My Workout Journal- Point out whats wrong with it PLEASE

[X-EVIL-X]

Monday-leg day
Calf Raises- 10 or more sets upping the weight as i go.
Squats- upping the weight keeping it around 6 after 4 sets as many times as i can before i want to go home or throw up.

Tuesday-Shoulders
Lateral and Front Raises Dumbbell- as many sets as i can keeping it around 6 after 4 sets.
Military Press Dumbbell- as many sets as i can keeping it around 6 reps after 4 sets

Wednesday-Back day
Wide Chins- whenever i feel like it after the other sets as many as possible in 50 minutes
Bent Over Rows-Same
Reverse Peck Deck- 3 sets
Deadlifts-As many as i can do again.

Thursday-Bicep and shrug day
Standard curls- 3 sets
Hammer curls-3-5 sets
Barbell curl inner and outer-2-3 sets
Chin ups- whenever i feel like em.
Cable curls-2 sets
Preacher curls-2-3 sets
Concentration curls
Palms up bench curls(forearm)-5 sets
Reverse Dumbbell curls(forearm)-5 sets

Shrugs with Dumbbell-7 to 10 sets

Friday-Chest Day-tri's
Bench press- upping the weight as i go usually 5-7 sets
Incline Bench-3-5 sets
cable crossovers- as many as i feel like that day
Peck deck-3 sets
dips both for tri's and chest-5 sets.
dips- bench to bench with weight on lap.

Saturday- usually do whataver isn't sore....or rest that day
Sunday-same as saturday

i usually do abs every two days and i have stopped cardio completly for the next month and a half. trying to bulk

Point out what i am doing wrong. im gaining on this and started this last week.

[Heisman]

It's good to see another journal.

I would do biceps with back, and skip the working on whatever is rested day.

You should add stiff legged deadlifts for the hamstrings. You could also add lunges or front squats as well.

I would do military presses first, then side laterals, then bent over laterals, then shrugs, and finally some cuban rotations.

You could do deadlifts first on back day to make sure you hit them as hard as possible. I would do heavy chin ups instead of the reverse pec deck.

I would train biceps with back, and, DROP MOST OF THE SETS. After training the back, and utilizing heavy chin ups, you only need to do a few sets of barbell curls and hammer curls. That's it.

After the incline press I would do leaning forward dips. Then I would get rid of both (at least one) of the crossover movements. For triceps I wouldn't do more dips- instead I would do close grip bench press and skullcrushers.

Let's see how you progress.

[SoG]

Personally, I would drop the volume (number of sets) and set the rep range from 8 to 12 reps. 8-12 sets for large muscle groups (lets, back, chest) and 5-8 sets for smaller muscle groups (biceps, triceps, forearms).

Go to this site to check out a four-day split to follow: http://forum.bodybuilding.com/showth...hreadid=143006

Heisman's advice is sound. Definately give it some consideration.

For your dieting needs, register a journal at fitday.com. It's an excellent resource for following how much of your macronutrients (protein, carbs, and fat) you're getting each day. And if you're bulking, make sure you're eating 4-6 small meals a day with somewhere around 40% protein, 40% carbs, and 20% fat. You'll be able to see if you're getting that ratio at fitday.com.

Good luck and let us know if you need any more assistance!


-Dave

[weightshead]

i believe you when you say your gaining on this - but i can guarantee that your are not realising your full potential with this routine.

i know because everyone goes through this.

Firstly i would suggest a four day split as you seem to have the time. you havent posted stats so i have assumed a few things, however:

for your chest day you should drop cable cross overs and pec deck. they're not great mass builders at all and your trying to bulk. you should probably do your benches then dips (weighted if neccessary) then do something like close grip bench press or skull crusher to hit the tri's (remember dips will have already hit them once)

you should do back and bi's together, especially seeing as your doing bi's the day after back. your current back workout looks ok except drop the reverse pec deck. i personally liked to vary the placement of deadlifts as they would mess up my lat development if i did them first so try find what works for you. if you must do bi's then do heavy barbell curls. you wont need more if you've done your bent over rows and weighted pull ups properly.

legs is legs. squat first and squat heavy and squat to _parallel_

shoulders. do the military press first.

a few guidelines:
1) unless you dont need advice - do compound moves before the others in your workout
2) keep your sets between 3-4.
3) keep your reps at 8 or less per set - every set! (except warmups). this is best for beginners-intermediates to pack on mass and strength.
4) once your happy stick with that routine and record every single lift you make, try and beat your lifts the next time.

good luck

[iwannagetbig]

Ive seen alot of your pic's and you have a beautiful physique but your workout seems a little hectic... Check out the sticky's and some of the more experienced people on the boards workout journals and compile one for yourself ... thats what I did... On the other hand I would like to know your ab routine... before you started the Abdominator's...?

