please criticize/rate my daily routine...all opinions welcome

Discussion in 'Fitness & Nutrition' started by illmaticnyc, Jul 26, 2005.

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  1. illmaticnyc

    illmaticnyc New Member

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    so here it is guys. i would appreciate any feedback at all. ill start with diet and then training.

    Diet
    1. 730am-2 scoops whey shake and a piece of fruit
    2. 1030am-steel cut oatmeal
    3. 1230pm-grilled chicken breast with a salad and little olive oil or steamed/grilled veggies
    4. 3pm-cottage cheese with fruit
    5. 5pm-whey shake preworkout 1 scoop
    6. 6pm workout
    7. 730pm-whey shake postworkout 1 scoop with half scoop of sugar to illicit insulin response and a banana
    8. 830pm-grilled chicken breast and steamed veggies
    9. before bed cottage cheese with fruit or 2 scoops whey
    Workout
    Day 1-chest and triceps
    • Flat Bench with barbell. 4 sets=1x10,1x8,1x6,1x4. 2-3min rest between each set
    • Incline Bench with barbell 4 sets=1x10,1x8,1x6,1x4 2 min rest bet. each set
    • incline dumbell flies-same as above as far as reps and set amount goes
    • weighted dips-4 sets=4x6
    • laying down tricep extensions (skull crushers)=4 sets-1x10,1x8,1x6,1x4
    • behind head dumbell extensions= 2 sets 8 reps each set
    Day 2-Biceps and Back
    • Standing Barbell curls 4 sets=1x10,1x8,1x6,1x4
    • Standing dumbell curls 4 sets=same as above
    • Hammer curls 2 sets=same as above
    • reverse curls 2 sets=same as above
    • Weighted pull ups 4 sets=6-8 reps
    • seated lat pull downs 4 sets=1x10,1x8,1x6,1x4
    • seated cable rows 4 sets=same as above
    • one arm dumbell rows 4 sets=same as above
    Day 3-Legs-forearms
    • alternating week to week between squats and deadlifts-6 sets 12, 10, 8, 6,4,failure with squats. deadlifts 5 sets, 12 ,10,8,6,4 reps.
    • stiff leg dead lifts
    • calf raises 4 sets-12,10,8,6
    • general forearm workout
    Day 4- shoulders
    • dumbell military presses 4 sets=1x10 1x8 1x6 1x4
    • arnold presses 4 sets=1x10 1x8 1x6 1x4
    • lateral raises 4 sets 8-10 reps
    • reverse raises?? (workout posterior delt) 4 sets 8-10 reps
    • shrugs 4 sets
    • upright rows 4 sets or seated rows with rope and pull up to my chin
    on days i dont lift i try to get 30-45 min of cardio 2-3 times a week. on those same days ill do some stretching.

    thanks guys!
     
  2. n99nyrwg

    n99nyrwg New Member

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    Weight, height, goal?
     
  3. uf20wop

    uf20wop OT Supporter

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    why not put DL with back day?
     
  4. spd18x

    spd18x New Member

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    your workout is almost exactly identical to mine, except i do chest alone on one day, and shoulders and triceps on the same day. that, and i do squats and DL's both on legs day
     
    Last edited: Jul 26, 2005
  5. Mojo

    Mojo New Member

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    on day 3, i would change 'legs' to entire lower body and replace forearms with shoulder day.


    and i agree with sr20wop, deadlifts on back day vbmenu_register("postmenu_39500895", true);
     
  6. illmaticnyc

    illmaticnyc New Member

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    so you would do lower body and shoulders on the same day? not quite getitng what you were trhying to say but thanks everyone for the information

    what about my diet?

    height is 5'9 weight is 185. currently repping 315 on the bench at my last set.
     
  7. uf20wop

    uf20wop OT Supporter

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    i personally do

    1) chest/tri
    2) back/bi
    3) legs/shoulders

    works for me :dunno:

    i think that's what he was trying to say buy i could be wrong
     
  8. Phineas Q Stork

    Phineas Q Stork Active Member

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    I assume you are trying to lose weight?
     
  9. Mojo

    Mojo New Member

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    day 3 - lower body
    day 4 - forearms & shoulders
     
  10. illmaticnyc

    illmaticnyc New Member

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    thanks. that makes more sense. after my leg workout i wanna go home
     
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