Critique my new 4day split - pix included

[bwatcher949]

Stats:
5'11''
200
Around 14% bf
Current Pic: http://sphotos.ak.fbcdn.net/hphotos-...010_4386_n.jpg

I'll be starting a cycle in roughly 30 days, and want to possibly drop alittle fat(not necessarily a cut) and continue to build more mass.

Current Diet: 3500 cals, 100 fat, 350 Protein, 300 carbs (roughly) - All clean foods
** I was doing 4500 cals per day for 5 weeks and actually lost 3% fat but was on cycle.

Proposed Lifting Plan:
Monday: Chest & Calves
Bench Press - 3x8
Incline Press - 3x8 (did 9 weeks of incline dumbbells)
Cable Flies - 3x8
Widegrip Bench Hammerstregth - 3x8
Dips - 3 sets to failure
Standing Calf Raises - 3x8
Seated Calf Raises - 3x8
Leg Press Calf Raises - 3x8

Tuesday: Cardio & Abs

Wednesday: Back & Traps
Deadlifts - 3x8
TBar Rows - 3x8
Hammer Strength Rows - 3x8
Seated Cable Rows - 3x8
Facepulls - 5x10 (moving pully up each set)
Shrugs - 3x8

Thursday: Cardio

Friday: Arms & Shoulders
Barbell Upright Rows - 3x8
Behind The Neck Barbell Press - 3x8
Side Lateral Raises - 3x8
Rear Delt Machine - 3x8
Barbell Curls - 3x8
Dumbbell Curls - 3x8
Skullcrushers - 3x8
Tricep Pulldowns - 3x8

Saturday: Legs
Squat - 3x8
Leg Press - 3x8
Barbell lunges - 3x8
Leg Extensions 3x8
Lying Leg curls - 3x8
Still-leg deadlifts - 3x8

Sunday: Rest

[Noles12]

The pics say access denied

[bwatcher949]

Oops here:
http://sphotos.ak.fbcdn.net/hphotos-...010_4386_n.jpg

[bwatcher949]

By the way, I'm on pct now. Ran a 4 weeker of teste at 500mg. I started without all the gear like a moron. I'm planning a test e 500mg, deca 300mg, dbol in 1 month from tomorrow.

I'd love to drop a few % in fat because of the bloat I'll be getting. I lowered my cals to 3400

[shortybrolick]

I think you should put a Lat pulldown, or some Pull ups for width on your back/traps day. Seems like you got alot of good excercises for thickness but not much for width.

And id put a hammer curl or reverse curl in exchange for one of the other curls, To emphasize the Brachialis more

[bwatcher949]

Ok good point.

any other suggestions?

I started this routine today and I actually felt like I didn't do enough. I was on a routine for 10 weeks that was really busy but seemed like it worked based on my progress pictures I was taking.

?\

[bwatcher949]

Bump

[NMacFar]

350g of protein with only 3500 calories?!?!

[bwatcher949]

Yup I usually get between 325-375g protein.

Today's menu:
Breakfast - 3 eggs, 3 egg whites, 1 cup oatmeal, 6 slices of turkey bacon

Post workout - plain blueberry bagel, 1tbsp natty peanut butter, Gatorade. Then 30 min later ON gold standard shake with cup of milk.

Lunch 1- 8oz chicken breast, 1 cup brown rice, 1/2 cup green beans

Lunch 2- 4oz beef, 1 cup broccoli

Dinner - 4oz new York strip, 7oz yam, 1 cup greenbeans. 1 burger(96% lean) on wheat bun with 2% cheese.

Bed - shake with milk

I watch my macros like a hawk using a iPhone app. I weigh and measure everything I eat.

Today's macros:
3500 cals
321g protein (37% of diet)
335g carbs (38% of diet)
100g fat (25% of diet)
30g saturated
70g sugar

[bwatcher949]

I eat bison 3 days a week for supper. Talk about lean. That stuff blows any piece of beef out of the water!

Also, some days I do 2 tuna sandwiches with oliveoil mayo.

[Older lifter]

Is the 3x8 working for you,,, i find that especially with the short movement muscles (ie; calves and traps) that i need to bump up the reps and sets to get a good workout in them. Also do more on the dredded legs

Also, just my way ok, i prefer doing deadlifts after the other back exercises, i find i am just too knackered if i do them first and can't get the best out of the others.

On Shoulders, do you train the rotars???

[danimal79]

looks like your chest and abs are lagging. throw in an extra day for chest, and 2 more for abs. you should see a big improvement within a month or so.

[bwatcher949]

Thanks for both of your feedback.
I'm adding deadlifts back in. I screwed my backup doing them. I used to compete in college then stopped and for some reason my form went to crap.

Do you guys think i need to worry about cutting at all?

Keep in mind I'm start my cycle aug 9

[bwatcher949]

Olderliftet, what set/rep range fo you like for building mass?

The 3x8 been working great but for calves and traps your definitely right.

[Older lifter]

First, what kind of cycle are you planning, have you been advised on this board about starter cycles??

On the calves i do 5x12, on traps i do 4 sets starting at 15 reps and increase weight and reduce reps 15, 12, 10 8, but i do 2 different exercises on my traps also.

Remember mate, that different body types respond differently to exercise, it will take you awhile to figure what is best for you,, Also change is important, i change exercises for each muscle group as soon as i'm not getting that little soreness from the training the day before

[bwatcher949]

I responded well to my first test e cycle(5 weeks 500mg test e). New cycle will be 500mg test e, 300mg deca, and 30mg dbol.

[bwatcher949]

Week 1-12: 500mg test e
Week 1-10: 300mg deca
Week 1-5: 30mg DBol daily

Pct:
Week 1: 40mg nolva / 100mg clomid
Week 2: 40mg nolva / 100mg
- also hcg 500iu EOD

Week 3: 20mg nolva / 50mg clomid
Week 4: 20mg nolva / 50mg

[bwatcher949]

Feedback?

[Damienm05]

Your diet isn't bad but needs work. I can only imagine what kind of results you would have had if you'd posted it in the diet section before your prior cycle. Nice results anyway.

I'd swap your hammer strength rows for one-arm DB bench rows on back day and do either wide-grip pull-ups or lat pulldowns. The t-bar is good but you'll get better results from back parallel to the floor BB bent over rows. The rest of the program is pretty good imo.

[bwatcher949]

Damien,
When I did the quick 5 weeker cycle I was doing 4500 calories and still managed to drop 3% fat in 5 weeks.

Thanks for the routine feedback.