T Nation

Program Critique


#1

I tend to over explain, so I will try not to. I need a critique of my whole program. I am 41 yrs old, 5’8" and 189 lbs. Quit smoking a year and a half ago. Did some lifting back in my twenties but never got very far because I started a business and it took over my time. When I quit smoking I gained about 15 lbs and ballooned up 196 lbs. So I started lifting about a year ago. I started slow, like really slow. Every movement was the lightest weight until I could do 3 sets of 10. As soon as I hit that mark I would increase the weight. So now I am lifting 4 times per week but I feel as if I am getting stuck. Over the year I have lost some weight but it seems to have stalled as with my muscle gains. Everything is natural no substances.

Tuesday night legs/arms

Back squat, 115 X 10, 165 X 10, 200 X 6, 260 X 3

DB Curls, 25 X 10, 35 X 10, 40 X 10

Triceps pull down/bar, 35 X 12, 50 X 11, 60 X 10, 65 X 9

Front Squat, 55 X 10, 65 X 10, 85 X 10, 115 X 8

Hammer DB Curls, 25 X 10, 30 X 10, 35 X 10, 40 X 8

Triceps Rope, 35 X 12, 50 X 11, 60 X 10, 40 X 10

I do the movements in these orders and sometimes I will superset.

Thursday night shoulders

5 movement complex

Seated muscle snatch 5 reps/ Behind the neck press snatch grip 5 reps/ Behind the neck press clean grip 5 reps/ Military press seated on floor 5 reps/ Bradford press 5 reps/ push press 5 reps

All 30 reps I consider 1 set. The first two sets I do with 50lbs, the last 2 sets I do with 55lbs

Rotator Cuff side, 10 X 14, 10 X 14, 12.5 X 14, 12.5 X 10

Lateral DB raise, 20 X 10, 25 X 10, 25 X 10

Rotator Cuff raise, Band X 13, Band X 13, Band X 13

Front DB raise, 15 X 10, 20 X 10, 20 X 10

Plate Raise, 25 X 13, 25 X 12, 25 X 10

Upright Row, 75 X 10, 95 X 10, 105 X 10

Military Press Seated, 55 X 12, 65 X 8, 75 X 5

Saturday Morning Back

Deadlift, 155 X 10, 265 X 10, 325 X 3, 360 X 3

Reverse Fly Chest Supported, 20 X 15, 20 X 15, 20 X 13, 20 X 12

T-Rows, 120 X 14, 165 X 12, 205 X 7, 220 X 5

Face Pull, 30 X 12, 40 X 10, 50 X 10, 55 X 8

Bent Over Rows, 115 X 14, 165 X 12, 195 X 7, 185 X 8

Croc Rows, 55 X 10, 65 X 10, 75 X 10, 85 X 10 (limited by DB size)

Close Grip Lat Pull Downs, 65 X 11, 90 X 10, 115 X 8

Sunday Morning Chest

Flat Bench, 115 X 10, 165 X 10, 215 X 6, 225 X 3, 185 X 9

Flys, 35 X 18, 35 X 18, 35 X 14

Decline, 125 X 10, 175 X 9, 215 X 3, 165 X 9

DB Press and Twist, 40 X 10, 45 X 10, 50 X 9

Incline, 115 X 10, 145 X 7, 165 X 6, 135 X 7

Inverted Row, Body Weight/Raised leg 17, 15, 14, 13

Pull Overs, 55 X 10, 65 X 10, 70 X 10

Every 6 weeks I switch up the order of the movements. I also switch from barbell to dumbbell and back. I switch from Deadlift to Romanian. On chest day I switch from flat to decline or incline as the first movement of the day.

Diet.

Breakfast. 2 scoops of metabolic drive, 16 oz milk, superfood, 5 fish oil pills, R-ALA

Snack, Half Apple/peanut butter

Lunch, 2 scoops metabolic drive in water 2 fish oil pills, 4 Mineral Support, Creatine.

Snack, Half apple/peanut butter

Snack, 2 scoops metabolic drive in water 2 fish oil pills

Some days not all, about a 1/4-1/2 cup nuts and dried fruit

Dinner, chicken breast, broccoli, sweet potato(sometimes I substitute white rice)

Before bed, 2 scoops metabolic drive, 16oz milk, superfood, 2 fish oil pills, ZMA

Most days I can get about 2000ml of water during the day. On lifting days or hot days I can get much more.

Training nutrition consists of Plazma. On night lifts only 1 serving, on weekend lifts 2 servings and then surge recovery after training.

I guess I am looking for a full critique from program to diet. My goals are typical, I want the best of both worlds. Strength/size and a lot less fat.

Thanks in advance.


#2

Diet: You gotta start eating food and not living off powders.

Training: There’s over 30 different exercises eack week. You can’t hope to hit a specific goal with your effort spread out across so many things.

I recommend having a look at the zombie apocalypse program on this site to focus your training.

I think you’ll find things start moving again once you have those things under control.


#3

Thanks for the reply.

I went shopping over the weekend. Going to start taking in more food this week. I think I have been scared to take in food because I don’t want to balloon up again.


#4

Exercise selection is Bloated