critique this please.

[slippz]

here's my workout plan....
everyday before i work out, i do about 10-13 minutes of 180+strides per minute on the elliptical as a warm up, and then i hop on the bicycles for another 15 minutes to get my heart rate up there (about 140)

********THIS IS THE UPDATED VERSION************


monday / thursday
biceps
standing curls | (buddy curls with 15 on each side + bar [25lbs]); rep up to 7 and back down to 1
pull ups inward position | 3 reps/5 sets
hammer curls | 20lbs/10; 20lbs/10; 25lbs/8
concentration curls | 25lbs/10; 20lbs/8

shoulders
military press | 70lbs/10; 80lbs/8; 90lbs/6
shrugs | 45lbs/10; 50lbs/10; 55lbs/9
lateral raises | 70lbs/10; 80lbs/8; 90lbs/6

back
rows | 85lbs/10; 100lbs/9; 105lbs/9
lat pulldowns | 85lbs/10; 100lbs/9; 105lbs/9
pull ups | 3 reps/5 sets
deadlifts | 135lbs/10; 145lbs/8; 145lbs/7


tuesday / friday
chest
flatbench | 135lbs/8; 205lbs/10; 135lbs/6
decline bench |(freeweights) 45lbs/10; 45lbs/9; 45lbs/8
flies (laying down) | 15lbs/10; 20lbs/8; 25lbs/6
incline press | 115lbs/10; 125lbs/9; 135lbs/10 or however much i can crank out (exceeding 10)
standing flies | 10lbs/10; 15lbs/9; 15lbs/9

triceps
tricep pull/push | 55lbs/10; 65lbs/8; 70lbs/7; 35lbs/30
pushups | 10 times for 3 sets
dips | 5 reps/5 sets


wednesday
legs / cardio
- squats | 135lbs/10; 225lbs/8; 315lbs/6
- leg press | 225lbs/10; 315lbs/8; 405lbs;6
- tibia curls | 15lbs/10 for 3 sets
- calf raises | 405lbs/15 for 3 sets
- running on the elliptical for 30 minutes
- bicycle for 30 minutes
- rope work
- stairmaster level 8 on fat burner for 3 minutes
- ab workouts


at the end of each day at night, or after i lift, i take an ice bath. sometimes i always don't get a chance to, but i try as much as possible.

as for my diet... i'm still trying to construct what exactly it is i should be eating and whatnot.. but this is my plan..

breakfast
- 2-3 packets of quaker oats oatmeal (flavored) (mixed with water)
- 2 scoops (48g) of optimum nutrition protein mixed with 9 ounces of water

**workout starts around 12 oclock and ends at 2-3, then i take a protein shake with 2.5 scoops (50g) of protein after i lift**

lunch
(premade from previous day)
- 1 grilled chicken breast (23g protein)
- small serving of white rice (8g protein)
- lettuce
- sweet potatoes
- 1 scoop (24g) of protein

lunch 2
- 1 grilled chicken breast (23g protein)
- lettuce
- 1 scoop (24g) of protein

dinner
(usually starts at 6-7)
- grilled steak or chicken (whichever i have / can make) (23-26g protein)
- small serving of white rice
- 1 scoop (24g) of protein

dinner 2
- small portion of grilled chicken or steak (whichever i make above, i save a small portion for now) (15g protein)
- very small serving of white rice
- 1 scoop (24g) of protein

all cooking of foods will be done with a george foreman grill.

how's everything looking?

[DSM4Life]

Few things i see

Why are you doing rows and lat pulldowns for bi's ?
Shoulder work seems decent. BTW they are call upright rows not flies.
back movement seem good.
chest-how do you go from 135 to 205 back to 100 ?

[EatLiftGrow]

Few things i see

Why are you doing rows and lat pulldowns for bi's ?
Shoulder work seems decent. BTW they are call upright rows not flies.
back movement seem good.
chest-how do you go from 135 to 205 back to 100 ?

I was confused with the variation in weights too.

[TatMan]

what are you trying to accomplish with this workout?

