I’m 24 years old, 5ft 10.5in, and 160 lbs, and I want to stay between 160 and 170. Don’t flame me for not eating enough, I eat lots of clean food, rarely eat any crap, and I have no need to be over 170lbs. Not to mention, I hate over eating because it gives me the mad shits.
Some of my goals are to get up to repping 3x body weight (bw) deadlift, 2.25xbw squat, 1.75xbw bench, 15%bw pull-ups, 25%bw weighted dips, etc. I’m looking for feedback on my volume, reps, exercise selection. Strength is most important, but I’d like to tighten up my physique too.
I obviously see my routine changing at some point, but I’d like to know if I’m on the right track.
Thanks.
Monday
Floor Bridge Barbell Press (5x5) 110; 130; 140; 155; 170
Incline Dumbbell Press 35x10 40x8 45x6 – should i change this guy to a 5x5 or 3x5?
Weighted Dips 10x10 12.5x8 15x6
Seated Dumbbell Press (3x5) 40; 45; 50
Front/Side Raises 15xMax
25 minutes of incline walking @ 70%maxHR
Tuesday
Seated vertical crunch machine 100x8; 110x6
Weighted horizontal crunch 25x8; 30x6
Landmine barx8; 10x6
Ab Wheel 3x15
Skull Crushers (plus very low weight bar) 30x10; 35x8 40x6
25 minutes of incline walking @ 70%maxHR
Wednesday
Off
Thursday
Smith Machine Squat --it’s all I have --(5x5) 90; 105; 120; 140; 165 (plus smith machine barbell; no clue what these weigh)
Deadlift (5x5) 180; 210; 235; 260; 300
Dumbbell Lunge 15x10x3
Glute Bridge (just read about this one recently, going to try it today)
Calf Raises 30x20; 30xMax; max<20
Friday
Weighted Slightly Wider than Shoulder Pullups 5x5x5 + max final set with no weight
Bent Rows (5x5) 30; 35; 40; 45; 50
Pullover Bridge 60x10x3 – I love pullovers but the highest dumbbell at my gym is 60lbs
Incline Curls (just switched to these)
Hammer Curls 35x6x3
25 minutes incline walking @ 70%maxHR
Saturday
Complex and maybe some pushups
Sunday
Play squash for an hour
Workout day nutrition -
Pre-workout = 1 glass skim milk, 1 scoop protein, 2tbsp natural honey (~30g sugars), cinnamon, 8 bcaa’s
Workout = water
Post-workout = 1 glass skim milk, 1 scoop protein, 2tbsp natural honey (~30g sugars), cinnamon, ~3g creatine, ~1g glutamine
Other Supps: Fish oil, Active Lifestyle Multivitamin