Rate my workout!

  1. New Member
    jrod196's Avatar
    Stats
    6'1"  188 lbs.
    Join Date
    Jan 2009
    Posts
    21
    Rep Power
    82
    Level
    4
    Lv. Percent
    60.49%

    Rate my workout!


    Hey everyone,

    I am new to this board and have been enjoying what i've read thus far. There appears to be quite a few knowledgeable people on this board. I figured it was time to post on here.

    Although i'm new here, I am by no means new to bodybuilding/training. I'm in no way training to be a competitive bodybuilder jsut really enjoy workingout and creating a better mind/body. I wanted to get some input on my current workout regimen. Let me start with my stats:

    27 years old
    188lbs
    6 feet 1 inch

    Goals: Drop bodyfat which is currently around 10% while maintaining as much LBM as possible. Ideally, I would like to be a solid 195lbs.

    Diet:
    Bfast-Eggwhite omelete with spinach/green peppers and onions w/3 slices of bacon
    Mid-Morning snack-Protein bar with 32 grams of protein.
    Lunch-Chicken Breast with a veggie
    Workout
    Post Workout Shake-40grams whey
    Dinner-Chicken Breast/Steak or Salmon with a veggie or brown rice.

    Supplements:
    Hyperdrol/Mass FX stack
    Animal Pak/1 pak a day
    Omega 3's with fishoil
    Purple Wraath BCAA's throughout the day and pre-intra-post workout
    Whey protein post workout

    Workout

    Monday-Deadlifts/Leg Extensions/Calf Raises

    Deads-5 sets of 10/8/6/4 reps with the 5th set completed immediatly after the 4th set with half the weight of the 4th set till failure.

    Leg Extensions-Same rep and set range as deads
    Calves-Same as the other.

    Tuesday-Chest/Tri's

    Flat Bench- 5 sets of 10/8/6/4 reps with the 5th set completed immediatly after the 4th set with half the weight of the 4th set till failure.

    Incline Bench-Same rep and set range as above

    Dumbell Fly's-Same as others

    Dips-Same as above
    Tricep Pushdows-Same as above

    Wednesday-Back/Bi's

    Behind-Neck-Pulldowns-reps with the 5th set completed immediatly after the 4th set with half the weight of the 4th set till failure.

    Front Lat Pulldowns-Same as above

    Low Pulley Row-Same as above

    Low Back extensions-4 sets of 15 reps

    Barbell Arm Curls-10/8/6/4 reps with the 5th set completed immediatly after the 4th set with half the weight of the 4th set till failure.

    Preacher curls w/either dumbbells or EZ curlbar-Same as above
    Incline Seated Dumbbell curls-Same as above

    Thursday-Shoulders/Traps

    Barbell shoulder Press 10/8/6/4 reps with the 5th set completed immediatly after the 4th set with half the weight of the 4th set till failure.

    Upright Rows 10/8/6/4 reps with the 5th set completed immediatly after the 4th set with half the weight of the 4th set till failure.

    Side Delt Raises-4 sets of 10
    Front Delt Raises-3 sets of 10
    Bent-over Rear Delt-4 sets of 10

    Shrugs-10/8/6/4 reps with the 5th set completed immediatly after the 4th set with half the weight of the 4th set till failure.

    Friday-Squats

    Squats-10/8/6/4 reps with the 5th set completed immediatly after the 4th set with half the weight of the 4th set till failure.

    Stiff Legged Deadlifts-4 sets of 10

    Leg Curls-3 sets of 10

    Calf Raises 10/8/6/4 reps with the 5th set completed immediatly after the 4th set with half the weight of the 4th set till failure.

    In addition to lifting, I do 20 minutes of cardio atleast 4x a week after lifting. I alternate between running on the treadmill/stair stepper/precor machines. I shoot for a target heart rate of 150-160 BPMs. I also do abs 3 days a week.

    Let me know what you guys think of this workout to really kick some ass and grow! I know all my success is based on diet and training intensity.

    Thanks for any input!

    Jared

  2. New Member
    Flyers2385's Avatar
    Stats
    6'1"  217 lbs.
    Join Date
    Jan 2008
    Posts
    136
    Rep Power
    153
    Level
    10
    Lv. Percent
    19.85%

    Gave your workout a cursory review, seems like 25 sets for chest is a lot to do. Personally since you are cutting, I'd do more reps per set but would a few less sets overall. Your diet is good, might actually need a few more carbs with all the activity you are doing with weights and cardio plus the supplements you are taking. Good luck with your program, and happy results!

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