T Nation

How am I Doing?


#1

Alright, heres the deal.
Been a big fan of T Nation for all their great info. Also liked the well-informed and experienced forum members. I call upon those of great knowledge of "moving heavy objects" and "getting fuarking jacked brah" to critique my regimen. I apologize in advance if this post ends up in the wrong section, etc. Something seemed to be wrong with the server when i tried to create a new thread

Stats:
22y/o
220lbs
3 years lifting experience ( 2 serious )

GOAL:

Build Muscle with minimal fat gain

Workout Schedule:( this changes day to day but will post an example of each )

Monday- Chest

Leverage Incline Press: 3x10
Flat Bench Press: 3x10
DB Flyes: 3x10
Dips: 3x10
Cable Flyes: 7x10

Tuesday - Arms

Rope Push Downs: 3x10
Dips: 3x10
FaceCrushers: 3x10
Close Grip Bench: 3x10
Straight Bar Push Down: 3x10
Barbell Curl: 3x10
Preacher Curl: 3x10
DB Curl: 3x10
Hammer Curl: 3x10
Reverse Curl: 3x10

Wednesday- Rest

Thursday- Back

Reverse Grip Pull Down: 4x10
1 arm DB Row: 4x10
T Bar Row: 4x10
Bent Over BB Row : 3x10
Seated Cable Row: 3x10
Deadlift: 4x10
Back Extensions: 3x10

Friday- Shoulders

Seated Side Lateral Raises: 6x10
DB Press: 4x10
Barbell Front Raise: 3x10
Cable Lateral Raise: 3x10
Rear DB Lateral Raise: 3x10
Rear Cable Lateral: 3x10
DB Shrug: 6x10

Saturday- Legs

Lying Leg Curl: 4x10
Seated Leg Curl: 3x10
Single Leg Curl: 3x10
Stiff Leg Deadlift: 3x10
Leg Extensions: 2x10
Leg Press: 4x10
Hack Squat: 4x10
Front Squat: 4x10
Lunge: 3x10
Leg Extension 4x10

Sunday

Rest

All Workouts done with absolute minimal rest ( usually 30-45 sec except big lifts like squats, deads, etc ) between sets

DIET:

Breakfast 730am

Whey Shake 1scp
4 whole eggs
3 packets quaker oats
Banana

Meal #2 1030am

Apple
Fish Oil

Lunch 1230pm

Chicken Breast
Whole Wheat Pasta
Olive Oil 1tbsp
Steamed Vegetables
Kindey Beans

Meal #4 230 pm ( pre workout )

Whey Shake 1scp
Whole wheat Bread

Meal #5 530pm ( Post workout )

Homemade Weight Gainer ( 1 Banana 2pks Oatmeal 3cups milk 2 sccops whey)
735cals
58g protein
96g carbs
14g fat

Meal #6 ( Post Workout )

Chicken Breast
Olive Oil 1tbsp
Steamed Vegetables
Whole Wheat Pasta
Kindey Beans

Meal #7 9pm

Cottage Cheese

Cals=4200
Protein:346g
Carbs:517g
Fats:96g

My question to you all is this, HOW AM I DOING? Are there any critiques you can make?
Too many cals? Not enough? Any training critiques?

I appreciate your feedback and advice!

Stay hungry my friends


#2

Here’s how you know if you’re headed in the right direction. Are you getting bigger and stronger with negligible or tolerable fat gain? If the answer is yes, then you’re headed in the right direction. If not, you’re headed in the wrong direction.


#3

You’re doing fuarking great, brah.


#4

[quote]jskrabac wrote:
You’re doing fuarking great, brah. [/quote]

Yeah, impressive in the pic.


#5

That’s impressive volume. I’d die.


#6

[quote]BrickHead wrote:
Here’s how you know if you’re headed in the right direction. Are you getting bigger and stronger with negligible or tolerable fat gain? If the answer is yes, then you’re headed in the right direction. If not, you’re headed in the wrong direction. [/quote]

Scales movin, weights are tapering down but im going to chalk that up to the amount of volume im now doing ( previous program was much less ) but thanks for the insight brother, stay gettin huge man dat avi scurrs me brah


#7

[quote]jskrabac wrote:
You’re doing fuarking great, brah. [/quote]

Thank you jskrabac now i just need to get my back lookin like u bro


#8

[quote]giograves wrote:
That’s impressive volume. I’d die.[/quote]

Its a bitch but def plateau buster


#9

I’m not particularly experienced or well-informed lol, but it all looks good to me. Welcome to the forums!

I was just interested by your username. Are you Scottish or do you just have Scottish ancestry?


#10

[quote]furo wrote:
I’m not particularly experienced or well-informed lol, but it all looks good to me. Welcome to the forums!

I was just interested by your username. Are you Scottish or do you just have Scottish ancestry?

