New to here thought would post routine for critique

Hi

Been working out for aprox 2 years but have got serious over last 6 months.

Currently do a 3 day split (some times have 1 or 2 more sessions a week work pending)

At the mow this is it, any comments welcome


Shoulders + Legs

Military presses/dumbell press
side lateral raises
Dumbell front rasis
Shrugs
Squats
calf press
leg extensions (both machine pull and push)


Back/bicep day -

dead lifts
bent over barbell rows
reverse dumbell press
cable rows
concentration curls with ez bar
reverse pyramids on dumbells 18's down to 4's (in sets of 18 going down the rack twice)

Chest + Triceps

Bench press
Dumbell press 30 degrees or 45 press degrees
Close grip Bench press
tricep extension
skull crushers
Dumbell flys super setting with press ups


Most exercises done in 3 sets with 1 warm up and repping anywhere between 12 (warm up) to 6-8 finish


Dead lift if 140kg for 8
Squat 120kg for 8
Chest 100kg for 8 (IMO my weakest part at the moment) Today was chest day and did flat bench DB using 40kgs and then switched to BB for incline (mix it up abit :D )


As said any comments welcome!

I would say looking at your stats that your chest is definitely NOT your weakest part...I would say that if you were to be in proportion to your bench, you should be lifting much heavier loads on you squat and DL!

What are your goals??

Yeah to be fair you have a point. My bench has always suffered so i have been concentrating on it alot more lately.
My squat could go up alot morei have been upto 150kg for 6's but have dropped off when not working out with a spotter
Deads i always play safe due to not wanting to wreck so realy hold spot on form, Also thats with out straps and my gripd drops before my back (just brought some straps and awating delivery)

Current goal -

Have been bulking for 6 months, started to cut over 2 weeks ago.

So its to currently drop BF with minimal muscle wastage.

Current stats =

6ft
232lbs
23% BF (taking average of calipers and BF scales)
waist = 37 inches
arms = 16 and a half inches
chest = 46 inches

I also have been adding some cardio in generally low intensity

Right well I personally would always opt against grip straps unless you are competing.  I also feel you should use an overhand grip with DL if you often practice olympic lifts.  If you dont do OL's then I would recommend revering the grip on one hand if you are struggling with holding onto the bar (ie on palm facing you, one palm facing away.  This means that as the grip slips from one hand it rolls into the other.

I would train legs before shoulders on your shoulders and legs day, and I know a lot of people would generally devote a whole day to legs, but that is a personal preference. I have personally found that if I am trying to lose BF lifting heavy will help prevent muscle loss.  I would go heavy in my compounds definitely (5-8 reps).  Do a search through routines posts for cutting routines. As for your cardio, I would probably go the opposite and do some high intensity interval training (ie sprinting 30 seconds jog 60 seconds x 15 or some variation). 

On a cut diet is key also so have a little look in the diet section at cutting diets and get that in check also. 

Good luck!!

also....maybe a little glutamine supplementation wouldn't hurt whilst on a cut :)

Hi mate thanks for advice

You are right on legs before shoulders and this is somthing i am going to change as should def keep my big compound lifts up front.

I have been using reverse grip on deads like you suggest but still feel i loose grip before i have fully worked my back, Just out of curiosity why do you suggest not using straps?

I defo agree with keeping the big lifts and this is what i fully intend to do.

Diet wise i have worked out my BMR and dropped until i started to loose, i am doing a simple 40c/40p/20f split, Is there any you suggest that i should realy consider?


I am also taking hydroxycut, I had not intention of taking them with in 3 weeks of starting cut but felt my energy levels cut right off, Since taking them i feel it back again. another guy reccomended them, i no they have mixed reviews

glutamine supplementation i have not thought/looked into that will have a look now thanks.

You are right i should start using HIIT, Should i keep this for rest days or straight after training?

I generally work out 3-4 times a week but this week due to not beeing busy in work its been 5. From next week i will be busy again

Sorry for long reply!

No worries mate happy to help!

Have you tried using chalk when deadlifting? I use loads of chalk for pulling exercises as I've got quite sweaty hands.  The gym I use has a chalk bowl but I've got a little chalk bag with a chalk ball just incase they are out of it (you can get them from climbing gear suppliers).  It helps loads for me.  The reason I advise not using straps if because you are going to be losing the training effect on your grip strength that you would get by not using them. This is something I was taught years ago by the strength and conditioner for the Welsh Rugby Union - and he knows his stuff!! Its like not benching all the way down to your chest because if you do you can't get the weight back up...well if that is the case you drop the weight until that lower portion of the lift catches up with the rest of it.

I have always found that if I'm looking to drop a bit of BF, cutting carbs after 6ish works well...I did some work pre season with the Cardiff Blues and some of those boys were dropping carbs after 12 (because they trained in the am)! 

If you find the hydroxycut works for you mate and gives you a bit of a kick then theres no harm using it.

As for the cardio - if you can, I would do it in the morning on an empty stomach.  This is pretty tried and tested, and generally yields decent results.  Then get a good breakfast down you after and re-fuel for your workout later in the day.  

Good point on DL's!

The only issue i have is work in constrution management which equals early mornings, this stops runs first thing as already get up at 6am to leave (any earlier and my night time training sould suffer!)

cheers for info

Hmm well its not a big deal if you can't do cardio on an empty stomach every time...just if you can its useful (weekends?) 
Good luck with the cut.

Yeah a saturday morning would be no problem so will start inlcuding that.

Yeah cheers i will post updates

why legs before shoulders?

would training the weaker of the two first not be the better way?

I guess its the same as when working any other part of your core, you always work chest or back before arms (or whatever you split with) assuming of course you run a split similiar to mine!

dalzidgali


No worries mate happy to help!

Have you tried using chalk when deadlifting? I use loads of chalk for pulling exercises as I've got quite sweaty hands.  The gym I use has a chalk bowl but I've got a little chalk bag with a chalk ball just incase they are out of it (you can get them from climbing gear suppliers).  It helps loads for me.  The reason I advise not using straps if because you are going to be losing the training effect on your grip strength that you would get by not using them. This is something I was taught years ago by the strength and conditioner for the Welsh Rugby Union - and he knows his stuff!! Its like not benching all the way down to your chest because if you do you can't get the weight back up...well if that is the case you drop the weight until that lower portion of the lift catches up with the rest of it.

I have always found that if I'm looking to drop a bit of BF, cutting carbs after 6ish works well...I did some work pre season with the Cardiff Blues and some of those boys were dropping carbs after 12 (because they trained in the am)! 

If you find the hydroxycut works for you mate and gives you a bit of a kick then theres no harm using it.

As for the cardio - if you can, I would do it in the morning on an empty stomach.  This is pretty tried and tested, and generally yields decent results.  Then get a good breakfast down you after and re-fuel for your workout later in the day.  

Really?

That surprises me considering their performance based

They split their pre season training into similar player types and goals for pre season.  Some of the forwards needed to drop some BF so for 3 weeks of pre season that group of players were dropping carbs after 12 as they trained early.  Wasn't something that I would personally prescribe, however I was just helping out.  It did yield some results however.