[slippz]

Few things i see
Why are you doing rows and lat pulldowns for bi's ?
Shoulder work seems decent. BTW they are call upright rows not flies.
back movement seem good.
chest-how do you go from 135 to 205 back to 100 ?

answer to the bi's:
i do rows and lat pulldowns for bi's because i'm also working my back in that day group. so, rows work out both back and biceps, and lats works back and stuff, so i figured it'd be okay.

chest:
135 is my warmup, 205 is my explosive(hopefully i work it to 15 reps), and then 100 is my cool down. is there something else you can recommend that would be more efficient?

I was confused with the variation in weights too.

answered above

what are you trying to accomplish with this workout?

well, i'm going on a really strict diet soon... so i'm going to shed as much fat as possible, and then get stacked and huge... that's my plan...

anything i can improve / add / to increase efficiency of my goal?

[g0dsend]

Add DB curls into your Bi workout. Also add a incline bench press, if you want take out decline but it would be better to have both.

For your tries, do you do diamond pushups or regular? Diamond is the ones you suspose to do if you want to work your tries.

Add a close grip bench to hit those tries too.

[slippz]

g0dsend-
i will be sure to incorporate db curls and incline as well.
as for my pushups, i do regular. i will also incorporate a close grip bench to my tuesday / thursday workout.

[DSM4Life]

answer to the bi's:
i do rows and lat pulldowns for bi's because i'm also working my back in that day group. so, rows work out both back and biceps, and lats works back and stuff, so i figured it'd be okay.

Bi's are a secondary muscle. You don't workout a muscle as a secondary and say its been worked. Its been warmed up but not directly hit.

chest:
135 is my warmup, 205 is my explosive(hopefully i work it to 15 reps), and then 100 is my cool down. is there something else you can recommend that would be more efficient?

Why would you need to cool down ? If you got for then then either keep for you last set or add another 5 lbs.

answered above


well, i'm going on a really strict diet soon... so i'm going to shed as much fat as possible, and then get stacked and huge... that's my plan...

anything i can improve / add / to increase efficiency of my goal?

My thoughts.

[slippz]

My thoughts.

thank you.
well i also work out biceps after i do the rows and lat pull downs and whatnot. i do buddy curls and then concentration and then hammer and whatnot.

i guess you're right about the cool down. but after i do 205 10 times, i'm too shot to do anything else. for 135, i do little reps to prep myself and get pumped and stuff...
i guess i can add a little more weight after i do 205. that'd make more sense. lol.

[mkrulic]

here's my workout plan....
everyday before i work out, i do about 10-13 minutes of 180+strides per minute on the elliptical as a warm up, and then i hop on the bicycles for another 15 minutes to get my heart rate up there (about 140)


monday / thursday
biceps
rows | 85lbs/10; 100lbs/9; 105lbs/9
lat pulldown with closegrip bar | 85lbs/10; 100lbs/9; 115/8

as already mentioned this is primary back secondary bi
standing curls | (buddy curls with 15 on each side + bar [25lbs]); rep up to 7 and back down to 1

shoulders
military press | 70lbs/10; 80lbs/8; 90lbs/6
shrugs | 45lbs/10; 50lbs/10; 55lbs/9
upright flies | 70lbs/10; 80lbs/8; 90lbs/6

throw some supplemental in here. laterial raises
back
rows | 85lbs/10; 100lbs/9; 105lbs/9
lat pulldowns with big bar | 85lbs/10; 100lbs/9; 105lbs/9
pull ups | 3 pull ups for 5 sets

need more volume,imho. If Im going heavy I do 15 sets of back. If Im training for intensity I do 25 sets

deadlifts | 135lbs/10; 145lbs/8; 145lbs/7

I would put dead on a hamstring day

tuesday / friday
chest
flatbench | 135lbs/8; 205lbs/10; 100lbs/6
decline bench |(freeweights) 45lbs/10; 45lbs/9; 45lbs/8

upper pecs?

