Planned workout to start critique please

**nolimit_outdorsman** · 02-11-2006, 10:46 PM

Stats first off 6'1" 225lbs lifting for a while now but have had some trouble with my shoulder rotator cuff i believe. my goal is to keep bulking up to around 250 then i would like to cut down to around 235lbs or so. I know diet is going to be the big key right now my intake on protein is around 450grams per day, 225 grams of carbs , 75 grams of fat, about 3600 daily calories all together. I try to consistently get six meals a day each consists of around 75grams of protein, 38 grams of carbs, 13 grams of fat, and 563calories. The workout im thinking about is as follows:

MON/THURS
Flat Bench 6-8reps 4 sets
Incline 6-8 reps 4 sets
Pullovers 8-10 reps 4 sets
Bent-Over Rows 6-8 reps 4 sets
Chins 50 total reps
Deadlifts 10 8 6 reps 3 sets
Squats 8-10 reps 4 sets
Lunges 10-12 reps 4 sets
Leg curls 10-12 reps 4 sets
Sitting calf raises 15 reps 4 sets
Crunches 25 reps 3 sets

WED
30 min Cardio

SUN
30min cardio

TUE/FRI
Clean and Press 6-8 Reps 4 sets
Dbell Side Laterals 6-8 reps 4 sets
Heavy Upright Rows 10 6 4 reps 3 sets
Push Presses 6 4 2 reps 3 sets
Straight Leg Deadlifts 10 6 4 reps 3 sets
Good Mornings 10 6 4 reps 3 sets
Standing Bbell Curls 6-8 reps 4 sets
Incline Seated Dbell Curls 6-8 reps 4 sets
Close Grip Tri Press 6-8 reps 4 sets
Standing Rev Cable Extensions 6-8 reps 4 sets
Wrist Curls 6-8 reps 4 sets
Rev Wrist Curls 6-8 reps 4 sets
Reverse Crunches 25 reps 4 sets

**nolimit_outdorsman** · 02-11-2006, 11:02 PM

Come on guys I know out of all you guys someone see's something they would do different to help benefit.

**WHOADY4SHOADY** · 02-12-2006, 12:54 PM

Why are you doing so much work on one day? Thats alot of sets, especially if you want to keep intensity for the full workout. Do you find your intensity lacking on the last few excersises of each workout? Another thing, I might try to change, is an off day after your mon/thurs workout. I mean, after doing all those sets on monday do you really think your CNS will be ready for that next big ass workout on Tuesday. IM just making suggestions, but hey maybe I have you all wrong, your recovery abilities maybe much better than most. Good luck.

**WHOADY4SHOADY** · 02-12-2006, 01:00 PM

Another thing I just noticed, why the hell are you doing so much lower back work? Your going to burn out your lower back. Your doing squats and deads on the same freaking day, then coming right back the nest day to hit it again with straight leg deads, and good mornings. In my opinion, you definitely need to rethink this part of your workout seriously. If you burn out or hurt your lowerback, that will ruin/hinder every excersise you try. You definitely dont want to do that. I nuderstand that your lowerback heals just about quicker then any other bodypart on the bosy bro, but come on it needs rest too.

Edit: Your also hitting your lowerback pretty good with your bentover rows and lunges. Thats alot of lower back work.

**nolimit_outdorsman** · 02-12-2006, 01:12 PM

I guess I really didnt maybe think this one out all the way man you have any suggestions on a workout that anyone has threaded on here before? I've been looking there's just so many different opinions on here you know with the goals I have in mind im really0 not sure how to affectively go about it to tell you the truth. I like low rep 6-8 high intensity and I do feel I recouperate fairly quickly but would I grow more with more time off? Man sometimes all this just really confuses the shit out of me trying to find that secret to make your body keep growing with a workout and not going crazy doing the same exercises. Just any help is greatly appreciated.

**WHOADY4SHOADY** · 02-12-2006, 09:18 PM

Welcome to bodybuilding.LOL. Yeah bro, sometimes it confuses me, and when it does, I just go back to the basics. For some good workout routines, check out the sticky at the top of the workout page, its got a bunch of good stuff. How long have you been training?

**nolimit_outdorsman** · 02-13-2006, 06:07 PM

7 years and still confusing as hell

**WHOADY4SHOADY** · 02-13-2006, 06:48 PM

Isnt it great. You know when you really think about it, we are some sick mofos to even deal with it. But we must press on brother.

**CanadianGhost** · 02-13-2006, 08:05 PM

The short answer IMHO would be...too much workload not enough calories. 3600 seems a little short for for 225. Just off the top of my head I think it would be in the 4000-4500 range for bulking.