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 Please critique all thoughts welcome!


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mishdog

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Please critique all thoughts welcome! 17 January 2012 21:03 (permalink)
I'm 6ft, 92kg and been bulking for a while now (natural) but fancy cutting down slowly from now until the summer. So I'm doing 40 mins of gently cardio 5 times per week and have cut down on carbs.
 
I have not made any decent lifting gains for about 6 months+ really - most things are just the same week after week and sometimes go down a rep or two. Now since I am cutting down on cals should I expect to go down, is it the norm to gradually go down in weight when cutting? Should I just be aiming to do the same weights each week so long as I don't have to decrease them?
 
Okay so here is my current routine, ready for a change (welcome to suggestions involving supersets etc - one thing to note is my chest is really lagging, looks out of proportion to my delts and arms so maybe do it 2x per week?):
 
Monday - Chest & Bi's
(40mins gentle fasted cardio)
 
Flat db press 3 x 8
Weighted dips 3 x 10
Flat db flys 2 x 8
Machine chest press 1 x 12
 
30 degree bench incline db curls 3 x 8
barbell preacher curls 2 x 6
cable curl 1 x 12
 
Tuesday - Legs
(40mins gentle fasted cardio)
 
Squats 3 x 8
Leg press 10/8/6
Sumo deads 2 x 10
Leg ext 2 x 8
Calf raises 5 x 12
 
Wednesday - Off
(40mins gentle fasted cardio)
 
Thursday - Back and delts
(40mins gentle fasted cardio)
 
Deads 10/8/6
Weighted chins wide 2 x 6
Weighted chins on d bar 2 x 8
Db row 3 x 8
D bar on lat pull down 2 x 8
 
front raises/lateral raises super set - 8 reps front/12 reps lateral x 2 sets
Arnold presses 3 x 8
Machine shoulder press 1 x 12
 
Friday - Tris and abs
(40mins gentle fasted cardio)
 
Dips 3 x 10
Rope pushdowns 2 x 8
Single arm cable pushdowns 1 x 8
 
3 x 25 sit ups
2 x 25 oblique db twists (aware I need abs more often!)
 
Like I said, ALL thoughts welcome as I really want to be training optimally while cutting to ensure I don't lose a ton of muscle. Also, would be nice to actually make some gains!
 
Thanks
 
 
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    gymjim

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    Re:Please critique all thoughts welcome! 22 January 2012 13:12 (permalink)
    Is this your normal routine? Or a new one your going to try?
    It is best to change up your routine 6-8 weeks as you become used to same exercises and can result in you not making as much progress.
    If you say your chest is lacking in comparison to rest of your body then yes you could train twice a week, ensure you get enough rest in between.
    I normally train chest with tri's so could change the bi's and tri's around however thats just my opinion.
    In your chest workout, include some decline press exercises.
     
    For cardio i would aslo include some HIIT training, will only take around 10 mins and great for fat loss.
     
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