T Nation

Fire Away - My Routine/Diet

Goal: build muscle burn fat & stay in decent running shape.(need to for work ie. Dont drop below a 15ish min 2mile or 24ish min 5k)

Diet: 4 solid meals, 1-2 shakes

Breakfast- 3-4 eggs,½ cup oats,½ banana & coffee.
Meal 2-4 â?? lean meat(shoot for 40g protein) & 1 serving rice, pasta, or potatoes & shit ton of green vegetables

Sups: fish oil and whey protein. (Im about to move. Once thats done with I will resupply and make Biotest a little $)

Stats: 25y/o, training off and on since senior year of High school. Started college at 6’1 170lbs. Peaked in college at a soft 205. In the last two years I peaked at 210 using a similar program at my strongest and leanest. A long string of injuries(non lifting related) have left me pretty out of shape at 210.

I’ve been doing this for about 4 weeks and already seen a lot of improvement.
Bench back up to 275, squat 335, dead 405.

Day 1
Squat
(Weeks A 3x8)
(Weeks B 8x8)
Calf Raise
Leg Press
Quad Ext.
(4x 10-12 ea)

Day2
AM: Bench
Wide Pull-up
(Weeks A 3x8 & max rep pull-ups)
(Week B 8x3 & 8x3 weighted pull-ups)

Incline DB Bench
Neutral Pull-up
Smith Machine Incline Bench
Assisted Pullup
(4x 10-12 ea & all pull-ups done max reps)

PM: Biceps
3-4 exercises 3-4 sets of 8-12 reps
Cardio

Day3
AM: Military Press or Standing Press
Bent Over Row
(Weeks A 3x8 ea)
(Week B 8x3 ea)

Standing or Seated DB Shoulder Press
Bent Over DB Row
Smith Machine Shoulder press
Cable Row
(4x 10-12 ea)

PM: Triceps
3-4 exercises 3-4 sets of 8-12 reps
Cardio

Day 4
Dead lift
(Weeks A 3x8)
(Weeks B 8x8)
Calf Raise
Romanian Deadlift
Hamstring Curls
(4x 10-12 ea)

Day5
AM: Incline DB Bench
Wide Pull-up
Incline Hammer Strength press
Neutral Pull-up
Smith Machine Incline Bench
Lat Pulldown
(4-5x 12-15 ea & all pull-ups done max reps)

PM: Biceps
3-4 exercises 3-4 sets of 8-12 reps
Cardio

Day6
AM: Smith Machine Shoulder press
Bent Over DB Row
Front Raises
Cable Row
Lateral Raises
Rev Flies
(4-5x 12-15 ea)

PM: Triceps
3-4 exercises 3-4 sets of 8-12 reps
Cardio

Day 7
OFF

[quote]MilSpec105 wrote:
Goal: build muscle burn fat & stay in decent running shape.(need to for work ie. Dont drop below a 15ish min 2mile or 24ish min 5k)

Diet: 4 solid meals, 1-2 shakes

Breakfast- 3-4 eggs,�½ cup oats,�½ banana & coffee.
Meal 2-4 â?? lean meat(shoot for 40g protein) & 1 serving rice, pasta, or potatoes & shit ton of green vegetables

Sups: fish oil and whey protein. (Im about to move. Once thats done with I will resupply and make Biotest a little $)

Diet looks good. Got the meat, complex carbs, and the greens. IMO (once you get the $) I’d get some beta-7.

Stats: 25y/o, training off and on since senior year of High school. Started college at 6’1 170lbs. Peaked in college at a soft 205. In the last two years I peaked at 210 using a similar program at my strongest and leanest. A long string of injuries(non lifting related) have left me pretty out of shape at 210.

I’ve been doing this for about 4 weeks and already seen a lot of improvement.
Bench back up to 275, squat 335, dead 405.

Day 1
Squat
(Weeks A 3x8)
(Weeks B 8x8)
Calf Raise
Leg Press
Quad Ext.
(4x 10-12 ea)

Day2
AM: Bench
Wide Pull-up
(Weeks A 3x8 & max rep pull-ups)
(Week B 8x3 & 8x3 weighted pull-ups)

Incline DB Bench
Neutral Pull-up
Smith Machine Incline Bench
Assisted Pullup
(4x 10-12 ea & all pull-ups done max reps)

PM: Biceps
3-4 exercises 3-4 sets of 8-12 reps
Cardio

Day3
AM: Military Press or Standing Press
Bent Over Row
(Weeks A 3x8 ea)
(Week B 8x3 ea)

Standing or Seated DB Shoulder Press
Bent Over DB Row
Smith Machine Shoulder press
Cable Row
(4x 10-12 ea)

PM: Triceps
3-4 exercises 3-4 sets of 8-12 reps
Cardio

Day 4
Dead lift
(Weeks A 3x8)
(Weeks B 8x8)
Calf Raise
Romanian Deadlift
Hamstring Curls
(4x 10-12 ea)

Day5
AM: Incline DB Bench
Wide Pull-up
Incline Hammer Strength press
Neutral Pull-up
Smith Machine Incline Bench
Lat Pulldown
(4-5x 12-15 ea & all pull-ups done max reps)

PM: Biceps
3-4 exercises 3-4 sets of 8-12 reps
Cardio

Day6
AM: Smith Machine Shoulder press
Bent Over DB Row
Front Raises
Cable Row
Lateral Raises
Rev Flies
(4-5x 12-15 ea)

PM: Triceps
3-4 exercises 3-4 sets of 8-12 reps
Cardio

Day 7
OFF

I’m kinda confused on why you would split your days up the way you do. IMHO I think you can get better results from doing an antagonist split or a push pull. Even a workout that you find on T-Nation would be superb. Anyways, your rep scheme looks good though and at least you are doing cardio AFTER you lift thumbs up Depending on how much and what kind of cardio you do and all the lifting, I’d give yourself more resting than one day. Not saying it’s bad, what you’re doing. Oh, and instead of smith machine, do DB or BB. Much better of a workout. Hope this helped…

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