Evaluating The Routine of a Relative Newcomer

[William [Will]]

I have only been lifting since February or March at they very earliest. Everything I've done up to this point has been what I've picked up a from a couple others, customized in a way that I think I can handle.

I was taking MuscleTech's Hydroxycut and Cell-Tech, before they ran out. With that in mind, I was hoping that someone could look at the following and offer suggestions, changes, and tell me what sort of supplements I should be taking (and, if possible, where I can get them cheaply)!

WORKOUT ROUTINE – 2006.05

NOTE: In Addition to the following lifting routines, I do 100 stomach crunches and 40-50 push-ups each morning when I wake up. As well, I try to go to the track late at night every day but Tuesday and Friday (leg days) to run a mile. For every exercise listed below, I perform 4 sets of 15. I am not taking any supplements at the present time. My goal is not to “get big”, per say, but to get real cut and grow stronger.

Sunday

(off)

Monday

-Shoulders: Seated Dumbbell Press
-Chest: Dumbbell Bench Press
-Shoulders: Standing Barbell Press
-Chest: Inclined (Heavy Bar) Bench Press
-Shoulders: Side Raises
-Chest: Barbell Bench Press
-Shoulders: “Hammer Strength” Press Machine
-Chest: Seated Flyes/Extension Machine
-Abs: Decline Bench Sit-Ups

Tuesday

-Biceps: Hammer Curls (Dumbbells)
-Quadriceps: Leg Press
-Biceps: Standing Barbell Curls
-Hamstrings: Lying Leg Curls
-Biceps: Seated “Hammer Strength” Curl Machine -OR- Seated Dumbbell Curls
-Calves: Seated Calf Raises -OR- Standing Calf Raises
-Abs: Kneeling Oblique Machine (60 reps on each side)

Wednesday

-Triceps: Pushdowns w/ Rope
-Back: Wide-Grip Pulldowns
-Triceps: Rear Cable Extensions
-Back: Plate Pulls?
-Triceps: Pushdowns w/Close-Grip Triangle
-Back: Iso/Lat “Hammer Strength” Pulls (Machine)
-Triceps: Lying Dumbbell Extensions (similar to skull-crushers)
-Back: Seated Cable Pulls
-Abs/Lower Back: Angled Thing That You Bend On?

Thursday

-Shoulders: Seated Dumbbell Press
-Chest: Dumbbell Bench Press
-Shoulders: Standing Barbell Press
-Chest: Inclined (Heavy Bar) Bench Press
-Shoulders: Side Raises
-Chest: Barbell Bench Press
-Shoulders: “Hammer Strength” Press Machine
-Chest: Seated Flyes/Extension Machine
-Abs: Decline Bench Sit-Ups

Friday

-Biceps: Hammer Curls (Dumbbells)
-Quadriceps: Leg Press
-Biceps: Standing Barbell Curls
-Hamstrings: Lying Leg Curls
-Biceps: Seated “Hammer Strength” Curl Machine -OR- Seated Dumbbell Curls
-Calves: Seated Calf Raises -OR- Standing Calf Raises
-Abs: Kneeling Oblique Machine (60 reps on each side)

Saturday

-Triceps: Pushdowns w/ Rope
-Back: Wide-Grip Pulldowns
-Triceps: Rear Cable Extensions
-Back: Plate Pulls?
-Triceps: Pushdowns w/Close-Grip Triangle
-Back: Iso/Lat “Hammer Strength” Pulls (Machine)
-Triceps: Lying Dumbbell Extensions (similar to skull-crushers)
-Back: Seated Cable Pulls
-Abs/Lower Back: Angled Thing That You Bend On?

 

[xblitz44x]

What are your goals?

I see quite a few issues with your plan.

1) You're lifting 6 days a week. 4 should be plenty. 5 would work if you needed a day just for cardio and to do some direct arm work.

2) How the hell are you going to do an entire "Chest/Shoulder Day" on Thursday after destroying your triceps like that on Wednesday?

3) You're doing way too many isolation movements, in my opinion. Trading the seated hammer curl machine for chins would take care of your biceps and back. Think more in the way of full body movements instead of isolation.

Read this thread: http://www.elitefitness.com/forum/showthread.php?t=375215

Take notes from there. Start off with a nice Single Factor 5x5 program which focuses on the deadlift, squat, and bench press. Keep the reps and sets constant so you can judge your progress. Put a little bit more weight on the bar each week and make slow but steady gains.

 

[Protobuilder]

I agree w/ that ^^.

Here are a couple other options, both are outstanding programs:

http://forum.bodybuilding.com/showthread.php?t=712752

http://www.bodyrecomposition.com/forums/showthread.php?t=6324 (the routine is in the first post, shaded box)

 

[rick_hfh]

Welcome to Elite Will. I thnink that you are overtraining a bit. You are hitting triceps, directly or indirectly, 4 out of the 6 days you are lifting. I have experienced best gains training each bodypart once a week. Also you are doing 16 sets for shoulders, wich is a relatively small muscle group. And 16 sets for chest, wich is a large group. If you want to get ripped diet down to 8-10%. Then even your pecker will look ripped.
Good luck and keep us posted.

 

[Creepusmaximus]

Food and water is all you need. Don't waste your money.

 

[Creepusmaximus]

I would do tri's and chest on the same day.
Bi's and back same day.
Legs get their own day.
Shoulders get their own day or do them before legs.
Your over training.
I wouldn't do more than 9-10 sets per body part.

 

[William [Will]]

xblitz: My goal is to get stronger and gain muscle, yes, but in a way that I become (and stay) lean/cut.

I will be editing the first thread next week to show how much weight I'm lifting for each exercise.

I was thinking of taking BetaGen, and picking up more Hydroxycut. Thoughts on that?

 

[Tweakle]

Everything you are doing is wrong. You need to read, a lot.

start here with all the articles

www.ironaddicts.com

 

[xblitz44x]

xblitz: My goal is to get stronger and gain muscle, yes, but in a way that I become (and stay) lean/cut.

I will be editing the first thread next week to show how much weight I'm lifting for each exercise.

I was thinking of taking BetaGen, and picking up more Hydroxycut. Thoughts on that?

I seriously suggest reading that thread I posted. Try to understand why choosing the 3 core movements and doing them 2-3 times a week is better than doing a thousand supplemental exercises once per week. Maybe try this which worked for me the first time around:

Monday:
Bench
Row
Dip
Chinup

Tuesday:
Squat
Deadlift
Calves

Thursday:
Bench:
Row:
Overhead Press:
Chin:

Friday:
Squat:
Shrug
Calves

Keep it nice, simple, and heavy. Keep good form and work on very slowly increasing the poundages each week. If you eat just above your maintenence calories you should put some size on gradually and won't accumulate the unwanted fat.

Hydroxycut is crap. If you're trying to put size on you have to eat a little more than what it would take to stay the same. Hydroxycut won't 'cut' you if you're taking in an excess amount of calories, WHICH IS OK. If you need it for the energy get some cheap caffeine pills instead. Set a goal in strength or size gains (whether it's the mirror or scale). When you've hit your goal then you can go on a 6-8 week cutting cycle where you'll take in a little bit less than maintenence calories and start slowly cutting fat.

Good luck and I really hope you do it the smart way instead of wasting your time.

 

[William [Will]]

I appreciate your advice, very much so, but I do have one more immediate question: How do I determine what my "maintenance calories" are? All I do is eat healthy foods when I'm hungry, and try to get as much protein into these meals as possible. I know Bill Phillips and others would reccomend 6 small meals a day, each with a portion of protein and carbohydrate.