T Nation

Looking for some Critiques

I’ve combined advice from the rule of 90% and how to design a damn good program threads to create my new workout. Right now my goal is to increase my strength levels, while maintaining my muscle gains I made up until switching gears. Let me know what you think

Week 1
DAY 1 MONDAY

A. Squat or Deadlift 5 sets 90%+ 3-4 minute rest Squat/Dead lift Variation Alt. Every 2 weeks
B1. Military Press (3-5 Reps) 2-3 minute rest 3 sets Vertical Push
B2. Lunges (3-5 Reps)2-3 minute rest 3 sets Lower Body Unilateral
C1. Reverse fly (6-8 Reps) 90-120 rest 3 sets Horizontal Row
C2. Triceps Ext. (6-8 Reps) 90-120 rest 3 sets Tricep Movement
D. Leg Raises As many as I can 1 Set Core/Rotator cuff

DAY 2 WEDNESDAY

A. DB bench (3-5 reps) 2-3 min rest 3 sets Horizontal Press (DB)
B1. Bent Over Row (3-5 reps) 2-3 min rest 3 sets Horizontal Row
B2. Bulgarian Leg Squats (3-5 reps) 2-3 min rest 3 sets Lower Body Unilateral
C1. Pull Up (6-8 reps) 90-120 sec rest 3 sets Vertical Pull
C2.Wall Sits 20-40 seconds 90-120 sec rest 3 sets Lower Body Iso-metric hold
D. Rotator Cuff lift (8-10 reps) submaximal load 2 sets Rotator Cuff/ Core work

Day 3 FRIDAY
A. Bench Press 5 sets 90%+ 3-4 minute rest Bench Variation
B1.Dumbell Fly (3-5 reps) 2-3 minute rest 3 sets Horizontal Push
B2. Seated Cable Row (3-5 reps) 2-3 Minute rest 3 sets Horizontal Row
C1. King Deadlift (6-8 reps) 90-120 sec rest 3 sets Lower Body Unilateral
C2. Standing EZ bar curls (6-8 reps) 90-120 sec rest 3 sets Biceps Movement
D.V-Sit (6-8) 90-120 2 sets Core/Rotator Cuff

I have killer shin splints and my knees are a little weak so I am not doing cardio until a few more weeks. When I start it up I would like to use jump rope as my preferred cardio.

Here is an accompanying diet which I will post in nutrition also for advice

Diet
Monday
Cereal (Optimum Power) 1 Cup
Skim milk
280 Cal 2.5 Fat 53 Carb 16 Protein

2 egg omelette, 2% mozz. cheese, peppers and brocolli
3 strips turkey bacon
2 turkey sausage links

445 Cal 29.5 Fat 3 Carbs 37.5 Protein

1/2 cup Nuts
2 slices cheese
1 serving deli meat

520 Cal 40 Fat 15 Carb 26 Protein

Chicken Caesar Salad- 8 oz. Chicken Breast, 1 serving Caesar Salad Dressing Spinach

400 Cal 25 Fat 1 Carb 43 Protein

Pre 1 scoop Whey Protein Complex, 1 serving Gatorade mix, 1 cup Chocomilk
340 Cal 4 Fat 57 Carb 25 Protein

During 1 scoop WPC, 2 servings Gatorade mix, water

200 Cal 1.5 Fat 32 Carb 17 Protein

Post 1 scoop WPC, 1 serving Gatorade, 1 cup Chocomilk + 1 teaspoon creatine
340 Cal 4 Fat 57 Carb 25 Protein

Spaghetti, Meatballs (8 oz. Lean Ground Meat), Pasta Sauce, Parmesan Cheese, + Veggies

585 Cal 15.25 Fat 85 Carb 38 Protein

Spaghetti, Meatballs (4 oz. Lean Ground Meat), Pasta Sauce, Parmesan Cheese

585 Cal 15.25 Fat 85 Carb 38 Protein

Total 3695 Cal 137 Fat 388 Carb 265.5 Protein

Tuesday

1/2 Shake- 1 cup milk, 1 banana, 1/2 cup oats, 1/2 cup yogurt, 1/2 serving WPC
460 Cal 4.5 Fat 88 Carb 19 Protein

