Rate My Routine

[PeterPaul]

Hey, guys. Been lurking this site for a while, figured I'd register. I'm looking for a little critique on my routine, specifically back. I'm currently in some sort of PR phase. Every day for the last 2 months I've been getting stronger in basically anything I do. It's just my back isn't growing at the rate I'd like, both in size and in numbers. Anything I can add/change to help that. Anything overall in my routine you'd change? Thanks!

Anyway 5'10, 185 Body fat ~12%, natural. Every set is ramped.

Monday Chest
3x8 Incline DB Press, Low angle, 1 warm up set
3x8 Flat DB Press
3x8 Incline DB Flies
3x8 Weighted Dips or Cable Cross overs

Tuesday Back

4x8 Deadlifts
3x failure pullups
3x8 Bent over BB rows
3x8 light weight Lat Pull down, with a hold at the chest for 2 seconds
1x5 heavy cable rows
1x8 lighter cable rows

Wednesday Legs

BB squats 4x8
2x8 sets hip adductor
2x8 hip abductor
3x8 Hack Squats or Leg Presses
3x16 BB Backward Lunges alternating leg on each rep
2x failure Leg Extensions
3xfailure a hamstring exercise. depends on my mood, leg curl, good morning, etc

Thursday Arms

3x8 incline DB curls
3x8 standing preachers
3x8 DB kickbacks
3x8 overhead 2 hand DB extension
3x8 skull crushers or overhead cable extensions

Friday Shoulders/Traps

3x8 Military Press
3x8 chins
3x8 standing front BB raises. once raised, bar brought to the chest, back out, then down
3x8 cable face offs
3x8 shrugs

 

[pretty ricky]

i think it sucks for me.if it's working for you then ok.you ought to post your #'s used.the routine i would suggest is at the top of this forum in the sticky do deadlifts thicken your waist pg.6.basic 3 day pl routine that has put me on the right track.

 

[pullinbig]

it sucks.

 

[PeterPaul]

i think it sucks for me.if it's working for you then ok.you ought to post your #'s used.the routine i would suggest is at the top of this forum in the sticky do deadlifts thicken your waist pg.6.basic 3 day pl routine that has put me on the right track.

I have 5 days to lift, so I'll be there 5 days. I'm not pressed for time. I feel I've made pretty solid gains and I'm hesistant to change the routine. I'll change the exercises, I just dont wanna go to a full body or 3 day split. Any input for a new Lat routine?

Anyway my numbers from May until now (even though they seem to be changing every week)

Bodyweight: 157 to 185
Arms: 13 to 15.75
Chest: 39 to 42
Quads: 24 to 27.5
Neck: 14.5 to 16
Waist 32 to 32.5

(May) to Now
Chest
DB Presses (55, 50, 45) to 55 warmup, 90, 95, 105
DB Flyes (20s) to 55,55,50

Back (changed my routine 3 weeks ago, trying something new. So everything has no basis of comparison)
Deads (never did them) to 135, 185, 225, 245
Pullups (couldnt do them) to 10, 8, 6
Bent over Rows (never did them) to 135, 135, 135

Legs
Squats (75s) to 135, 225, 275, 315
Hacks (90) to 180, 270, 400
Leg Presses (180s) to 360, 450, 560
Leg Extensions (45) to 180

Arms
DB Curls (20s) to 55, 50, 45
Standing Curls (50) to 80, 80, 80
Kickbacks 15 to 35, 35, 35
DB Two Handed Overhead extension 45 to 110

Shoulders/Traps
DB Presses (45) to 75
Chins (50 lbs ez bar) to (100, 100, 100 EZ bar)
Shrugs: just started them
Lat raises (20 lbs straight bar) to 60 lbs straight bar

 

[PeterPaul]

it sucks.

Thanks. That was very informative haha

 

[MANOWAR]

It does suck. No reason to spend so much time on delts n traps. I would cut that day out if I were you. Looks like way too much.

Also, why so many dumbell presses. No barbell work for chest? BB presses are essential
And stop this arms BS. Cut your workouts shorter and do bis with back and tris with chest. Or vice varsa as some people to

You also need more rest. Working out consecitively, you won't get the best results.

Don't your shoulders get sore after a chest workout? Why would you go heavy on back with sore shoulders?

