cardio
Day5-Off
Chest/Tris
4sets incline barbell press 5-8reps
4sets flat barbell press 5-8reps
4sets cable cross-over 5-8 reps
4sets pec deck 5-8 reps
Tris are shot by now
4sets rope pull downs 8 reps
4sets french curl 6-8 reps
4sets dont know what they are called i guess they are overhead extensions 6-8reps

Back/Bis/Forearms
4sets cable pulldown 6-8reps
4 sets cable rows 6-8reps
4sets i lay on an incline bench on my stomach and grab some dumbells and do what looks like a reverse pushup 6-8reps
3sets assisted pullups 8reps
Biceps are blown up and ready to be killed
4sets incline alternating dumbell curls 20reps (10 each side)
4sets incline alternating hammer curls 20 reps (10each side)
4sets preacher e-zbar curls 6-8reps
2sets what i would call standing cable curls, i stand up with the cable machine at its highest and do curls, it looks like im punching myself in the head with each rep 10reps
Forearms
4 sets wrist flex 10 reps with palms up and 10 with palms down

Shoulders
4sets overhead barbell press, in front of head not behind 6-8reps
4sets front raises 6-8reps
4sets side raises 6-8 reps
4sets shrugs on the smith machine 10reps

Legs
4sets barbell behind neck squats 6-8 reps
4sets leg press 8reps
4sets leg extension 8-10 reps
4sets seated calf raises 10 reps

day off-rest and relaxation ahhhhhhhhhhhh!

My Diet!!
multivitamin in the morning, protein shake with breakfast, after workout, and dinner
i drink ProM3 protein 2 scoops a shake
i take ripped fuel definition every morning with my breakfast
when i do my cardio i do it on an empty stomach in the morning and then eat breakfast and drink my shake, vitamin and ripped fuel.

9:00-bran muffin, protein shake, banana, multivitamin, ripped fuel
i have class from 10-1 so no time for a meal
1:00-chicken, veggies
gym sometime around now
protein shake after workout
5:00-steak or something dinner like
9ish protein shake and some almonds

Notes:sip water all day....Water with all meals
drink on weekends alot!!!!!emphasis on alot(im a college student gimme a break)
sleep alot at least 9 hours everynight
cardio is 40 mins of low-moderate intenstity cardio with my heartrate around 130
i cant think of anything else right now and frankly i dont feel like typing anymore....so leave ur advice, thanks!

That back workout looked hurting. Get some deads and some dumbell rows.

Other than that we need to know your goals to help you out.

Goals.....to get big and be cut, if u want more specifics just ask, but my goals are pretty generic, and i dont do any anabolics whatsoever....sorry

Quote:

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Originally Posted by fortherep

Goals.....to get big and be cut, if u want more specifics just ask, but my goals are pretty generic, and i dont do any anabolics whatsoever....sorry

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I've never responded well and gotten big using alot of sets, so imo it's too many sets and the food needs to be increased.

what are your stats?

im 5'8" 160... bench 4reps 145 for 2 sets and 225 for 10 for 2sets, for my squats i've got 245 for 4 sets of 8....ive got about 11percent body fat now.

i basically want ur guys advice on what u think i can do to really start to see some improvements....i am happy with my workout, but am new to the sport , so if theres anything u guys can add to help me on my way.......

Improvements?
1) Train, 2) Eat, 3) Sleep

Since you have a grasp on training, I would hed to the diet forum, submit a comprehensive diet and goals, and let it get torn to pieces.

ive started my days now with a cup of oatmeal, a multi vitamin, and now a flaxseed oil pill. What exactly does the flaxseed oil do, and why is the oatmeal such an important part of the breakfast?

Oatmeal is quality carbs - they're whole grain and slow burning. I like throwing in some unflavoured whey in my oatmeal for a good breakfast.

Flax? Well what doesnt it do?
"Stimulating steroid production Systemization of hormones Mediating immune response Directing endocrine hormones to target cells Regulating smooth muscle and autonomic reflexes Construction of healthy cell walls Transportation of oxygen to body cells Keeping saturated fats mobile in the blood stream Regulation of nerve transmission Serving as the primary energy source for the heart muscle"

for your routine...as far as your workload goes chest tris try maybe 4 sets of a barbell and some sets with dumbells. Pick either cable x-over or pec deck not both. For you bi and tri work try fewer sets like 6-8. Small muscles don't need 12 sets. Same for shoulders under 10 sets is fine

i have been startin my chest routine with incline for a month then i switched to flat and saw huge gains. I really like doin that, and i like finishing my workout with some flies cuz they give the muscle a nice stretch

you're crazy man...crazy...