How am I doing?

**MMarty** · 12-03-2009, 07:06 PM

Hello all, I am new here but I have been lifting for about 3 years. I am 39 and 215lbs, I need input on my new workout.
MONDAY: 3-4 sets each 6-8 reps. about 2-3 reps short of failure on each
Dumbell bench press
cable rows
incline bench
cable pull downs
shoulder press
shoulder pulls
WEDNESDAY: same rep and sets
squats
deadlifts
biceps curls (ez bar)
triceps push down
incline biceps curl or hammer curl
overhead triceps extension
FRIDAY:
same as monday
Next week switch to lower,upper,lower
I am pretty toned all around except for my gut but I am trying to eat smarter to take care of that. I do eat a LOT of protien now though.

**firemaf96** · 12-04-2009, 07:39 PM

what are you doing on the other days??

**bigsteel** · 12-04-2009, 08:59 PM

Originally Posted by firemaf96

what are you doing on the other days??

Resting and growing.

**Built** · 12-04-2009, 09:56 PM

Not sure what a shoulder pull is, but if it's an upright row I'd switch it to Oly bar corner presses.

Also, how about chinups rather than lat pulldowns.

Other than this, your workout appears to be largely based upon heavy compounds, and you do squats and deadlifts - all good signs.

Without knowing the amounts you're lifting, how your body is responding and what your diet looks like it's difficult to offer further comment.

**firemaf96** · 12-05-2009, 05:31 AM

Originally Posted by bigsteel

Resting and growing.

right...something tells me that MMarty & bigsteel are the same person

**MMarty** · 12-05-2009, 08:38 AM

Thanks for the replys, I am resting on tues,thurs,sat,sun. I dumbbell bench 200(100 each) only about 4 times though, cable row 160, deadlift 200,curl 125 ez bar,cable triceps push down 170. My squat sucks because the bar hurts the back of my neck and front squats hurt my back. working on it though.
Shoulder pulls are: stand upright with bench bar about waist high in front, overhand grip about 6 inches apart, pull straight up til tops of hands are right under chin. My diet I'm sure needs work but I live in a small town so specialty health foods are out, I eat a LOT of eggs, cottage cheese,tuna,natty peanut Butter before noon, and yogurt smoothies with my daily protien shake. I do no cardio for now. I still have a gut I need to get rid of hence the compound moves. Also thinking of dropping some weight and upping my set-rep tempo.

**Built** · 12-05-2009, 12:19 PM

For squats, the bar shouldn't be on your neck. You're wearing it too high. Drop it down lower on your trap, grip the bar with your hands closer together and imagine you are holding a pencil between your scapulae - this will keep your form nice and tight.

Please stop doing shoulder pulls - what you are describing an upright row and they're notorious for causing shoulder pain/RC problems.

Drop bodyfat by keeping your training volume DOWN, your rep range DOWN, your lifts HEAVY and your calories LOW.

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