My Routine, please help and critique

[kawizx10]

Ok, I think I need some help with my routine. This routine is based on Monday through Friday with Saturday and Sunday off. Keep in mind all my workouts are in the AM before I start work.
With the exception of Tuesday and Thursday I do a split, Cardio in the AM, and I have a personal trainer for the PM. Most of the weights I have given are what I usually lift, there are better days, and there are worse days.
Back days I do alternate cables workouts, with reverse one week and regular grip the following. I am trying to go for size and just started a 12 week cycle ( listed Below ). My diet is also posted in the diet section.

Current Cycle started Jan 9/2011

Week 1-4 -Anadrol 25 @ 100mg ED
Week 1-12 – Deca 300 @ 600mg per week
Week 1-14 – Sust 250 @ 1000 per week.

PCT
Liquid Clomi @ 100/50/50/50
Liguid Nolva @ 20/20/20/20
Liquid Clen @ basic 2 weeks on and 2 weeks off

Stats: Stats:
37yrs
5ft 9
205lbs
15ish % BF
Training 6+ yrs


Monday 7AM = Back
Deadlifts - 5 sets @ 225 x 10 / 275 x 7 / 315 x 5 / 315 x 5 / 225 x 10
DB Rows – 5 sets @ 85 x 10 reps
Bent over BB rows – 5 sets @ 185 @ 6-10 reps
Cable Rows – 5 sets @ 205 x 10 reps
Cable Rows reverse grip – 5 sets @ variable weight
Cable Pull Downs – 5 sets @ Variable weight
Cable Pull Downs behind neck – 5 sets @ variable weight

Tuesday 7AM = Cardio, Abs, calves, AM
30-45 minutes of cardio, elliptical, treadmill, moderate pace.
Leg raises – 5 set @ 25
Decline sit ups – 5 sets @ 20-25
Cable crunches – 5 sets 35-50
Calves seated – 5 sets @ 25
Calves standing - sets @ 25

Tuesday 1PM = Chest PM
Flat BB – 5 sets @ 225 x 6-8 reps
Flat DB – 5 sets @ 70 x 8-12 reps
Machine Press – 5 sets @ 185 x 8-12 reps
DB Flys – 5 sets @ 25 x 12-15 reps ( straight arm )

Wednesday 7AM = Legs
Squats – 5 sets @ 225 x 10 / 275 x 6-8 / 315 x 5-7 / 275 x 6-8 / 225 x 10-12
Leg Press – 5 sets @ 540 x 10-12 / 630 x 8-10 / 720 x 5-8 / 810 x 4-6 / 540 x 10-12
Leg Extension – 5 sets @ 135 x 10-12 reps
Hamstring curls – 5 sets @ 50 x -10-12reps ( single legs )

Thursday 7AM = Cardio, Abs, Calves AM
30-45 minutes of cardio, elliptical, treadmill, moderate pace.
Leg raises – 5 set @ 25
Decline sit ups – 5 sets @ 20-25
Cable crunches – 5 sets 35-50
Calves seated – 5 sets @ 25
Calves standing - sets @ 25

Thursday 1PM = Bi’s & Tri’s
BB Curls – 5 sets @ 95 x 7-8/ 95 x 5-6 / 95 x 4-5 / 95 x 3-4 / 95 x 1-3
DB Curls – 5 sets @ 35 x -8-10 ( standing double arm )
DB Hammers – 5 sets @ 25 – 10-12 ( standing double arm )
Closegrip BB – 5 sets @ 185 x -8-10
Skull crushers – 5 sets @ 85 x -8-10
Cable Pull Downs – 5 sets @ variable weights

Friday 7AM = Shoulders
Smith Machine Press – 5 sets @ 135 x 8-10
DB Press – 5 sets @ 50 x -8-10
Cable Lateral Raise @ 30 x 8-10
Machine Rear Delt – 5 sets @ variable weights

[stack_it]

Your routine is set up more like a powerlifters. The 5x5 is a strength routine. Drop the sets down to 3 sets of 8-10.

