I'm Overthinking This

Page 1 of 4 123 ... Last
  1. I'm Overthinking This


    I just want the input of some others for a little help on my diet. I've been making meal plan, editing, throwing away, making a new, repeat, repeat, repeat....Anyways, I'm going to start an SD cycle here next Monday, will be my 3rd SD cycle I believe. Made all kinds of gains on the last with around a 2-2.5k diet but macros weren't very much counted.

    Stats:
    5'10"
    180

    Current Plan =
    Cal - 3008 Carb - 298 Fat - 98 Pro - 262

    I'll hit that everyday, and by writing this, I've already figured that I don't have a question or anything. These macros should be fine. As my weight starts to increase I think I'll just go ahead and start adding milk to my diet

    For those who want to know what I'm eating *simple*
    1lb 85/15 Ground Beef
    1lb Boneless Skinless Chicken Breast
    500g Russet Potatoes
    1 cup Rice
    6 oz Spaghetti w/ 1 cup Sauce

    I'm also looking at a 5 day split, what do you think of this routine:
    Just looking from some hints and tips on lifts that I'll be performing and if there is a better alternative to what I've chose

    Shoulders & Traps
    Military Press
    BB Shrug
    DB Rear Lateral
    DB Shrug
    DB SHoulder Press
    Dips


    Back
    Rack Deadlift
    Bent Over Row
    Pullups
    Lat Pulldown
    -> Seated Cable Row
    1 arm Lat Pulldown
    -> 1 arm Seated Row


    Chest
    Flat DB Bench
    Incline BB Bench
    High Pulley Crossover
    -> Incline DB Flies
    Flat DB Flies
    -> Low Pulley Crossover


    Legs
    Squat
    Stiff Leg Deadlift
    Leg Press
    Leg Curl
    Leg Extension
    Hack Squat


    Arms
    BB Curl
    Skull Crusher
    -> Close Grip Bench
    DB Curl
    Overhead Triceps Extension
    Reverse BB Curl
    Cable Triceps Pressdown


    * -> = Super Set *
    I don't go lift, I don't go workout, I don't go train....I go get sexy....sexy as fwuark!!!!!!!!!


  2. I would add:

    Front and lateral raises to shoulders

    Facepulls to back

    Calves of some kind to legs


    Edit: military and dumbell shoulder press are pretty redundant where variety can be incorporated instead.
    •   
       


  3. Thanks for the reply! I left out Ab and Calf work for some reason. I'll hit Abs 3 times a week, Mon, Wed, Fri, but only 2 exercises per day *upper/lower abs* and Calves 2 times a week on Tues and Thurs *standing/seated*. I also read the edit, so I'll probably drop the DB shoulder press for the raises
    I don't go lift, I don't go workout, I don't go train....I go get sexy....sexy as fwuark!!!!!!!!!

  4. Quote Originally Posted by xigotmailx View Post
    Thanks for the reply! I left out Ab and Calf work for some reason. I'll hit Abs 3 times a week, Mon, Wed, Fri, but only 2 exercises per day *upper/lower abs* and Calves 2 times a week on Tues and Thurs *standing/seated*. I also read the edit, so I'll probably drop the DB shoulder press for the raises
    Sounds good.

    Just food for thought, weighted rope crunches and cable woodchoppers are awesome ab exercises.

  5. Thanks again my man. I will have the rope crunches in there, guess I'll just post up the workouts

    Mon:
    Decline Situp
    Leg Raises

    Tues:
    Standing/Seated Calfves

    Wed:
    Reverse Hypers
    Side Bends

    Thur:
    Standing/Seated Calves

    Fri:
    Hanging Knee Raise
    Rope Pulldown

    All the abs I'll be doing weighted and just working my way up. Thanks again for the critiques!
    I don't go lift, I don't go workout, I don't go train....I go get sexy....sexy as fwuark!!!!!!!!!
    •   
       


  6. Quote Originally Posted by TexasGuy View Post
    I would add:

    Front and lateral raises to shoulders

    Facepulls to back

    Calves of some kind to legs


    Edit: military and dumbell shoulder press are pretty redundant where variety can be incorporated instead.
    I disagree with adding front raises; considering that will cause an imbalance in the front and rear delts usually due to the fact bench press smashes the front delts more than enough and, dependant on your form, OHP will too.

