Crimson_Tide

hey guys ive started my weight lifting/cardio routine back up again... i started one a while back and kept it up for a while until i got brochitis and tried to keep with the routine- bad idea... i ended up sick in bed, and not being able to move a muscle for a while... needless to say i never started my routine back up, but now that im deployed i thought itd be a great opportunity to get back in shape... my goals for the end of this deployment are to look a little like Anthony Presciano from BSN, but a little smaller... heres the routine, all comments welcome

Everyday except Saturday and Sunday- Cardio

Stairmaster- 15 min
and
Stationary bike- 20 min
or
Treadmill- 1.5 miles

Monday/Thursday- chest, tris, shoulders

Incline dumbbell press- 3 sets/6 reps(last set Rest-pause)
Decline smith machine press- 3 sets/6 reps(last set Rest-pause)
Incline dumbbell flyes- 3 sets/8 reps(last set lighter weight until failure)
Dumbell shoulder press- 4 sets/8 reps(last set lighter weight until failure)
Barbell shrugs- 5 sets/10 reps
Cable pulldowns wide grip superset with close, reverse grip pulldowns- 3 sets/until failure

Tuesday/Friday- back, bis, abs

Bentover rows- 3 sets/6 reps(last set Rest-pause)
Cable rows- 4 sets/7 reps(Last set light weight until failure)
Lat pulldowns- 3 sets/8 reps
Dumbbell rows- 3 sets/until failure
Dumbbell curls superset with close grip barbell curls- 4 sets/8 reps(last set light weight until failure)
Reverse grip barbell curls- 3 sets/until failure
Hanging leg raises with partner thowing legs down- 3 sets/until failure
Anti-gravity sit ups with 25 lb weight- 3 sets/until failure
Russian twist with 20 lb weight- 3 sets/until failure

Wednesday- Cardio

Stairmaster- 20 min
Stationary bike- 25 minutes
Treadmill- walk 1 mile @ 15% incline, 3.5 mph

Saturday- Legs

Smith machine squats- 4 sets/6 reps
Smith machine calf raises- 5 sets/until failure(only resting 20-25 sec between each set)
Leg curls- 3 sets/8 reps
Leg extensions- 3 sets/8 reps
Sitting calf raises- 3 sets/6 reps(only resting 20-25 sec between each set)
Treadmill- walk for 30 minutes @ 5% incline @ 3.5 mph

Sunday- Rest

Sleep- pretty much all day

Supplements im taking

Whey protein- 1 scoop, when i wake up, right after workout, and before i go to bed
Prolab Creatine Monohydrate- 2x day
NO-Xplode- 2 scoops, 30 min before workout
Nitrix- 4x day
Animal Pak- 45 min before workout
Twin Labs Amino Acids- with 3 meals

I eat 5 small meals a day with the morning meals consisting of a lot of carbs and the afternoon meals maily of protein... i also drink a TON of water with it being +100 degrees almost daily and with me working out i also mix up some gatorade every now and then as well to replenish electrolytes

-Josh


Modified by Crimson_Tide at 5:08 AM 10/11/2008


Modified by Crimson_Tide at 5:10 AM 10/11/2008

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C_H_A_D

So monday and thursday you do the same thing and tuesday and friday you do the same thing? Then saturday you do legs.

Ditch the smith machine squats for a barbell squat. The bar does not move perfectly vertical no matter what.

Crimson_Tide

yeah monday/thursday and tuesday/friday are virtually the same days... cardio might vary a little bit depending on how i feel that day, but everything else stays the same

im just using the smith machine for squats right now b/c im not used to going all the way down(this is the first time ive used squats)... i want to build confidence and good form before i start with the free weights and get used to the motion

thanks for the input... any other comments/constructive critisisms?
-Josh

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corona

im no expert, but i can't see the smith machine helping with form.
just lighten the weight on a normal barbell squat and do it in the mirror.

.

what's your height and weight...and what are your goals?

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tharptroy

+1

working out on a squat machine wont help your form, I'd recommend trying to get your form right with just the barbell, no weights.

coach always said "butt down, back straight, eyes up, stay tight coming down"

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Crimson_Tide

yeah ive been thinking about that a little bit lately... this saturday ill try it and see how it turns out... im a little nervous though

im 5"11 and right around 200-203 lbs with 17% bodyfat and i would like to get down around 7-8% bodyfat at 195-200 lbs... im not looking to get too much mass, but i would like that athletic look kind of like Anthony Presciano from BSN
-Josh

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I ♥ My EF
'91 civic hatch std w/ d16z6 swap RIP
'91 civic hatch dx w/ d16y8 swap with t3/t04e .50 trim .63 AR @ 9 psi RIP
'92 civic hatch dx all stock

goforbroke

Where did you get this program from? Or did you make it up?

Half of the stuff is nonsense. I'll chime in later after I'm done eating.