[/quote]

Thank you!
3rd generation Scottish


#11

[quote]TheScotsman wrote:

[quote]furo wrote:
I’m not particularly experienced or well-informed lol, but it all looks good to me. Welcome to the forums!

I was just interested by your username. Are you Scottish or do you just have Scottish ancestry?

[/quote]

Thank you!
3rd generation Scottish[/quote]

Nice, you visited/planning on visiting?

(Sorry for the derail)


#12

[quote]TheScotsman wrote:

[quote]jskrabac wrote:
You’re doing fuarking great, brah. [/quote]

Thank you jskrabac now i just need to get my back lookin like u bro
[/quote]

I recommend 13 years of competitive swimming.

…not srs


#13

[quote]TheScotsman wrote:
Saturday- Legs

Lying Leg Curl: 4x10
Seated Leg Curl: 3x10
Single Leg Curl: 3x10
Stiff Leg Deadlift: 3x10
Leg Extensions: 2x10
Leg Press: 4x10
Hack Squat: 4x10
Front Squat: 4x10
Lunge: 3x10
Leg Extension 4x10
[/quote]

Hmm…


#14

[quote]TheScotsman wrote:
Alright, heres the deal.
Been a big fan of T Nation for all their great info. Also liked the well-informed and experienced forum members. I call upon those of great knowledge of “moving heavy objects” and “getting fuarking jacked brah” to critique my regimen. I apologize in advance if this post ends up in the wrong section, etc. Something seemed to be wrong with the server when i tried to create a new thread

Stats:
22y/o
220lbs
3 years lifting experience ( 2 serious )

GOAL:

Build Muscle with minimal fat gain

Workout Schedule:( this changes day to day but will post an example of each )

Monday- Chest

Leverage Incline Press: 3x10
Flat Bench Press: 3x10
DB Flyes: 3x10
Dips: 3x10
Cable Flyes: 7x10

Tuesday - Arms

Rope Push Downs: 3x10
Dips: 3x10
FaceCrushers: 3x10
Close Grip Bench: 3x10
Straight Bar Push Down: 3x10
Barbell Curl: 3x10
Preacher Curl: 3x10
DB Curl: 3x10
Hammer Curl: 3x10
Reverse Curl: 3x10

Wednesday- Rest

Thursday- Back

Reverse Grip Pull Down: 4x10
1 arm DB Row: 4x10
T Bar Row: 4x10
Bent Over BB Row : 3x10
Seated Cable Row: 3x10
Deadlift: 4x10
Back Extensions: 3x10

Friday- Shoulders

Seated Side Lateral Raises: 6x10
DB Press: 4x10
Barbell Front Raise: 3x10
Cable Lateral Raise: 3x10
Rear DB Lateral Raise: 3x10
Rear Cable Lateral: 3x10
DB Shrug: 6x10

Saturday- Legs

Lying Leg Curl: 4x10
Seated Leg Curl: 3x10
Single Leg Curl: 3x10
Stiff Leg Deadlift: 3x10
Leg Extensions: 2x10
Leg Press: 4x10
Hack Squat: 4x10
Front Squat: 4x10
Lunge: 3x10
Leg Extension 4x10

Sunday

Rest

All Workouts done with absolute minimal rest ( usually 30-45 sec except big lifts like squats, deads, etc ) between sets

DIET:

Breakfast 730am

Whey Shake 1scp
4 whole eggs
3 packets quaker oats
Banana

Meal #2 1030am

Apple
Fish Oil

Lunch 1230pm

Chicken Breast
Whole Wheat Pasta
Olive Oil 1tbsp
Steamed Vegetables
Kindey Beans

Meal #4 230 pm ( pre workout )

Whey Shake 1scp
Whole wheat Bread

Meal #5 530pm ( Post workout )

Homemade Weight Gainer ( 1 Banana 2pks Oatmeal 3cups milk 2 sccops whey)
735cals
58g protein
96g carbs
14g fat

Meal #6 ( Post Workout )

Chicken Breast
Olive Oil 1tbsp
Steamed Vegetables
Whole Wheat Pasta
Kindey Beans

Meal #7 9pm

Cottage Cheese

Cals=4200
Protein:346g
Carbs:517g
Fats:96g

My question to you all is this, HOW AM I DOING? Are there any critiques you can make?
Too many cals? Not enough? Any training critiques?

I appreciate your feedback and advice!

Stay hungry my friends
[/quote]

no offense but your routine looks shit…

tons of redundant exercises and why is everything 10 reps? there are numerous other faults i can see to.


#15

Looks like you’re doing fine to me, how has the progress been since you switched to high volume?


