T Nation

31 Years Old, 210lbs, and 13% BF


Just want some criticism to help me direct my workouts. I have been lifting for about 4 years now. These last few years I haven’t seen much improvement.

My typical workouts are
Mon - Chest
Flat barbell bench warm up with 135 x 20, 225 x 15, work sets 315 x 5reps 2 sets, 355 x 2reps 2sets
Decline Barbell (new addition to routine) warmup 225 x 12 - 14reps 2sets, 275 x 6 - 8reps 2 sets, Incline Barbell warmup 135 x 15 2sets, 225 x 6 2sets, 275 x 4 2sets (form prob. needs work here)
Flat Dumbell 110 x 6 2sets, 125 x 4 2 sets,
Decline Cable Flys hard to gauge, it’s on a pulley system. I usually do 4 - 5 sets.
Super Sets 15 - 20reps of pushups immediately into incline bench machine to failure. I do 3 sets on a timer, a strict 30 secs between sets.

Tues - Legs
6 sets of Quad Extensions max weight on machine. This is really just to wake up my lower body.
Hack Squat Machine warmup 275 x 15reps 2sets, 360 x 15reps 2sets, 450 x 15reps 2sets, 540 x 15reps 2 sets,
Leg Curls (Hamstring Curl Machine) 6sets on machine 2 warmup sets, 4 working sets
Calves Seated Calf Machine 135 x 10 - 15 reps 2sets, 180 x 6 - 8reps 2 sets, 225 x 4 - 6reps 2 sets.

Wed - Back
4 sets of Wide Grip Pullups for warm up. I usually get between 6 - 10 reps, slow with good form.
Seated Lat Pull Down Machine 6sets, makes no sense to list the weight since you aren’t directly lifting the weight directly on this machine.
Pull Over Machine 270 x 12reps 2sets, 360 x 6reps 2sets.
Pull Overs with Dumbell 2sets with 100lb dumbell, 2sets with 125lb dumbell,
Bentover Row 90 x 8 - 10reps 2sets, 135 x 6 - 8reps 1set 180 x 4reps 1set
Lat Pull Downs 180 x 10reps 2 sets, 210 x 6 - 8reps 2sets, 250 x 4reps 2set.
Lat Pull Down Close Grip 170 x 10reps 2sets, 210 x 6 - 8reps 2sets, 250 x 3 - 4reps 2sets

Thurs - Bi’s and Tri’s
Preacher Curls warm up 2sets with just curl bar 20 - 30reps, work sets 115 x 10 - 15reps 2sets, 135 x 5 - 6reps 2sets
Skullcrushers with a Curl Bar 115 x 15reps 2sets, 135 x 6reps 2sets.
Cablemachine Curls Straightbar Dropsets x 3, 4sets per dropset 6reps each. Gets sloppy towards the end.
Weighted Dips I usually hold a 90lb dumbell with my feet 10reps x 4sets.
Seated Tricep Extension Machine 4 sets to failure. I usually really focus on squeezing these at the end of the rep. I do 4sets between 15 - 8reps.
Seated Bicep Curl Machine 4good sets to failure. Not much left in me after the dropsets usually.

Read the stickies.

[quote]lytw8 wrote:
Read the stickies.[/quote]

Ya, I should have done that first. I am working on some better photos.

Front quad

Both quads


Back, sorry not very good at posing.


Calves

Front Bicep, working on some better pics


Go easy on me, this is where I started from. June 2006

[quote]Srath wrote:
Go easy on me, this is where I started from. June 2006[/quote]

Great transformation.

Awesome transformation bro, you’re looking great given your starting point. That takes a lot of mental fortitude and I respect that a ton. Keep up the good work.

[quote]Srath wrote:
Go easy on me, this is where I started from. June 2006[/quote]

You look 10 years younger after your transformation! Great job

Quite amazing after looking at the before pic. Good for you, must have turned your life around going from that fat to decent shape.

Thanks for the compliments, but what I am looking for is a critique. What do I need to work on. I feel like my shoulders and neck are lagging.

[quote]Srath wrote:
Thanks for the compliments, but what I am looking for is a critique. What do I need to work on. I feel like my shoulders and neck are lagging. [/quote]

you look great.
get bigger.
bigger shoulders chest quads hams