My routine.. Comments/suggestions appreciated

[SouthernCharm]

I honestly don't follow ONE strict regimen, because over the years I have found out that one set routine does not work for me. Currently, I am on a clean bulk and I work out on a 4 day split. Here is a rough description of my routine:


(last week)
Day 1: Chest/Triceps
Flat BP - 90lbs x 8, 135 x 8, 185 x 6, 225 x 6
Decline - 90lbs x 8, 135 x 10, 185 x 8, 225 x 6, 275 x 4
Incline DB Flys - 50 x 8, 60 x 6, 70 x 4
Rope Pulldowns - 120 x 8, 140 x 8, 180 x 6, 200 x 6
Skullcrushers- 70 x 6, 80 x 6, 100 x 4
Hammer Strength Chest Press - 320 x 2, 270 x 4, 180 x 6, 90 x 8


Day 2: Back/Biceps

T Bar Rows - 90 x10, 100 x 8, 135 x 6, 170 x 4
bent over row - 80x 6, 100 x 6, 120 x 6
seated row (hammer strenth) -140 x 8, 180 x 8, 230 x 6, 270 x 4
wide grip pull downs - 80x 12, 100 x 6, 120 x6
"lawnmowers" 50 x 6, 60 x 6, 70 x 6
Reverse zottman curls - 25 x 10, 35 x 6, 40 x 4 (these KILL me)
bb curls- 50 x 10, 70 x 6, 80 x 6, 90 x 4
21s with bb@ 50lbs
Reverse curls - 3 sets of 6 at 60 lbs

Day 3: Legs/Abs
Front lunges, 20 lb dbs x ? (I do down one length of the gym)
45% Leg Press - 360 x 12, 450 x 10, 540 x 8, 630 x 8, 720 x 6
Deadlift - (double overhand grip) 135 x 6, 185 x 5, 205 x 2 (trying to get back into these)
hacksquats - 135 x 12, 185 x 8, 225 x 6
leg extensions - 100lbs x8, 100lbs x 6
ham curls - 80 x 6, 100 x6, 120 x4
calf raises - 90 x 6, 115 x 6, 160 x 6
calf press on 45% leg press - 180 x 8, 270 x 6, 280 x 6
decline sit ups - 3 sets of 10
hanging crunches (dont know what you call these) 3 sets of 8



Day 4: Delts/Traps
kettleball upright row - 40lbs x 8, 50 x 6, 60 x 6
barbell front raises - 50 lbs x 6, 70 x 6
rows- 40 x 8, 50 x6
military press (smith machine) - 135 x 6, 155 x 6, 175 x 6
military press (behind head) - 85 x 6, 105 x 6, 125 x 6
face pulls (with tricep rope) - 140 x 8, 160 x 8, 170 x 6
bb shrugs - 80 x 6, 90 x 6, 100 x 6, 120 x 5


I will post up my diet soon. Any comments appreciated

 

[SouthernCharm]

My stats are
25 yo
6' 240lbs
bf- 20s ??

Currently : on a clean bulk, in spite of size. I can shed fat quickly, and try to work harder on a cut. Have taken it easy on legs until this week because of "sprained knee". That actually healed within 5-6 days, and have been doing light work with legs from time of injury until now.

Also, plan to run SuperDrol cycle in near future. Still not positive as to when that may start, due to some personal reasons. I think my diet and routine is spot on as far as I can tell (have made pretty good progress in strength and added muscle in last 3 months). Current supps are:

Animal Flex
Fish oil
Multi vitamin
creatine and beta alanine
bcaas
melatonin for sleep

Current preload cycle supps are:

hawthorn berry
coq10
red yeast rice

will start cycle assist when I know cycle is 2 weeks out.

 

[SouthernCharm]

bump?