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Critique My Training (Please)

Wedgylx

Wedgylx

Board Supporter
Hey guys,
its been a long time since I've posted, but I still see a lot of familiar faces. I had a lot of health problems over the past couple months and have not lifted regularly in 70+ days. I've lost a noticeable amount of size and I'm excited to get back to work and build myself back up. One bonus though was that my diet was affected by my health issues as well, and I've lost A LOT of fat along with the muscle I've lost. right now I'm around 205lbs and around 14%bf. I'm trying to eat around maintanence calories for 6 weeks or so, so I'm shooting for 2800 calories with a 40/40/20 distribution - I'm hoping my muscle memory will help me pack on some pounds/size even with less than bulking calories, and I also just need to readjust myself to training again. I was hoping you guys could evaluate my training, here's an example of what I'll be doing:

Basic Notes:
__________All reps done controlled with about 2 second + and -
__________Around a minute rest between sets
__________All sets to failure
__________Cardio twice a week (hockey)
__________Ab work twice a week

Day 1 - BIs/Tris
_______3 sets preacher curls (2 sets 10-12 reps, 1 set 4-6 reps)
_______3 sets standing EZ bar curls (2 sets 10-12 reps, 1 set 4-6 reps)
_______3 sets DB Preachers (2 sets 10-12 reps, 1 set 4-6 reps)
_______3 sets Skull crushers (1 set 20 reps, 1 set 15 reps, 1 set 10 reps)
_______3 sets close grip bench (1 set 20 reps, 1 set 15 reps, 1 set 10 reps)
_______3 sets Pushdowns ( 1 set 20 reps, 1 set 15 reps, 1 set 10 reps)

Day 2 - Legs
________3 sets squats (1 set 20 reps, 1 set 15 reps, 1 set 10 reps)
________2 sets Leg Press (1 set 20 reps, 1 set 15 reps)
________3 sets leg extensions (1 set 20, 1 set 15, 1 set 10)
________3 sets leg curls ( 1 set 20, 1 set 15, 1 set 10)
________3 sets standing calf raises (1 set 25, 1 set 20, 1 set 15)

Day 3 - Chest
________3 sets Barbell Bench ( 1 set 12, 1 set 8, 1 set 6)
________3 sets Incline DB (1 set 15, 1 set 12, 1 set 10)
________3 sets Decline Hammer Strength ( 3 sets 12)
________2 sets cable flies (2 sets 15)
________2 sets DB pullovers (2 sets 15)

Day 4 - Off

Day 5 - Back
________3 sets Deadlifts (1 set 15, 1 set 10, 1 set 7)
________20 widegrip pullups (usually takes 3-4 sets)
________3 sets 1 arm pulldowns (1 set 20, 1 set 15, 1 set 10)
________3 sets Barbell Rows (1 set 20, 1 set 15, 1 set 10)
________2 sets low pulley rows (1 set 20, 1 set 15, 1 set 10)

Day 6 - Delts and Traps
________3 sets Standing Barbell Military (1 set 15, 1 set 10, 1 set 8)
________3 sets DB glass raises (1 set 20, 1 set 15, 1 set 10)
________2 sets front raises (1 set 20, 1 set 15)
________2 sets Reverse Pec-Dec (1 set 20, 1 set 15)
________3 sets DB shrugs (1 set 15, 1 set 10, 1 set 8)

Day 7 - Off

Thanks so much for any help
 
Looks ok to me. Maybe a tad high in volume, but then I overtrain easily, and everybody's different in the recovery department. Plus you've had a bunch of time off, so you're probably rested up some.

Good luck getting back into it!
 
CRUNCH said:
Looks ok to me. Maybe a tad high in volume, but then I overtrain easily, and everybody's different in the recovery department. Plus you've had a bunch of time off, so you're probably rested up some.

Good luck getting back into it!
Click to expand...

Thanks, i need it! Which days are high volume, in your opinion? I'm assuming chest?
 
