How does this routine look?

[Francisco d'Anconia]

Ok peeps I'm goin on my next cycle. I want to do a routine that will get me in good shape hands down. For those out there who are in good shape how does this look?

==
3 sets of each exercise, taking approximately 60 seconds of rest between each set using a weight challenging enough to successfully complete 15 reps, no less (with the exception of pushups and pullups), but be fatigued on the last rep. Proper form must be maintained throughout.

Monday - Chest

· 25 pushups

· Nautilus chest press

· Nautilus incline press

· Pec deck machine (chest fly)

Tuesday - Back

· 5 pullups

· Seated rows

· Lat pulldowns

· T-bar rows

Wednesday - Shoulders

· Arnold dumbbell press

· Lateral raises

· Front raises

Thursday - Biceps/Triceps

· Nautilus curl machine

· EZ cable curls

· Hammer curls

· Tricep pushdowns

Friday - Cardio

Walking or running on the treadmill for 45 minutes at 65% to 75% of your maximum heart rate

Saturday/Sunday – Rest

Nutrition & Diet =========

Breakfast : 6 eggs, 6 whites, 7 yellow and 75g of oatmeal with raisins. Occasionally replace the eggs with a Protein Shake if schedule is tight.

Midmorning snack: Tinned Tuna in Wholewheat Pitta Breads

Lunch: 2 x Chicken Breasts, 75-100g Brown Rice or Pasta and green veggies

Mid-afternoon snack [Pre-Workout]: protein bar or Whey Protein Shake and a Banana

Post Workout: Whey Protein Shake and a Banana

Dinner: Grilled fish or chicken, brown rice or pasta, vegetables, and salad.

Evening Snack: Casein Protein Shake Protein shake or Low Fat Cottage Cheese (Slow Release Protein)

 

[moya]

...you dont do legs??? your diet is probably the only thing i can agree on...
you should read the training sticky above...
i dont see squats, bench, deadlifts, cleans, or for that matter, any really effective excersises... you should look into a good 5x5 program, but most importantly if you must do what you are doing... please add some leg work...

 

[Francisco d'Anconia]

Ok I switched it up a bit. Hows this look?

6:00am - The first part of the day you have to fight yourself. Its fun after that.

5 sets of each exercise, taking approximately 60 seconds of rest between each set using
a weight challenging enough to successfully complete 5 reps,

I can switch up the days.

Monday - Legs

· Leg presses

· Leg extensions

· Leg curls

· Barbell lunges

· Standing Calf Raise

Tuesday - Back

· Pullups Overhand

· Seated rows

· Lat pulldowns

· T-bar rows

Wednesday - Shoulders

· Arnold dumbbell press

· Lateral raises

· Front raises

Thursday - Biceps/Triceps

· Nautilus curl machine

· EZ cable curls

· Hammer curls

· Tricep pushdowns

Friday - Abs

· 30 Min of continuous Ab work.

Saturday/Sunday – Rest



Nutrition & Diet ========= (Needs to be adjusted)


Breakfast 6:00am [Pre-Workout]: 6 eggs, 6 whites, 7 yellow and 75g of oatmeal with raisins. N.O.-XPLODE
Occasionally replace the eggs with a Protein Shake if schedule is tight.

Workout 7:00am

Post Workout 9:30: Whey Protein Shake, CELLMASS, Green Tea, and a Banana

Midmorning snack 10:15: Tinned Tuna in Wholewheat Pitta Breads, Vitamin, Fish Oil, Calcium,

Nap (If inclined)

Lunch 1:00pm: 2 x Chicken Breasts, 75-100g Brown Rice or Pasta and green veggies

Mid-afternoon snack 3:30: protein bar or Whey Protein Shake, Banana

Dinner 6:30: Grilled fish or chicken, brown rice or pasta, vegetables, and salad.

Evening Snack 9:00: Metamucil, Casein Protein Shake Protein shake or Low Fat Cottage Cheese (Slow Release Protein)

 

[LucSulla]

Hmmm...a whole day just for arms and not a squat or deadlift in sight. Good thing I'm not in good shape, or that observation might mean something.

 

[SouthernLord]

Maybe combine a few of those day and add more compound lifts. Too much isolation and machines. Your diet looks clean but it's hard to tell since you do not list your stats or portion sizes. I would be undereating on that meal plan and I'm under 220 and natural.

