Please Scroll Down to See Forums Below 
Hello elitefitness. I wanted to post a training journal primarily to motivate myself and to have a link to refer to when asking questions. However, I do have a few questions about my routine and comments are greatly appreciated.
I'm 6' 210lbs and 21% bf.
Monday
Squat 5x5
Bench 5x5
Barbell Row 5x5
Power Shrugs 3x8
Military Press
Weighted dips
2 sets of weighted hypers and 4 sets of weighted sit-ups
Wednesday
Squat 4x5
Incline 4x5
Deadlift 4x5
Pullups
Weighted Dips
Shrugs
Situps
Friday
Squat 4x5, 1x3, 1x8
Bench 4x5, 1x3, 1x8
Barbell Row 4x5, 1x3, 1x8
weighted dips (5-8 reps),
3 sets of barbell curls
3 sets of triceps extensions (8 reps)
Basically the standard 5x5. I had to throw in the military press b/c my shoulders don't get a good workout. Power shrugs help a little too, and lats are my second favorite muscle anyway. I threw the pullups in there for my bis. I've been working this program seriously for ~5 weeks and put ~55 lbs on my squat, ~40 lbs on my bench, ~45 lbs on my rows, ~50 lbs on my deadlifts.
I absolutely despise the bench press. Not only is it my weakest exercise, but I hate the way it makes my chest (fav body part) look bunchy. I'd like to cut them out completely, and replace with pushups lol or something. Any suggestions? I would need something I could progress on...
So, my goals for the next 6-8 weeks are cut, cut , CUT. Why change a good thing that has obviously worked so well for me? Well, I workout primarily to look and feel good, and with vacation coming up in ~2 months I want to look my best.
For the past week I've been doing A.M. cardio 3x a week. I'm going to up this to 5x a week for 500 - 600 calories. I like to do HIIT training on the treadmill. On workout days I will walk on the incline, and generally spread my cardio out over different machines to prevent excessively exhausting any one body part.
This is a very rough schedule, so 5x cardio is more my goal. If I'm really tired, I listen to my body and skip a day or cut A.M. cardio.
Do you think this is too much / will result in excessive muscle waisting?
Diet follows pintacota's cutting program. In 2 months I should be able to cut 18 lbs, but 27 is my goal. Can't hurt to set the bar high right?
No gear, only due to the lack of a source, but I am prescribed adderalls and I can train like a madman when I'm on them. I get tired less easily. Only supplements are creatine and glutamine.
Lastly, I'd like to know when you would suggest adding shaping movements like flyes and stop pushing the compound movements so heavily. I think they will prevent wasting, but 2-3 weeks out sounds like a good transition time to me.
thanks!!
WiggyWild
I'm 6' 210lbs and 21% bf.
Monday
Squat 5x5
Bench 5x5
Barbell Row 5x5
Power Shrugs 3x8
Military Press
Weighted dips
2 sets of weighted hypers and 4 sets of weighted sit-ups
Wednesday
Squat 4x5
Incline 4x5
Deadlift 4x5
Pullups
Weighted Dips
Shrugs
Situps
Friday
Squat 4x5, 1x3, 1x8
Bench 4x5, 1x3, 1x8
Barbell Row 4x5, 1x3, 1x8
weighted dips (5-8 reps),
3 sets of barbell curls
3 sets of triceps extensions (8 reps)
Basically the standard 5x5. I had to throw in the military press b/c my shoulders don't get a good workout. Power shrugs help a little too, and lats are my second favorite muscle anyway. I threw the pullups in there for my bis. I've been working this program seriously for ~5 weeks and put ~55 lbs on my squat, ~40 lbs on my bench, ~45 lbs on my rows, ~50 lbs on my deadlifts.
I absolutely despise the bench press. Not only is it my weakest exercise, but I hate the way it makes my chest (fav body part) look bunchy. I'd like to cut them out completely, and replace with pushups lol or something. Any suggestions? I would need something I could progress on...
So, my goals for the next 6-8 weeks are cut, cut , CUT. Why change a good thing that has obviously worked so well for me? Well, I workout primarily to look and feel good, and with vacation coming up in ~2 months I want to look my best.
For the past week I've been doing A.M. cardio 3x a week. I'm going to up this to 5x a week for 500 - 600 calories. I like to do HIIT training on the treadmill. On workout days I will walk on the incline, and generally spread my cardio out over different machines to prevent excessively exhausting any one body part.
This is a very rough schedule, so 5x cardio is more my goal. If I'm really tired, I listen to my body and skip a day or cut A.M. cardio.
Do you think this is too much / will result in excessive muscle waisting?
Diet follows pintacota's cutting program. In 2 months I should be able to cut 18 lbs, but 27 is my goal. Can't hurt to set the bar high right?
No gear, only due to the lack of a source, but I am prescribed adderalls and I can train like a madman when I'm on them. I get tired less easily. Only supplements are creatine and glutamine.
Lastly, I'd like to know when you would suggest adding shaping movements like flyes and stop pushing the compound movements so heavily. I think they will prevent wasting, but 2-3 weeks out sounds like a good transition time to me.
thanks!!
WiggyWild
