Misc rate my workout

TheAsianMan · 10-25-2009, 02:51 AM

i have a A B split 3 times a week.

workout A: chest, shoulder, tripceps, abs

workout B: legs, Back, bicept

this is done every tuesday thursday and saturday in the order of ABA alternating (which mean next week would be BAB)

what you guys think, need more frequency? (like an arm day or something)

TheAsianMan · 10-25-2009, 02:58 AM

bump i also wrestle mon and wed.

TheAlmightyJad · 10-25-2009, 03:00 AM

The reason it wouldn't work with me is..

All the rows/pullups/lat pulldown really affect my shoulder exercises..

So mine is..

Chest/Tris
Back/Bis
Rest
Lower Back/Legs
Shoulders
Rest
Rest

TheAsianMan · 10-25-2009, 03:02 AM

Quote:

Originally Posted by TheAlmightyJad

The reason it wouldn't work with me is..

All the rows/pullups/lat pulldown really affect my shoulder exercises..

So mine is..

Chest/Tris
Back/Bis
Rest
Lower Back/Legs
Shoulders
Rest
Rest

i dont have that problem because pull down exercise are not done with shoulders. Im just afraid that working out 3X a week is not enough.

ProjectCG · 10-25-2009, 03:03 AM

I have run that split before. It works good with the right intensity, volume and exercises. The real question though is are you making gains?

TheAlmightyJad · 10-25-2009, 03:05 AM

Quote:

Originally Posted by ProjectCG

I have run that split before. It works good with the right intensity, volume and exercises. The real question though is are you making gains?

This.

Are you benching more each week?
Pressing more?
Rowing more?
Deadlifting more?

This is what matters.

TheAsianMan · 10-25-2009, 03:16 AM

Quote:

Originally Posted by ProjectCG

I have run that split before. It works good with the right intensity, volume and exercises. The real question though is are you making gains?

amazingly yes, im at 126 pound up form 118 (been working out for 2 months). The heaviest i ever been was at 135(at around 12% bodyfat) but i was never as lean as i am now at this weight (i look bigger now at 126 Now than i did when i was 126 a year ago). As for why i drop to 118 i play tennis for a year and stop working out so i naturally drop weight and i was super lean like 8% bodyfat.

i lift very heavy 6 or less reps 3 sets per excercise (6-7 sets per body part)

pre-workout (3 laps around track with sprint at the end)

squat: 190 X 4, max at around 220 (max ever was 260 X 1 at 135 pound)
front squat: 160 X 5 (never did them till now)
Deadlift: 275 X 1 (no longer do them dude to back pain)
Bench: 135 X 4, max at around 150 (max ever was 153 at 135 pound)
DB shoulder press: 35 X 6
pull up (wide grip): 12 X bodyweight
Pull down: 6 X 140

as you can see im alot stronger than i am before (proportionally)

im clean bulking now (vs dirty bulking before)

i actually feel and look great right now but i dont know if im limiting myself by working out only 3X a week.

TheAsianMan · 10-25-2009, 03:21 AM

Quote:

Originally Posted by TheAlmightyJad

This.

Are you benching more each week?
Pressing more?
Rowing more?
Deadlifting more?

This is what matters.

yes but i have a feeling i need to up the frequency if i keep doing this.

ProjectCG · 10-25-2009, 03:25 AM

Quote:

Originally Posted by TheAsianMan

amazingly yes, im at 126 pound up form 118. The heaviest i ever been was at 135(at around 12% bodyfat) but i was never as lean as i am now at this weight (i look bigger now at 126 Now than i did when i was 126 a year ago). As for why i drop to 118 i play tennis for a year and stop working out so i naturally drop weight and i was super lean like 8% bodyfat.

i lift very heavy 6 or less reps 3 sets per excercise (6-7 sets per body part)

pre-workout (3 laps around track with sprint at the end)

squat: 190 X 4, max at around 220 (max ever was 260 X 1 at 135 pound)
front squat: 160 X 5 (never did them till now)
Deadlift: 275 X 1 (no longer do them dude to back pain)
Bench: 135 X 4, max at around 150 (max ever was 153 at 135 pound)
DB shoulder press: 35 X 6
pull up (wide grip): 12 X bodyweight
Pull down: 6 X 140

as you can see im alot stronger than i am before (proportionally)

im clean bulking now (vs dirty bulking before)

i actually feel and look great right now but i dont know if im limiting myself by working out only 3X a week.