  7. Quote Originally Posted by Jiigzz View Post
    I disagree with adding front raises; considering that will cause an imbalance in the front and rear delts usually due to the fact bench press smashes the front delts more than enough and, dependant on your form, OHP will too.
    His row variations and dumbell rear laterals will add balance to his rear delts and hopefully he will add the face pulls too. I don't think he will have an issue in the big picture but if so he can cut back.

    I am curious though, OP, can you provide details as to sets and reps?

  8. Quote Originally Posted by TexasGuy View Post
    His row variations and dumbell rear laterals will add balance to his rear delts and hopefully he will add the face pulls too. I don't think he will have an issue in the big picture but if so he can cut back.

    I am curious though, OP, can you provide details as to sets and reps?
    Perhaps. But from my experience and many others on this board, many people tend to have overly developed anterior delts and underdeveloped rear delts; ZiR also posted something about front delt raises in another thread detailing why they may be bad for shoulder health (if i remember correctly).

    Def agree with face pulls.

  9. Quote Originally Posted by Jiigzz View Post
    Perhaps. But from my experience and many others on this board, many people tend to have overly developed anterior delts and underdeveloped rear delts; ZiR also posted something about front delt raises in another thread detailing why they may be bad for shoulder health (if i remember correctly).

    Def agree with face pulls.
    The ROM tends to lead to impingements and they're already stressed enough without direct work.

    There are only 4 movements with horizontal extensions and 6 with horizontal flexion. There's way more internal rotator work than external rotator work.
    M.Ed. Ex Phys


  10. Quote Originally Posted by Jiigzz View Post
    Perhaps. But from my experience and many others on this board, many people tend to have overly developed anterior delts and underdeveloped rear delts; ZiR also posted something about front delt raises in another thread detailing why they may be bad for shoulder health (if i remember correctly).

    Def agree with face pulls.
    And he may or may not, his lift outline technically gives balance, especially if he adds face pulls. Whether or not he has a pre-existing imbalance to correct is another topic.

    As far as exercises coming under fire for safety, while I can respectfully acknowledge concerns, I also realize squats, deadlifts, most olympic lifts and a slew of other staples would be dead soldiers and we would all be using shake weights on bosu balls if we adhered to every warning. My take is to monitor yourself. Abnormal pain or inflammation should be taken in to personal account.

  11. Quote Originally Posted by TexasGuy View Post
    And he may or may not, his lift outline technically gives balance, especially if he adds face pulls. Whether or not he has a pre-existing imbalance to correct is another topic.

    As far as exercises coming under fire for safety, while I can respectfully acknowledge concerns, I also realize squats, deadlifts, most olympic lifts and a slew of other staples would be dead soldiers and we would all be using shake weights on bosu balls if we adhered to every warning. My take is to monitor yourself. Abnormal pain or inflammation should be taken in to personal account.
    On what planet is his routine balanced? 11 lifts that stress the internal rotators and only 4 for the external rotators.
    M.Ed. Ex Phys


  12. Before this turns in to another argument, let's be clear that any discussion point based on subjective values such as "enough stimulation" will go unsubstantiated.


    OP, if you feel pain in any lift, assess your form, mobility, flexibility and ROM. If all systems are go but pain persists, drop the lift.

    Personally upright rows kill my shoulders but front raises, along with most of the lifts you will be using, have led to excellent gains without issue. Just know your body, they are not all alike.

  13. Quote Originally Posted by TexasGuy View Post
    Before this turns in to another argument, let's be clear that any discussion point based on subjective values such as "enough stimulation" will go unsubstantiated.


    OP, if you feel pain in any lift, assess your form, mobility, flexibility and ROM. If all systems are go but pain persists, drop the lift.

    Personally upright rows kill my shoulders but front raises, along with most of the lifts you will be using, have led to excellent gains without issue. Just know your body, they are not all alike.
    We're talking about planar balance, which is easily observable. This routine is most likely going to lead to internally rotated humerus' and impingements in the biceps tendon and/or supraspinatus.
    M.Ed. Ex Phys


  14. Quote Originally Posted by Rodja View Post
    On what planet is his routine balanced? 11 lifts that stress the internal rotators and only 4 for the external rotators.
    Balanced for aesthetic purposes.

    OP, can you set a goal basis? What are you wanting to achieve?