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Crimson_Tide

i got the cardio schedule and overall schedule from Anthony Presciano on BSN(chest/tris on monday/thursday, back/bis on tuesday/friday, etc) and im using an article out of FLEX magazine for chest and back workouts... other than that i just tweaked it with a few things like abs and legs... its worked for me for the past few weeks that ive been using it... already seeing some fat loss and my chest is growing a little bit
-Josh

__________________
I ♥ My EF
'91 civic hatch std w/ d16z6 swap RIP
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goforbroke

Your working out every muscle group twice a week and only working out legs once a week and thats the most important muscle group in my book. I don't like this program at all. Just working out such some muscle groups twice a week is complete overkill biceps and triceps, blah. Certain exercises your performing you need to at least get 8 reps and the reason I say that is because when you go stupid heavy on certain exercises. Your form starts to lack because you aren't controling the weight its controling and thats how you get hurt.
Prime example I think you should aim for 8-10 reps with barbell rows and not six reps. I used to use 315 for 7-8 reps doing barbell rows but didn't like my form so I just adjusted the weight accordingly. If you can't squeeze your shoulder blades together on every rep lower the weight, yeah its a ego trip.

Just doing chest,triceps, and shoulders in the same workout is ahh too much. I just workout a little different then most people because I sure as hell wouldn't be able to do shoulder presses with any effort after a chest/tricep workout.
Five sets of shrugs, do some laterals instead of the shrugs. Cable pulldowns ehh I would focus more on dumbells and leave the machines alone at the moment.

No pull-ups on your back day? Lat pulldowns are not a replacement to pull-ups either.

Your leg day makes no sense to me. I'm no professional but I have been on the block for a while. Already mentioned ditch the smith machine squats. Barbell squats should be in your stable. Your only doing one mass builder exercise for legs which is squats everything else in your leg program is for detail. I would incorporate some hack squats,leg presses,walking lunges, and steps in their. So much calf work? I already know your not blasting your legs because you can walk for 30 minutes on the treadmill after your leg workout!

Your better off spending money on food then all those supplements. Of course your making gains your still new. Also by the way all of the programs in musculardevelopment,flex, and ect..... are geared toward "enhanced" people not natural bodybuilding. Thats why they would tell you to workout each muscle group twice a week, because they recovery a hella lot faster then natural people.


Modified by goforbroke at 10:02 AM 10/13/2008

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Crimson_Tide

the only reason im only working out legs once a week is i do cardio every other day except sundays... i played soccer all my life and have pretty large legs naturally so i am not looking to build much mass, but would like a little more definition... i would, however, like to build a little more mass in my calves... thats why i hit them so hard, and yes i can walk after my workout, but it is pretty difficult lol... its tuesday morning right now, and my legs are still sore from saturdays workout- i think im working them pretty good, right?

as far as food goes, i eat for free here at the chow halls, and i am eating a ton of lean protein(egg whites, tuna, chicken, etc.) and the whey is added protein on top of that... i drink at least two protein shakes a day, and im actually recovering pretty quickly(yes i am pretty sore the next day) from my workouts and that is why im working out each muscle group twice a week... if things change then my workout schedule will change accordingly

i do incorporate some pullups in my back days every now and then... in fact, i change my entire routine up from time to time to keep things interesting, but what i listed is the normal schedule... and i understand what youre talking about with the 8-10 reps for some exercises... i am a stickler on form and i see what youre saying with the barbell rows... i was told just last week that i should try squeezing my shoulder blades together at the top of each rep and couldnt so i will be lowering the weight and be going for more reps like you suggested... any other tips?

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goforbroke

Stop working out every bodypart twice a week. Just because your not sore doesn't mean that particular muscle group has recovered already. You honestly have no business working out every muscle group twice a week. If you were "ehanced" that might be a different story but your natural like 97% of people on this board. You DON'T grow at the gym you grow at home when your resting and not lifting.
Not to step off topic but soccer doesn't make you have big legs.


Modified by goforbroke at 8:42 AM 10/14/2008

__________________
<U>Destroy everything,obliterate what makes us weak</U>

Give them nothing, but take everything.

Crimson_Tide

ill think ill try working each muscle group out only once a week, but im going to be keeping my cardio up... and i wasnt saying that i have big legs only b/c i played soccer, but ive always had larger legs than the average person, and i attribute most of it to playing soccer and working out all the time throughout high school
-Josh

__________________
I ♥ My EF
'91 civic hatch std w/ d16z6 swap RIP
'91 civic hatch dx w/ d16y8 swap with t3/t04e .50 trim .63 AR @ 9 psi RIP
'92 civic hatch dx all stock

goforbroke

Make sure you track your progress.

__________________
<U>Destroy everything,obliterate what makes us weak</U>

Give them nothing, but take everything.

Crimson_Tide

np... today is cardio... will post up after lunch
-Josh

__________________
I ♥ My EF
'91 civic hatch std w/ d16z6 swap RIP
'91 civic hatch dx w/ d16y8 swap with t3/t04e .50 trim .63 AR @ 9 psi RIP
'92 civic hatch dx all stock

C_H_A_D

A common misconception is to consider squats to be a "leg" exercise. It is really a full body exercise that does a very good job at stimulating growth.