Looking For Some Opinions

[trader13]

Just got back into lifting after 7 years off. On 6/8/09, I was 215 and had easily 20+ % BF. Started lifting and cleaned up diet. Today, I am 200. I'd like to get some tips on my routine.

M-W-F
3x10 flat DB press (today @75lb, up from 50 at start)
3x10 incline DB press (today @65lb, up from 50 at start)
3x10 decline DB press (65lb also)
3x10 dips, assisted if necessary
3x10 cable crossovers at 3 different angles = total 90 reps

T-Th
3x10 hammer curls
3x10 iso curls
3x10 tri push downs
3x10 tri extensions (over head)
3x10 dips, assisted if necessary
3x10 cable curls at shoulder level
3x10 cable curls from floor level

I haven't been doing any back or shoulders at all. Occassionally, i will do some leg presses and run.

Taking SP250 and Whey. Laying off creatine for a few weeks.

Any tips would be greatly appreciated. i look much better and BF is probably down to 15% or so based on the pics I have seen here from others. Feeling stronger, but need a more rounded routine, i know. Diet could be better as well, but I am getting 100g of protein a day.

thanks!!

[marmadogg]

You need to do at least as many sets and reps of pulling as you do pushing:

Number or sets and reps of bench = number of sets and reps of seat row, inverted row, etc.

Number of sets and reps of over head press = number of sets and reps of over head press

Direct bicep and tricep work is a waste of time unless you pulling strength is great than pulling strength.

Example:

Bench = 305lb & chest supported row = 315lb

Military press = 225 & weighted pullup = 235lb (bw + weighted belt)

You will have shoulder and postural problems if you don't balance our your training properly.

P.S. You really need to deadlift and squat. The bicep and tricep work are a waste of time.

[trader13]

Originally Posted by marmadogg

You need to do at least as many sets and reps of pulling as you do pushing:

Number or sets and reps of bench = number of sets and reps of seat row, inverted row, etc.

Number of sets and reps of over head press = number of sets and reps of over head press

Direct bicep and tricep work is a waste of time unless you pulling strength is great than pulling strength.

Example:

Bench = 305lb & chest supported row = 315lb

Military press = 225 & weighted pullup = 235lb (bw + weighted belt)

You will have shoulder and postural problems if you don't balance our your training properly.

Funny you mentioned that. My shoulders have been sore and I was concerned about posture. thanks!!

[marmadogg]

Originally Posted by trader13

Funny you mentioned that. My shoulders have been sore and I was concerned about posture. thanks!!

I perform 2X to 3X the amount of pulling as I do pushing.

10 sets of bench = 20+ sets of rows (chest supported rows, seated rows, inverted rows, one-armed rows, etc.)

10 sets of over head pressing = 20+ sets of pulls ups (weighted pull ups, chin ups, one armed pull downs, etc.)

Dips are considered the same as bench...I do not perform a lot of bench press or dips unless I am pulling the same amount to counter balance it.

Pick up a book called 'The New Rules of Lifting'!

[BLUEIBB]

Dude you need to do legs.

Originally Posted by trader13

Just got back into lifting after 7 years off. On 6/8/09, I was 215 and had easily 20+ % BF. Started lifting and cleaned up diet. Today, I am 200. I'd like to get some tips on my routine.

M-W-F
3x10 flat DB press (today @75lb, up from 50 at start)
3x10 incline DB press (today @65lb, up from 50 at start)
3x10 decline DB press (65lb also)
3x10 dips, assisted if necessary
3x10 cable crossovers at 3 different angles = total 90 reps

T-Th
3x10 hammer curls
3x10 iso curls
3x10 tri push downs
3x10 tri extensions (over head)
3x10 dips, assisted if necessary
3x10 cable curls at shoulder level
3x10 cable curls from floor level

I haven't been doing any back or shoulders at all. Occassionally, i will do some leg presses and run.

Taking SP250 and Whey. Laying off creatine for a few weeks.

Any tips would be greatly appreciated. i look much better and BF is probably down to 15% or so based on the pics I have seen here from others. Feeling stronger, but need a more rounded routine, i know. Diet could be better as well, but I am getting 100g of protein a day.

thanks!!

[trader13]

Originally Posted by BLUEIBB

Dude you need to do legs.

I knew I was missing significantly. Will add them in along with some back. thanks