I'm baaaaaaaaack - need help though

**Plateau_Max** · 12-13-2009, 03:04 AM

For some reason I took a sabbatical from regimented training for a very long time, but I'm finally back in the game with my head in the fitness books and my ass in the gym in a structured and scheduled manner.

I got shipped off to the middle east again and have been working out like mad for the past 3 months on a cut. It's time to start bulking and here's how my workout is CURRENTLY set up:

Day 1 - Weights (pull - back and biceps mostly)
Run to the gym (just under a mile)
Wide grip lat pulls - 4x10
Preacher curls - 4x10
Close grip rows - 4x10
Hammer curls - 4x10
Shrugs - 4x8
Standing laterals - 4x10
Deadlifts - 4x8
Reverse flies - 4x10
Stair stepper (5 minutes, 100cals)
Run back from the gym

Day 2 - Cardio
Run to the gym
Run on the treadmil for 20-30 minutes
Cycle for 20 minutes
Elliptical for 30 minutes
Run back from the gym
(overall about 1,400 cals burned)

Day 3 - Weights (Push, mostly chest and triceps)
Run to the gym
Incline bench - 4x10
Tricep extensions (skull crushers, flat bench) 4x10
Pec flies - 4x10
Barbell military press (behind the head) - 4x8
Squats - 4x10
Tricep cable pushdowns (close grip with the rope) - 4x10
Flat bench - 4x10
Weighted side bends 4x10 per side
Run back from the gym

Day 4 - "Rest" day
200 pushups
200 body weight squats
100 body weight calf raises
250 situps/crunches
80 hanging leg raises
/\ all spread throughout the day, not all in one session

Day 5 --- start over

Now I do mix around the order of the stations I hit on my lifting days, but I always keep push and pull separate. I'm going to try and keep the same calorie burn that I have with my cardio but I'll be increasing intensity and going for less time. For the weights I'll increase the weight for less reps (like 6-8 instead of 10) and probably do 6 stations instead of 8.

I'm also considering on my "rest" day I will do 20 minutes of HIIT in leiu of the calisthenics on certain days.

What do you guys think? Like I said it's been a long time.

**DiGiTaL** · 12-13-2009, 03:23 AM

One hell of a rest day...

**Plateau_Max** · 12-13-2009, 05:56 AM

Well ya know, after it's all spread out and I'm just dropping for 20 pushups, 20 bw squats, etc here and there it's not really anything.

**PushAndPull** · 12-13-2009, 03:10 PM

Looks like overkill to me.
Volume and number of exercises are way to high for me.
When i'm bulking, I like to keep my reps in the range 5-8, and I don't do any isolations except for heavy barbell curls,calf raises, french press. I also have a light day or "rest day" every week when bulking. This light day alternates among my workout schedule. For example, 1st week, light on chest, 2nd light on legs, 3rd light on arms, and finally light on back/shoulders. For the light day I usually go 3 sets of 8 of fairly light weight, just enough to get a pump. I can see no benefit from your rest day, since your extremely high volume probably puts more strain on your joints than a normal day and certainly doesn't rest your muscles.
You can still do cardio when bulking but you might wanna tone it down.
Just my 2 cents

**Doublebase** · 12-13-2009, 06:46 PM

If you are on a bulk I would do:

Day 1: Squat
Day 2: Bench
Day 3: Deadlift
Day 4: Military press

Go very heavy and do as little activity as possible. You will get nice and plump. Then cut and do your routine

**Plateau_Max** · 12-14-2009, 12:41 AM

Well the problem is I gain fat very easily so I have to do the cardio to keep it in check.

So here's the mods I'm thinking I'll make given your suggestions:
1) less stations, less reps, a lot more weight
2) less cardio, no cardio on weights days except maybe a warmup jog
3) Eating as clean as possible, slightly above maintenance (I'm thinking I'll start with 200 cals over and adjust from there)
4) fewer calisthenics on rest day

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