2 Whole Wheat Bagels, cream cheese, 2 cups Chocomilk
700 Cal 8 Fat 124 Carb 42 Protein

1/2 Shake- 1 cup milk, 1 banana, 1/2 cup oats, 1/2 cup yogurt, 1/2 serving WPC
460 Cal 4.5 Fat 88 Carb 19 Protein

2 egg omelette, 2% mozz. cheese, peppers and brocolli
3 strips turkey bacon
2 turkey sausage links
445 Cal 29.5 Fat 3 Carbs 37.5 Protein

1/2 cup mixed nuts
2 slices cheese
1 serving deli meat
520 Cal 40 Fat 15 Carb 26 Protein

Chicken Caesar Salad- 8oz. Chicken Breast, 1 serving Caesar Dressing, Spinach
400 Cal 25 Fat 1 Carb 43 Protein

Total 2985 Cal 111.5 Fat 319 Carb 186.5 Protein

Wednesday
Cereal (Optimum Power) 1 Cup
Skim milk
280 Cal 2.5 Fat 53 Carb 16 Protein

2 egg omelette, 2% mozz. cheese, peppers and brocolli
3 strips turkey bacon
2 turkey sausage links
445 Cal 29.5 Fat 3 Carbs 37.5 Protein

1/2 cup Nuts
2 slices cheese
1 serving deli meat
520 Cal 40 Fat 15 Carb 26 Protein

Chicken Caesar Salad- 8 oz. Chicken Breast, 1 serving Caesar Dressing, Spinach
400 Cal 25 Fat 1 Carb 43 Protein

Pre 1 scoop Whey Protein Complex, 2 servings Gatorade mix, 1 cup Chocomilk
340 Cal 4 Fat 57 Carb 25 Protein

During 1 scoop WPC, 2 servings Gatorade mix, water
200 Cal 1.5 Fat 32 Carb 17 Protein
Post 1 scoop WPC, 2X Gatorade, 1 cup Chocomilk + 1 teaspoon creatine
340 Cal 4 Fat 57 Carb 25 Protein

1/2 Chicken Stir Fry made with 1/2 breast of chicken, 1 cup brown rice, veggies and Kikoman stir fry sauce
430 Cal 7 Fat 70 Carb 27.5 Protein

1/2 Chicken Stir Fry made with 1/2 breast of chicken, 1 cup brown rice, veggies and Kikoman stir fry sauce
430 Cal 7 Fat 70 Carb 27.5 Protein

Total 3385 Calories 120.5 Fat 358 Carb 244.5 Protein

Thursday

1/2 Shake- 1 cup milk, 1 banana, 1/2 cup oats, 1/2 cup yogurt, 1/2 serving WPC
460 Cal 4.5 Fat 88 Carb 19 Protein

2 Whole Wheat Bagels, cream cheese, 2 cups Choco-milk
700 Cal 8 Fat 124 Carb 42 Protein

1/2 Shake- 1 cup milk, 1 banana, 1/2 cup oats, 1/2 cup yogurt, 1/2 serving WPC
460 Cal 4.5 Fat 88 Carb 19 Protein

2 egg omelette, 2% mozz. cheese, peppers and brocolli
3 strips turkey bacon
2 turkey sausage links
445 Cal 29.5 Fat 3 Carbs 37.5 Protein

1/2 cup Nuts
2 slices cheese
1 serving deli meat
520 Cal 40 Fat 15 Carb 26 Protein

Taco Salad- 8 oz. lean meat, salsa, spinach, 1 serving 2% mozz. cheese
430 Cal 22 Fat 4 Carb 53 Protein

3015 Calories 108.5 Fat 322 Carbohydrate 196.5 Protein

Friday
Cereal (Optimum Power) 1 Cup
Skim milk
280 Cal 2.5 Fat 53 Carb 16 Protein

2 egg omelette, 2% mozz. cheese, peppers and broccoli
3 strips turkey bacon
2 turkey sausage links
445 Cal 29.5 Fat 3 Carbs 37.5 Protein

