Several Questions About My Current Routine!

[Vanchatron]

I'll start off with my stats so you know where I'm at experience wise etc:

Age - 20
Height - 5,10"
Weight - 252lbs
Bodyfat - 15%
Time Training - 6 Years
Currently working out at home with: Power Rack, Bench, Olympic Weight set (Barbell, EZ Bar, Dumbbells), Preacher Curl Attachment, Pull-up Bar.



The way I train is as follows (Routines are shown in the attachments):

I do routine One for 6 weeks using 6-8 reps. I then take a week off & do routine Two for 6 weeks using 6-8 reps. I then take another week off & revert back to routine One but this time I change the rep range from 6-8 to 10-12, and so on for routine Two.



I have several issues though that I'm hoping somebody can help me out with:


- For 6 years I've been doing lateral/behind the back raises purely for the fact that I've read articles etc saying that if you DON'T do these exercises, your shoulders will be neglected. When I do these exercises it seems as if I'm just wasting my time doing them, because they seem like (to put it bluntly) sh*tty exercises that aren't really doing much. Should these exercises stay in my routine, or will my shoulders grow from doing exercises such as Bench Press, Dips, Rows etc?

- Currently I'm doing Legs on Friday which is at the end of the week, and whenever I do legs on Friday I feel extremely fatigued/tired even after doing just 2 exercises. Would you suggest moving legs to Wednesday or even Monday so that I'm not fatigued from my previous workouts? The only thing is, I'm worried that if I were to do this, my OTHER workouts (the ones I moved around) would then suffer as opposed to the legs workout suffering.

- I'm also worried that I'm not currently doing ENOUGH leg work. I work out at home so I have limited equipment (as descrbed at the top of the post). I am only doing Squats, Stiff Leg Deadlifts & Calf Raises at the moment for my legs and am worried that this just isn't enough, although what can I do seeing as I don't have access to the majority of commercial gym equipment such as Leg press etc?

- I'm concerned about my triceps being overworked during the week. Monday I do Chest (indirect), Wednesday I do triceps (direct) and on Friday I do Military press (indirect). This means that my triceps are getting worked 3x a week. Is this a problem? If so, would you suggest adding shoulders to either be worked alongside chest or triceps so that my triceps are only worked twice a week as opposed to 3 times?

- Last of all (and this my seem cliche), how does my routine look as a whole?



Yes, you may be thinking "he's been training for 6 years and still needs to ask these questions?". Well I'll admit I'm a massive overanalyzer, and if something's on my mind I just need to clear it up, so that's why I've asked



Thanks a lot guys, and my workouts are attached incase you are interested. I appreciate any help I can get regarding these questions.


Workout One - http://img26.picoodle.com/img/img26/4/7/13/f_WorkoutOnem_e3c48a8.jpg
Workout Two - http://img32.picoodle.com/img/img32/4/7/13/f_WorkoutTwom_f06b3af.jpg

 

[ximor]

Well ill try to help you with what i know... your imageshack links are broken but based just on what you've posted how about trying a different mix of your mon/wed/fri schedule?

To lessen the tricep involvement how about trying:
Monday: Triceps (closegrip bench)
Wednesday: shoulders (military press followed by arnold presses)
Friday: Chest (widegrip bench)

To adress your issue of sustained intensity for legs i follow a 5x5 where i squat my 5x5 on monday and on fridays i do my 4x5 followed by a heavy triple. The Madcow version adheres to a mon/wed/fri squatting schedule but i just cant do the light wed squat.In that split i dont see you working your triceps too much plus it alleviates your worries about squatting so what the real loss?
I am by far, not the best source for info, but from one guy coming up from 140 to 180lbs in one year of serious work, this seems to be the best way to grow :O

 

[Vanchatron]

Sorry about the broken links, I have fixed them now, so you can see what my workouts are like.

 

[skyflyer231]

What are Bent Over 'Behind the back' Raises?

Do you mean Rear Delt Flys?

 

[Vanchatron]

Yes I mean Rear Delt Flys

 

[enigma4dub]

nothing brings out all three heads of your shoulders like heavy pressing, also the rear head is greatly effected by bent over rows. isolation should never take the place of lots of compound movements. thats the beauty of doing compound movements, they bring all the little cookie cutter muscles out because you have to work so hard.

in other words try the training information vault and start reading like a mad man. i have spent countless hours there. the main 5x5 thread is great, check out madcow's site. the type of training advocated there is one focused on training exercises not body parts. and using progression over time to get bigger and stronger. you train compound lifts multiple times per week, imho this is the way to go.