Wedgylx said:
Thanks, i need it! Which days are high volume, in your opinion? I'm assuming chest?
Click to expand...

The total in a week. But that volume may be just fine for you, especially when just getting back into it. Start out with that, when gains start to slow a bit, maybe knock out one or two exercises each day. In other words, listen to your body. It will tell you what to do much better than me.

I'm assuming your healthy again too??
 
CRUNCH said:
Looks ok to me. Maybe a tad high in volume, but then I overtrain easily, and everybody's different in the recovery department. Plus you've had a bunch of time off, so you're probably rested up some.

Good luck getting back into it!
Click to expand...

Remove 1/3 of the volume and your all set.
 
Wedgylx said:
Hey guys,
its been a long time since I've posted, but I still see a lot of familiar faces. I had a lot of health problems over the past couple months and have not lifted regularly in 70+ days. I've lost a noticeable amount of size and I'm excited to get back to work and build myself back up. One bonus though was that my diet was affected by my health issues as well, and I've lost A LOT of fat along with the muscle I've lost. right now I'm around 205lbs and around 14%bf. I'm trying to eat around maintanence calories for 6 weeks or so, so I'm shooting for 2800 calories with a 40/40/20 distribution - I'm hoping my muscle memory will help me pack on some pounds/size even with less than bulking calories, and I also just need to readjust myself to training again. I was hoping you guys could evaluate my training, here's an example of what I'll be doing:

Basic Notes:
__________All reps done controlled with about 2 second + and -
__________Around a minute rest between sets
__________All sets to failure
__________Cardio twice a week (hockey)
__________Ab work twice a week

Day 1 - BIs/Tris
_______3 sets preacher curls (2 sets 10-12 reps, 1 set 4-6 reps)
_______3 sets standing EZ bar curls (2 sets 10-12 reps, 1 set 4-6 reps)
_______3 sets DB Preachers (2 sets 10-12 reps, 1 set 4-6 reps)
_______3 sets Skull crushers (1 set 20 reps, 1 set 15 reps, 1 set 10 reps)
_______3 sets close grip bench (1 set 20 reps, 1 set 15 reps, 1 set 10 reps)
_______3 sets Pushdowns ( 1 set 20 reps, 1 set 15 reps, 1 set 10 reps)

Day 2 - Legs
________3 sets squats (1 set 20 reps, 1 set 15 reps, 1 set 10 reps)
________2 sets Leg Press (1 set 20 reps, 1 set 15 reps)
________3 sets leg extensions (1 set 20, 1 set 15, 1 set 10)
________3 sets leg curls ( 1 set 20, 1 set 15, 1 set 10)
________3 sets standing calf raises (1 set 25, 1 set 20, 1 set 15)

Day 3 - Chest
________3 sets Barbell Bench ( 1 set 12, 1 set 8, 1 set 6)
________3 sets Incline DB (1 set 15, 1 set 12, 1 set 10)
________3 sets Decline Hammer Strength ( 3 sets 12)
________2 sets cable flies (2 sets 15)
________2 sets DB pullovers (2 sets 15)

Day 4 - Off

Day 5 - Back
________3 sets Deadlifts (1 set 15, 1 set 10, 1 set 7)
________20 widegrip pullups (usually takes 3-4 sets)
________3 sets 1 arm pulldowns (1 set 20, 1 set 15, 1 set 10)
________3 sets Barbell Rows (1 set 20, 1 set 15, 1 set 10)
________2 sets low pulley rows (1 set 20, 1 set 15, 1 set 10)

Day 6 - Delts and Traps
________3 sets Standing Barbell Military (1 set 15, 1 set 10, 1 set 8)
________3 sets DB glass raises (1 set 20, 1 set 15, 1 set 10)
________2 sets front raises (1 set 20, 1 set 15)
________2 sets Reverse Pec-Dec (1 set 20, 1 set 15)
________3 sets DB shrugs (1 set 15, 1 set 10, 1 set 8)

Day 7 - Off

Thanks so much for any help
Click to expand...

