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Advice on my training routine

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bash31
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2007/06/06 18:09:58 (permalink)

Advice on my training routine

Hi Guys

Have been off here for a while, got a house, girlfriend move in, baby on the way :) and a new job-phew!.

Any ways heres my question and thoughts.
Before I give you my routine I must say, my strength is going up, reps are up-every week, all I eat is clean food, and protein. The point is, every week my time at the gym gets longer and longer, no time for cardio, as I will be down there for just over 2 hours, and that ok if your single, but with an expecting girlfriend at home-its another story.

So can any of you guys review how I train give me constructive criticism.
I love to train, I know I will never win a comp, tried to diet for one once and nearly lost my girlfriend, and all for a £20 trophy, been training for over 15 years, am 34 at the moment, people say I should do strong man and a bodybuilding comp but just dont have the will, also train by myself as no one 'wants to do legs etc.'

Tuesday-Back and traps
Rack lifts 3 sets of 8-10 up to 190 kilo
Pulldowns 3 sets of 8-10 up to 180 kilo
Cable rows 3 sets of 8-10 up to 230 kilo
Barbell rows 3 sets of 8-10 up to 120 kilo
Shrugs 4 sets of 8-10 up to 210 kilo

Thursday-Chest and Hams
Inc DB press 3 sets of 8-10 up to 50 kilo
DB Press 3 sets of 8-10 up to 50 kilo
Hammer strength 3 sets of 8-10 up to 45 kilo per side
Cross overs 3 sets of 8-10
Lying leg 4 sets of 8-10 up to 62 kilo
Stiff leg deadlifts 4 sets of 6-10 up to 160 kilo
Calfs 10 sets @ 40

Saturday-Quads and Bis
Front squats 3 sets of 8-10 up to 140 kilo
Hack squats 3 sets of 8-10 up to 460 kilo
Extensions 3 sets of 8-10 up to 50 kilo
Barbell curls 3 sets of 8-10 up to 62 kilo
Hammer curls 3 sets of 8-10 up to 35 kilo
Cable curls 3 sets of 8-10 up to 50 kilo
Calfs 10 sets @ 40

Sunday-Shoulders and Tris
Seated barbell press 3 sets of 8-10 up to 82 kilo
Side lat machine 3 sets of 10-16 up to 60 kilo
Rear delt machine 3 sets of 8-10 up to 60 kilo
Press machine 3 sets of 8-10 up to 70 kilo
Close grip 3 sets of 8-10 up to 95 kilo
Dips 3 sets of 8-10 up to body weight
Pushdowns 3 sets of 8-10 up to 80 kilo

cheers people
#1

13 Replies Related Threads

    AdamSimpson
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    RE: Advice on my training routine 2007/06/06 22:21:23 (permalink)
    the basic scheme looks ok but far to much volume mate, 9 sets for biceps just isnt needed mate, have big compounds hit the muscle group and use 1 maybe 2 if your very advanced isolation moves for the smaller muscle groups. might wanna take it back to the drawing board and put more emphasis on compound lifts because that program is gonna leave you wrecked, ideally you should be at the gym from 40-60 minutes.

    You are not your Job
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    You are the all singing all dancing crap of the World.
    #2
    AdamSimpson
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    RE: Advice on my training routine 2007/06/06 22:22:07 (permalink)
    this is not including cardio mate, so if you want to start cardio at your gym throw in an extra 30-40 minutes after training

    You are not your Job
    You're not how much money you have in the Bank
    You're not the car you Drive
    You're not the contents of your Wallet
    You're not your ****in Khakis
    You are the all singing all dancing crap of the World.
    #3
    bash31
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    RE: Advice on my training routine 2007/06/07 11:09:22 (permalink)
    Hey jabybebus

    Thanks for the reply, do you have any suggestions on say shoulders etc? The ereason it takes longer each time is that the heavier i go the more rest between sets I need. As for being wrecked, I am having a week off because I am so wrecked.
    #4
    AdamSimpson
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    RE: Advice on my training routine 2007/06/07 11:58:33 (permalink)
    well this is the routine i currently use, its a 4 day upper lower split and focuses heavily on compounds which might be worth a try mate, as always make sure your getting the most out of your diet because progress simply wont happen if its not nailed

    Monday Sets~Reps
    Flat Wide Grip Bench 4~8
    Dumbell Single Arm Row 4~10
    Incline Wide Grip Bench 3~8
    Weighted Tricep Dips 3~10
    EZ BB Curls 3~12


    Tuesday
    BB Squats 4~10
    Deadlift 4~8
    Calf Press 3~20
    Hanging Leg Raise 3~12



    Thursday
    Flat Wide Grip Bench 4~8
    Seated Rows 4~10
    Incline Wide Grip Bench 3~8
    Close Grip Chinups 3~10
    EZ BB Skullcrushers 3~12


    Friday
    BB Squats 4~10
    SLDL 4~8
    Standing Calf Raise 3~20
    Hanging Leg Raise 3~12

    might wanna alter the hanging leg raises, they can be quite demanding and if ya cant do them just swap for cable crunches

    You are not your Job
    You're not how much money you have in the Bank
    You're not the car you Drive
    You're not the contents of your Wallet
    You're not your ****in Khakis
    You are the all singing all dancing crap of the World.
    #5
    bash31
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    RE: Advice on my training routine 2007/06/07 22:22:03 (permalink)
    to be honest, this does not really look like a bodybuilding workout, my back would be killing me if I did squats and deadlifts in the same workout.
    #6
    ToxicToffee
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    RE: Advice on my training routine 2007/06/08 09:08:49 (permalink)

    ORIGINAL: bash31

    to be honest, this does not really look like a bodybuilding workout, my back would be killing me if I did squats and deadlifts in the same workout.


    if you like your plan, do it

    i dont, others will say no but if you get on and enjoy it.....do it

    weight training is about enjoyment after all?

    i like 4 day splits based mainly around compounds

    chest/shoulders
    back/traps

    legs
    arms


    something like that...but each to their own
    #7
    bash31
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    RE: Advice on my training routine 2007/06/08 15:33:44 (permalink)
    Cheers for the adivce Toxic

    So whats your opinion on my routine, and why, was just wondering what your views are-appreciate all comments.
    #8
    ToxicToffee
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    RE: Advice on my training routine 2007/06/08 19:36:11 (permalink)
    my 2p?

    for what its worth

    horrible


    over training
    poor exercise choice and order
    rep range is out
    #9
    bash31
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    RE: Advice on my training routine 2007/06/08 22:09:00 (permalink)
    any ideas on where you think I should change, ie reps, exercises frequency
    #10
    bash31
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    RE: Advice on my training routine 2007/06/10 10:05:59 (permalink)
    would just like some idea of where to adjust things
    #11
    AdamSimpson
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    RE: Advice on my training routine 2007/06/10 11:42:01 (permalink)
    why try and fix a broken routine when a new one is much easier and more practical option, go to the routines section at the top mate and look through them, look for one and you like and try it, theyre all balanced

    You are not your Job
    You're not how much money you have in the Bank
    You're not the car you Drive
    You're not the contents of your Wallet
    You're not your ****in Khakis
    You are the all singing all dancing crap of the World.
    #12
    bash31
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    RE: Advice on my training routine 2007/06/11 10:47:18 (permalink)
    cheers people, what I'm gonna do is may be cut a set here and there, lower the rest times and see how it goes as it works for me. Will also look at some new routines on here-you never know
    #13
    bash31
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    RE: Advice on my training routine 2007/06/11 17:40:31 (permalink)
    Actually may try frankies 5x5 just to mix it up
    #14
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