I’d like to have everyone critique my routine. Suggestions, complaints, flames, whatever, I’m listening.
My goal is to look good naked and feel healthy, if I gain some strength on the way, that’s pretty cool too.
Program Design Theory:
- Hit every major muscle so as to avoid imbalances, injury, and build the most overall muscle mass.
- Utilize alot of exercise overlap to make up for less volume.
- Alternate hypertrophy and strength cycles to avoid early plateaus.
- Utilize a mixture of different tools like barbells, dumbbells, machines, odd implements, etc. in order to increase variety and make early adaptation less likely.
NOTES:
I’ve been lifting again for about 9 months, before that I hadn’t lifted for about 8 years so I started very weak and with some weird imbalances. (Strangely enough for about 2 weeks when I first started I could curl more than I could bench, LOL) When I initially started lifting again I had very little equipment, so this routine has only been in use for about 2-3 months in anything like it’s current form.
I’ve left out a couple of excellent exercises because at this point I haven’t worked up my strength enough to use them properly including chinups and dips. So far while on this routine I’ve dropped 3% bodyfat and all my lifts have gone up considerably, but I’m in my first year so I can’t take too much credit there.
Although I’m interested in them, I currently don’t know how to perform the olympic lifts, and my home gym doesn’t have room to perform them safely as of yet.
Order of exercises is rotated so as not to get stale. Workout is normally done in the morning before going to work. I try to keep it under an hour, but sometimes with my workout partner there is takes somewhat longer.
DAY 1 (1 Drop Set of each)
Tricep Bar Hammer Curl
Cable Curl
Dumbbell Reverse Wrist Curl
Dumbbell Wrist Rotation
Cable Tricep Extension
Cable Tricep Push Downs
Cable Crunches
2 Sets Hyperextensions (As many as I can)
Overhead Sandbag carry (Down to end of block and back)
20 Min Recumbent Bike in the evening
Day 2 (1 Drop Set of each)
Machine Shoulder Press
Dumbbell Laterals
Cable Front Raises
Dumbbell Shrugs
Machine Chest Press
Dumbbell Flys
Dumbbell Side Bends
Rotator Work (Cuban press and External Rotation)
Sled Drag (Down to end of block and back)
20 Min Recumbent Bike in the evening
Day 3 (1 Drop set of each)
Lat Pulldowns to Chest
Face Down Incline Dumbbell Rows
Barbell Good Mornings
Cable Rows
Cable Kick Backs
Dumbbell Step Ups
5x5 Plate Loaded Crush Grip Machine
Neck work (Harness and Isometric)
Wind Sprints (Down to end of block and back twice)
20 Min Recumbent Bike in the evening
Day 4 (1 Drop set of each)
Machine Leg Extensions (I’d prefer a leg press but don’t have room at the moment)
Dumbbell Lunges
Machine Leg Curls
Dumbbell Stiff Legged Deadlifts
Seated Barbell Calf Raises Off Blocks
Dumbbell Calf Raises
2 Sets Russian twists (As many as I can)
2 Sets Reverse Hypers (As many as I can)
Farmer’s Walk
20 Min Recumbent Bike in the evening
Day 5 OFF
Day 6 (5x5)
Barbell Curls
Close Grip Bench Press
Wrist Roller Strap (2 Sets of 5 each way)
Cable Crunches
2 Sets Hyperextensions (As many as I can)
Overhead Sandbag carry (Down to end of block and back)
20 Min Recumbent Bike in the evening
Day 7
Standing Barbell Military Press
Thick Bar Bench Press
Trap Bar Shrugs
Dumbbell Side Bends
Rotator Work (Cuban press and External Rotation)
Sled Drag (Down to end of block and back)
20 Min Recumbent Bike in the evening
Day 8
T-Bar Rows
Trap Bar Deadlifts
Sumo Squats
5x5 Plate Loaded Crush Grip Machine
Neck work (Harness and Isometric)
Wind Sprints (Down to end of block and back twice)
20 Min Recumbent Bike in the evening
Day 9
Barbell Full Squats
Barbell Stiff Legged Deadlifts
Barbell Calf Raises
2 Sets Russian twists (As many as I can)
2 Sets Reverse Hypers (As many as I can)
Farmer’s Walk
20 Min Recumbent Bike in the evening
Day 10 OFF
Day 11 OFF
Start over at day 1
I keep a training log where I record each lift and wether or not I’m ready for more weight next time.
My diet was pretty bad when I first started as I hadn’t really even watched what I was eating. I still have quite a ways to go, but here are some positive changes I’ve made so far:
-
Eat four meals per day instead of 2
-
Increased my average protein intake from 70g/day to 220g/day (my goal is 260g/day but I’m not there yet) mostly by adding a protien shake in the morning and a protien bar in the late afternoon.
-
Stopped drinking regular soda, now I drink C2 (haven’t been able to completely quit that yet), sugar free ice tea, and diet sprite zero
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Switched from chips to almonds
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Switched to wheat bread from white
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Cut down my fast food, and watch my choices much more carefully when I do go
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Eat protein and vegetables at every meal
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Cut out or bought replacements for many items containing sugar. (I.E. Peanut Butter, Ketchup, etc.)
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Stopped eating anything with transfats
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Cut my saturated fats, though I’m having trouble giving up butter.
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Cut out all soy except soy sauce, and some products that use soy lecithin as a binding agent.
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Always have a protein shake before I work out
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Switched to low carb ice cream and reduced frequency from twice a week to once a month.
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Reduced the amount of pizza I order to once every three months.
I’ve been reading T-Nation ALOT lately, and I know that neither my diet or workout routine are perfect, but I’m working on it.
Height: 5’10.5"
Age: 33
Occupation: IT Director
Starting weight: 262 lbs
Starting bodyfat: 28%
Current weight: 258.6 lbs
Current bodyfat: 25% (Most of that happened in the last three months since I started reading T-Nation and some books by Mel Siff, Zatsiorsky, Arnold, etc.)
Current Progress: +0.89lbs/muscle per week
Beginning Lifts (all numbers are for 5x5 reps not max)
Bench Press: 45 lbs
Squat: 65 lbs
Deadlift: 95 lbs
Current Lifts (all numbers are for 5x5 reps not max)
Bench Press: 130 lbs
Squat: 140 lbs
Deadlift: 180 lbs
Goals for this year:
All three major lifts at bodyweight or at least 2 45 lb plates on each side whichever is higher at that point.
Get down to 10% bodyfat
Continue training and improving my diet
And to think ten years ago I was a Marine, anyways I'm putting my asbestos suit on so flame away!