Please critique my routine

Discussion in 'Fitness & Nutrition' started by Epik High, Jul 17, 2009.

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  1. Epik High

    Epik High OT Supporter

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    I know a lot of you are tired of seeing these type of threads, others like me are dead bored at work. I've never ever had my routine analyzed by anyone else and I have no idea if I should workout harder, less, etc.

    Height: 5'7
    Weight: 154lbs
    Goal: Cut enough to lose this annoying pudge around my waist. I was at 160 about 2 months ago.

    Diet:
    Meal 1: Bowl of Kashi Crunch with nonfat milk
    Meal 2: AlltheWhey 2 scoops (40g of protein) and water
    Meal 3: 2 tablespoons of peanut butter and/or handful of almonds
    Workout: 40-50 minutes of lifting or cardio
    Meal 4: Standard meal from company's cafeteria...for example a tuna melt and salad. This is my biggest meal of the day.
    Meal 5: AlltheWhey 2 scoops (40g of protein) and water
    Meal 6: 2 6-8 oz of chicken + steamed veggies

    Workouts:
    I usually workout during lunch so I have like 40-50 minutes.
    Mon. - Chest
    4x10 incline/decline press from 135lbs - 185lbs
    3x10 standard bench from 135lbs - 185lbs
    3x10 db flys from 40lbs - 50lbs
    3x10 dips non weighted

    Tues. - Cardio
    Usually just run on the treadmill for 30 minutes overall. Start with 6mph, then walk at 10 minutes, then run until the 20 min. mark. From here I up the treadmill speed to 11 mph and run for 1 minute, then slow down to a walk until my heart rate goes back to 140bpm (couple minutes), then I do the same thing again.

    Afterwards I might hit the punching bag for 15-20 minutes

    Wed. - Legs
    4x10 squat from 135lbs - 205lbs
    3x10 deads from 135lbs - 185lbs
    3x10 leg extensions from 100lbs - 140lbs
    3x10 leg press *I have no idea, 250 lbs or something

    Thurs. - Cardio *Same as Tues.

    Friday - Back
    4x10 upright rows from 65lbs - 135lbs
    3x10 lat. pulldowns from 100lbs - 140lbs
    3x10 sitting machine rows from 100lbs - 140lbs
    3x10 lat pulldown behind head - light, like 60lbs
    3x10 pull ups

    Sat. - Arms + 20 minutes of boxing. I workout shoulders, bi's and tri's

    Sunday - Cardio + 30 min. of punching bag

    All in all, what are your thoughts? I've been working out for about 5 years with slow progression from 130lbs. Cardio has always been a weakpoint for me cause I can't stand a constant activity, I greatly prefer explosive activities like kickboxing and sprinting.

    I've never been at a low bodyfat and want to seriously try achieving it without losing muscle and looking like a twig. I'm considering doing an EC Stack to help out, but at the same time am willing to up the cardio or change my diet if appropriate.
     
    Last edited: Jul 17, 2009
  2. Jay

    Jay My shit don't stink

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    holy fuck you can fly 80-100lb bells :eek4:
     
  3. Epik High

    Epik High OT Supporter

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    lol no, 40-50lb dumbbells
     
  4. MaineSucks

    MaineSucks OT Supporter

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    If you only have 30-45min 3x a week to lift I'd check out Jim Wendler's 5/3/1 routine. The eBook is 20 bucks and it outlines everything including accessory movements. The routine makes you train smart and efficient. Lots of compound lifts.

    You will put on lots of muscle and you will set personal records every week.

    I'd use the diet in Pur's Wanna Be a Bodybuilder thread as a starting point.

    5 years of lifting and you don't really have much to show for it. When this happens, you are doing something wrong.
     
  5. Hood Moses

    Hood Moses I part the Black Seas...

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    Follow this for swoleness
     
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