T Nation

Evaluation of Workout Program

Hello to all:

I am new to the bord and i have read several posts and would like to seek a critique of my current workout program. Please feel free to be candid as i am in the Army and i have thick skin.

My current goal is I want to maintian muscle mass or build while not increasing my weight. I have a diet and try to the best of my ability to follow it. I have even gone as far as to keep a journal of everything i consume. The diet is along the following lines:

0530-Wake up and consume half a glass of Lemon Juice

0630-Army PT
0800-2 x Eggs with one piece of whole wheat bread
1000-Snack (an apple or orange) with a protine shake
1300-Lunch (Salad with chicken, balsamic oil and vingar, half cup cottage cheeze)
1500-Snack (same as above)
1700-Dinner (a lean meat, chicken or fish, a veggie, and salad)

*In addition, i attempt to drink at least 64 0z of water per day

The current workout program is as follows:

On Monday, Wed, Fri I conduct Army PT which is push ups, sit ups, and running at least 3 miles. This is usually done from 0630 until 0730.

At noon, I go to the gym and from 1100 until 1300 I work the following:

Boxing: (All rounds are done at 3 min with one min rest in between rounds)
-5 rounds shadow boxing
-5 rounds of Heavy bag
-5 rounds of jump rope, or shadow boxing

Once this is complete, I hit the weights. My current program is the follwoing: (Sets consist of 3 x 15 with my rest time being calf rasies (30) in between sets

I alternate between the following
Workout A
-Squats
-Bench press
-Bent-over row

Workout B
-Deadlift
-Chinup
-lateral raise

On Tuesday and Thurs I box or work the following:
-Biceps
-Sholders
-Or whatever

Any and all to comments to improve or augment my program would be greatly appreciated. My current weight is 225 I am 6 foot and around 20 % body fat.

Thanks again, and I hope everyone has a great Holday season

Looks like you aren’t getting enough lemon juice…

Are you trying to lose weight?

Why stick with such high reps? You would probably be better served cycling between 5, 10 and 15 reps on different days or even alternating each week. Working with just high reps doesn’t magically turn fat into muscle. Cycling will allow you to hit more fiber types than just sticking with one rep scheme.

What’s up with the lemon juice?

Calories look very low for 3 hours of exercise per day.

I’d get rid of the lateral raises in favor of a compound shoulder movement.

15 reps is too high. I’d switch it up each month between 4-6, 6-8 and 8-10 reps.

I would choose to lose weight(fat) or gain weight(muscle). Slowly increase/decrease your calories until your gaining/losing at a reasonable rate(+/- 1lb a week). If you want to put on more muscle then I would put the lifting first, so that your fresh when you start, then do cardio. Or split your cardio and lifting on different days.

I like to start the day with oatmeal and a protein shake. Eat good carbs( vegetables, wheat bread…) and lean meats(chicken, steak, lean burgers, tuna, turkey…) throughout the day. Take some flax seed pills in the evening with other good fats. Have some cottage cheese before bed.

Regardless of what your doing make sure your getting some quality sleep and keep drinking the water. Your keeping pretty busy, make sure you give your body a chance to rest and recover.

[quote]Modi wrote:
What’s up with the lemon juice?

Calories look very low for 3 hours of exercise per day.

I’d get rid of the lateral raises in favor of a compound shoulder movement.

15 reps is too high. I’d switch it up each month between 4-6, 6-8 and 8-10 reps.[/quote]

Could you describe the compound sholder movement? I am not sure i have heard of that

the lemon juice is just something i have done over the course of time and reccomendation from a dietitian. From my understanding it provides a quick simple source of energy to kick start the metobalism as well as provide me energy in the morning. However, if anyone has a better suggestion, I am open to new ideas. As for the loosing weight, yes i try, and to be honest, struggle with an extra ten pounds that i would like to loose. The bottom line is that i am in great shape, but cant seem to drop the last ten. And to all, thanks for the wonderful recommendations and suggestions. And more important, thanks for being honest and understanding…

zack

Compound shoulder exercise would be military press, overhead db press, push press etc. I agree with everyone that you should do lower reps. Even though you are trying to lose weight you should train b/w 6-10 reps or so. Or you can vary your volume throughout the week. So day 1: 3X15, day 2: 4X6, day 3: 3X8. Good luck with your progress.

[quote]zack35 wrote:
Modi wrote:
What’s up with the lemon juice?

Calories look very low for 3 hours of exercise per day.

I’d get rid of the lateral raises in favor of a compound shoulder movement.

15 reps is too high. I’d switch it up each month between 4-6, 6-8 and 8-10 reps.

Could you describe the compound sholder movement? I am not sure i have heard of that
[/quote]

A compound movement is an exercise where you move at two joints (i.e. shoulder and elbow, or hip and knee) vs an isolation movement where you only move at a single joint.

Everyone,
Thanks for the great advice. I will change my program to include your recommendations. I have one final question. Can anyone recommend a great protine shake. I am currently using DISALLOWED Advanced whey. I am not sure the guy at the local GNC knew what he was talking about…Thanks again

[quote]zack35 wrote:
Everyone,
Thanks for the great advice. I will change my program to include your recommendations. I have one final question. Can anyone recommend a great protine shake. I am currently using DISALLOWED Advanced whey. I am not sure the guy at the local GNC knew what he was talking about…Thanks again[/quote]

The stuff they have here is pretty darn good.