Also why are you going so high with the dosage on the cycle? You really think you need that much?

[savking]

I've always avoided training the same muscle/muscle groups on consecutive days for potential over-training issues.
For that reason I would move tri's and shoulders at least a day apart. However its perfectly acceptable to keep them as they, I personally wouldn't be able to press to my full potential 2 days on the go.
You could perhaps benefit from a rest day in there some where anyway.

[jla1986]

I think that your routine looks ok but if you have been doing it for awhile it might be time to change it up to shock the body for growth. Also you dont do incline press on chest day. How many cycles have you done that is a high dose keep a eye out for gyno.

[kawizx10]

Your routine is set up more like a powerlifters. The 5x5 is a strength routine. Drop the sets down to 3 sets of 8-10.

Also why are you going so high with the dosage on the cycle? You really think you need that much?

Curious as to why you think i would benefit from sets of 3. goal is to put on size for the next 3 months
Sust 250 was only supposed to be 750mg / week. i am only one shot in at 500mg. I will probably keep the deca @ 600mg / week and the sust250 @ 750 / week

[kawizx10]

I think that your routine looks ok but if you have been doing it for awhile it might be time to change it up to shock the body for growth. Also you dont do incline press on chest day. How many cycles have you done that is a high dose keep a eye out for gyno.

this is the routine my trainner put me on. i do question the no incline on chest days.
I am on my 6th cycle, and sust was only supposed to be 750mg / week. I was not paying attention and put 2cc in the syringe. I have only done one shot so far on this cycle, the 2nd shot is tonight and i will only be doing 375mg or 1.5cc per shot. Deca i wll keep @ 600mg / week.

[terraj]

6 cycles and you only lift those weights....

As for no inclines, that is not really an issue, however doing two or is three flat presses is kind of pointless IMO and 4 rowing excerises on back....really.

Poor routine imo

[kawizx10]

6 cycles and you only lift those weights....

As for no inclines, that is not really an issue, however doing two or is three flat presses is kind of pointless IMO and 4 rowing excerises on back....really.

Poor routine imo

It is the program my trainer put me on. that is why I am want to get some help with my routine. I want to grow not run a marathon. If it were up to my trainer he would have me drop the weight down and do more Sets and more reps. I have about 6 more sessions with him and then I am on my own and want to get a better understanding of how to train

[terraj]

Tough one to answer man, as you we be changing while on cycle....something I would not do normally.

But I will say that since you have years of training behind and you are after mass.... I would take a look at DC training, it is hard progessive overload training which works well for bulking and particularly well with lots of cals and some chemicals. If you don't know DC it may seem very different to what you have done proir, but if you stick to the 2 day split and beat your log book I am sure you will be very happy.

[kawizx10]

Tough one to answer man, as you we be changing while on cycle....something I would not do normally.

But I will say that since you have years of training behind and you are after mass.... I would take a look at DC training, it is hard progessive overload training which works well for bulking and particularly well with lots of cals and some chemicals. If you don't know DC it may seem very different to what you have done proir, but if you stick to the 2 day split and beat your log book I am sure you will be very happy.

Reading up on the DC Training ( DoggCrapp ) and not sure I get a full understanding on it. I agree with you that changing while on is not a good thing, but i need to try something different.

[terraj]

Disregard the above, bad advise....

