How's this workout looking?

[dj_pacman51]

Age:22
Height:5'9"
Weight:215
BF% 17-19%
Goalrop to 13% BF by March 09 but maintain muscle(put more muscle on if i can)
Supplements:L-glutamine, BCAA, N.O.x, isopure whey, fish oil, multivitamin.

My diet is pretty much on key. I just wanna see if this workout is doing my goal justice.

Sunday:Chest/abs
-dumbell pec flys on bench-15 reps
[I]superset[I] 3 sets
-dumbell press on bench-10 reps
-Decline dumbell press(heavy) 8-10 reps 4 sets
-cable crossovers 12-15 reps 4 sets (sometimes i'll superset with pushups)
-Dips 15-20 reps, 4 sets
-crunches 50 reps, 2 sets
-Floor wipers 25 reps, 2 sets(these are frikin hard!!!)

Monday:Legs
-Squat 15 reps medium weight
superset 4 sets
-Squat 10 reps heavy weight
-seated leg curls 12 reps 4 sets
-leg press 100 reps 1 set
-weighted step ups 30 reps(15 each leg) 3 sets
-box jumps 30 reps 2 sets

Tuesday:Back/tri
-wide grip pullups 10 reps
superset 3 sets
-seated pulley rows 12 reps
-Deadlifts(heavy) 8-10 reps 4 sets
-Lat pulldown 12 reps
superset 3 sets
-bentover rows with barbell 10 reps
-tricep pushdowns 12 reps 4 sets
-skull crushers 10 reps
superset 3 sets
-ez bar pullovers10 reps and close grip bench 10 reps
-Rope pulldowns 10-12 reps 4 sets

Wednesday:Shoulders/traps
-Military press w/dumbell 10-12 reps 4 sets
-Lateral raises 15 reps 3 sets
-dumbell upright rows 10 reps
superset 3 sets
-behind the head shoulder press w/bb 10reps
-shrugs(heavy) 20 reps 4 sets

Thurday:Biceps/Calves
-Standing BB curls(heavy w/back against wall) 12 reps 4 sets
-Alt dumbell hammer curls 20 reps(10 each arm)
superset 3 sets
-preacher curl 8 reps
-Alt dumbell curls 20 reps
superset 3 sets
-chin-ups 10 reps
-Standing calf raises(light) 15 reps
superset 4 sets
-Standing calf raises(heavy) 10reps
-Seated calf raises 20reps regular, 20 reps pidgeon toed, 20 reps wide

Friday-Saturday: Rest

I do HIIT cardio after weight training. Usually 2 mins intense 1 min rest or 1 min intense 30 sec rest for a total of 25 minutes. Then i'll do low intensity cardio(65%hr) for about 35 minutes.

I'll switch it up every couple of weeks but still the same guidelines.

[BeastIn916]

Looks good.

[POPS]

Age:22
Height:5'9"
Weight:215
BF% 17-19%
Goalrop to 13% BF by March 09 but maintain muscle(put more muscle on if i can)
Supplements:L-glutamine, BCAA, N.O.x, isopure whey, fish oil, multivitamin.

My diet is pretty much on key. I just wanna see if this workout is doing my goal justice.

Sunday:Chest/abs
-dumbell pec flys on bench-15 reps
[I]superset[I] 3 sets
-dumbell press on bench-10 reps
-Decline dumbell press(heavy) 8-10 reps 4 sets
-cable crossovers 12-15 reps 4 sets (sometimes i'll superset with pushups)
-Dips 15-20 reps, 4 sets
-crunches 50 reps, 2 sets
-Floor wipers 25 reps, 2 sets(these are frikin hard!!!)

Monday:Legs
-Squat 15 reps medium weight
superset 4 sets
-Squat 10 reps heavy weight
-seated leg curls 12 reps 4 sets
-leg press 100 reps 1 set
-weighted step ups 30 reps(15 each leg) 3 sets
-box jumps 30 reps 2 sets

Tuesday:Back/tri
-wide grip pullups 10 reps
superset 3 sets
-seated pulley rows 12 reps
-Deadlifts(heavy) 8-10 reps 4 sets
-Lat pulldown 12 reps
superset 3 sets
-bentover rows with barbell 10 reps
-tricep pushdowns 12 reps 4 sets
-skull crushers 10 reps
superset 3 sets
-ez bar pullovers10 reps and close grip bench 10 reps
-Rope pulldowns 10-12 reps 4 sets

Wednesday:Shoulders/traps
-Military press w/dumbell 10-12 reps 4 sets
-Lateral raises 15 reps 3 sets
-dumbell upright rows 10 reps
superset 3 sets
-behind the head shoulder press w/bb 10reps
-shrugs(heavy) 20 reps 4 sets