[X-EVIL-X]

my ab workout before i started the abdominators was just using the machines at the gym for a few sets of 20 on each machine and leg pull ups hangine on the chin station. ill take the advice of a lot of you considering im trying to build mass right now and not toning too much for a little bit. you think i should stick to a 4 day split? ive been seeing a lot more gain this way and doing more sets every bodypart. ill be writing out my workout plan soon keeping all of this in mind. thanks...

[X-EVIL-X]

ok this will start comming monday make changes if possible.

Monday-leg day
Squats- upping the weight keeping it around 6 after 4 sets as many times as i can Calf Raises- 10 or more sets upping the weight as i go.

Wednesday-Back,Bicep, and shrug day
Wide Chins- whenever i feel like it after the other sets as many as possible in 50 minutes
Bent Over Rows-Same
Standard curls- 3 sets
Hammer curls-3-5 sets
Barbell curl inner and outer-2-3 sets
Chin ups- whenever i feel like em.
Palms up bench curls(forearm)-5 sets
Reverse Dumbbell curls(forearm)-5 sets
Shrugs with Dumbbell-7 to 10 sets
Deadlifts-As many as i can do again.

Friday-Chest and tri's Day
Bench press- upping the weight as i go usually 5-7 sets
Incline Bench-3-5 sets
dips both for tri's and chest-5 sets.
dips- bench to bench with weight on lap.
skullcrushers-3 to 5 sets

sunday-Shoulders
Military Press Dumbbell- as many sets as i can keeping it around 6 reps after 3 sets
Lateral and Front Raises Dumbbell- as many sets as i can keeping it around 6 after 3 sets.


for chest/tri day i would probally switch that around with back/bi day just to change it up every week. do you think i should workout my bi's more? thats the only part of me lagging right now. twice a week? go over this please
thanks

[X-EVIL-X]

i will be doing the same ab workout before i start lifting every two days.

[Heisman]

Look at my previous post amd make the changes.

[X-EVIL-X]

how do you do stiff leg deadlifts? i also heard from a lot of people doing shrugs should be on bicep day also. deadlifts i usually leave towards the end of the workout because they take out so much of me.

[Heisman]

Whoever told you that shrugs should be done with biceps has no clue about what they are saying. Shrugs work a completely different muscle than your biceps, and doing one will not tire out the other in any way.

Go to exrx.net and look up sldl.

[X-EVIL-X]

so you would toss shrugs on shoulder day and not back/bi day?
whats else is wrong with it?

[weightshead]

Originally posted by X-EVIL-X
so you would toss shrugs on shoulder day and not back/bi day?
whats else is wrong with it?

you asked if you should work out your bi's more. everyone is different but your working them TOO much to grow well. personally i work them directly with two sets once a week, and they dont stop growing!

shrugs on back/bicep day are fine. exercises that target the trapezius have much more in common with back movements than deltoid movements.

deadlifts can hit the traps quite hard so they may not be necessary at all. but if your going to do shrugs - do them at the end of your back/bi workout. your grip will be shot for anything else otherwise.

i still think there are a number of problems with your workout here how i think your back/bi day should look based on what you've posted:

:::UP THE WEIGHT IF YOU FEEL YOU CAN DO MORE REPS:::
Wide Grip Pull-ups - 3 x 6 - 8 reps
Deadlifts - 4 x 6 (never to failure and great form is VITAL)
Bent Over Rows - 3 x 6 - 8
Chin Ups - 2 x 8
Barbell Curls - 3 x 8
DB Shrugs - 3 x 8

(you should apply this set/rep range to your other exercises)

if you can do more sets at the same weight then i say your not going heavy enough. also there is no way you can do good deadlifts after shrugs - grip would be gone and traps spent.

lastly i'd suggest rotating the order of the first three exercises every week.

edit: i'd argue the second type of dips are superflous. drop them and focus on great form and adding weight to you chest/tri dips. i also cant stress how important having good form is for deadlifts - bad form and the tiniest amount of bad luck can ensure you'll never deadlift again.

good luck and be strong,

weights

[X-EVIL-X]

Originally posted by weightshead
personally i work them directly with two sets once a week, and they dont stop growing!

