Spare a sec to glance over my split?

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  1. #1
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    Question Spare a sec to glance over my split?

    day1 bi's shoulders abs
    bi's
    dumbell curls 3x8
    ez bar curls 3x8
    hammer curls 3x8
    machine curls 3x8
    (somedays i throw in concentration curls but not often)

    shoulders

    overhead machine 3x8
    shoulder press 3x8
    standing side raises and lateral raises 3x10-12
    dumbell shrugs 3x12-15

    abs
    leg lifts 3x20 ( 1 knee lift to the chest and one lift with legs straight out)
    side bends with dumbells 3x 10-12
    ab chair 3x 20

    15 minutes of cardio



    day 2 chest and tri's
    chest
    incline press machine 3x10
    decline press machine 3x10
    seated machine flys 3x10
    push ups 3 x 20 with push up bars

    tri's
    suicide dips 3 sets
    french press 3x10
    one arm tri press 3x10
    cable push downs 3x10

    I also do the 3x 20 leg lifts and 10-15 mins of cardio on this day, and I do planks
    planks to the middle 3 mins and planks to each side 1 1/2 minutes.


    day 3 legs and back
    [U]legs[U]
    leg extensions 3x10
    leg curls 3x10
    hamstring curls 3x10
    sleds 3x10
    calf lifts 3x15
    calf extensions 3x15

    I am yet to create a back portion to this day as the legs routine itslef is newly implemented I"m going to the gym now to do this legs routine and plan on making a back portion while I'm there. I also plan on possibly adding squats to this work out.

    I take creatine, protein, pronaboline, fish oils, and a multivitamen. I know alot fo you will probably down on my using a testosterone booster, but It helps, and i like the results. Any help is greatly appreciated.

  2. #2
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    I forgot to tack on that I'll be doing 10-15 minutes of cardio on the legs day as well,. and I almost forgot that I want to do the box step ups isolating one leg at a time.

    ANY help is greatly appreciated as I'm trying to get a good start into body building.

  3. #3
    Patrick
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    I would start by reading the stickies as they will answer most of your questions. There is a lot of stuff in there that you can take out!
    Optimum Sports Performance

    "In the beginners mind there are many possibilities, in the experts there are few."
    -Buddha's Little Instruction Book

  4. #4
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    so I'm doing to much, thanks I'll read up on that.

  5. #5
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    you are doing too isolation work for your biceps and legs. You need more compound movements (squats, Deads, Chinups ect.)

    For your pressing movements, use free weights instead.

    Also, you are too young to befifit from a test booster.

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    it has hgh in it and estro blockers. its a good product, I feel more like going to the gym when i take it, and I lift more aggressively/ dont get lazy about working out.

  7. #7
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    There's no such thing as oral HGH. Anyone who tells you otherwise is selling you snake oil.

    I agree with the others on your workouts - think "movement patterns" rather than "bodyparts", and start each movement pattern with a heavy compound free weight. That means free, below-parallel squats (NOT smith squats, NOT leg press), deadlifts, chinups, bench press, cleans... do those in low rep ranges, balance upper with lower and balance your push with your pull.

    Good luck! Now go read.

  8. #8
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    I just did legs and i didnt stretch b4 doing squats......severe tension pain, i think i almost pulled out my hamstring or somthing.

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    Um, hamstring, on squats? Were these in a squat machine, or with an Oly bar in a cage?

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    machine squats

  11. #11
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    Those aren't squats.

    This is a squat: NSCA - Performance Analysis Video

    So is this: http://www.uwlax.edu/strengthcenter/...ck%20Squat.mpg

    What you did is a machine lift. They are notorious for causing injuries because they force the body into an unnatural plane of movement. Furthermore, you don't strengthen your stabilizers, so even if you do somehow manage to not cause repetitive strain and pattern overload (a Paul Chek term) you won't gain functional strength: you'll go to actually LIFT something, in the real world, and your stabilizers won't be there to support fluctuations in your balance.

    Learn to squat. And get that hamstring looked at.

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    my balance in squats sucks, my old Pt sid it was because my hip bones where high. but I"ll take a look at this vid and see what i can get out of it. Thank you!

  13. #13
    Patrick
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    Quote Originally Posted by Stonerboner View Post
    my balance in squats sucks, my old Pt sid it was because my hip bones where high. but I"ll take a look at this vid and see what i can get out of it. Thank you!
    plot thickens......
    Optimum Sports Performance

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