Critique my training routine...

[matto18]

..okay fellas. time for me to finally get serious about things and begin doing things right. i have been easing my way back into training constantly and have been working with the same routine for the last six months. i have seen a great deal of improvement, and could have seen much more if i had a better diet (which is in the works as we speak). but i know i'm probably doing a lot of things wrong still. i have divided my workouts into about four different weigh-training sessions and one cardio day. looks like this (roughly):

day one - chest/tris
bench
1x12
2x8
1x5
1x4
flys/pec dec
1x10
2x8
1x4
triceps
1x10
2x6

day two - back/bis
lat pulldowns (front)
1x12
1x8
1x6
1x4
lat pulldowns (back)
1x10
1x8
1x6
seated rows
1x10
1x8
1x6
kill the biceps
1x10
1x8
1x6

day three - shoulders
military dumbbell press
1x10
1x8
2x6
1x4
shrugs
3x15
lateral raises
1x12
1x10
front raises
1x12
1x10

day four - legs
extensions or presses
1x12
1x10
2x8
1x6
calves
1x12
1x10
1x8
1x6
hams
1x10
1x8
1x6

day five - cardio
30 min light jogging


i am fairly lean right now (probably 10% bf @170 lbs) and am looking to gain some LEAN size and strength before i go on an anavar-only cycle before summer. some help with my training pattern is more than welcome. although don't flame me too bad for what i'm doin. it ain't working too bad so far. but i can always use some help.

thanks fellas.

 

[c3bodybuilding]

Ok, no offense, but that routine is terrible. And from the sounds of things, you should stay away from cycling anything other than creatine for the next few years.

Try this out for a while, simple and effective:

Monday: Chest/shoulders/tris

Low incline press
pec style dips
milt press
lateral raises
closegrip bench

wednesday: legs
squats
leg press
lying leg curl
calf raises

friday: back and biceps
chins
bent over rows
deadlift
bicep curl (optional)

Eat lot's of protein and then when you think you've had too much to eat, chug down a shake. Always try to add weight to the bar while keeping good form.

 

[matto18]

so i should add much more rest, cut the cardio, and combine chest and shoulder day? doesn't seem TOO far off from what i'm doing now. and i know that i'm currently overtraining, but i've just recently dropped many of my recreation drug vices, and i almost NEED to do something in the gym everyday to reduce my anxiety. any other suggestions?

 

[Dave949]

Lose the pec deck, add inclines.
Lose the behind neck pull downs, add barbell rows.
Lose the front lateral raises.
Add squats and deadlifts.
Eat. Rest. Be patient. Grow.

 

[MattRecc]

Lose the pec deck, add inclines.
Lose the behind neck pull downs, add barbell rows.
Lose the front lateral raises.
Add squats and deadlifts.
Eat. Rest. Be patient. Grow.

what he said

 

[Deleted member 33117]

Lose the pec deck, add inclines.
Lose the behind neck pull downs, add barbell rows.
Lose the front lateral raises.
Add squats and deadlifts.
Eat. Rest. Be patient. Grow.

Yeah, and you may not be overtraining, it could be your drug use and a bad diet.

 

[Dave949]

Yeah, and you may not be overtraining, it could be your drug use and a bad diet.

Word up......and if your gonna use drugs mine as well use the kind that will actually improve your physique as opposed to frying the ol brain and bank account !!!!!

 

[matto18]

it wasn't much real hard drug use. just everyday pot use that i quit. still, it feels GREAT to be off that finally. it feels like i'm on crack 24/7.

thanks for all the advice guys!!!