Lean mass before Summer

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    W13NY's Avatar
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    Lean mass before Summer


    Trying to get some critique on my routine .. The goal is a little bit more lean mass right before summer starts .. The routine is fairly high in volume but let me know what you guys think and if its lacking in anything

    Height 5'10
    Weight 187
    Exp 5th Year

    *WU - Warmup

    Back - Monday
    Rack Pulls - 6 (2 WU)
    Reverse BB Rows - 3( 2 WU)
    DB Rows - 3
    Wide Grip Pullups - 4
    Reverse Pulldowns - 3
    Wide Grip Pulldowns w/ Wide Cable Rows w/ Regular Cable Rows - 1 Superset

    Shoulders & Tris - Tuesday
    Military Press - 5 (2 WU) - 95, 115, 135, 145, 95
    Side Raises - 3
    Front Raises - 3
    Face Pulls - 3
    Shrugs - 6 (1 WU) - 135, 185, 185, 225, 245, 135

    CGBP - 5 (2 WU)
    Dips - 3
    Reverse Pushdowns - 3

    Legs & Bis - Thursday
    Squats - 6 (2 WU)
    Leg Press - 2
    Lunges - 2
    Front Squats - 2
    Leg Curls - 2
    SLDL - 2
    Calf Press - 3 (1 WU)
    Calf Raises - 3
    Leg Extensions w/ Leg Curls - 1

    BB Curls - 5 (1 WU)
    Hammer Curls - 3
    Preacher Curls - 3

    Chest - Friday
    Flat BB - 6 (2 WU)
    Incline BB - 3
    Decline DB - 2
    DB Flys - 3-4

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    Doesn't look bad. A suggestion could be to add biceps to chest instead of legs.
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    Just my opinion but, looks like a lot of stuff to keep track of or focus on to me. Where did you get this routine from?
    I might be way off, but I really feel much more can be done in the way of frequency, volume, consistency and lean mass gains, if one keeps stuff simple and trains the really big exercises 2-3 times per week.
    As far as gaining some mass, you don't really mention diet at all, which will have a direct correlation/impact to mass gains.
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    Too

    Much

    Stuff

    Cut half of it out and focus on big movements with a couple assistance per day.

    Quality, not quantity...
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    What Napalm and Paul said. Post your diet instead of our workout routine if you want a critique on mass gain.
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    Typical day:

    Upon Awakening: 20g Protein shake
    30 mins later: 5 eggs with toast
    Preworkout: creatine and beta alanine
    Intra workout: bcaas
    Post workout: 40g protein shake (pb and milk mixed in)
    Mid shift work break: a sandwhich or protein bar (whatever is available that day)
    Dinner: chicken with rice and some type of veggie
    Later in the evening: another piece of chicken with some pasta
    Pre bed: 30-35g casein protein shake
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    Quote Originally Posted by W13NY View Post
    Typical day:

    Upon Awakening: 20g Protein shake
    30 mins later: 5 eggs with toast
    Preworkout: creatine and beta alanine
    Intra workout: bcaas
    Post workout: 40g protein shake (pb and milk mixed in)
    Mid shift work break: a sandwhich or protein bar (whatever is available that day)
    Dinner: chicken with rice and some type of veggie
    Later in the evening: another piece of chicken with some pasta
    Pre bed: 30-35g casein protein shake
    Okay, so are you bumping up cals to a positive/higher gain level, or is this keeping what you are currently eating and doing in the gym?

    I mean, if you have been working out thru winter etc., what were you working for/goals? Was or wasn't mass/strength you first priority?

    Lastly, not sure of the protein powder(s) you are using, but some of that stuff has lots of sugar and also dried cholesterol in it and is not the greatest natural food 2-3 times per day day in day out. IMO of course...!
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    here is what i would change:


    Upon Awakening: bacon! or sausage
    30 mins later: 5 eggs
    Preworkout: water
    Intra workout: water
    Post workout: carbs! and some meat, i guess a shake if you actually beleive the placebo effect
    Mid shift work break: a peanut butter sandwich
    Dinner: chicken & spinach salad with a **** ton of dressing or super fatty meat (organ meat works well too like liver) with some type of veggie
    Later in the evening: fatty meat or a peanut butter sandwich
    Pre bed: water and any supps that you believe in their placebo effects

    i saw lots of supplements in your diet. supplements do just that, supplement. so if what you are doing sucks then supps add suckage. eat food and you wont have to supplement. add in that i stopped supplementing years ago and started working harder and i got better results at near 40 then being younger and supplementing. my point is i stopped majoring in the minors and started working out harder, eating harder, and recovering harder and i didnt need supps anymore.
    you can call me "ozzie" for short.
  

  
 

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