How tall are you? That is a scary low weight if your anywhere near my height. But decent strength wise.

Id figure out with doctor what the back problem is because deadlifts are great for overall mass increase and power.

If you are gaining you are definitely not limiting yourself. Many MANY lifters choose to do a three day split provided all the right factors are involved. This board seems to be an advocate of 5 day one muscle a day splits however there are plenty of top athletes that do 3 and 4 day splits. Ironaddicts message board(good board to check out for lifting info) is a huge supporter of the 3 day split for beginning and intermediate lifters. IMO pure hypertrophy workers(the typical 5 day split) should be reserved for professional and very advanced bodybuilders.

TheAsianMan · 10-25-2009, 03:29 AM

Quote:

Originally Posted by ProjectCG

How tall are you? That is a scary low weight if your anywhere near my height. But decent strength wise.

Id figure out with doctor what the back problem is because deadlifts are great for overall mass increase and power.

If you are gaining you are definitely not limiting yourself. Many MANY lifters choose to do a three day split provided all the right factors are involved. This board seems to be an advocate of 5 day one muscle a day splits however there are plenty of top athletes that do 3 and 4 day splits. Ironaddicts message board(good board to check out for lifting info) is a huge supporter of the 3 day split for beginning and intermediate lifters. IMO pure hypertrophy workers(the typical 5 day split) should be reserved for professional and very advanced bodybuilders.

im 5'6

no one really consider me skinny right now i eat around 2.7k cal, i also wrestle 3X a week so i have a pretty athletic build. my goal is to get to 135 by the end of the year wild staying at 10% body fat my BF right now is around 8-9% although people tell me its alot lower, but i dont think it is. I have never gotten my bodyfat high enough that i cant see my abs.

diet is pretty clean, i eat most of my carbs breakfast and lunch, brunch is medium carbs and dinner and after dinner is basicly proteins, fat and alot of vegetables.

ex3e1989 · 10-25-2009, 03:34 AM

lol at eating 27k cals

do a fullbody workout 3x week

TheAsianMan · 10-25-2009, 03:35 AM

Quote:

Originally Posted by ex3e1989

lol at eating 27k cals

do a fullbody workout 3x week

LOL i just realize my mistake (imma fix it real quick)

cant do a full body cause that just wayyy to exhausting and too much **** to fit in one day.

ProjectCG · 10-25-2009, 03:36 AM

Quote:

Originally Posted by TheAsianMan

im 5'6

no one really consider me skinny right now i eat around 27k cal, i also wrestle 3X a week so i have a pretty athletic build. my goal is to get to 135 by the end of the year wild staying at 10% body fat my BF right now is around 8-9% although people tell me its alot lower, but i dont think it is. I have never gotten my bodyfat high enough that i cant see my abs.

diet is pretty clean, i eat most of my carbs breakfast and lunch, brunch is medium carbs and dinner and after dinner is basicly proteins, fat and alot of vegetables.

If you are that active already stick with 3 days definitely. Your body needs time to recover. The general public's consensus on bodyfat is retarded. If you have abs most think you are 4%. 8% is well defined abs. If your diet is good, strength gains are coming, and weight is slowly going up you are doing it right so just keep at it.

TheAsianMan · 10-25-2009, 03:37 AM

Quote:

Originally Posted by ProjectCG

If you are that active already stick with 3 days definitely. Your body needs time to recover. The general public's consensus on bodyfat is retarded. If you have abs most think you are 4%. 8% is well defined abs. If your diet is good, strength gains are coming, and weight is slowly going up you are doing it right so just keep at it.

thanks, will post progress pics once i can get a camera and agree about public knowledge of BF, i had a friend who though i had 2% lol...