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  1. #1
    Registered User Sultytan's Avatar
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    Post Heya fellow Chads, I'd love some feedback on my workout routine!

    As the title suggests^, i'd love to have some feedback on what i could improve on with my workout routine.


    (TL;DR: would love some constructive criticism on my routine. feel free to scroll down below to check it out!)


    Recently I started hitting the gym as a way to vent out the aftermath of a nastly fling. felt like i wasn't good enough n here i am now! in 4 months i went directly from 124kg to 112. (took a 1 month hiatus because i was shifting houses and needed to take care of that)

    Recently though, one of the Gold's Gym PT's noted that i might eventually start experiencing metabolic stress due to my routine and diet habits. my main way of dieting is that i undergo OMAD, roughly 19-24 hours of fasting and then i have my meal, which can be anything for the most part; however i make it a habit to prioritize meats and or white rice here and there. I'm actually quite comfortable doing OMAD as i don't feel the need to really eat until my eating window, which is nice!


    so the reason why i'm here is because i'd love to experiment more on my routine, see where i can improve and aim to join the ranks amongst all the amazingly well chiseled lads on this forum!


    Heaviest weight: 129kg
    Current weight: 103-105? last time i weight in was 112kg last month.
    Current BFP: (checked last month: 34.6%

    Here's my latest routine that i'm look forward to doing each during each trip to the gym: (i recently went from gymming 4 days a week to 6-7)



    My current workout routine:

    Functionals:

    12 reps pushups 3 sets

    10 reps squats (preferably weighted) 3 sets

    weight when squatting: 15kg

    30 jumping jacks 3 sets

    ----------------------------

    Chest day:

    Benchpress - 3 sets 10 30kg

    Pectoral press - 60,55,50kg (dropset)

    3 sets 10,12,15 respectively

    muscle press machine - 20kg, 3 sets 10

    Triceps pull - 15,12.50,10kg

    3 sets 10,12,15 respectively

    lowerback barbell row - 10 reps 3

    Cardio:

    Elliptical machine - 20-25 minutes at effort level 10-12. 1 minute casual pace and 1 minute maximum effort. repeat until done


    Treadmill:

    (occasional deadman's sprint of 15.6-17kmph for a solid minute)

    5 minutes running 10.6kmph

    5 minutes brisk walking 4.5 kmph

    10 minutes medium incline walking at 5.2-5.6 kmph


    ----------------------------

    Back day:


    Military press (Barbell)

    30kg 3 sets 10

    Trap pulls immediately after each set^ 3 sets 10
    30 kg


    Shoulder press machine 55,50,45 kg
    6 sets of 10,12,15 respectively


    Lat pulldown 55,50,45 kg

    3 sets of 10,12,15 respectively


    back row 55,50,45 kg

    3 sets of 10,12,15 respectively


    Assisted pullups 3 sets of 10,12,15

    Cardio:

    Rowing machine: 20 minutes of moderate to maximum effort throughout.


    Treadmill:

    (occasional deadman's sprint of 15.6-17kmph for a solid minute)

    5 minutes running 10.6kmph

    5 minutes brisk walking 4.5 kmph

    10 minutes medium incline walking at 5.2-5.6 kmph



    I'll attach some of my progress pictures below too!
    Attached Images
    Last edited by Sultytan; 09-22-2021 at 03:55 PM.
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  2. #2
    Registered User Sultytan's Avatar
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    Oh, i'd also like to add that for my caloric deficit, i aim to stick around 1200-1500 per day. i do track my calories using MFP as well!
    Last edited by Sultytan; 09-22-2021 at 03:58 PM.
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  3. #3
    Conquer faithbrah's Avatar
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    faithbrah has much to be proud of. One of the best! (+20000) faithbrah has much to be proud of. One of the best! (+20000) faithbrah has much to be proud of. One of the best! (+20000) faithbrah has much to be proud of. One of the best! (+20000) faithbrah has much to be proud of. One of the best! (+20000) faithbrah has much to be proud of. One of the best! (+20000) faithbrah has much to be proud of. One of the best! (+20000) faithbrah has much to be proud of. One of the best! (+20000) faithbrah has much to be proud of. One of the best! (+20000) faithbrah has much to be proud of. One of the best! (+20000) faithbrah has much to be proud of. One of the best! (+20000)
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    honestly you should just do a beginner program instead of a bro split, chances are you'll make better progress. something like the Fierce 5 Novice Routine, you're supposed to do it 3x per week and cardio is optional but always recommended for health. not sure if you just like the routine-like precision when you do cardio, but it doesn't have to be so exact like "5 minutes @ 10.2 km/h, 10 minutes @ 9.6 km/h". what i'm saying is that you can simply do 30 minutes of any type of cardio on your rest days

    it also doesn't make sense how your chest day has barbell rows, and back day has military press + shoulder press. here's fierce 5 novice: https://forum.bodybuilding.com/showt...hp?t=159678631
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