My workout, over working? Critique it please!

**irumi** · 01-09-2008, 12:08 AM

I goto the Gym 3 days a week, but i work out 5 days a week.
I wake up and jog 3 miles each morning which takes about 30 minutes and following that about 120 reps of ab crunches.

Day 1(at the gym) - Chest 12 sets
4 wide chest press starting from 180lbs ending to 405 lbs
reps 8 8 8 4
4 Cable chest exercises starting at 45 ending at 100
8 8 8 4
4 Chest fly machine 45-50 lbs
8 8 8 8
Tris 6 sets
3 Dips
180lbs
8 8 8
3 Rope exercises
8 8 8

Day 2: Legs and shoulders
12 sets on legs
4 Power squat 180lbs-230lbs
8 8 8 8
4 leg press machine random weights howveer im feeling but always heavy
8 8 8 8
2 Leg extension exercises 120-170 lbs
8 8
2 hamstring exercises 120 lbs
8 8
Shoulders: 6 sets
Random shoulder exercises lifting as heavy as possible
8 8 8 8

Day 3: Back and Biceps
Back 12 sets
4 Long pulls 120-180lbs
8 8 8 8
4 Rowing machine - 180- 270lbs
8 8 8 8
4 chin ups 180lbs
8 8 8 8

biceps : 4 sets ( i do this because i think i may really attack the bi's doing my back routine)
2 sets leaning over wide grip curl bar starting at 35lbs last set 55lbs
8 8
2 sets Free weights 30 lbs
8 6

My diets low low sugar 300-380g of protein a day lotsa water about 2200-3000 calories and low fat. 6-8 meals a day.

My goals of course is to gain muscle and lose fat(thru dieting) like the most of the masses. Im getting pretty good results doing this for a couple years, but i dont know if I could be doing things better. Critique it please and thank you.

**irumi** · 01-23-2008, 04:18 PM

bump

**moregunsthanroses** · 01-23-2008, 06:34 PM

looks like a good routine you've set up for yourself. you're obviously on the right track if you're benching 405 for 4 reps... 2200 calories does seem fairly low for the amount of activity you're doing.

**jef** · 01-23-2008, 08:42 PM

looks okay to me. the # of sets per body part would work fine and for your goals (with the exception of legs) try and complete each set within 30-60 seconds and hit it hard.

not sure what your macros are for carbs and fat but if i were you, I'd start at the 3000calorie mark and start taking away a .5 cup of rice etc (pm to am) down from 1 cup every 2-3 weeks to keep your body guessing and giving it a chance to maximize fat loss, preserve muscle etc. If you can force yourself to eat the EXACT same thing every day at the same times, you'll be able to track your progress and make caloric deficits more too
Running....just hit it 3 times a week 20-30 minutes hard (after eating a carb meal) then after 1-2 months maybe hit 4x week for another 1-2 months then 4-5 times.
not sure if this will help or not.

**InsaneInTheMembrane** · 01-24-2008, 01:21 AM

It's hard to know if you're eating enough without knowing your stats. But a range of 2200 to 3000 calories is too wide to be consistent IMO. Also, what are your goals? saying you want to shed fat AND gain muscle simultaneously doesn't cut it: unless you have good genes, it's better to choose one of the two goals...besides, if you're looking for mass, carbs are not a bad thing, especially when properly timed.

As for your routine, it looks decent. Just switch your program up a bit... if you've been following this regimen for some yrs, chances are your muscles have become complacent and you are at a plateau.

cheers

**irumi** · 02-08-2008, 03:46 PM

Thanks guys! This is much appreciated, my goals are to cut some fat off the gut as well as gain mass. I'm probably going to switch out my low cal protein shake with muscle milk or something to gimmie an extra kick of carbs and cals.

**green22** · 02-08-2008, 10:45 PM

Originally Posted by moregunsthanroses

looks like a good routine you've set up for yourself. you're obviously on the right track if you're benching 405 for 4 reps... 2200 calories does seem fairly low for the amount of activity you're doing.

I think you got some issues to resolve if you benching 405 and squating 230.

**moregunsthanroses** · 03-01-2008, 06:54 PM

Originally Posted by green22

I think you got some issues to resolve if you benching 405 and squating 230.

Issues with your leg workout most likely, yes... although he could have been working his upper body for 4 years and just started to work his legs months ago. In which case its possible that he has an Awesome leg routine it's just that he hasnt been at it for long enough.. (I'm not saying his leg wokrout is great or anything who knows what works for him because I don't)

To the OP if you're still around why is is that you bench so much more then you squat is it what I suggested that you just got into legs not long ago?

I do agree that numbers like that are a redflag and you should take a look at ur workout and tweak it.. or start from stratch if need be