Workout plans (revised) - Please critique

[firefighter337]

My Stats:
6'1"
265 lbs
27% bf
50" chest
39.5" waist

I am shooting for 210 lbs.

If i should change anything, please recommend them, I am going back to the basics. Eat, Sleep, Lift, Run and Run some more.

Day 1: Chest, Shoulders

Flat bench (Dumbells or barbell) - 4 sets 15,12,8,6
Incline bench (dumbbells) - 3 sets 10,8,8
decline (negatives, barbell) 3 sets 3,3,3 heavy
pec dec - 3 sets 10,10,10
Dumbbell lateral raises - 3 sets 8,8,8 - (8 to the side, 8 to the front)
upright row (smith machine) - 4 sets 12,10,6,6
Shrugs - 5 sets 10,10,10,10,10

Day 2: Back

Wide-Grip Pulldown 3 sets 15+12+10
-Superset with-
Reverse-Grip Pulldown 3 sets 12+10+6

Bent-Over Barbell Row 4 sets 15+8+6+6
-Superset with-
Barbell Shrug 4 sets 15+12+8+6

Seated Cable Row 4 sets 15+8+8+6
Superset with-
Straight-Arm Pulldown 4 sets 15+12+8+8

Day 3: Firehouse - be lazy

Day 4: Legs

Dumbbell Lunges - 2 sets - 50 feet
Squats - 5 sets - 5,5,5,5,5
Leg Curl 3 sets 15,12,10
Leg extentions 3 sets - 10,6,6
Calf Raises - 5 sets 10,10,10,10,10

Day 5: Arms

Dumbbell Curls - 3 sets 12,10,10
Barbell straight bar curls - 3 sets 12,10,10
Ez-curl bar curls superset w/ single arm tricep extentions (cable machine)
(ez-curl - 3 sets 12,12,12 ; single arm tri-ext 3 8,8,8 -each arm )
(Straight bar tricep extensions (cable machine)
superset: 3 sets 10,10,10 --- 3 sets palms down, 3 sets palms up)

Day 6: firehouse

Day 7: cardio --- sprints and stairs

Please let me know what you guys think, and give me your thoughts.

 

[SgtSlaughter]

You have more sets for arms than a bigger muscle group like chest

A couple sets for bis and tris per week should suffice.

wow...that's just a shitload of stuff.

10 lbs of shit in a 5 lb bag as BiggT would say, lol

 

[BiggT]

I'd simplify and go with quality over quantity......with your job, I can only imagine how important functional strength is.

I would think of the body of 1 unit that functions as such, rather than a mish-mash of "bodyparts". Full body routines, or upper/lower splits, or something like squats and pulls / presses would be an ideal way to organize training to foster progression of big, compound lifts.

Your bodyfat will be largely dependant on your diet.....I would say do whatever cardio you need to do to help with your job, train heavy and to increase your squats, pulls, and presses, and tweak the diet as you see fit.

I'd suggest you look through the training board 'stickies' and MadCow2's website....and then ask any questions you may have......if u want a sample routine, I can post something. The routine itself isn't as important as training for progress on things like bench presses, rows, deadlifts, squats, military presses etc etc and keeping inefficiency (too much iso fluff that contributes very, very little to the big picture) low and of course eating for your goals.

 

[al420]

I don't think it is near enough caridio to loose 50 lbs. How many cals a day are you taking in?

 

[firefighter337]

You have more sets for arms than a bigger muscle group like chest

10 lbs of shit in a 5 lb bag as BiggT would say, lol

I understand. Sometimes it looks better on paper than in reality. I need to find a sample arm workout. I have tried in the past to do arms with chest/back days but end up not completing but 1 to 2 sets and expiring.

I'd simplify and go with quality over quantity......with your job, I can only imagine how important functional strength is.

I would think of the body of 1 unit that functions as such, rather than a mish-mash of "bodyparts". Full body routines, or upper/lower splits, or something like squats and pulls / presses would be an ideal way to organize training to foster progression of big, compound lifts.

Your bodyfat will be largely dependant on your diet.....I would say do whatever cardio you need to do to help with your job, train heavy and to increase your squats, pulls, and presses, and tweak the diet as you see fit.

I'd suggest you look through the training board 'stickies' and MadCow2's website....and then ask any questions you may have......if u want a sample routine, I can post something. The routine itself isn't as important as training for progress on things like bench presses, rows, deadlifts, squats, military presses etc etc and keeping inefficiency (too much iso fluff that contributes very, very little to the big picture) low and of course eating for your goals.

Functional strength is high priority and i see where cleans, heavy pulls and resses are a part of every day job description. We dont get many fire calls, majority is EMS calls. However, when we do have fire calls, it is normally balls to the walls. I would love to do a 5x5 again. I got stronger than an ox before when I did it. My diet is in high check as of 2 weeks ago and I know its something I am able to keep with because It is stuff I like eatting and my partner is pure support. Sample yesterday @ the firestation meal

Meal 1: 3 whole eggs w/ 4 egg whites scrambled and 1/2 toasted bagel
Meal 2: 3 cups mixed fruit with 1 cup cottage cheese
Meal 3: 5- 8 oz chicken breast with 1 cup brown rice
Meal 4: 40 gram soy protien shake w/ soy milk
Meal 5: 8 oz salmon with 1 cup couscous
Meal 6: a pre-packaged tuna snack pack (20 grams protien, 6 wheat crackers and low cal mayonaise and sweet relish)

I try to shoot for less than 2000 cals and 40/40/20 diet while watching sodium intake. I like to eat tuna which is my sodium packed meal for the day. Water intake is atleast 5 - 32oz bottles daily. I use old powerade bottles to prepack them each day. (I freeze about 12 oz's of water in the bottom and fill the rest up with water when I drink them)

I don't think it is near enough caridio to loose 50 lbs. How many cals a day are you taking in?

I did not make myself clear in my primary post, I do atleast 30 minute cardio on Day 1, 2, 4, 5 and 7. Days i am working at the firehouse, we have a 60 yard hill for a driveway and I run that hill almost every day I run before bed. I average about 10 hill sprints per workday.

Thank you everyone so far, kind of opens my eyes for sure. I have lost 25lbs so far since July 1st and went from a 42" waist to 39" waist now. My chest has shrunk alittle as well. From 51" to 50". I need to do some progress pictures.

 

[firefighter337]

Bump for a structured routine

 

[petpre61]

Functional strength is high priority and i see where cleans, heavy pulls and resses are a part of every day job description. We dont get many fire calls, majority is EMS calls. However, when we do have fire calls, it is normally balls to the walls. I would love to do a 5x5 again. I got stronger than an ox before when I did it. My diet is in high check as of 2 weeks ago and I know its something I am able to keep with because It is stuff I like eatting and my partner is pure support. Sample yesterday @ the firestation meal
.

why dont you go for it?

 

[al420]

why dont you go for it?

I 2nd the motion................