  15. Quote Originally Posted by TexasGuy View Post
    Balanced for aesthetic purposes.

    OP, can you set a goal basis? What are you wanting to achieve?
    I'm not speaking from an aesthetic perspective at all. I'm speaking from a planar balance perspective for optimal posture and injury/impingement prevention.
    M.Ed. Ex Phys


  16. Quote Originally Posted by Rodja View Post
    We're talking about planar balance, which is easily observable. This routine is most likely going to lead to internally rotated humerus' and impingements in the biceps tendon and/or supraspinatus.
    I'm talking about aesthetic balance he seems to be after. You can talk about planar balance if you want.

    Let's be totally cautious though and have him eliminate squats, deads and bent over rows. He's headed to herniated disks for sure!

  17. Quote Originally Posted by TexasGuy View Post
    I'm talking about aesthetic balance he seems to be after. You can talk about planar balance if you want.

    Let's be totally cautious though and have him eliminate squats, deads and bent over rows. He's headed to herniated disks for sure!
    A better idea would be to completely disregard anything that you suggest.
    M.Ed. Ex Phys


  18. Quote Originally Posted by Rodja View Post
    A better idea would be to completely disregard anything that you suggest.
    Lol.

    What do you have against face pulls and direct calf work?

  19. OP, I'm being sarcastic about eliminating squats, deads and rows. Hit them hard.

  20. Quote Originally Posted by TexasGuy View Post
    Lol.

    What do you have against face pulls and direct calf work?
    Where did I say anything suggesting that I am an opponent of either of those? Do your reading abilities really suck that badly?
    M.Ed. Ex Phys


  21. Quote Originally Posted by Rodja View Post
    Where did I say anything suggesting that I am an opponent of either of those? Do your reading abilities really suck that badly?
    Those are things I suggested and you suggested ignoring everything I suggest, like maybe two minutes ago.

    This is getting weird.

    OP, your routine should lead to a balanced, aesthetic look. Make adjustments as necessary. I'm sure Rodja would love to talk to you about planar balance and will make interesting points.

  22. Quote Originally Posted by TexasGuy View Post
    Those are things I suggested and you suggested ignoring everything I suggest, like maybe two minutes ago.

    This is getting weird.

    OP, your routine should lead to a balanced, aesthetic look. Make adjustments as necessary. I'm sure Rodja would love to talk to you about planar balance and will make interesting points.
    The notion that some facepulls will suffice for balance is absurd. Almost all BB'ing routines are horribly imbalanced because BB'ers know jack **** about making a balanced routine with regards to internal:external rotator balance. Hell, most routines have zero regard to this because it is above their heads.
    M.Ed. Ex Phys


  23. Quote Originally Posted by Rodja View Post
    The notion that some facepulls will suffice for balance is absurd. Almost all BB'ing routines are horribly imbalanced because BB'ers know jack **** about making a balanced routine with regards to internal:external rotator balance. Hell, most routines have zero regard to this because it is above their heads.
    Ok cool. I'm still discussing aesthetic balance though. But hey, any input would be appreciated by the OP I'm sure.

  24. Oh yeah, and FTR, in bodybuilding, aesthetic balance is a goal intentionally achieved; not a default consequence of ignorance. Let's not start measuring X against Y on Y's terms again please.

  25. Quote Originally Posted by TexasGuy View Post
    Oh yeah, and FTR, in bodybuilding, aesthetic balance is a goal intentionally achieved; not a default consequence of ignorance. Let's not start measuring X against Y on Y's terms again please.
    Thanks for the half assed attempt to give me an ambiguous definition regarding BB'ing. Here's the problem with your premise: balance is easily and indisputably measurable.
    M.Ed. Ex Phys

  •   

      
     

Similar Forum Threads

  1. maybe this will help BDC, creatine info.
    By ralph4u2c in forum Supplements
    Replies: 3
    Last Post: 08-08-2012, 07:11 PM
  2. This may sound dumb...
    By Lifeguard in forum General Chat
    Replies: 5
    Last Post: 04-01-2008, 05:38 PM
  3. how bout this?
    By sage in forum Anabolics
    Replies: 8
    Last Post: 11-02-2002, 05:25 PM
  4. Should I buy this????
    By curt2go in forum General Chat
    Replies: 21
    Last Post: 11-02-2002, 03:54 PM
  5. The time clock on this system..
    By bigbadboss101 in forum General Chat
    Replies: 0
    Last Post: 10-20-2002, 01:48 PM
Log in
Log in