Whats up fella's, I got a Whole routine, trying to get some feedback.

[BeastOfTheEast1]

Hey fellas,

My names is Mike, my brother has an account on here and he told me its good for feedback and advice. But im 17 years old, 5'8 and play football for my local highschool. Our coach gives us this ragedy as workout so i dont follow it..im "Rebellious" as he says. But anyway ive been gaining weight and muscle to prepare for this season. Im pretty much already locked into a college but i need to show myself this season so heres my "Journal" if you wanna call it that. (This will include food schedule, Weight Routine, Running routine)

I do all my stuff on the weekdays and i have field practice on saturday so it is what it is.

Usual Food-

Breakfast- 1 Muffin And/Or Bagel(with Butter), 1 Banana, 1 Granola Bar, 1 Bowl of Whole Grain Cereal, 2 cups of Florida Orange Juice About 40 minutes after my breakfast i take a Max XXX Protein Shake (about 1000 calories a pop)

Snack- 1 Granola Bar, 1 fruit bar

Lunch- 1 Turkey Sandwich on Whole Weat, 1 Cup of 2% Fat Milk, 1 Granola Bar, 1 Apple, 1 Muffin, 1 Chicken Pattie, 1 bag of various vegetables (usually Tomatoes, Celery, Collyflower, Brockle)

Snack- 1 Granola Bar

Afternoon Meal- Either Some Sort of Soup, Noodle, or Chicken. 2 Cups of Milk
(on Workouts days, i would take Max XXX Before Eating and Creatine Both B4 and After workout.)

Dinner- Homemade Meal (i never know what the moms is making or if im cooking w/e is in the freezer that i know is good enough for a meal)

Late Night Snack- Banana, 1 cup of milk, Granola Bar.

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WORKOUT- Im not asking for comments like "THIS ROUTINE SUCKS, or YOUR AN IDIOT..im here to ask for alil advice and help IF needed im not saying yall are like that but previous sites have had some *******s.




Monday- Squat- 250x5, 265x5, 285x5, 300x5, 325x5, 340x5
Stiff Legged Barbell Deadlift- 5x5
Lunges- 4x8
Calve Raises- 3x8
Leg Curls- 2x10, 1x8, 1x6
Good Mornings- 2x10, 1x8, 1x6
Abs


Tuesday-

Bench- 150x5, 160x5, 170x5, 180x5, 190x5, 200x5
Incline Bench or DB Bench (im not sure which ones better)- 2-3 sets of 8-10 reps
SUPERSET Lat Pulldowns- 2x10, 1x8, 1x6 (I basically go fro middle weights to high weights with low reps)
SUPERSET DB Rows- 2x10, 1x8, 1x6
Barbell Curls- 4x10
Assorted Ab Exercises

Wendsday- Running And Polymetrics


Thursday-

Bench- 3xmax reps
Cleans- 5x5
Tri Ext- 2x10, 1x8, 1x6
Military Press- 2x10, 1x8, 1x6
Skull Crusher- 3x10
Chin-ups- 3xmax
Abs

Friday-

Squat- 5x5
Deadlift- 5x5
Bench- 3x max
Bicep Curls- 2x10, 1x8, 1x6
DB Rows- 4x10
Abs

[PowerBuilder08]

Only thing I would recommend changing is ditching bench on Friday...three days a week of bench on a 4-day split is kind of off, and maybe add some barbell rows, T-Bar rows, or cleans in instead...

[kevn594]

great planned diet for 17 man. it looks pretty legit! its hard as hell for me, especially when im home, to stay on my nutrition plan (you are pooor in college too).

the lifting looks good but i would switch thursday and friday. as well as what ACBRITS said about benching on friday.

i like the plan of:

monday: lower and core,etc
tuesday: upper
wed: rest
thursday: lower with some auxiliary upper lifts
friday: upper with some auxiliary lower lifts

good luck man

[RaferAlston26]

Seems more like a upper/lower split. This is how I would arrange it for more effectiveness (Abs only twice a week and thats on upper days):

Monday - Upper
Bench- 150x5, 160x5, 170x5, 180x5, 190x5, 200x5
Incline Bench or DB Bench (im not sure which ones better)- 2-3 sets of 8-10 reps
SUPERSET Lat Pulldowns- 2x10, 1x8, 1x6 (I basically go fro middle weights to high weights with low reps)
SUPERSET DB Rows- 2x10, 1x8, 1x6
Barbell Curls- 4x10
Weighted Ab Exercises

Tuesday - Lower
Squat- 250x5, 265x5, 285x5, 300x5, 325x5, 340x5
Stiff Legged Barbell Deadlift- 5x5
Lunges- 4x8
Standing Calve Raises- 3x8
Leg Curls- 2x10, 1x8, 1x6
Good Mornings- 2x10, 1x8, 1x6

Wednesday - Plyometrics

Thursday - Upper
Bench- 3xmax reps
Cleans- 5x5
Tri Ext- 2x10, 1x8, 1x6
Military Press- 2x10, 1x8, 1x6
Skull Crusher- 3x10
Chin-ups- 3xmax
Ab Circuit (perform 3 times in a row; 4-6 exercises)

Friday - Lower
Front Squats
Romanian Deads
Leg Press
Glute Ham Raise
Hyper Extensions
Seated Calve Raises

Saturday - Conditioning/GPP work

Something like that.

[BeastOfTheEast1]

Yea, i like my diet too, and i guess i can sub the bench for cleans and add some barbell rows. I dont like training on the weekends because Saturday we had practice for 3 hours, and sunday i like to just rest and chill. But The feedback is great. I appreciate the help. I only keep it :

Mon:Legs
Tues:Upper
Thurs:Upper
Fri:Leg

Because on Wendsday i do alot of sprint work and polymetrics so i wouldnt wanna put leg days before or after the running cause im usually incredibly sore.

[RaferAlston26]

Yea, i like my diet too, and i guess i can sub the bench for cleans and add some barbell rows. I dont like training on the weekends because Saturday we had practice for 3 hours, and sunday i like to just rest and chill. But The feedback is great. I appreciate the help. I only keep it :

Mon:Legs
Tues:Upper
Thurs:Upper
Fri:Leg

Because on Wendsday i do alot of sprint work and polymetrics so i wouldnt wanna put leg days before or after the running cause im usually incredibly sore.

If you notice, you do upper on friday too. So try and avoid that and keep abdominals to two times a week: once weighted and once circuit.