flies | 15lbs/10; 20lbs/8; 25lbs/6

triceps
tricep pull/push | 55lbs/10; 65lbs/8; 70lbs/7; 35lbs/30
pushups | 10 times for 3 sets
more volume

wednesday
legs / cardio
- running on the elliptical for 30 minutes
- running 1 mile
- ab workouts
- bicycle for 30 minutes
- jump ropes
- stairmaster level 8 on fat burner for 3 minutes
- squats | 135lbs/10; 225lbs/8; 315lbs/6
- leg press | 225lbs/10; 315lbs/8; 405lbs;6
- tibia curls | 15lbs/10 for 3 sets
- calf raises | 405lbs/15 for 3 sets

wrong order. strength train first then cardio. where are the hams?

at the end of each day at night, or after i lift, i take an ice bath.

as for my diet... i'm still trying to construct what exactly it is i should be eating and whatnot.. but this is my plan..

breakfast
-oatmeal
-orange juice
-1 scoop (24g) of optimum nutrition protein mixed with 9 ounces of water
-random fruits

get all fruit out. fruit sugar bypasses the liver and goes straight to fat cells. get more real protien
lunch
-2 grilled chicken breasts with white rice
-lettuce
-fruits
-1 scoop (24g) of protein
get all fruit out.

dinner
-grilled steak with grilled hot dog

are you kidding here?

all the cooking of foods will be done with the george foreman grill to grill off that fat and stuff..

how is everything looking?

imo, Id hit every muscle harder instead of trying to do it more than once a week.

[slippz]

imo, Id hit every muscle harder instead of trying to do it more than once a week.

mkrulic-
as of today and yesterday, i've incorporated a few more workouts.

* for biceps, i added hammer curls, concentration curls, and inward hand position pull ups.
* for chest, i've added incline bench, standing flies (motion = low to high pull).
* for lateral raises, i already do that. but i guess i named it wrong. "upright flies" are supposed to be lateral raises. i didn't know what they were called til i read the machine today.
* for triceps, i added dips.
* as for the hams, i do this thing where i lay stomach down, and do this curl motion with my legs on this machine. i don't know what it's called.
****** i will be updating my workout / diet plan on the first post. ********

how do you suggest i add more volume? keep same work outs, do more sets, add more weights?

BTW, I HAVE UPDATED MY WORKOUT / DIET PLAN!
i have also posted in the diet forums as well regarding my diet.

[mkrulic]

mkrulic-
as of today and yesterday, i've incorporated a few more workouts.

* for biceps, i added hammer curls, concentration curls, and inward hand position pull ups.
* for chest, i've added incline bench, standing flies (motion = low to high pull).
* for lateral raises, i already do that. but i guess i named it wrong. "upright flies" are supposed to be lateral raises. i didn't know what they were called til i read the machine today.
* for triceps, i added dips.
* as for the hams, i do this thing where i lay stomach down, and do this curl motion with my legs on this machine. i don't know what it's called. ****** i will be updating my workout / diet plan on the first post. ********

how do you suggest i add more volume? keep same work outs, do more sets, add more weights?

BTW, I HAVE UPDATED MY WORKOUT / DIET PLAN!
i have also posted in the diet forums as well regarding my diet.

thats a leg curl. the ham does 2 things; curls the leg and brings you into an upright position. stiff legged deadlifts are the best thing for this muscle. I like to put deads, stiff legged deads and leg curls on its own day. in my opinion it doesnt belong on a lat day. but thats my humble opinion. I allways hit at least 15 sets for each muscle. but you know your body better than I do. Ill check out your diet in the other section.

[slippz]

thank you!!!

but how's the volume and whatnot looking for the other workouts?
am i hitting them enough? or should i throw on an extra set? anything i can do to improve my current workout?

[Jfew44]

pushups | 10 times for 3 sets
dips | 5 reps/5 sets

10 pushups? And 5 dips? Are these weighted? Because otherwise I really think you could be doing something that benefits you more

[mkrulic]

thank you!!!

but how's the volume and whatnot looking for the other workouts?
am i hitting them enough? or should i throw on an extra set? anything i can do to improve my current workout?

I like to hit each major muscle once and arms, abs and calvs as often as I deem necessary. I like to do this routine:
mon
ham and lower back
tue
chest
wed
back
thur
quad
fri
shoulder
sat
arms

cardio at begging of day while carb depleted and weight training near end of day. If you want Ill pm you my list of what I do and such but your best bet is the "arnold s. enclyclopedia of bb'ing." highly reccomend it.