Opinions on Routine

[Lombi22]

Aright gents i been lifting for a while we can say 4 years jsut about. 2 of them were football based. where i went from being about 130 pounds to about 157lbs. After football ended a year ago i didnt lift until months later coing into the gym at like 150 or so. I then started bodybuilding for about 7 months everything was going well i went to about 164 pounds solid 7%bf bigger in all diff areas i never was and stronger. i then got into a bad car accident which through me off for 2 months. Went back into the gym and i went into this routine which took me to thesame size as before. which i have now lost yet again due to a vacation to cancun and a week of home with a sinus infection and bronchitis. down to like idk 155lbs


Mon- Back
Deads 4 x 10-8-6-6
Rows 3x 12-10-8
Pulldowns 4x 12 10 8 6
Wide grip chin ups/ weighted- 4x 10 8 6 6

Tues-off used to be a leg day accident fuckin the lower back up

Wed- Shoulders
Seated Dumbells- 4x 10 8 6 6
Forward & Lateral Rows- 4 10 8 6 6
Rear Deltiod machine- 3 10 10 10
Shrugs- 6 16-12-10-10-12-16

Thurs- Chest
Flat- 4 10 8 6 6
Incline- 4 10 8 6 6
Fly's - 4 12 10 8 6
iso bench- 4 10 8 6 6

FRi- Arms
Bis
EZ bar curls- 4 10 8 6 6
Dumbell- latter start at 40 do 6 reps go down until u hit 15 non stop
Reverse- 3 12 10 8
Hammer- either the latter or 4 x 10 8 6 6

TRis-
Pushdowns- 10 8 6 6
Reverse cable pushdown- 10 8 6 6
Cable pushdowns- 10 8 6 6
Skullcrushers- 10 8 6 6

SAt & sun off

No supps or anythng, got some pretty good results but not what i want realy want to get to a good 185 8%...without mods
oh and my diet i eat everything in site, deli meat sandwhiches , milk, steaks, chicken, fish, everything

help me out

 

[noomi_nooma]

personally i reckon thats too much volume, and to have shoulders the day before chest isnt that good. maybe jus do a few sets of shoulders after ur chest

 

[mesomorph]

Suprised you can loose it that fast since you are natural. That is an awesome amount of size to gain natural also. (I believe you though, truly not insinuating anything here).

That is what they actually had you doing in football for lifting? I am suprised it is so light on the legs. I have heard that football workouts are the typical old pyramid style as you are using, fairly high volume.

Man dude it sounds like it had worked for you well over the years to me. The exersizes themselves may be getting old, I would try changing out a few at a time and see what happens.

 

[Lombi22]

Nah during football is was less complicated. Really based on explosion and power lifting more to major muscle groups. Idk about volume i think its not that much at all. The fluctuation of weighti cant understand either.

and ym shoulders are probably the most eye catching thing about me, my chest is actually not to flashy, or my arms. Im more of a back and shoulders person, more of a genetic thing.another thing i forgot to mention im not ur average college kid im a fulltime Mason, so my daily day is hard physcial labor. not to mention my part time weekend job is my cardio im a waiter in a catering hall, non stop walking and caring trays everywhere it aint that easy, but the food is amazing. and i still go to school part time, so my time is fuckin tight packed.


what changes should i make or excersizes i should get rid of perhaps add

 

[mesomorph]

Well, the dude I lift with has 2 certs, needless to say he decides what we do at the gym. It's pretty simple though. He just does dumbell prones instead of benching, dumbell presses instead of mil presses, mixes up cable crossovers with using a standard pec machine... We switch things around about every 3 weeks.

To be honest though, why not just switch totally away from what you are doing and go back to your football workout for like 2 months. Then come back to what you are doing now. I bet that does a lot more good than even switching out a few exersizes. I bet that would bring incredible results, and then fresh new results when you started back on this routine again.

If you jobs are wearing you out a little, you could lower the volume some, but you were saying in spite of all that you don't think your volume is too high for you? That is an awesome job, get to workout like a strongman every day. I am serious here, not kidding at all.

 

[Dlove]

How are you doing deadlifts if your lower backs ****** up? When your ready for it check page 6 of the training section of this board. The thread is called do deadlifts thicken the waist, page 6. Solid routine especially if you play football. Also what position you play at 155, hope your not thinkin of AASi in highschool.

 

[Lombi22]

Gentlemen I PLAYED football when i was in highschool, i was a Strong Safety and running back back then damn good one to, just never had weight to back up the strength for college ball nor the grades.

The football routine i didnt like cuz i was growing in my legs and chest, no my back, not my shoulders, nor arms. I dont want to be a powerlifter, i want to be a walking statue freak of nature lol.

The volume with work your right, it is at times hard to get up at 6 to get to work to be home at 6 to eat go to the gym by 8 out at 9 then bed.

My Deads are fine except for the bar riping the hair off my legs and knees lol. My nomral day is a deadlift, pickin up 90lbs bags of cement , lifting bucjkets full of mud and sand its non stop so i think i got used to that.I do get hurt though i wont deny that , or have soreness for days.
My deadlifts i start with 135 warm up, jump to 225 for like 8-10 see how i feel, then ill go to 265-275 weight range for 6 reps for a set or two, then ill go for 1 or 2 around 315 or so. Hard to believe but idc, its what i do if u want to knock it , meet me at my gym and ill do it. The Squats is a good f*ckin question, those are my strength. Football lifting gave me a huge edge on squats. I been able to come around 365 with a slight arch low and up for 1, never really wanted to go higher cuz i ride it low and across the rear deltoids so it hurts like a motherF*cker and i have a bar until my next squat session. But since the accident squats cause me pain i dont know why. Monday is coming and im gunna start doing a journal. well see how it goes.



its gunna be a year since my death defying accident, so i think its time to squat till i puke.

 

[mesomorph]

Ok bro, that's cool, don't get pissed, lol. I only suggested that because you said you got strong on the football workout, then you did the other routine for quite a while and it is not too effective anymore. I was thinking that usually the most radical change to a routine for a while is the most effective was my real intension. Why not try someone elses routine for a while. I liked switching off & doing these a few times the past few years, maybe you will find them cool too:

Ian King's Great Guns Series

http://www.t-nation.com/findArticle.do?article=body_107guns
http://www.t-nation.com/findArticle.do?article=body_110guns
http://www.t-nation.com/findArticle.do?article=body_113guns
http://www.t-nation.com/findArticle.do?article=body_116guns

OVT: Optimized Volume Training

http://www.t-nation.com/findArticle.do?article=257ovt2

 

[Lombi22]

damn that looks like so much fun, but like when i workout i might do 20 24 sets maybe 28 if i feel good, but damn 40 sets in a workout of 45 - 1hour 15, no rest in some of these sets, sounds so scary, so hard, yet so rewarding. but it reminds me of overtraining. and this is a Test forum so im guessing this guys got some good gear boosting them forward, istick to my muscle millk and animal nitro.....