[quote]Rijati wrote:
Kevin Haywood wrote:
By the way, what is your goal and what does your routine look like?
Thanks.
I started 6 months ago a 6’00" 150lbs. (skinny as Paris Hilton, I know)
I now weigh a nice 182, probably around 15-17% BF.
My goal is to be at a lean and muscular 195 when I shed some of the extra bulking weight/creatine water weight.
I’m just going for an all around physique. Although my chest needs some extra work since it is lacking. I try to hit all the main muscle groups that i can.
Here’s my Routine:
I do all my exercises @ 3 sets of 8 reps
Day 1:
Lat Pulldown
Fly
Rear lat pulldown(behind head)
Tricep pushdown
Upright row
Curls
Seated row
Bench press
Shoulder Press
(Incline press added as of today)
Day 2:
Quad lifts
Pullthroughs (from “de-constructing the computer guy” article)
Front side Squat
Rack Pulls
Weighted ab cruches
Weighted Oblique crunches
Weighted leg lifts
Day 3:
(repeat Day 1)
Day 4:
Quad lifts
Hip Extensors
Front side Squat
Hip Flexors
Standing Calve Raise
Weighted ab cruches
Weighted Oblique crunches
Weighted leg lifts
I’m on a 5000 calorie diet. 45-40-15 p/c/f
Suppliments:
5-10 grams Creatine
20-25 grams BCAA
ZMA (Biotest)
6 Grams Fish Oil
GNC multivatamin (with BCAA)
Surge Recorvery (Biotest)
Any suggestions/comments/critiques would be greatly appreciated
[/quote]
Your nutrition looks solid. I’m assuming you’re eating every 2-3 hours already considering you claim to get 5000 calories a day.
I hope you were asking for advice about your routine. I’m going to change it up a bit, to something I think would be more effective.
Day 1 - Monday
A. Incline Bench Press: 5x5 reps
B. Seated Row or 1-Arm Dumbbell Row: 4x5-8 reps
C. Dips: 3x8-10
D1. Wide-Grip Upright Row (to sternum) or Lateral Raise: 3x8-12
D2. Biceps Curl: 3x8-12
D3. Cable Triceps Extension: 3x8-12
E. External rotator cuff work: 3x6-8
Day 2 - Tuesday
Hip Mobility work
A. Quad Lift (Back or Front Squat): 5x5-10 reps
B. Pullthroughs: 3x8-12
C. Weighted Ab Work: 3x6-8
D. Standing Calf Raise: 3x6-8
Day 4 - Thursday
A. Weighted Pull-up or Chin-up: 5x3-5 reps
B1. Flat Dumbbell Press or Incline Dumbbell Press: 4x6-8
B2. Seated Row or 1-Arm Dumbbell Row (Pick a different horizontal row, depending on which exercise you picked on Day 1): 4x6-8
C1. Standing Overhead Press (dumbbell or barbell): 4x6 or 3x8-12
C2. Hammer Curls: 3x8-12
C3. Overhead Triceps Extension: 3x8-12
D. External Rotator cuff work: 3x8-12
Day 6 - Saturday
Hip Mobility work
A. Rack Pulls: Work up (warm-up) to a 5 rep max (that basically means one set)
B. Front Squat or Unilateral movement: 3-4x8-12 reps
C. Seated Calf Raise: 3x8-12
D. Weighted Ab work: 3x8-12
…and no, you’re not getting flamed.
By the way, I was never fond of the Lat Pulldown (behind the neck). I never done it and there’s no need to do so. The Lat Pulldown to the front is much more effective. Some people argue that doing the Lat Pulldown behind the neck activates the upper trapezius a lot more compared to the pull to the front, but that’s a lame excuse. Why not overload your traps with Shrugs and Deadlift variations? I see no point to the Lat Pulldown behind the neck, because I feel it doesn’t overload the lats as good as the pull to the front. On top of that, people usually cheat to get extra range of motion (ROM) on the behind the neck version and that’ll promote forward-head posture. Some other people may have different views on that exercise. That’s my 2 cents.
Good luck