Critique my workout please...

Discussion in 'Fitness & Nutrition' started by FrankMasterFlash, Oct 1, 2007.

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  1. FrankMasterFlash

    FrankMasterFlash OT Supporter

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    Alright, I was doing this workout about 5 months ago and have found pretty decent results. After my junior year of college let out for summer I grew very complacent an packed on about 15lbs of pure unhealthiness. The combination of daily fast food, lack of sleep, long hours at work made me make up excuses not to get to a gym and workout. Now school is back and I really need to get back to where I was. I blame last summer on pure laziness on my part and now I'm kicking myself for it.

    My stature and weight is not good right now. I am 21 years old 5' 6" tall and 192lbs. This has come from years of overeating partially from my parents upbringing. (I.E. I would have to eat at least a half of a box of mac and cheese before I could go out with my friends and play when I was way younger, around 8-9). But the only real person to blame is me because the food is going into my mouth.

    Now my goal is to get down to a decent weight (155-165), while putting on some muscle. My lowest weight was around 177lbs last April of 2007. (My peak was my sophomore year of high school (5' 2" 210lbs))

    My workout goes like this:

    Monday - Chest

    Flat bench dumbbell chest press - Weight: 55-60-65 - Reps: 8-6-4
    Incline bench dumbbell chest press - Weight: 50-55-60 - Reps: 8-6-4
    Decline bench dumbbell chest press - Weight: 50-55-60 - Reps: 8-6-4
    Dumbbell Flys flat bench - Weight: 20-25-30 - Reps: 10-10-10
    Machine Flys - Weight: 110-120-130 - Reps: 8-6-4
    Chest Squeeze - Weight: 110-125-140 - Reps: 8-6-4
    35 Minutes Elliptical Machine Random Workout @ 9.0Mph ~5.2 Miles (Doubt its accurate on the machine)

    Tuesday - Back and Abs
    Deadlifts - Weight: 225-230-235 - Reps: 8-6-4
    Dumbell Rows - Weight: 60-65-70 - Reps: 8-6-4
    Standing Machine Barbel like pull-ups - Weight: 125-130-135 - Reps: 8-6-4
    Lat Pull Downs - Weight: 120-130-140 - Reps: 8-6-4
    Seated Rows - Weight: 115-130-145 - Reps: 8-6-4
    ABS: Machine Crunches - Weight 100-110-120 - Reps: 8-6-4-6-8
    35 Minutes Elliptical Machine Random Workout @ 9.0Mph ~5.2 Miles (Doubt its accurate on the machine)

    Wednesday - Legs
    Squats - Weight: 225-230-235 - Reps: 8-6-4
    Leg Press - Weight: 360-365-370 - Reps: 8-6-4
    Seated Calf Raises - Weight: 135-145-155 - Reps: 8-6-4
    Leg Extensions - Weight: 180-190-200 - Reps: 8-6-4
    Standing Calf Raises - Weight: 130-140-150 - Reps: 8-6-4
    Leg Curls - Weight: 140-150-160 - Reps: 8-6-4
    35 Minutes Elliptical Machine Random Workout @ 9.0Mph ~5.2 Miles (Doubt its accurate on the machine)

    Thursday - Shoulders and Abs
    Dumbbell Shoulder Press - Weight: 55-60-65 - Reps: 8-6-4
    Barbell Shrugs - Weight: 185-195-205 - Reps: 8-6-4
    Upright Rows - Weight: 60-70-80 - Reps: 8-6-4
    Standing Side Lateral Dumbbell Raises along with Standing Front Dumbbell Raises - Weight: 15-20-25 - Reps: 8-6-4
    Machine Shoulder Press - Weight: 140-150-160 - Reps: 8-6-4
    Machine Seated side lateral raises - Weight: 120-130-140 - Reps: 8-6-4
    ABS: Machine Crunches - Weight: 100-110-120 - Reps: 8-6-4-6-8
    35 Minutes Elliptical Machine Random Workout @ 9.0Mph ~5.2 Miles (Doubt its accurate on the machine)

    Friday - Arms (Biceps and Triceps)
    Seated incline dumbbell curls - Weight: 25-30-35 - Reps: 8-6-4
    Flat Bench Triceps Kickbacks - Weight: 25-30-35 - Reps: 8-6-4
    Standing barbell biceps curls - Weight: 50-60-70 - Reps: 8-6-4
    Seated Dumbbell overhead extensions (Both Hands) - Weight: 60-70-80 - Reps: 8-6-4
    Preacher Curl - Weight: 35-40-45 - Reps: 8-6-4
    Laying Triceps Extensions - Weight: 35-40-45 - Reps: 8-6-4
    Machine Preacher Curl - Weight: 80-90-100 - Reps: 8-6-4
    Machine Rope Triceps Extensions - Weight: 80-90-100 - Reps: 8-6-4
    35 Minutes Elliptical Machine Random Workout @ 9.0Mph ~5.2 Miles (Doubt its accurate on the machine)

    Saturday and Sunday rest.

    I'm looking for your help on getting the most out of my workout. I tried to base it best upon the sticky but I am looking for some sound advice. Like what could be added, more or less reps different workouts, anything would be more than I could ask for.

    Thanks again!
    :)
     
  2. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    It looks sorta all over the place man, you amy want to think about adding more volume to the compound lifts,and cutting out some of the accesory stuff.
     
  3. hootpie

    hootpie New Member

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    I prefer doing legs on Monday for two reasons:

    1) I'm not fighting for a bench...Monday seems to be universal chest day at all the gyms I've been too.
    2) I like to do legs at the beginning of the week

    If you decide to do legs on Monday, do chest on Tuesday and back on Wednesday.

    I don't think doing back and abs on the same day is a good idea. Your lower back will tighten up and abs involves stretching out your lower back...sounds like an injury waiting to happen.
     
  4. Felix

    Felix Its good to be me.

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    Thats a lot of exercises, I'm still new to this whole thing, but you might want to cut down on the # of different exercises and instead put more effort towards 3 or 4 for each group.
     
  5. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    I disagree with the last part, I think you can do abs any day, and everyone needs to do allot of ab work.
     
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