Ok so i started on rippetoes about 8 weeks ago i felt seriously undertrained from it and seeing as i would say i had an ok base to begin with and my body had been used to doing the odd bit of weights before and playing a very physical sport so i started to gradually vary it especially in the chest and since then i have seen a huge improvement in my chest lifts. Now im going to add in some extra shoulder workouts. So just comment on what you think.
I am still going to follow the pattern:
Monday - Workout A
Wednesday - Workout B
Friday - Workout A
Monday - Workout B
Wednesday - Workout A
Friday - Workout B
etc...
Workout A
3x5 Squat
3x5 Bench Press
3x5 Incline Press
3x5 Decline Press of Decline flies
1x5 Deadlift
3x5 Barbell Shrug
3x8 dips
Workout B
3x5 Squat
3x5 Standing military press
3x5 Dumbbell Raise
3x5 Lateral Raise
3x5 Power cleans
3x8 Pullups
Then on a Monday and friday i am going to leg press on the machine and on a friday add in a few sets of barbell curl.
How does this look?
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Thread: Critique this routine *i rep*
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04-15-2007, 04:36 AM #1
- Join Date: Mar 2006
- Location: Belfast, Northern Ireland, United Kingdom (Great Britain)
- Age: 36
- Posts: 1,286
- Rep Power: 498
Critique this routine *i rep*
Strength, size, power and speed arent achievable without dedication, focus and determination.
The fight is won or lost far away from witnesses - behind the lines, in the gym and out there on the road, long before I dance under those lights. - Muhammad Ali
Current Lifts 5/05/08
all for 5 reps
Squat 210lbs (narrow stance atg)
Deadlift 285lbs
Bench 170lbs
Row 150 lbs
Military Press (standing) 116lbs
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04-15-2007, 04:47 AM #2
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04-15-2007, 04:50 AM #3
- Join Date: Mar 2006
- Location: Belfast, Northern Ireland, United Kingdom (Great Britain)
- Age: 36
- Posts: 1,286
- Rep Power: 498
b
thanks im jsut trying to bulk a bit at the minute to get maximum gains and also im not watching what i eat, i am eating clean and justm akin sure i get enough protein other than that im not bothered. Once may begins im going to be doing light 30 min session after lifting on monday wed n friday and speed agility and interval training on the other days then have sundays and sats off
Strength, size, power and speed arent achievable without dedication, focus and determination.
The fight is won or lost far away from witnesses - behind the lines, in the gym and out there on the road, long before I dance under those lights. - Muhammad Ali
Current Lifts 5/05/08
all for 5 reps
Squat 210lbs (narrow stance atg)
Deadlift 285lbs
Bench 170lbs
Row 150 lbs
Military Press (standing) 116lbs
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04-15-2007, 04:55 AM #4
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04-15-2007, 06:00 AM #5
the cardio depends on if your a hard gainer or not and if you need to have a decent fitness level at the moment! up to you bro!
how many meals are you eating a day and how long does your workout last?
best shoulder workout i have done! (1 excercise)
inclined seat position, smith machine! Position the seat so that the bar is just infront of your face(dont start this low though). decent wide grip. Try to get the seat about 80degress u rekon, and the bottom of the seat on decline so ur wedged in!
its hard to explain without a pic cause i suk at it!
hope this has helped.I started as a twig, I didn't turn fat into muscle, I turned nothing into muscle, I worked my ass off! I might not be big but what I have is pure muscle and im proud of it! Can you say the same?
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04-15-2007, 06:21 AM #6
- Join Date: Mar 2007
- Location: New Jersey, United States
- Age: 33
- Posts: 1,926
- Rep Power: 456
its a start to get yoru body into it but youve got to add alot more if you wana get any where faster
Why do I do this, live with the constant pain, the suffering, the sacrifice? Why?
Because I can. Because pain tells me I'm awake. Reminds me I'm alive
"He who does not wish to fight in this world, where permanent struggle is the law of life, has not the right to exist."
1,000lb club member
rep4rep an i rep back
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04-15-2007, 06:38 AM #7
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04-15-2007, 07:09 AM #8
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04-15-2007, 07:17 AM #9
More leg work. I would take out one of your chest excersizes (decline or flat bench) because you have wayy too much, how would you even last?
I would add in Stiff legged deadlifts or trade it in for normal deadlifts (Make it 3 sets) It targets the hamstrings insanely (my hamstrings have been sore for a week)"Plates before mates" -me
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04-15-2007, 08:36 AM #10
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04-15-2007, 08:54 AM #11
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04-15-2007, 08:55 AM #12
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04-15-2007, 09:00 AM #13
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04-15-2007, 11:39 AM #14
- Join Date: Mar 2006
- Location: Belfast, Northern Ireland, United Kingdom (Great Britain)
- Age: 36
- Posts: 1,286
- Rep Power: 498
d
I dont think i need more leg work, My legs are pretty chunky already, so i am happy with the size, i got an insane pump from leg pressing the other day.
Yeh think i will add in the stiff leg deadlift i think i need to strengthen my hamstrings alot. My chest seems to be able to take it all, i plan on only doing the 3 or 4 exercises the weak i only do chest once then just do it twice or 3 times the week i do chest twiceLast edited by andrewmul; 04-15-2007 at 11:42 AM.
Strength, size, power and speed arent achievable without dedication, focus and determination.
The fight is won or lost far away from witnesses - behind the lines, in the gym and out there on the road, long before I dance under those lights. - Muhammad Ali
Current Lifts 5/05/08
all for 5 reps
Squat 210lbs (narrow stance atg)
Deadlift 285lbs
Bench 170lbs
Row 150 lbs
Military Press (standing) 116lbs
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04-15-2007, 12:02 PM #15
- Join Date: Mar 2006
- Location: Belfast, Northern Ireland, United Kingdom (Great Britain)
- Age: 36
- Posts: 1,286
- Rep Power: 498
bump
Strength, size, power and speed arent achievable without dedication, focus and determination.
The fight is won or lost far away from witnesses - behind the lines, in the gym and out there on the road, long before I dance under those lights. - Muhammad Ali
Current Lifts 5/05/08
all for 5 reps
Squat 210lbs (narrow stance atg)
Deadlift 285lbs
Bench 170lbs
Row 150 lbs
Military Press (standing) 116lbs
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04-15-2007, 12:14 PM #16
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