Please critique !!

muchachomalo

muchachomalo

New member
I started lifting today after coming off a 2 month keto diet and would appreciate a few unbiased opinions on my new regimen...supps will be a different thread.

thanks guys !


monday

am treadmill slow pace for 90 min on an empty stomach


lift @ 4pm ( 27 sets in 1 hour )

legs,back & shoulders

part 1

pull ups
full squat, full press w/ dumb bells
dead lifts

3 sets of each x 10

part 2

lunges
bent over barbell row
reverse flys

3 sets of each x 10

part 3

shrugs
side latterals
single calf raises

3 sets of each x 10
--------------------------------------------------------------------------


tuesday

am treadmill slow pace for 90 min on an empty stomach

lift @ 4pm ( 27 sets in 1 hour )

chest,tri's & bi's

part 1

incline dumb bell press
skull crushers
barbell curls

3 sets of each x 10

part 2

decline dumb bell press
close grip press
dumb bell curls

part 3

flys
tri kick backs
hammers or outter grip on ez bar...not sure yet

3 sets of each x 10

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

wednesday

OFF

am treadmill slow pace for 90 min on an empty stomach

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

thurs & fri repeat

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

saturday

OFF

am treadmill slow pace for 90 min on an empty stomach

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

sunday

COMPLETELY OFF !
 
muchachomalo said:
I started lifting today after coming off a 2 month keto diet and would appreciate a few unbiased opinions on my new regimen...supps will be a different thread.

thanks guys !


monday

am treadmill slow pace for 90 min on an empty stomach


lift @ 4pm ( 27 sets in 1 hour )

legs,back & shoulders

part 1

pull ups
full squat, full press w/ dumb bells
dead lifts

3 sets of each x 10

part 2

lunges
bent over barbell row
reverse flys

3 sets of each x 10

part 3

shrugs
side latterals
single calf raises

3 sets of each x 10
--------------------------------------------------------------------------


tuesday

am treadmill slow pace for 90 min on an empty stomach

lift @ 4pm ( 27 sets in 1 hour )

chest,tri's & bi's

part 1

incline dumb bell press
skull crushers
barbell curls

3 sets of each x 10

part 2

decline dumb bell press
close grip press
dumb bell curls

part 3

flys
tri kick backs
hammers or outter grip on ez bar...not sure yet

3 sets of each x 10

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

wednesday

OFF

am treadmill slow pace for 90 min on an empty stomach

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

thurs & fri repeat

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

saturday

OFF

am treadmill slow pace for 90 min on an empty stomach

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

sunday

COMPLETELY OFF !
Click to expand...

That seems like a long time on the treadmill on a empty stomach ???
 
am cardio is good but 90 minutes is alot
and im not sure what your trying to achieve but the workouts seem all over the place
not really focusing on any 1 muscle group at a time
 
supermannpc said:
am cardio is good but 90 minutes is alot
and im not sure what your trying to achieve but the workouts seem all over the place
not really focusing on any 1 muscle group at a time
Click to expand...

Thanks, I'm primarily trying to lean out as opposed to scultping. I figure by using more compound movements I'll be able to benefit from an increased metabolism while making some gains in size, although i know they will be minimal.
 
supermannpc said:
am cardio is good but 90 minutes is alot
and im not sure what your trying to achieve but the workouts seem all over the place
not really focusing on any 1 muscle group at a time
Click to expand...

agreed. More on each individual muscle group, like for chest you only have 2 exercises etc
 
Metal85 said:
agreed. More on each individual muscle group, like for chest you only have 2 exercises etc
Click to expand...

Actually 3....incline,decline,flys.

If you notice what I am attempting to do is hit every part of that certain muscle without doing every known exercise for that specific body part.

This is a great site and I take what you guys write to heart as I am here to obviously learn more about the sport !

Thanks bro
 
It seems there is a consensus that I mite be doing too little for any given body part....would increasing let's say to either 4 or maybe even 5 sets make for a more respectable workout ???
 
Honestly man, 90 minutes on an empty stomach is going to be killer. 90 minutes on it's own is going to be killer, but on an empty stomach, that's just a little much. Maybe cut it back to 60 and you'll get the same results.

As far as the training goes, I understand where you're trying to go with the workouts, but I'd still spend each day on 1 specific part. Rather than trying to do multiple compound movements within a given workout, try focusing on one body part. For instace, this is just an example of what I do (not saying this is any better than any other workout, but just giving you an idea of what I'm talking about). On Mondays I do chest, I'll typically do around 12-15 sets. Flat, incline, decline are a staple, whether it be DB, barbell or machine along with flyes, and a finishing exercise such as cable crossovers or pec deck/butterflies. I'll rotate the flyes from flat, incline, decline from week to week. Tuesday is back day, deads are a staple as are pullups and barbell rows. Other than that, there's plenty of other back exercises to choose from. Wednesday is off, Thursday is shoulder day. Arnolds or barbell press are a mandatory. Then go 2 exercises for sides, 2 for rears and another for front. So that's 6 exercises, but still in the 12-15 set range. Friday is leg day, squats and leg curls are a must. Then there's leg press, stiff legged deads, good mornings, leg extensions, lunges and the like to follow. I go a little more sets for legs 15-18, but this also includes calves. Now I'll do bis on back day in most instances unless I don't feel like it, in which case I'll do them on leg day at the end. Triceps are mostly done on Mondays, but will often get pushed back to Thursday. This is my split, it gives me plenty of time to heal and enough time to rest. I love this split and it's also flexible because by only going 2 on and 1 off, I can always go 2 on, 2 off if I feel the need to.
 
big n wv said:
Honestly man, 90 minutes on an empty stomach is going to be killer. 90 minutes on it's own is going to be killer, but on an empty stomach, that's just a little much. Maybe cut it back to 60 and you'll get the same results.

