Critique my workout routine please..

Discussion in 'Fitness & Nutrition' started by Bad1le, May 11, 2005.

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  1. Bad1le

    Bad1le New Member

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    Ok, first here are some stats, I'm 6'2", ~208lbs. I don't really want to get huge but more of a tracy mcgrady type "cut" which I am not right now. I've been lifting for about 2.5 months now and I am def. starting to see a difference. My main area of concern is in my stomach and my chest area because there is still some fat there but not as much as I had before I started. I wasn't serious about the cardio for about the first 1.5 months maybe doing it 1-2 times per week for about 20-25 min. I have gotten serious about it since then, I try and do it 4-5 times a week minimum for about 30-35 min. I don't really follow a strict diet but I tried to watch what I ate for the first few months, these past few weeks I've gotten a lot more serious about it. When I started 2.5 months ago my weight was about 217. Like I said I have def. noticed some fat loss and I can tell I'm getting bigger but I'm just looking for some critiques on how to make the fat come off a little quicker.

    This is what my diet will generally look like, it's hard to keep it strict because I work w/ my dad and we eat diff. places for lunch all the time or sometimes I won't get to eat till I get home around 4-5pm (he has his own plumbing company).

    breakfast-either a bown of total cereal or a whey protein shake (mixed w/ 1% milk) whichever I have time for.

    lunch- Wherever we go I try and eat as cleas as possible (chicken, salad)

    Dinner-fish or chicken along with some brocolli

    I workout at night around 7:30 or 8pm and I'll have a protein shake before and after my workout. I'm also taking thermo burst (supposed to help w/ fat loss and energy)

    This is my routine:

    Monday Legs

    Squats (3 sets)
    Leg press (3 sets)
    Leg extension (2 sets)
    Leg curl (3 sets)
    Stiff leg deadlift (2 sets)
    Standing calf raise (3 sets)
    Seated calf raise (2 sets)

    Wednesday Back/biceps

    Deadlift (3 sets)
    Pullups (3 sets)
    Barbell row (3 sets)
    Dumbell row (2 sets)
    Shrugs (3 sets)
    Barbell curl (3 sets)
    Dumbell incline curl (3 sets)
    Hammer curl (2 sets)

    Friday Chest/shoulders/triceps

    Bench press (3 sets)
    Incline dumbell press (3 sets)
    Dips (2 sets)
    Military press (3 sets)
    Side laterals (2sets)
    Rear laterals (2 sets)
    Lying tricep extension/skullcrusher (3 sets)
    Close grip bench press (3 sets)

    On tues/thurs I'll do cardio (run 2 miles, rest for about 10 min. then I'll run another mile) and abs. I try and do cardio on my workout days as well when I wake up but sometimes I can't, I also try to do cardio on either sat. or sunday. Can you tell I'm trying to get in shape for the beach this summer..lol!

    Sorry for the long post, what do you guys think?
     
  2. blizzard0999

    blizzard0999 New Member

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    that is more or less what i do, but im no expert
     
  3. Bad1le

    Bad1le New Member

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    Anybody else?
     
  4. Damn it Bobby

    Damn it Bobby .

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    I do chest and tri, shoulders and legs

    do some Good mornings in your leg workout

    take out leg curl

    and on your chest day it looks like you only have one chest ex. switch it up with db incline and decline, maybe some flies or pec deck

    :dunno: that's what I would do
     
  5. Damn it Bobby

    Damn it Bobby .

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    and maybe some upright rows for shoulders
     
  6. Bad1le

    Bad1le New Member

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    Thanks for the reply, I was actually gonna add the db decline this week :)
     
  7. jackjohnson

    jackjohnson simple as something nobody knows OT Supporter

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    before you add that into your chest routine I'd read the article on benching in the archives.

    i prolly would just forget about any decline. but def add more stuff. switch your reg bench to db's some weeks. throw in db flys, and maybe the hammer strength if your gym has them
     
  8. Bad1le

    Bad1le New Member

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    Will do, thanks!
     
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