T Nation

Exercise Critique Please


#1

I started training approximately 4 months ago, and have seen a decent improvement in what I'm able to do (was only capable of doing a mere 20 (struggling) pushups and now can knock out 70ish huzzah)).

I am in need of critique of my current workout routine; I tend to alter items every few workouts but more or less the volume looks like this. For instance this past week (3 days a week):

Saturday
sets/reps
4/6-8 - wide grip benchpress
3/10-12 - decline dumbbell press
4/10-12 - cable flyes
3/10-12 - dumbbell presses
weighted dips
pullups & chinups
5/15-20 - decline tricep extensions

towards the end I toss in situps, back extensions, and oblique extensions

Sunday
4/5 - Deadlifts
4/8 - wide grip pullups (unweighted)
4/6-8 - dumbbell rows
4/10 - upright rows
weighted dips
pullups & chinups
preacher curls

towards the end I toss in situps, back extensions, and oblique extensions

Wednesday
Usually my leg day, in which I will also focus on another muscle group such as shoulders, lats, etc.

All in all, I'm certain my routine has got to be lacking in a lot of areas, I just need some help identifying which, and what I should consider improving.

My general diet:

Breakfast:
usually consists of egg whites, can of tuna, oatmeal, almonds, and milk/whey.

snack:
yogurt/milk

lunch:
usually a conscientious lunch consisting of some broiled or baked fish, brown rice if possible, or lean chicken

dinner:
chicken, brown rice, broccoli etc.

pre-bedtime:
cottage cheese, Metabolic Drive, zma.

My daily water intake is only about 50oz. If i'm training that day it's usually a gallon or so.