Critique my workout

Discussion in 'Fitness & Nutrition' started by OOTSABryan, Sep 30, 2006.

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  1. OOTSABryan

    OOTSABryan New Member

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    Location:
    South Texas
    Current stats:
    6'2" @ 192 pounds prolly between 15 to 18% bodyfat (i love brownies)
    Current max nums:
    Bench 225 x 2
    Squat 245 x 4
    Deadlift 335 x 1

    - Chest
    1. Flat bench
    135 x 8 (warmup)
    185 x 8
    205 x 4
    225 x 3
    245 x 2 (spotted)
    2. Incline Dumbs
    55’s x 8
    60’s x 6
    60’s x 6
    65’s x 4
    4. Standing cable flys
    45 x 8
    50 x 8
    50 x 8

    - Shoulders
    1. Pullups
    3 sets of 8
    2. Barbell rows
    95 x 8
    115 x 8
    135 x 8
    3. Power cleans
    135 x 8
    135 x 8
    155 x 6
    4. Lat raises
    10’s supersetted front & side
    15’s supersetted front & side
    5. Pulldowns
    100 x 8
    100 x 8
    115 x 6

    - Legs
    1. Squats
    135 x 8
    185 x 8
    225 x 6
    245 x 4
    2. Hamstring machine
    115 x 8
    125 x 8
    125 x 8

    - Tri’s/Bi’s
    1. Dips
    Bodyweight x 10
    Bodyweight + 25 x 8
    Bodyweight + 45 x 8
    2. Kickbacks
    10 x 8
    10 x 8
    15 x 6
    3. Preacher Curl
    65 x 8
    75 x 6
    85 x 6
    95 x 2
    5. Cable Pushdown supersetted with rope cable
    Rope 50 x 8, Bar 90 x 8
    Rope 55 x 8, Bar 100 x 8
    Rope 55 x 8, Bar 110 x 6
    6. Isolation Curls
    20's x 8
    20's x 8
    25's x 6
    7. Reverse curls
    45 x 8
    45 x 8
    55 x 6

    - Calves/Abs
    1. Leg press calves
    135 x 10
    165 x 8
    195 x 8
    205 x 6
    2. Decline abs
    Alternate left, right (3 sets)
    3. Hanging leg raise
    3 sets of 8
    4. Calf machine
    115 x 8
    115 (2 sets) 4 second holds
    5. Leg press calves
    135 x 21 (7 straight, 7 toes out, 7 toes in)

    - Deadlift day (about twice a month)
    135 x 8
    135 x 8
    185 x 8
    226 x 8
    275 x 6
    315 x 1 or 2 if I’m feeling good
     
    Last edited: Sep 30, 2006
  2. vtectyper

    vtectyper New Member

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    You do all that on one day, or how is it split up for each day
     
  3. Formz

    Formz Hipster Santa OT Supporter

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    That's a lot of fucking isolated movements for some one who is so skinny.
     
  4. Formz

    Formz Hipster Santa OT Supporter

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    And WTF deadlift day only twice a month?
     
  5. Devil

    Devil I have become my terror. OT Supporter

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    i only pull off the ground once every 5-7 weeks :rly:
     
  6. Formz

    Formz Hipster Santa OT Supporter

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    :werd:
     
  7. OOTSABryan

    OOTSABryan New Member

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    its divided up 5 days a week with deadlift day twice a month
     
  8. lif

    lif New Member

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    You should definately pull more than twice a month... and thats your only lower back exercise?

    I'd suggest an upper/lower heavy/light split with supplemental work on the other day.... but w/e
     
  9. LancerV

    LancerV Something Happened OT Supporter

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    You power clean 155 but only row 135 wtf...
     
  10. OOTSABryan

    OOTSABryan New Member

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    I just started power cleaning and I know I don't do it quite properly. The only part I think I do wrong is I don't get all the way down where my thighs are parallel to the floor. I only "dip" my legs down about half that far. Still working on getting it right.
     
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