My 3 day a week training program....PLEASE critique

[visions]

I appreciate any comments

alright I'm 5'10 175 10% BF I'm looking to bulk up to about 15 lbs over a 6-8 week period depending on the progress I make.

Training
Monday

Straight legged Deadlifts 1 max set of 20.
DB Overhead Press - 5 sets of 5
Squats - 5 sets of 3
Seated Calf Raise - 2 sets of 20

Wednesday

Barbell Rows - 5 sets of 5 (this is for back right corn??)
DB bench incline - 5 sets of 5
Deadlifts - 1 set of 20
Standing Calf Raise - 2 sets of 20

Friday

Shrugs - 5 sets of 5
Dumbell Curls - 5 sets of 5
Dips - 5 sets of 5
Squats - 5 sets of 5 with weight from Monday


Supplements

Creatine 2 x 5g servings per day
Whey 3 servings per day
Glutamine 3 5g servings per day
ALA 600-800 mgs per day


Diet
8:30 1 cup of oatmeal
1 serving of whey
1 10g serving of glutamine

10:30 1 serving of whey
7 eggs white
4 tbsp of natural peanut butter

1:00 8oz of London broil steak
1 cup of Brown rice or wheat pasta
1 serving of green veggies (brocilli, asparagus, carrots, peas)
1 serving of whey

4:00 pre workout myoplex w/5g serving of creatine
4 tbsp natural peanut butter

5:00 1 serving of whey
6:00 workout

8:00 post workout myoplex w/5g serving of creatine
80z London broil steak
1 cup of brown rice of wheat pasta
1 serving of green veggies

10:00 1 10 gram serving of glutamine

I'm not really sure of what this totals for calories, protien, carbs or percentage breakdown, I've just tried to emualte some of the bulking diets that I have researched throughout the site??

I started yesterday
deads = 115 for 20
shoulders = 5 sets of 5 with the 60's
Squats = 225 for 5 sets of 3

I haven't trained in over a week so I'm gonna go somewhat light this week just to get back in to it. I'll keep the updates comin. Oh and thanks again for all the help corn

 

[diamonddiceclay]

honestly, you are crazy to do squats with upper body on same day. 3 days a week is too few lifting days to properly hit each body part

 

[visions]

yea this program has definitely seemed to stir some controversy but based on the results that I have seen throughout other members of the board I think it is worth my time to utulize this regimen to bulk up over the next couple of months, I respect your opinion though.

 

[The Shadow]

honestly, you are crazy to do squats with upper body on same day. 3 days a week is too few lifting days to properly hit each body part

Take a look at the thread. EVERYONE on it averaged over 2 pounds per week while it was followed.

 

[The Shadow]

I appreciate any comments

alright I'm 5'10 175 10% BF I'm looking to bulk up to about 15 lbs over a 6-8 week period depending on the progress I make.

Training
Monday

Straight legged Deadlifts 1 max set of 20.
DB Overhead Press - 5 sets of 5
Squats - 5 sets of 3
Seated Calf Raise - 2 sets of 20

Wednesday

Barbell Rows - 5 sets of 5 (this is for back right corn??)
DB bench incline - 5 sets of 5
Deadlifts - 1 set of 20
Standing Calf Raise - 2 sets of 20

Friday

Shrugs - 5 sets of 5
Dumbell Curls - 5 sets of 5
Dips - 5 sets of 5
Squats - 5 sets of 5 with weight from Monday


Supplements

Creatine 2 x 5g servings per day
Whey 3 servings per day
Glutamine 3 5g servings per day
ALA 600-800 mgs per day


Diet
8:30 1 cup of oatmeal
1 serving of whey
1 10g serving of glutamine

10:30 1 serving of whey
7 eggs white
4 tbsp of natural peanut butter

1:00 8oz of London broil steak
1 cup of Brown rice or wheat pasta
1 serving of green veggies (brocilli, asparagus, carrots, peas)
1 serving of whey

4:00 pre workout myoplex w/5g serving of creatine
4 tbsp natural peanut butter

5:00 1 serving of whey
6:00 workout

8:00 post workout myoplex w/5g serving of creatine
80z London broil steak
1 cup of brown rice of wheat pasta
1 serving of green veggies

10:00 1 10 gram serving of glutamine

I'm not really sure of what this totals for calories, protien, carbs or percentage breakdown, I've just tried to emualte some of the bulking diets that I have researched throughout the site??

I started yesterday
deads = 205 for 20
shoulders = 5 sets of 5 with the 60's
Squats = 225 for 5 sets of 3

I haven't trained in over a week so I'm gonna go somewhat light this week just to get back in to it. I'll keep the updates comin. Oh and thanks again for all the help corn

Everything looks good. You might want to switch the order of the deads and squats on day 1 if you feel the need.

Work hard on the sets of 20 it will pay off big. Just trust the program and pm if you have any questions.

 

[The Shadow]

honestly, you are crazy to do squats with upper body on same day. 3 days a week is too few lifting days to properly hit each body part

RESULTS:


Zebo - 14 pounds in 5 weeks

http://boards.elitefitness.com/foru...0&pagenumber=13


Scrappy 17 pounds in 6 weeks(all but three days natural)


http://boards.elitefitness.com/foru...0&pagenumber=14


Fro 10 pounds in 4 weeks


http://boards.elitefitness.com/foru...0&pagenumber=10


I managed 12 pounds in 6 weeks as well.

 

[Lord_Suston]

Hmmm.... The only thing i find wrong to me at least is doing squats twice in one week. I know for my self that twice a week would really be tough on my ody, I'm just starting to do some sprinting and squats on different days and it was very tough. Your diet seems down pat. My suggestion is to do some tricept work since it looks like there is no tri excercise. Oh take a vitamin c supplemtent this will help your immune system and utilize calcium, which in turn will help your muscle heal and fire more efficiently.

 

[visions]

Re: Re: My 3 day a week training program....PLEASE critique

Everything looks good. You might want to switch the order of the deads and squats on day 1 if you feel the need.

Work hard on the sets of 20 it will pay off big. Just trust the program and pm if you have any questions.

just one thing? On wed the barbell rows are for back right, I just don't wanna confuse them for barbell upright rows?

 

[The Shadow]

Re: Re: Re: My 3 day a week training program....PLEASE critique

just one thing? On wed the barbell rows are for back right, I just don't wanna confuse them for barbell upright rows?

Yes. They are for back.

 

[b fold the truth]

Any update? Are these guys still growing?

B True