 

[adidamps2]

the less time spent in gym the more you will grow.

not enough rest days.

leg day right after back isn't too bright an idea either..esp when pullin deads and then sqting.

if you wanna spend that much time in the gym do a 4 day split and take wed off and the week end.

monday
legs

tuesdays
chest

wed
off

thursday
back

friday
arm/shoulder day if you feel the need

this will give you more time to recover and make your lifts stronger next go around.

 

[PeterPaul]

To be honest, I never get sore. I never have in my life with any sort of physical activity, from playing little league as a kid to working out with weights as an adult and everything in between. This is maybe why I never feel like I'm pushing myself hard enough. Not only that, all these routines take me 45 min to under an hour. I never spend more than an hour a day in the gym, so I also dont feel like I'm pushing my body too hard.

 

[MANOWAR]

Agreed with Adidas, spend less time at the gym.

Arms after back might be a lot on the biceps. Same with shoulders. But your routine sucks and it's time to try something new.

 

[MANOWAR]

It's okay if you're not sore. Make sure you switch things up, new stress to the body will hopefully get you a little sore. Even if you're not sore, it doesn't meen your muscles are fully repared.

 

[PeterPaul]

the less time spent in gym the more you will grow.

not enough rest days.

leg day right after back isn't too bright an idea either..esp when pullin deads and then sqting.

if you wanna spend that much time in the gym do a 4 day split and take wed off and the week end.

monday
legs

tuesdays
chest

wed
off

thursday
back

friday
arm/shoulder day if you feel the need

this will give you more time to recover and make your lifts stronger next go around.

Thanks. This is exactly what I was looking for. A more than 3 day split. I'll give this a try starting next week and see how it goes.

 

[PeterPaul]

Agreed with Adidas, spend less time at the gym.

Arms after back might be a lot on the biceps. Same with shoulders. But your routine sucks and it's time to try something new.

Haha. Thanks I definately will.

 

[PeterPaul]

Arms after back might be a lot on the biceps. Same with shoulders.

I think I'm gonna push that day back to Saturday and do a M, T, Th, S type deal.

 

[MANOWAR]

You could do a 3 day, and at the end of the week do a very light stretching session.

Or keep a 3 day with legs, chest shoulders tris, n back bis n traps, and end the week with a light speed chest workout, since chest lifts are IMO the hardest to bring up.
Take a look in the log section, model your workouts like TMan Adidas or Winter and you're gauranteed success

 

[adidamps2]

Thanks. This is exactly what I was looking for. A more than 3 day split. I'll give this a try starting next week and see how it goes.

with a split like that..you can put a lil more effort into lifting..if your looking for more size drop the rep range down into the 4-6 range and really push the thresh hold on that rep range w/wt, in all the big lifts (BB bench, SQT, deads) and keep the assistance work in the 8-12 rep range. also the rest periods on the lowered rep range will need to be extended to some were around 3-5 min, however you can scale back the rest on the higher rep area.

go look at the "do deadlifts thicken waist" sticky and go to page 6 and find PullinBigs's routine he has posted..its only 3 days a week, however it will beat you up and put size and strength on your frame.

 

[PeterPaul]

Thanks, guys !

 

[adidamps2]

Thanks, guys !

hey Pual my other suggestion would be go into journal section and not only look at how the guys in there lift, but start one your self, you will get the most help and critiqueing of your work out in there. lots of guys in there willing to help and lend good advice.

 

[PeterPaul]

hey Pual my other suggestion would be go into journal section and not only look at how the guys in there lift, but start one your self, you will get the most help and critiqueing of your work out in there. lots of guys in there willing to help and lend good advice.

I just tried to create a log, and it wouldn't let me. Thoughts?

"PeterPaul, you do not have permission to access this page. This could be due to one of several reasons:

Your user account may not have sufficient privileges to access this page. Are you trying to edit someone else's post, access administrative features or some other privileged system?

If you are trying to post, the administrator may have disabled your account, or it may be awaiting activation. "

 

[Skarhead1]

fuckin blows, no varaiton in the rep scheme

 

[PeterPaul]

I vary the reps, I'm just giving my basic workout. I can't post something like that, it's just easier to say X x 8. that's why I wanted to create a log!