T Nation

My Routine


#1

Hello. I thought I would post my routine and some stats, and see if anyone has any advice to offer.
Stats-
5'9", 190.
32x32 Pant size, I don't know what my waist is.
16.5 inch arms

I try to lift every day, pushing one day and pulling the next. I work 40 a week and go to school 18 hours, so I get tired sometimes and don't get done as much as I want too

Push-
Bench ( I can do 250# for ten reps, I don't know about max though)
6 sets, as many reps per set as I can get
Squat
3x8
Behind the Neck should press(135# for 6 reps is the most I can do)
6 sets x as many reps
Incline barbell press
4 sets x as many reps
Dumbell shoulder press
5 setsx AMR
cuban press, or poor mans shoulder horn, or some other rotator work, just 3 sets, but sometimes two excercises

Pull
Deadlift( 355 ten times is the most I have done, no clue on the max)
6 sets x AMR

Weighted chiup (50 pound dumbelll+bodyweight ten times is my limit, no clue what that would be for a max)
6 sets XAMR

Barbell row
6 Sets X AMR
Bicep curl 6 set X AMR
Reverse Bicep curl6 Setsx Amr

Reverse dumbell lateral raise
3 setsXamr

Somtimes I go wild and do an hour arm session after one of my other work outs.

I am 18, with 5 years training experience on and off. I would like to be in the 205-215 pound range by september. I am one of the strongest fellers at my community college, but I bet there are some really strong people at universities. Too many goals make things hard to get, but I would like wider shoulders, bigger arms, and A REALLY strong deadlift. No one at my community college deadlifts, and I kind of enjoy it when people look at my like I am crazy when I am deadlifting.


#2

No one has valuable and interesting advice to add to my routine?


#3

Do you want to get advice on something specific ? That might be easier.


#4

Your doing way to much push's and not enough pull's.

Check out.
www.T-Nation.com/readTopic.do?id=505125

It's by Mike Robertson and it will really help you out.

Also, dont just do chins, throw in some pull up(palms facing you).

enjoy,

Dragon


#5

I beleive that pull ups are palms facing away, and that chins are arms facing towards you.

What would be some good pulling excersises to add?
No olympic lifts, I have the coordination of the scarecrow from the wizard of oz on valium and marijuana


#6

Heres 6 styles of rows.
Hand pos: palms up, palms down, palms in.
Arm Pos: Elbow toward you, elbows away from you.

Heres 3 styles of chins & rows each. Hand spacing: close, medium and wide.

Heres 9 styles of pulldowns.
Hand Pos: palm up, palm down, palms in.
Hand spacing: close, medium and wide.

This is what I would do:
pick 3 rows & 3 chins/pulls to do for your pulling day/days. and rotate them so your doing different rows/chins/pulls the next week. An for every push, do 2 pulls. Mike Robertson's "Wanna Grow? Gotta Row!" will let you know why if your wondering about the 1 push, 2 pull.