Hi mate,

Depending if you are natrual training or not. If so, you are in the overtraining zone, at least for the bulk part. Try doing 2 training sessions, and 1 max set per body part. Concentrate and eat like a horse. Combine it with some cardio every morning and a wise supplement regimen and you will grow like never before. Just started myself again. Always worked for me personally. Give it a try for 6 weeks and youll see.

Growing is done when resting and recuperating. Eat, train intense and short.

Good supps:

Creatine ethyl ester
Leucine
Protien powder
ECA-stack if leaning out
6 small meals a day

That is it!!!

Cheers
 
Wedgylx said:
Hey guys,

Day 1 - BIs/Tris
_______3 sets preacher curls (2 sets 10-12 reps, 1 set 4-6 reps)
_______3 sets standing EZ bar curls (2 sets 10-12 reps, 1 set 4-6 reps)
_______3 sets DB Preachers (2 sets 10-12 reps, 1 set 4-6 reps)
_______3 sets Skull crushers (1 set 20 reps, 1 set 15 reps, 1 set 10 reps)
_______3 sets close grip bench (1 set 20 reps, 1 set 15 reps, 1 set 10 reps)
_______3 sets Pushdowns ( 1 set 20 reps, 1 set 15 reps, 1 set 10 reps)

Day 2 - Legs
________3 sets squats (1 set 20 reps, 1 set 15 reps, 1 set 10 reps)
________2 sets Leg Press (1 set 20 reps, 1 set 15 reps)
________3 sets leg extensions (1 set 20, 1 set 15, 1 set 10)
________3 sets leg curls ( 1 set 20, 1 set 15, 1 set 10)
________3 sets standing calf raises (1 set 25, 1 set 20, 1 set 15)

Day 3 - Chest
________3 sets Barbell Bench ( 1 set 12, 1 set 8, 1 set 6)
________3 sets Incline DB (1 set 15, 1 set 12, 1 set 10)
________3 sets Decline Hammer Strength ( 3 sets 12)
________2 sets cable flies (2 sets 15)
________2 sets DB pullovers (2 sets 15)

Day 4 - Off

Day 5 - Back
________3 sets Deadlifts (1 set 15, 1 set 10, 1 set 7)
________20 widegrip pullups (usually takes 3-4 sets)
________3 sets 1 arm pulldowns (1 set 20, 1 set 15, 1 set 10)
________3 sets Barbell Rows (1 set 20, 1 set 15, 1 set 10)
________2 sets low pulley rows (1 set 20, 1 set 15, 1 set 10)

Day 6 - Delts and Traps
________3 sets Standing Barbell Military (1 set 15, 1 set 10, 1 set 8)
________3 sets DB glass raises (1 set 20, 1 set 15, 1 set 10)
________2 sets front raises (1 set 20, 1 set 15)
________2 sets Reverse Pec-Dec (1 set 20, 1 set 15)
________3 sets DB shrugs (1 set 15, 1 set 10, 1 set 8)

Day 7 - Off

Thanks so much for any help
Click to expand...

Cut out 1 lift for the bi's and tri's. Cut chest workout in half. Remove the one arm pulldowns and one of the rows from back day. Day 6 looks good.

Good luck.
 
Thanks a lot for the help guys.

I should have specified - I'm natural at the moment. I don't see much of a benefit of using hormones at this stage in the game as the gains should come easily for the first month or two - in other words I'm definitely not at a plateau right now after taking 2 months off.

I'm pretty well versed in basic supplementation. I'm using whey post workout and throughout the day (depending on my diet that day), NOW ADAM, FIsh oil, and added B, C, E. I'm also using Sizeon at the moment.

I'll be taking all of your suggestions into consideration, and I also might start a training log here for added help/motivation.

All comments are still more than welcome! Thanks again!
 
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