My routine

[wesholcomb80]

I was wondering if I could get some input on my workout routine. I am currantly running a test e cycle and I am trying to put on as much mass as possible. I am 31, 6'5'', 252 pounds and around 11-12%BF. Heres how my routine is laid out.

Monday

AM - 45 mins of cardio, MMA bag work
PM - Chest
Regular Bench 5x5 prog heavier each set
Flys 5x5 prog heavier each set
Decline Bench 5x5 prog heavier each set
overhead pull 5x5 prog heavier each set
incline bench 5x5 prog heavier each set
cable butterflys 3 sets burn out 15-20 reps
reg bench 3 seets burn out 15-20 reps

Tue

Back
wide grip rows 5x5 prg hev each set
good mornings 5x5 prg hev each set
dead lift 5x5 prg hev each set
one arm dumbbell row 5x5 prg hev each set
t-bar row 5x5 prg hev each set
seated row 5x5 prg hev each set
cable lat pull down 3 sets burn out 15-20 reps
dumbbell swings 3 sets burn out 15-20 reps

wed

am - cardio 45 min mma style bag work
pm - shoulders
mil press 5x5 prg hev
side delt raise 5x5 prg hev
upright row 5x5 prg hev
bent over lat raise 5x5 prg hev
shrugs 5x5 prg hev
front delt raise 5x5 prg hev
seated mil press 3 sets burn out 15-20 reps
pullups 3 sets burn out until fail

thur

arms
dumbbell curls 5x5 prg hev
overhead tri dumbbell 5x5 prg hev
hammer dumbbell curl 5x5 prg hev
dumbbell kickback 5x5 prg hev
preacher curls 5x5 prg hev
cable pushdown 5x5 prg hev
concentration curl 3 sets burn out
lying tri ext 3 seets burn out

fri

am - cardio run bleachers at football field for 45 min
pm - legs & abs
squats 5x5 prog hev
vert leg press 5x5 prog hev
vert toe press 5x5 prog hev
dumbbell lunge 3 sets till fail
crunch 3 sets till fail
cable ab crunch 3 sets till fail
vert sit up 3 sets till fail

sat and sun off. Any sugg would be appriciated. I know I dont do much for my legs, would just like to get some thoughts on my routine.

[FireGuy]

Way too many sets in my opinion. Instead of doing 5x5 and going progressively heavier on each set I would do 5x5 to failure on each set. Doing so would allow you to reduce the amount of volume you are doing. If you do a weight for 5 reps when you had 9-10 in you it's really not even a set. Sounds like your 5x5 is 4 warm up sets then one set that fails at rep 5. Waste of time and sets in my opinion.

[wesholcomb80]

I usually only end up getting 3-4 on the last set of each station before failure.

[FireGuy]

It's not your last set I am contending is the problem. It's the four sets leading up to it.

[wesholcomb80]

What would you recommend. On average I go up 10 pounds on each set.

[wesholcomb80]

Would it be better to do the same workout but 3x6-8 heavy or do a drop set?

[FireGuy]

My point is you are stopping at 5 on multiple sets when you probably have many more reps in the bank at that weight. Because of this you are having to do so many sets. I would either use a weight that I fail with at 5 for every set (if you want to do 5x5) or I would just run each set to failure regardless of the weight being used once you are warmed up. You are doing an incredible amount of sets at what looks to be about 80% intensity on the majority of them. Warm up good then go to work.

[Awesome_Archy]

FireGuy is saying do a heavier weight and go to failure. 1 or 2 warmup sets then go heavy and if you can do 15 do 15 if you can only do 3 then only do three then rest a bit and go again. You tear your muscles down better if you lift to failure and not just until you hit the magic number of reps you have decided on.

[Awesome_Archy]

haha looks like I took to long

[wesholcomb80]

Should I do away with the high rep burn out at the end and do all my stations the same.

[Awesome_Archy]

Should I do away with the high rep burn out at the end and do all my stations the same.

I set it up so that i have light weeks and heavy weeks. Sometimes i finish an exercise with a dropset to failure on heavier weeks.

[Turkish Juicer]

I would NOT follow the 5x5 regimen concerning certain isolation exercises such as flyes, good mornings, side lat raises, dumbell bicep curls and many others that are indicated in your training routine.

Follow 5x5 training regimen with compound movements only, go for higher reps as far as isolation exercises are concerned. You will hurt yourself sooner than anyone else working out at your gym if you continue this regimen.

[wesholcomb80]

I've been doin this type of workout for a little over a year but I'm ready to change it up.

[wesholcomb80]

Today was chest so here's what I did.

Flat bench 1x12 warmup, 2x heavy failure 8,6
Flys 3x12 heavy
Decline bench- same as flat bench
Overhead pulls 3x12 heavy
Incline bench same as flat bench
Cable flys 3x12 heavy

Workout felt good, I got a really good pump.