:::UP THE WEIGHT IF YOU FEEL YOU CAN DO MORE REPS:::
Wide Grip Pull-ups - 3 x 6 - 8 reps
Deadlifts - 4 x 6 (never to failure and great form is VITAL)
Bent Over Rows - 3 x 6 - 8
Chin Ups - 2 x 8
Barbell Curls - 3 x 8
DB Shrugs - 3 x 8

(you should apply this set/rep range to your other exercises)

edit: i'd argue the second type of dips are superflous. drop them and focus on great form and adding weight to you chest/tri dips. i also cant stress how important having good form is for deadlifts - bad form and the tiniest amount of bad luck can ensure you'll never deadlift again.

good luck and be strong,

weights

how do you perform a good deadlift or stiff leg deadlift? so you suggust doing this on my back/bi day?

Wide Grip Pull-ups - 3 x 6 - 8 reps
Deadlifts - 4 x 6 (never to failure and great form is VITAL)
Bent Over Rows - 3 x 6 - 8
Chin Ups - 2 x 8
Barbell Curls - 3 x 8
DB Shrugs - 3 x 8

in that order or going from the bottom up? i would probally do shrugs last and deadlifts second to last but i would change it up every week. also when do you directly work out your bi's(like mon and fri?) twice a week? do you think i should keep the same ruitine as in not change the days i do my legs(monday) back/bi(wed), chest tri(fri) shoulders(sunday) or should i change them up everyweek? thanks again . i just want to get a strict scheduale i can follow every week in the gym.

[weightshead]

Originally posted by X-EVIL-X
how do you perform a good deadlift or stiff leg deadlift? so you suggust doing this on my back/bi day?

in that order or going from the bottom up? i would probally do shrugs last and deadlifts second to last but i would change it up every week. also when do you directly work out your bi's(like mon and fri?) twice a week? do you think i should keep the same ruitine as in not change the days i do my legs(monday) back/bi(wed), chest tri(fri) shoulders(sunday) or should i change them up everyweek? thanks again . i just want to get a strict scheduale i can follow every week in the gym.

the order is top down. compounds first.

you'll see i hit (isolation) bi's with shoulders, here is my workout journal. it works very well for me:
http://forum.bodybuilding.com/showth...hreadid=233980

definitely stick to the same routine. mine is fixed at four workouts per week in a certain order but my rest days are thrown in when i feel i need them. the order works well for me.

for example there is no way i could do a good session if:
i had to do chest or back the day after legs.
or shoulders the day after chest.
or back the day after shoulders and bi's etc....

good luck,

[weightshead]

how to deadlift:
http://www.exrx.net/WeightExercises/...BDeadlift.html

how to stiff legged deadlift:
http://www.exrx.net/WeightExercises/...gDeadlift.html

http://www.exrx.net/WeightExercises/...gDeadlift.html

deadlifts belong on back day - general whole body/back
SLDL belong on leg day - hamstrings and glutes

please dont go to failure on deadlifts. just go hard and heavy with a weight that you'd fail at 7 reps but just do 6. many people have caused themselves back problems with sloppy form and/or trying to get that last rep out.

[X-EVIL-X]

ok i had a question about this
Wide Grip Pull-ups - 3 x 6 - 8 reps
Deadlifts - 4 x 6 (never to failure and great form is VITAL)
Bent Over Rows - 3 x 6 - 8
Chin Ups - 2 x 8
Barbell Curls - 3 x 8
DB Shrugs - 3 x 8

how many sets do you do for each and how many reps. just kinda confused on the whole 3x6-8 and things like that.
thanks

[weightshead]

Originally posted by X-EVIL-X
ok i had a question about this
Wide Grip Pull-ups - 3 x 6 - 8 reps
Deadlifts - 4 x 6 (never to failure and great form is VITAL)
Bent Over Rows - 3 x 6 - 8
Chin Ups - 2 x 8
Barbell Curls - 3 x 8
DB Shrugs - 3 x 8

how many sets do you do for each and how many reps. just kinda confused on the whole 3x6-8 and things like that.
thanks

ok what i mean by 3 x 6 - 8 is do three sets whilst keeping the reps in the range of 6 - 8. for example it might look like this:

set 1: pick a weight thats heavy but you can bang out 8 reps.
set 2: pick a weight that you'll fail on 9 reps, perform 8 reps (ie one from failure)
set 3: pick a weight that you'll fail on 6-7 reps, perform 6 reps (its up to you whether you feel you should be taking it to failure on the last set)

personally i feel with my workout routine the last set should always be to failure, but everyone is different - figure out what works for you.