As far as the training goes, I understand where you're trying to go with the workouts, but I'd still spend each day on 1 specific part. Rather than trying to do multiple compound movements within a given workout, try focusing on one body part. For instace, this is just an example of what I do (not saying this is any better than any other workout, but just giving you an idea of what I'm talking about). On Mondays I do chest, I'll typically do around 12-15 sets. Flat, incline, decline are a staple, whether it be DB, barbell or machine along with flyes, and a finishing exercise such as cable crossovers or pec deck/butterflies. I'll rotate the flyes from flat, incline, decline from week to week. Tuesday is back day, deads are a staple as are pullups and barbell rows. Other than that, there's plenty of other back exercises to choose from. Wednesday is off, Thursday is shoulder day. Arnolds or barbell press are a mandatory. Then go 2 exercises for sides, 2 for rears and another for front. So that's 6 exercises, but still in the 12-15 set range. Friday is leg day, squats and leg curls are a must. Then there's leg press, stiff legged deads, good mornings, leg extensions, lunges and the like to follow. I go a little more sets for legs 15-18, but this also includes calves. Now I'll do bis on back day in most instances unless I don't feel like it, in which case I'll do them on leg day at the end. Triceps are mostly done on Mondays, but will often get pushed back to Thursday. This is my split, it gives me plenty of time to heal and enough time to rest. I love this split and it's also flexible because by only going 2 on and 1 off, I can always go 2 on, 2 off if I feel the need to.
Click to expand...

Thank you bro, very insightful !

I,ve been doing slow walking for so long now ( since basically new year's ) that for me it's fairly easy to do. With that being said since I no longer am on a keto I will definitely make adjustments and drop it back.

I do understand that caloric expenditure is detrimental to overall gains.

Thanks again

PS. I always love your avatars bro....keep'm coming !! :thumbsup:
 
muchachomalo said:
Thank you bro, very insightful !

I,ve been doing slow walking for so long now ( since basically new year's ) that for me it's fairly easy to do. With that being said since I no longer am on a keto I will definitely make adjustments and drop it back.

I do understand that caloric expenditure is detrimental to overall gains.

Thanks again

PS. I always love your avatars bro....keep'm coming !! :thumbsup:
Click to expand...

No problem man, I just think that you're going a little overkill on the cardio, but if you're used to it, keep at it. I just think that it'll cancel out a lot of what you're trying to do and you'll end up losing a little muscle. The avatars are always changing :satan::satan:
 
Yeah im a huge fan now of 1 day 1 body part, but thats only if you are able to put in this many days at the gym. Isolation is a great thing, not to say I didnt just throw a little bit of calves in on the side of my Bi routine today, or not saying that you cant throw abs in too where ever youd like to
 
Metal85 said:
Yeah im a huge fan now of 1 day 1 body part, but thats only if you are able to put in this many days at the gym. Isolation is a great thing, not to say I didnt just throw a little bit of calves in on the side of my Bi routine today, or not saying that you cant throw abs in too where ever youd like to
Click to expand...

Honestly, I've always typically done the mon-fri 1 part a day routine then switched to 2 parts per day 3 on 1 off so I guess was just looking to experiment w/ a new routine.

Not sure what it is, but I tend to hit it, bulk up and then quit ! Maybe it was the routine or just my state of mind, kinda of reminds me matter of fact of the girls...I would hit it and quit also haha.

Hopefully, since this time around I'm at a better point in my life I won't go back to old dirty ways :laugh:

I remember when I would spend my days chatting w/ the hunniez and now it's gym ratz.

Thanks everyone
 
muchachomalo said:
Honestly, I've always typically done the mon-fri 1 part a day routine then switched to 2 parts per day 3 on 1 off so I guess was just looking to experiment w/ a new routine.

Not sure what it is, but I tend to hit it, bulk up and then quit ! Maybe it was the routine or just my state of mind, kinda of reminds me matter of fact of the girls...I would hit it and quit also haha.

Hopefully, since this time around I'm at a better point in my life I won't go back to old dirty ways :laugh:

I remember when I would spend my days chatting w/ the hunniez and now it's gym ratz.

Thanks everyone
Click to expand...

That's the start, if you stick around here, you'll probably not fall off the wagon
 
Metal85 said:
yeah easier to stay on a routine when u have people talking about it everyday and posting there own pics
Click to expand...

Yeah, I agree birds of a feather lol, but you guys are freaking beasts....I've been on my lazy shit for about a year now and even at my best I was only 224 and around 18%.

It definitely is inspiring to see some guys don't sell themselves short !

MUCH TO LEARN HERE @ MC !!
 
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