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Please critic my AAS lifting routine

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Allstr921
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2009/07/23 04:48:05 (permalink)

Please critic my AAS lifting routine

I've been lifting for a long time and my body responds great to lifting, never really experienced overtraining or plateaus.  I want to try something alittle different being I am 5 months post shoulder surgery but want to get my size back without hurting the shoulder so I want to do a volume training routine while on a 16 week course of Test and Deca 250mg shots every 5 days.  Here is what I'm thinking, all in the 8-10 rep range with highest weight I can handle
 
Mon - chest
Bench Press 5-6 sets  (225lb max, would love to be able to get to a point where I can rep out 225 40-50 times in one set as a max day like on a thursday)
Incline Machine Press 5 sets
Lower abs to failure
 
Tuesday - back
Lat pulldown 5 sets
Deadlifts 5 sets
 
Wednesday - legs
Leg Press 5 sets (double my bodyweight = 500lbs)
Leg curls  3 sets
Leg ext    3 sets
Calf raises  3 sets
Upper abs to failure
 
Thursday
Cardio day
Full ab day (upper, lower, obliques)
 
Friday - Arms
Barbell curls  5 sets
Dumbbell curls  5 sets
Tricep Pressdowns 5 sets
Rev Tricep pressdowns to failure
Wrist curls and rev wrist curls to failure
 
Sat and Sun off
 
Mon, Tues and Thursdays I would do my shoulders which is light routines with front raise, side raises, internal/external rotations and shrugs.
 
I cant do alot of the power movements because of my shoulder and also want to wait on pull ups. 
 
Are there any bodyparts that I am missing?  Am I doing enough sets on my big bodyparts (should I do more or less?) I want to hit all my bodyparts with every weight and exercises I feel comfortable I wont hurt my shoulder with so I can make the most gains while on cycle.  I also plan to do cardio in the mornings and lifting at night as much as my schedule allows.....
 
Thanks for the critque guys, I really appreciate it
post edited by Allstr921 - 2009/07/23 04:49:44
#1

3 Replies Related Threads

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    naththebeast
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    Re:Please critic my AAS lifting routine 2009/07/23 08:02:53 (permalink)
    would add bent over rows to back day, and something like chest flyes for chest, could also add something like seated row.

    Also are squats out of the question for legs, due to weight on shoulders? If not then add them in, if yes then dont worry.



    #2
    Allstr921
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    Re:Please critic my AAS lifting routine 2009/07/23 21:48:27 (permalink)
    Ok, I'll add the bent over rows and seated rows.  I cant do flyes with my shoulders nor can I do squats because it puts strain on my shoulder
    #3
    Allstr921
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    Re:Please critic my AAS lifting routine 2009/07/23 21:48:39 (permalink)
    thank you
    #4
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