Rewriting my training program any input?

**scotty51312** · 11-25-2010, 08:32 AM

Ok I realize this is the diet section but its pretty much where i hang out most and where the most people know me. I've never been much for a planned workout I go by what my split says to work on that day and pretty much Wing it from there, but I've got some new goals i want to achieve before summer. First off when i started working out my arms were around 15.5 inches in 2 years i got them to 17" but have kinda been stuck there for about a year so my first goal is to break through that barrier, while i'm cutting some bodyfat. Here's my current split and an example of what i'm doing now

Monday: Chest, bicepts
Incline DB bench press 4 sets warmup set 12-15, 10, 10, 8
Rope curls, 4 sets warm up set 12-15, 10, 10, 8
Decline hammer strenght machine, 3 sets 10, 10, 8
EZ bar preacher curl 3 sets of 10
Flat BB bench 4 sets pyramid to failure usually 12 10 8 6
DB concentration curls 3 sets 10
finish off my chest with pushups using one hand on a medicine ball to unbalance my body for 4 sets of 15-20

Wednesday: delts, traps
smith machine overhead press 4 sets warmup 12-15, 10, 10, 8
BB shrugs 4 sets 12, 12, 10, 10
DB Anterior shoulder raises, 3 sets of 10
DB shrugs 3 sets 10
EZ bar shoulder flies 3 sets 10
Rear delt flies, Icarian machine 3 sets 10

Thursday, Back, tricepts
tbar rows 4 sets 10,10,8,6
Close grip Bench press 4 sets 10,10,10,8
Wide grip lat pulls 4 sets 10,10,10,8
Tricept cable press downs 3 sets 10
DB rows 3 sets 10, 10, 8
Skull crushers 3 sets 10

Saturday, Legs
Squats pyamid with warmup set of 20, 12, 10,8,6,4,8,10
Seated calf raises warm up of 20, 15, 12, 10, 8, 10, 12, 15 or failure whichever comes first
Stiff leg dead lifts 3 sets 10
standing calf raises (on a hack machine), 4 sets 10-12
Hack squats on a smith machine 3 sets 10-12

I know there are no regular deadlifts in my program, I just recently put squats back in after a back injury. All workouts are started with a 15 minute low intensity warm up on the treadmill at about 60% max heartrate 120 or so Everyday but legs is followed up with 30 minutes of cardio 10 minutes intervals on a treadmill and 20 minutes running stairs, actual stairs not a machine or mill. I've been considering somehow changing my split and dedicating a day to arms Any input would be much appreicated guys Thanks

Scotty

**gbrice75** · 11-25-2010, 09:32 AM

I'd be happy to go through it just for another opinion - but it's gotta be tomorrow. Wife is upset that i'm on the forum on TG lol.

**scotty51312** · 11-25-2010, 09:33 AM

haha, Mines in the shower and doing her 2hour preparation routine so I posted that to kill time till i could get in the bathroom. Thanks I look forward to it!

**tbody66** · 11-25-2010, 08:21 PM

scotty, looks good, I would only add one thing, upright rows on traps/delts day, it ties it all in, and I think you'd like what it would do for your overall look, just my opinion. From the looks of your workout that day you should be able to just add it to everything else and not be overtraining, it hits everything different than what you are already doing. I do look forward to you posting some pics and making a good start before the contest. Just so you know, I posted today's pics on my thread "old guy making a comeback", I'd appreciate some honest critique!

On a serious note, I'm glad you are on these boards and appreciate and respect your contributions, you are a person I am thankful for having in my life, Happy Thanksgiving!

**scotty51312** · 11-25-2010, 10:32 PM

Thanks Tb Hope you had a great thanksgiving as well. Glad you're here as well

**tbody66** · 11-25-2010, 10:43 PM

I did, ate way too much, which was always the plan for me, and am still doing so. Hooked up with the wife four times (so far), since we've had the house alone. She even let me take her in the back seat of the van after we met her ex at a small town grain elevator for him to pick up their son.

**scotty51312** · 11-25-2010, 10:54 PM

Haha, Nice work off that Turkey and stuffing bro.

**tbody66** · 11-26-2010, 08:02 AM

I love me a little cardio! We started in again this morning, Scotty, I'm still being Thankful, and Thankful, and Thankful!!!

**gbrice75** · 11-26-2010, 11:07 AM

Originally Posted by tbody66

I did, ate way too much, which was always the plan for me, and am still doing so. Hooked up with the wife four times (so far), since we've had the house alone. She even let me take her in the back seat of the van after we met her ex at a small town grain elevator for him to pick up their son.

NICE bro!

**Damienm05** · 11-26-2010, 11:33 AM

Originally Posted by tbody66

scotty, looks good, I would only add one thing, upright rows on traps/delts day, it ties it all in, and I think you'd like what it would do for your overall look, just my opinion. From the looks of your workout that day you should be able to just add it to everything else and not be overtraining, it hits everything different than what you are already doing. !

I agree with this 100% - say what you will but I put upright rows right up there with squats, deads, bent over rows, and bench. If you go as high as your chin, hold for a second and return to the bottom of the movement slowly, you'll notice better trap growth than what shrugs alone yield while also crushing your rear delts and getting some arm action in there too.

**scotty51312** · 11-26-2010, 11:48 AM

Damn, If anyone's wondering where TB is today he's probably iceing down his back from thanksgiving sex overload!

Thanks for the advice guys. I've put on some size latley but i've also put on some bodyfat as well. I've widened out my lats a little and my back has a more knotty look to it now. Gonna start deadlifting soon to help define my back more. I'm posting up a back double bi pic on here as a reference for later comparison. I'll get a good front double when my wife gets home tonight.

**tbody66** · 11-26-2010, 04:00 PM

Originally Posted by Damienm05

I agree with this 100% - say what you will but I put upright rows right up there with squats, deads, bent over rows, and bench. If you go as high as your chin, hold for a second and return to the bottom of the movement slowly, you'll notice better trap growth than what shrugs alone yield while also crushing your rear delts and getting some arm action in there too.

absolutely how I perform my upright rows, with a little twist, I don't go below my belly button on the bottom of the range of motion, it keeps constant tension on the traps and produces twice the results, and make sure you are keeping the weight in as close to your body as possible.

**tbody66** · 11-26-2010, 04:01 PM

Originally Posted by scotty51312

Damn, If anyone's wondering where TB is today he's probably iceing down his back from thanksgiving sex overload!

Thanks for the advice guys. I've put on some size latley but i've also put on some bodyfat as well. I've widened out my lats a little and my back has a more knotty look to it now. Gonna start deadlifting soon to help define my back more. I'm posting up a back double bi pic on here as a reference for later comparison. I'll get a good front double when my wife gets home tonight.

I'm going to work through my pain!!!

Can't wait to see the progress dude!