Thurday:Biceps/Calves
-Standing BB curls(heavy w/back against wall) 12 reps 4 sets
-Alt dumbell hammer curls 20 reps(10 each arm)
superset 3 sets
-preacher curl 8 reps
-Alt dumbell curls 20 reps
superset 3 sets
-chin-ups 10 reps
-Standing calf raises(light) 15 reps
superset 4 sets
-Standing calf raises(heavy) 10reps
-Seated calf raises 20reps regular, 20 reps pidgeon toed, 20 reps wide

Friday-Saturday: Rest

I do HIIT cardio after weight training. Usually 2 mins intense 1 min rest or 1 min intense 30 sec rest for a total of 25 minutes. Then i'll do low intensity cardio(65%hr) for about 35 minutes.

I'll switch it up every couple of weeks but still the same guidelines.

How much time do you spend in the gym on avg?

It seems a lot to me. More doesnt mean better......jmo......

You do HIIT pwo for how many days? Or do you alternate from HIIT to l.i. cardio switching day to day?

Also, you should post up your diet. It made a huge differnece for me. I had no idea how much I was doing wrong!

[dj_pacman51]

How much time do you spend in the gym on avg?

It seems a lot to me. More doesnt mean better......jmo......

You do HIIT pwo for how many days? Or do you alternate from HIIT to l.i. cardio switching day to day?

Also, you should post up your diet. It made a huge differnece for me. I had no idea how much I was doing wrong!

I'll spend about 1 1/2-2 hours in the gym. Depends on if my friend goes with me. It'll take me about 45mins to an hour to finish weights then i'll do my cardio.

I'll do HIIT everyday. I mean if my body is telling me otherwise then sometimes I won't, but for the most part I do it after every weight session. On leg days I only do 15 mins of it.

I got my diet up in the diet section. Had some ppl tweak it up a bit and I been strict with it for about a month now. This cutting stuff is hard.

[dj_pacman51]

This is the link to my diet. I basically made the changes damien made in bold.

http://forums.steroid.com/showthread.php?t=407647

[CaliPhotog]

100 rep leg press? Fu<£ that noise! Hahaha. I would be woobly right after that. Looks pretty good man. Maybe a bit much, but stick with it for a while if it is working. When you see your progress stall out, pull it back a notch and spend a little less time in the gym but give it a little more intensity.

[dj_pacman51]

100 rep leg press? Fu<£ that noise! Hahaha. I would be woobly right after that. Looks pretty good man. Maybe a bit much, but stick with it for a while if it is working. When you see your progress stall out, pull it back a notch and spend a little less time in the gym but give it a little more intensity.

Ha yea I'll throw in 100 somewhere sometime jux to shock my the muscle group. Yea right now Im really focusing on control and fluid motions when Im weight training. Rather than throwing up 400 pounds on bench and bouncing it off my chest like I see some ppl do. That and cardio.

[Damienm05]

A lot of guys will tell you it's a bit much - too many sets. I think it may not be the case with you. That said, whether it's counter-productive or not, I train to failure, always. My gains have never slowed down of fallen off. I'm sure there's a point, damn near one's natural potential, where over training can become a serious means of self-sabotage but for guys our age still working well towards that potential, I think your workout looks good. Take measurements and keep logs, stick w/ it for a month - see where it takes you. Also, don't let people tell you cardio will hinder your gains - you're cutting and your diet is on point, the more the merrier. However, I would simply alternate, one day 30 mins HIT - till you're ready to pass out - and the next 60 mins moderate LIT, 70% HR. I've seen great results with that and achieved the goals you're going for in weeks.

[dj_pacman51]

A lot of guys will tell you it's a bit much - too many sets. I think it may not be the case with you. That said, whether it's counter-productive or not, I train to failure, always. My gains have never slowed down of fallen off. I'm sure there's a point, damn near one's natural potential, where over training can become a serious means of self-sabotage but for guys our age still working well towards that potential, I think your workout looks good. Take measurements and keep logs, stick w/ it for a month - see where it takes you. Also, don't let people tell you cardio will hinder your gains - you're cutting and your diet is on point, the more the merrier. However, I would simply alternate, one day 30 mins HIT - till you're ready to pass out - and the next 60 mins moderate LIT, 70% HR. I've seen great results with that and achieved the goals you're going for in weeks.

Ok cool. I'll try that way of cardio out. Thx man. Yea i'll push it to failure on my last station. I need to be dead tired after a workout so I dont have insomnia from the N.O.xplode.