1/2 cup Nuts
2 slices cheese
1 serving deli meat
520 Cal 40 Fat 15 Carb 26 Protein

Chicken Caesar Salad- 8 oz. chicken breast, 1 serving caesar salad dressing, spinach
400 Cal 25 Fat 1 Carb 43 Protein

Pre 1 scoop Whey Protein Complex, 2 servings Gatorade mix, 1 cup Chocomilk
340 Cal 4 Fat 57 Carb 25 Protein

During 1 scoop WPC, 2 servings Gatorade mix, water
200 Cal 1.5 Fat 32 Carb 17 Protein

Post 1 scoop WPC, 2X Gatorade, 1 cup Chocomilk + 1 teaspoon creatine
340 Cal 4 Fat 57 Carb 25 Protein

1/2 Pizza- 1/2 Whole Wheat Pizza Crust 1 cup Fat Free Cheese 1 serving Pasta Sauce
565 Cal 11.25 Fat 84.5 Carb 36 Protein

1/2 Pizza- 1/2 Whole Wheat Pizza Crust 1 cup Fat Free Cheese 1 serving Pasta Sauce
565 Cal 11.25 Fat 84.5 Carb 36 Protein

Drinks! (stats not included)

3655 Calories 129 Fat 387 Carbs 261.5 Protein

Saturday

1/2 Shake- 1 cup milk, 1 banana, 1/2 cup oats, 1/2 cup yogurt, 1/2 serving WPC
460 Cal 4.5 Fat 88 Carb 19 Protein

2 Whole Wheat Bagels, cream cheese, 2 cups Chocomilk
700 Cal 8 Fat 124 Carb 42 Protein

1/2 Shake- 1 cup milk, 1 banana, 1/2 cup oats, 1/2 cup yogurt, 1/2 serving WPC
460 Cal 4.5 Fat 88 Carb 19 Protein

2 egg omelette, 2% mozz. cheese, peppers and brocolli
3 strips turkey bacon
2 turkey sausage links
445 Cal 29.5 Fat 3 Carbs 37.5 Protein

1/2 cup Nuts
2 slices cheese
1 serving deli meat
520 Cal 40 Fat 15 Carb 26 Protein

CHEAT MEAL (not included in calculations)
2585 Cal 86.5 Fat 318 Carbs 143.5 Protein
All + C(cheat meal)
Drinks!

Sunday

1/2 Shake- 1 cup milk, 1 banana, 1/2 cup oats, 1/2 cup yogurt, 1/2 serving WPC
460 Cal 4.5 Fat 88 Carb 19 Protein

2 Whole Wheat Bagels, cream cheese, 2 cups Chocomilk
700 Cal 8 Fat 124 Carb 42 Protein

1/2 Shake- 1 cup milk, 1 banana, 1/2 cup oats, 1/2 cup yogurt, 1/2 serving WPC
460 Cal 4.5 Fat 88 Carb 19 Protein

2 egg omelette, 2% mozz. cheese, peppers and brocolli
3 strips turkey bacon
2 turkey sausage links
445 Cal 29.5 Fat 3 Carbs 37.5 Protein

1/2 cup Nuts
2 slices cheese
1 serving deli meat
520 Cal 40 Fat 15 Carb 26 Protein

Quesadillas- 8 oz. Chicken Breast, 1 serving 2% fat cheese, 2 pieces Joseph’s Lavash Bread
500 Cal 22 Fat 15 Carb 58 Protein

3085 Calories 108.5 Fat 333 Carb 201.5 Protein

I weigh 195 and just try to stay between 185 and 200 lbs at low body fat. You already know my workout. Totals are at the bottom of each days food.

Also, why did the coach say to do horizontal press with dumbells if I am 1 rep ping on Friday. Is ht enough time? Is it because it is higher reps and not so much CNS based?

And in nutrition…I take fish oil and vitamins daily