Rate My Workout Routine And My New Lifting Diet

[TheReasonSF3]

I wanta gain a lot of bulk. I'm 5'10", 155.
Workout
Monday
Back-
1-2 warmup sets, light weight
3 sets lat pull down to neck
3 sets lat pull down to chest
3 sets seated rows

Chest-
1-2 warmup sets, light weight
3 sets bench press
3 sets incline bench press
3 sets flat bench cable flies

Biceps-
1-2 warmup sets, light weight
3 sets standing barbell curls
3 sets standing dumbell curls
3 sets preacher curls

Tuesday
Shoulders-
3 Sets Seated Iso Shoulder Presses (machine)
3 Sets Barbell Shoulder Press
3 Sets Lateral Rows

Triceps-
3 Sets Pushdowns
3 Sets Pushdowns (machine)
3 Sets Dumbell Pushdowns

Legs-
4 sets leg press
4 sets calf raises
4 sets leg extension
4 sets leg curls

Wednesday
Rest Day

Thursday
Back-
1-2 warmup sets, light weight
3 sets lat pull down to neck
3 sets lat pull down to chest
3 sets seated rows

Chest-
1-2 warmup sets, light weight
3 sets bench press
3 sets incline bench press
3 sets flat bench cable flies

Biceps-
1-2 warmup sets, light weight
3 sets standing barbell curls
3 sets standing dumbell curls
3 sets preacher curls

Friday
Shoulders-
3 Sets Seated Iso Shoulder Presses (machine)
3 Sets Barbell Shoulder Press
3 Sets Lateral Rows

Triceps-
3 Sets Pushdowns
3 Sets Pushdowns (machine)
3 Sets Dumbell Pushdowns

Legs-
4 sets leg press
4 sets calf raises
4 sets leg extension
4 sets leg curls

Saturday
Rest Day

Sunday
Rest Day

Diet
Day 1
Breakfast-
3 eggs, apple, boost

lunch-
2 penut butter sandwitches, small snack, boost

mid after noon snack
bowl of cereal, string beans, apple

dinner
meat/steak, salad, string beans, juice.

late afternoon snack 7-8
1 bowl cereal, +toast

late night snack
2 bowls cereal, whey protein drink

Day 2
Breakfast-
3 eggs, apple, boost

lunch-
steak sandwitch, small snack, boost

mid afternoon snack
bowl of string beans, carrots, apple

dinner
meat/steak, salad, string beans, juice.

late afernoon snack 7-8
1 bowl cereal, toast or any kind of bread

late night snack
2 bowls cereal, whey protein drink
-----
do you think this is good. i do day 1 for diet monday, wednesday, friday and sunday. and i do day 2 tuesday, thursday, and saturday. I wanta add creatine into my diet. How's my routine and diet?

[jc587]

Well just lookin at your back workouts...i say it could use alot of tuning.

Do deadlifts, some type of rows, and some type of pullups, instead of pulldowns and seated rows.

For chest kick out bench cable flies and add in dips(you are in search of bulk as you previously stated).

Why same sets for back- (large muscle) and bicep- (smaller muscle)?

On shoulder day why do you machine presses before barbell? It would just get me tired before the real work.

Triceps...wow thats alot of pushdowns... Get some staple exercises in there like Close grip bench, dips, skullcrushers.

And again..chest-large muscle and tricep-small muscle..they get the same sets of work?

For legs..all i can say is squat. Perhaps squats, leg press, leg curl, and calf raises would be a better option.

Thats alot of work during one week..how you feelin man? If you like hitting everything twice..be my guest and do that, but if you find it hard to keep up the intensities of workouts and hard to progress..might want to reconsider twice a week.

[CrObbER]

ROUTINE

-Get some more rest between two workouts for same bodypart, 5-7 days is optimal.
-I think that volume is too high, or you are just a genetic freak and this works for you because 27 to 31 set is just too much for most of the people.
-Also I don't believe that this workout lasts less than 75 minutes which is optimal for average trainee. Again, I don't believe that you can do those last sets on high intensity. MORE is not always BETTER.
-Choose some split where you workout your bodyparts every 5-7 days such as
Mon:Back, Chest
Tue:Legs
Wedn:REST
Thur:Arms, Shoulders
Fri:REST
Satur:repeat

-You don't have any rear delt work here which will probably lead to disbalance between deltoid muscles

-Don't do so much pushdowns for triceps, 2-3 sets is enough and add some dips, skullcrushers and close grip benches

-For lats replace some pulldowns with pullups or chinups

-SQUAT and DEADLIFT


DIET

In general doesn't look good to me.
-Cut that peanut butter sandwich crap, that **** will make you fat, except if you are an ectomorph, but anyway it won't help you gain as much muscle as possible and switch it with some chicken breast and brown rice, or if you want protein/fat combo use cottage cheese with peanut butter. REMEMBER - gaining fat is not your goal, it's gaining muscle.
-Add some OMEGA 3 rich products such as fish oil caps, flax seeds, or flax seed oil
-Be sure to take your antioxidants(Multivitamin and mineral, vitamin C and E)
-Replace that whey before bed with some Omega 3 rich food, cottage cheese or casein protein and some fibres (veggies would be your best pick)
-Be sure to have protein rich food in all your meals
-I guess boost is some MRP shake which I would replace with some real food such as tuna, chicken or turkey breasts.
-Cut that juice from your diet, it will only make you fat, no use of it
-Be sure to drink atleast gallon of water a day


You need to do alot of hard work to gain some muscle, altough your routine and diet need more modification this would be optimal for some real lean muscle gain.

[TheReasonSF3]

can you guys help me get a good routine?

[oddball182]

Originally posted by TheReasonSF3
can you guys help me get a good routine?

use the search button

-example 3-day split:
Chest/Shoulders/Tris
Rest
Legs/Abs
Rest
Back/Bi's/Forearms
Rest
Rest

-example 4-day split:
Chest/Bi's
Legs
Rest
Shoulders/Tri's
Back/Abs
Rest
Rest

[oddball182]

as for your diet... it needs some work.

Day1
Breakfast-
-drop the apple
-drop the boost
-add some egg whites
-add some oatmeal

Lunch-
-drop the PB
-have some chicen or tuna on the bread instead

Mid Afternoon Snack-
-drop the cereal
-drop the apple
-add a protein source

Dinner-
-drop the juice

Late Afternoon Snack-
-drop the cereal
-drop the toast
-add a good fat source
-add a protein source

Late Night Snack-
-drop the cereal
-drop the whey
-add some cottage cheese or milk
-add a good fat source

(the same basically goes for Day 2 as well)