 

[bblazer]

I see WAY too much use of machines in there. Plus compound exercises like squat, deadlift and bench seem to be only an afterthought when in fact they are the foundation of any weight training program. Think of those three like using testosterone with every cycle.

B-

 

[djeclipse]

Ok peeps I'm goin on my next cycle. I want to do a routine that will get me in good shape hands down. For those out there who are in good shape how does this look?

Going on a cycle with that shitty work out program?

I'm willing to bet that you could save yourself a lot of money, and your body a lot of "grief" by not going on a cycle and start doing some real lifting.

You will get better results on a good program and natrual then you will on that crap training and all the drugs in the world. Well maybe not all the drugs in the world, but your internal organs will thank you for it.

 

[LucSulla]

Going on a cycle with that shitty work out program?

I'm willing to bet that you could save yourself a lot of money, and your body a lot of "grief" by not going on a cycle and start doing some real lifting.

You will get better results on a good program and natrual then you will on that crap training and all the drugs in the world. Well maybe not all the drugs in the world, but your internal organs will thank you for it.

I have to admit that I harbor the same suspicion. Unless you're squatting in the 400s and deadlifting in the 500s, I would be willing to bet there is a long way you can go yet naturally by just adding more compound, free weight lifts.

 

[Francisco d'Anconia]

Thank you for all your responses. The reason I don't do dead lifts or squats is because I broke my spine (T5-T9) when I was 12 years old. My doctor said I can lift weights but I cant perform those exercises. I've been lifting now for about 3 years hard and even though I can't do the major lifting exercises I've been able to build a solid foundation without them. Instead I focus on 5 or 6 sets in the 12 rep range which has been enough to build muscle.

My overall goal is to get in shape like Hugh Jackman or Will Smith which I think I'm about a 1-1/2 away if I keep up the same pace. I'm not looking to get extremely huge but want to be a good all round athlete not loosing my speed and agility due to bulk.

I know its not the ideal program and I envy all those who can perform squats and deadlifts. I wish I could do them and know I could grow a lot faster if I did but I'd rather stick to my docs advice instead of hurting myself in the long run.

I've been on this board since 2002 and have followed everyones advice concerning AAS. If anything I've gone the safe route and only stuck with the weak anabolics thus far. I did my first cycle of Anavar at 50MG ED for 7 weeks at the begining of the year and gained 8lbs muscle and went from 21% BF down to 15%. Now I am somewhere around 14%.

Thanks again for all your advice. I know none of you are doctors but my doctor also isnt a bodybuilder. I think as long as I stick to his advice of no Squats and Deadlifts then listen to you great guys on the board. With a lot of hard work I can come up with a solution.

 

[fortunatesun]

Thanks again for all your advice. I know none of you are doctors but my doctor also isnt a bodybuilder. I think as long as I stick to his advice of no Squats and Deadlifts then listen to you great guys on the board. With a lot of hard work I can come up with a solution.

You've put your finger on the solution to your problem just now. It's necessary to visit a physician who specializes in sports medicine. Not only have opinions changed in the last several years but they've come up with inventive exercise ideas around certain problems. Slight investment now but years worth of smart advice to build on.

 

[Francisco d'Anconia]

I'd love to but right now I can't afford one nor do I have insurance so I'll have to take the advice given on this board. (Which I think is pretty good.)

 

[djeclipse]

I'd love to but right now I can't afford one nor do I have insurance so I'll have to take the advice given on this board. (Which I think is pretty good.)

I I wouldn't personally trust any kind of medical advice you get from an internet forum. For all you know that person giving the advice is just some dude guessing at what he/s he thinks you should do, without any actual research, facts, or evidence to back it up.

When it comes to a medical issue which you obviously have I wouldn't take advice from random strangers.

Personally I believe there must be a way you can start squatting and deadlifting after an injury like that, but I don't have any facts, or medical evidence to back that up so I didn't reply when I read your problem.

The last thing you want to do is hurt yourself even more because you listened to the wrong person on an internet message board.

 

[moya]

i i wouldn't personally trust any kind of medical advice you get from an internet forum. For all you know that person giving the advice is just some dude guessing at what he/s he thinks you should do, without any actual research, facts, or evidence to back it up.

When it comes to a medical issue which you obviously have i wouldn't take advice from random strangers.

Personally i believe there must be a way you can start squatting and deadlifting after an injury like that, but i don't have any facts, or medical evidence to back that up so i didn't reply when i read your problem.

The last thing you want to do is hurt yourself even more because you listened to the wrong person on an internet message board.

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