Critique my Routine/diet

[mrgravez]

I've been doing the same routine and in my flatbench and military press I've kind of hit a sticking point. I am considering switching from barbell bench to dumbells and instead of military press replace it with snatches. I also believe I'm not getting enough protein from my diet but I am not really sure so hopefully some of you can give me a little advice !

Monday: Bis/Tris (super sets after CG bench)
Close-Grip Bench 4x 10/8/6/4
Skullcrushers 4x 10/8/6/4
Tricep Pulldowns 3x 14/12/10
Seated Incline Dumbell Curls 4x 14/12/10/10
Standing Barbell curls 3x 14/12/10
Reverse curls 2x 10/10

Tuesday: Back
Dead lifts 4x 10/8/6/4
Lat Pulldowns 4x 12/10/10/8
or Pullups 4 sets until failure but usually deadlifts take a lot of energy out of me.
Seated rows 4x10/10/8/8

Wednesday Cardio
Run for 1.5 miles
Jumprope 10-15minutes
Abs work

Thursday: Bench
Flat bench 4x 10/8/6/4
Inclinde bench 4x 10/8/6/4
Cable cross overs 4x 14/12/12/10

Friday: Legs
Squats 4x 10/8/8/6
Leg Press 4x 12/10/8/6
forget the name off the top of my head
works the hamstrings 3x10/10/10

Saturday - Off / cardio if i am not tired

Sunday - Shoulders
Military Press dumbells 4x 10/8/8/6
Shrugs 4x14/12/12/10
Arnold Presses or Side/Front dumbell raises 3-4 sets


I recently gave up on my terrible diet of candy, soda, pizza, and all other terrible foods to try to cut some of my fat away.

Diet:
6:30 AM
1Cup Oatmeal mixed with fruit Bannana or Strawberries
1Cup Optimum Nutrition Whey Protein mixed with Water

11:30 AM
1-2 Chicken/Tuna/Roastbeef sandwich (depends what's in the fridge) on whole wheat roll
2 servings of vegetables or fruit

3:00 PM
2 scoops Whey Protein
Some nuts and more vegetables usually cucumbers or watermelon

6:00 PM
Chicken/Pork/Steak Dinner with 2-3 servings of vegetables with milk

9:00 PM Snack on more nuts or peanut butter/crackers mmm

 

[The Shadow]

Move the arm work to the end of the week after other major bodyparts have been trained - thats if you want to keep the same basic exercises.

 

[BiggT]

I agree, if you like that setup, the arm work should be stuck in at the end, reason being so that it doesn't interfere with your pulling and pressing, which is much more important and requires more freshness.

Also, man, don't short-sell close-grip bench, it isn't a "triceps" exercise, it is a compound, upper-body lift. You can really overload the upper body with it and reap some big gains.....I think doing it the day after all that shoulder pressing will limit the poundages used. Also, bag the Arnold presses and just worry about getting good at military presses. But definitely consider separating close grip and overhead work more, you can even close grip instead of flat bench and then do incline dumbell for some tit work.

One other thing with the diet, 5 hours is a H U G E gap between meals, you may want to consider something around 8:30 AM.