#16

[quote]ryan.b_96 wrote:

[quote]TheScotsman wrote:
Alright, heres the deal.
Been a big fan of T Nation for all their great info. Also liked the well-informed and experienced forum members. I call upon those of great knowledge of “moving heavy objects” and “getting fuarking jacked brah” to critique my regimen. I apologize in advance if this post ends up in the wrong section, etc. Something seemed to be wrong with the server when i tried to create a new thread

Stats:
22y/o
220lbs
3 years lifting experience ( 2 serious )

GOAL:

Build Muscle with minimal fat gain

Workout Schedule:( this changes day to day but will post an example of each )

Monday- Chest

Leverage Incline Press: 3x10
Flat Bench Press: 3x10
DB Flyes: 3x10
Dips: 3x10
Cable Flyes: 7x10

Tuesday - Arms

Rope Push Downs: 3x10
Dips: 3x10
FaceCrushers: 3x10
Close Grip Bench: 3x10
Straight Bar Push Down: 3x10
Barbell Curl: 3x10
Preacher Curl: 3x10
DB Curl: 3x10
Hammer Curl: 3x10
Reverse Curl: 3x10

Wednesday- Rest

Thursday- Back

Reverse Grip Pull Down: 4x10
1 arm DB Row: 4x10
T Bar Row: 4x10
Bent Over BB Row : 3x10
Seated Cable Row: 3x10
Deadlift: 4x10
Back Extensions: 3x10

Friday- Shoulders

Seated Side Lateral Raises: 6x10
DB Press: 4x10
Barbell Front Raise: 3x10
Cable Lateral Raise: 3x10
Rear DB Lateral Raise: 3x10
Rear Cable Lateral: 3x10
DB Shrug: 6x10

Saturday- Legs

Lying Leg Curl: 4x10
Seated Leg Curl: 3x10
Single Leg Curl: 3x10
Stiff Leg Deadlift: 3x10
Leg Extensions: 2x10
Leg Press: 4x10
Hack Squat: 4x10
Front Squat: 4x10
Lunge: 3x10
Leg Extension 4x10

Sunday

Rest

All Workouts done with absolute minimal rest ( usually 30-45 sec except big lifts like squats, deads, etc ) between sets

DIET:

Breakfast 730am

Whey Shake 1scp
4 whole eggs
3 packets quaker oats
Banana

Meal #2 1030am

Apple
Fish Oil

Lunch 1230pm

Chicken Breast
Whole Wheat Pasta
Olive Oil 1tbsp
Steamed Vegetables
Kindey Beans

Meal #4 230 pm ( pre workout )

Whey Shake 1scp
Whole wheat Bread

Meal #5 530pm ( Post workout )

Homemade Weight Gainer ( 1 Banana 2pks Oatmeal 3cups milk 2 sccops whey)
735cals
58g protein
96g carbs
14g fat

Meal #6 ( Post Workout )

Chicken Breast
Olive Oil 1tbsp
Steamed Vegetables
Whole Wheat Pasta
Kindey Beans

Meal #7 9pm

Cottage Cheese

Cals=4200
Protein:346g
Carbs:517g
Fats:96g

My question to you all is this, HOW AM I DOING? Are there any critiques you can make?
Too many cals? Not enough? Any training critiques?

I appreciate your feedback and advice!

Stay hungry my friends
[/quote]

no offense but your routine looks shit…

tons of redundant exercises and why is everything 10 reps? there are numerous other faults i can see to.[/quote]

Point em out G im here for criticism.
This routine is an exact opposite of what i was doing in the weeks before i started this program. less sets very heavy 6-8 reps but training/results stagnated due to lack of volume.
So what recommendations can you make? Possibly other than training


#17

[quote]Purple wrote:
Looks like you’re doing fine to me, how has the progress been since you switched to high volume?[/quote]

Progress has been good so far, on week 3 and strength shot up big time. Size steadily increasing as well even though i dialed back the calories. Thinking its due to an increase in rest days which i didnt have before.


#18

[quote]jskrabac wrote:

I recommend 13 years of competitive swimming.

…not srs[/quote]

I was chatting it up w/ one of the strength/conditioning coaches at a college I was visiting for a semester and he held “freshman swimmer” as THE example for poor coordination in weight room. I guess it’s just the different physics.


#19

[quote]infinite_shore wrote:

[quote]TheScotsman wrote:
Saturday- Legs

Lying Leg Curl: 4x10
Seated Leg Curl: 3x10
Single Leg Curl: 3x10
Stiff Leg Deadlift: 3x10
Leg Extensions: 2x10
Leg Press: 4x10
Hack Squat: 4x10
Front Squat: 4x10
Lunge: 3x10
Leg Extension 4x10
[/quote]

Hmm…[/quote]

Recommendations? Changes?


#20

[quote]1 Man Island wrote:

[quote]jskrabac wrote:

I recommend 13 years of competitive swimming.

…not srs[/quote]

I was chatting it up w/ one of the strength/conditioning coaches at a college I was visiting for a semester and he held “freshman swimmer” as THE example for poor coordination in weight room. I guess it’s just the different physics.[/quote]

I’m not sure I follow. I’ve always had excellent coordination in the gym.