YB
BannerBanner

please critique my routine

Author
Lew86
Olympian Member
  • Total Posts : 558
  • Reward points: 6103
  • Joined: 2010/06/10 22:23:43
  • Location: Southend
  • Status: offline
2011/03/30 19:08:27 (permalink)
0

please critique my routine

Hi guys, I'm going to be running this routine for around 7 weeks untill my holiday.
 
I'm recovering from ankle surgery and have just starting introducing compound moves like squats and deads into my routine to try and get the size back in my legs.
 
I'm aiming to drop a small amount of bodyfat around the lower abs whilst trying to keep my size and hopefully put a bit of bulk back on, I'm around 14% at the moment, I weigh 82Kgs, and am 6,1ft.
I understand it isn't simple losing fat whilst gaining muscle, but I really don't want to commit to a "cut" as like i mentioned, I'm trying to go heavy to get a bit of size.
 
I'm looking to do High intensity cardio 3 times a week at the end of a weights session to try and shift it. whether it be on a bike, cross trainer, or treadmill.
 
My weekly routine:
 
Sunday: Chest and Bi's. Barbell press, cable flyes, incline dumbell press, decline press (smith machine) chin up's, dumbell curls, hammer curls. 20 mins HIIT cardio
 
Tuesday: Ab's and cardio. Weighted russian twists, weighted decline crunches, cable woodchops, plank, oblique dips. 20 mins HIIT cardio
 
Wed or Thurs: Legs and shoulders. Squats, overhead barbell press, dumbell lunges, front raises, calf raises, shoulder resistance machine.
 
Friday: Back and Tri's. Pull ups, deadlifts, upright row, lat pull downs, reverse cable crossovers. Close grip bench press, tricep rope, weighted dips, tricep kick backs. 20 Mins HIIT.
 
Any imput would be grateful, thanks.
 
The rep range either 4 sets of 8, or 3 sets of 10
#1

5 Replies Related Threads

    naththebeast
    Pro-Member
    • Total Posts : 4922
    • Reward points: 6201
    • Joined: 2008/06/17 22:42:46
    • Location: Brighton
    • Status: offline
    Re:please critique my routine 2011/03/30 19:37:42 (permalink)
    0
    doing HIT after a weights session is probably not your best option, after a weights sessions performing a good HIT session would be tough work, try and keep them seperate if possible.
     
    Routine doesnt look too bad, would drop a tricep exercise or 2 though, most likely kickbacks.
    Also for legs add in some direct hamstring work, maybe something like SLDL's



    #2
    Lew86
    Olympian Member
    • Total Posts : 558
    • Reward points: 6103
    • Joined: 2010/06/10 22:23:43
    • Location: Southend
    • Status: offline
    Re:please critique my routine 2011/03/31 20:39:12 (permalink)
    0
    Cheers Nath,
     
    I'm probably going to do the cardio on the days I'm not weight training.
     
    I just hope by doing the cardio it will shift the small bit of fat and not lose any size.
     
    I'm also cutting my carb intake down an keeping the protein high (around 280grams a day)
     
    Sound good or should I keep carb consumption at the same level?
    #3
    naththebeast
    Pro-Member
    • Total Posts : 4922
    • Reward points: 6201
    • Joined: 2008/06/17 22:42:46
    • Location: Brighton
    • Status: offline
    Re:please critique my routine 2011/03/31 20:49:09 (permalink)
    0
    well cutting carbs is a common tactic used for cutting, worth a shot and see how you go, i dont do it as feel like i have no energy whenever i do it, but if keeping carbs low make sure there are good fats in your diet to make up for it.
    Worth giving it a go, see how it goes and if not much good for you then add them back in place of other calories



    #4
    Lew86
    Olympian Member
    • Total Posts : 558
    • Reward points: 6103
    • Joined: 2010/06/10 22:23:43
    • Location: Southend
    • Status: offline
    Re:please critique my routine 2011/03/31 21:22:50 (permalink)
    0
    Cheers mate, I'll give it a go and see how I feel. I've never gone without a decent amount of carbs before.
    Lets hope I can hack it
    #5
    kaldog
    Pro-Member
    • Total Posts : 7044
    • Reward points: 5598
    • Joined: 2007/07/11 16:28:33
    • Status: offline
    Re:please critique my routine 2011/03/31 21:51:33 (permalink)
    0
    so are you aiming for maintenance cals or what?
     
    HIT after training as said isnt a good idea. maybe do some lighter steady state cardio after training instead? i know you said you dont want to commit to a cut but im probably a similar bf% as you and thats what im doing. once you shift the fat its gone and youll be a lot happier with your physique and from there can work on adding lean mass without ever adding much extra body fat (if youre careful!) and can have a physique youre happy with year round. thats my take on it - might be easier to pick a goal and focus on it rather than try two things at once and get frustrated with progress
     
    not a lot of leg work in there - assuming cause youre just looking to build up slowly after your injury?

    Current goals: get back in the game
     
    #6
    Jump to:
    ©2018 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2018 APG vNext Commercial Version 5.5