Stick to waht you are using but mod it IMO

Monday 7AM = Back
Deadlifts - 5 sets of 5
3 sets of 8-10 -pick one rowing movement, I like BB
Pull ups 3 sets to failure, add weights if needed

Tuesday 7AM = Cardio, Abs, calves, AM
30-45 minutes of cardio, elliptical, treadmill, moderate pace.
Leg raises – 5 set @ 25
Decline sit ups – 5 sets @ 20-25
Cable crunches – 5 sets 35-50
Calves seated – 5 sets @ 25
Calves standing - sets @ 25

Tuesday 1PM = Chest PM
Flat DB – 3 sets 8-10 reps
Decline bench or incline if you want 3 sets 8-10 reps
DB Flys – 3 sets 10 reps

Wednesday 7AM = Legs
Squats – 3x15
Leg Press – 3 sets 8-10 reps
Leg Extension – 2 sets high rep drop sets
SLDL – 3 sets 8-12 reps

Thursday 7AM = Cardio, Abs, Calves AM
30-45 minutes of cardio, elliptical, treadmill, moderate pace.
Leg raises – 5 set @ 25
Decline sit ups – 5 sets @ 20-25
Cable crunches – 5 sets 35-50
Calves seated – 5 sets @ 25
Calves standing - sets @ 25

Thursday 1PM = Bi’s & Tri’s
BB Curls – 3 sets 8-12
DB Hammers – 3 sets 8-12 reps

Dips or close grip bench 3 sets 8-10 reps
Cable Pull Downs – 3 sets 8-10 reps

Friday 7AM = Shoulders

DB Press – 3 sets
Cable Lateral Raise 3 sets
Machine Rear Delt – 4 sets @ variable weights

I would also have a day off mid week

[kawizx10]

Disregard the above, bad advise....

Stick to waht you are using but mod it IMO

Monday 7AM = Back
Deadlifts - 5 sets of 5
3 sets of 8-10 -pick one rowing movement, I like BB
Pull ups 3 sets to failure, add weights if needed

Tuesday 7AM = Cardio, Abs, calves, AM
30-45 minutes of cardio, elliptical, treadmill, moderate pace.
Leg raises – 5 set @ 25
Decline sit ups – 5 sets @ 20-25
Cable crunches – 5 sets 35-50
Calves seated – 5 sets @ 25
Calves standing - sets @ 25

Tuesday 1PM = Chest PM
Flat DB – 3 sets 8-10 reps
Decline bench or incline if you want 3 sets 8-10 reps
DB Flys – 3 sets 10 reps

Wednesday 7AM = Legs
Squats – 3x15
Leg Press – 3 sets 8-10 reps
Leg Extension – 2 sets high rep drop sets
SLDL – 3 sets 8-12 reps

Thursday 7AM = Cardio, Abs, Calves AM
30-45 minutes of cardio, elliptical, treadmill, moderate pace.
Leg raises – 5 set @ 25
Decline sit ups – 5 sets @ 20-25
Cable crunches – 5 sets 35-50
Calves seated – 5 sets @ 25
Calves standing - sets @ 25

Thursday 1PM = Bi’s & Tri’s
BB Curls – 3 sets 8-12
DB Hammers – 3 sets 8-12 reps

Dips or close grip bench 3 sets 8-10 reps
Cable Pull Downs – 3 sets 8-10 reps

Friday 7AM = Shoulders

DB Press – 3 sets
Cable Lateral Raise 3 sets
Machine Rear Delt – 4 sets @ variable weights

I would also have a day off mid week

Terra thanks for the input bro.
I guess the goal by reducing the sets would be to increase the weights to maximize the exercise. Also what is " SLDL
I could take Wednesday off and move everything down a day pushing me into Saturday. That will give me Wednesday and Sunday off. Just hard with two small kids at home to do anyting on the weekends.

I wish i could find a BB to hire to train me. Most trainers in gyms are not BB and i question there knowledge. My trainer is an athelete ( Football Player CFL ) but in no way does he train anyone to grow.

[terraj]

Stiff legged dead lift.
Training to failure within the rep range for each excerise on the last 1 or 2 sets.
Keeping the weekend free....I would put shoulders with chest on Tue, Wed off. Yeah, I like that, you will be fresh on back day and legs day, which is always good.

IMO^^

Best to you.