Lifting Plan and NO-XPLODE/WHEY

[Andystal03]

Messed the ankle up not long ago so I haven't done legs in ages sadly. Now that it's healed, here we go:

Monday/Thursday:
Bench Press - 3x5 145,155,165 - Add 5lbs weekly to each
Incline - 3x6 115, 125, 135
Flyes - 3x6 160,170,180 - MACHINE
Straight Bar Curls - 3x5 50,60,70
Triceps Pull downs - 3x6 95,105,115
Weighted Crunches - 3x15 120,130,140
Running - Whatever I can, just build it up

Tuesday/Friday:
Squat - 3x5
Leg Press - 3x8
Calf Raises - 3x10
Step Ups - 3x10 - Holding 20lbs

Wednesday:
Rows - 3x6 140,150,160
Shoulder Press - 3x6 150,160,170 - MACHINE
Lateral Raise - 3x8 20,20,25
Shrugs - 3x8 225,245,255
Back Extensions - 3x8 180,190,200
Weighted Crunches - 3x15 120,130,140
Running

All of this while playing a little basketball.

Whey Protein in the morning when waking up. No-xplode 30min before lifting.

- How does all of this sound? More protein? More triceps?

 

[desmond]

Re protein: whey should be consumed PWO, and u will need roughly 1 g per protein per lb, consumed at fairly regular intervals during the day.

As for ur routine:
(1) The back routine is not IMO enough. Consider deadlifts and pull ups (or lat pull down). The rationale for doing back once per week and legs/chest/arms twice per week is not obvious to me. Also, make sure you do rows properly - most people do bent over rows almost like upright rows.
(2) I don't see the point of doing flys with that rep range. Flys are a great pump exercise, they are not so much a power exercise. Ur routine seems more of a power routine, so its questionable whether flys belong in it, and if they do, use a higher rep range IMO.
(4) You have no lower back exercises (squats being ur closest thing). Consider adding one (hypers, deadlift, SLDL, good morning etc
(5) I don't understand ur weights. How can you should press more than your bench? Not possible unless you have some very unusual anatomy. Nor could anyone fly more than they bench.

 

[Andystal03]

1) I forgot to add in the Back Extension exercise. It's a machine and all that I am familiar with currently. I considered Deadlifts but have no one who could clearly show me proper form.
2/5) The Flyes I am talking about are machine, upright sitting position in which you close them in front of you. Hence the odd weight variation. Normally I do the normal amount and on the last rep hold for a few seconds. Shoulder press is also a machine. Sorry for not specifying.
3) Forgot 3? LOL
4) Same as the deadlifts. Unsure with what to do and how to properly do it.

Thanks. Needed some hardcore criticism.

 

[desmond]

Ok - I don't know what the machine is but get someone to show u deadlift. Use puny weight to start with.

The weightlifting stickies contain info on deadlift form. The most important thing is to avoid injury, ensure your back is arched not rounded. This will then mean ur lower back is working and avoid unnecessary stress on the spine. Secondly, I find that to get the best upper back workout from deadlifts, I need to keep my lats/back tensed the entire time. Otherwise, personally I find deadlifts more of a butt/hamstring workout. Make sure you do deadlift as a hip extension, not as squat, to involve the back to.

Re lower back exercises: Personally, it sounds like you are not experienced with weights. Too many people do SLDL and good morning with poor form (rounded backs) because of restricted hamstring and lower back flexibility. It would be better for you to do do hyperextension at least to start with IMO. A quick google will reveal what they are. Try to use your lower back primarily and not ur glutes for hypers

Regarding your flys, what you describe sounds like pec dec. The use of this exercise is more to encourage striations in the chest than develop size. I'm doubting this is ur concern ATM. Consider replacing this exercise with dips (legs back) or if you want something comparable to pec dec DB or cable flys. Dips will awesome develop your tris, which u refer to as a concern of urs with ur current routine

NOTE: if u want someone more learned/experienced to offer u advice, refer to Alc's thread that has a million posts

 

[Andystal03]

Sounds good. I will take a look at things and make changes. Anymore suggestions?