Critique my routine and diet

Discussion in 'Fitness & Nutrition' started by KingLouis, May 9, 2005.

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  1. KingLouis

    KingLouis Al Capone with a badge

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    Hey guys, this in reference to http://forums.offtopic.com/showthread.php?t=1775941 . First off, thanks for all the responses from there, it's all greatly appreciated :bigthumb: . I've decided to go ahead with bulking as that appears to be the more approrpriate way to go.

    Here's a fitday of my diet (5'11", 80kg/176lb):
    [​IMG]

    And here's my routine (done MAX OT style, 2 sets per exercise at 4-6 reps):



    Sunday
    Shoulders

    Dumbbell Seated Shoulder Press

    Barbell Upright Rows

    Dumbbell Rear Lateral Raises

    Triceps

    Barbell Close-Grip Decline Bench Press

    Dumbbell Seated Incline Tate Press

    Biceps

    EZ-Curl Bar Bicep Curls

    Cable Bicep Curls


    Monday

    Back

    Barbell Bent-Knee Rows

    Cable Seated Close-Grip Rows

    Lower Back

    Barbell Bent-Knee Good Mornings

    Lats

    Cable Wide-Grip Lat Pulldowns

    Assisted Wide-Grip Pullups

    Traps

    Barbell Shrugs


    Wednesday

    Chest

    Dumbbell Flat Bench Press

    Dumbbell Incline Bench Press

    Dumbbell Flat Bench Flyes

    Forearms

    EZ-Curl Bar Reverse Curls

    Dumbbell Wrist Curls

    Barbell Reverse Wrist Curls


    Friday

    Thighs

    Barbell Squats

    Barbell Straight-Back Stiff-Leg Deadlifts

    Barbell Step-Ups

    Calves

    Sled 45° Calf Raises

    Cable Seated Calf Raises

    Abdominals



    Cable Stability Ball Crunches

    Dumbbell 45° Side Bends





    I know that flyes aren't liked by MAX OT, but my chest is weak as shit :wtc: . My big 3 so far is: bench = 65kg x 4, squat = 100kg x 2 and DL = 110kg x 6.

    I want to do 3 chest exercises to fix that up, and it feels wrong to do 3 bench press movements in a day (or is it?). Any alternatives?

    Well that's it. Critique away!

    Thanks in advance!
     
  2. grampositivecocci

    grampositivecocci New Member

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    christophers routine, you, now
     
  3. ryazbeck

    ryazbeck New Member

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    3 or 4 sets per exercise
     
  4. KingLouis

    KingLouis Al Capone with a badge

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    Thanks for the quick responses. How about the diet though?
     
  5. KingLouis

    KingLouis Al Capone with a badge

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    And also under the Max-OT training method, you do 2-3 sets and keep the workout to an hour or less. If I do what I do with 3-4 sets, that'd take a while. Unless Max-OT is flawed :hs:
     
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