help with my workout routine

daddy-o · 06-16-2003, 01:24 AM

help,
Have been lifting for approx 10 months now. after a looooong lay off. Just thought i would through my routine out and get any suggestions i could. I am 34 yrs old. 5'9 228lbs 13% bf. diet is ok but not strict in amount of carbs (i cheat alot). I do get plenty of protein. Try to eat can of tuna or whey protein every 3 hours between my meals. This is my routine, based on 4 day workout.
1st day: back/bis
4 sets wide grip lat pulldowns
4 sets close grip lat pulldowns
4 sets seated rows
4 sets bent over rows
4 sets one arm rows

4 sets barbell curls
4 sets preacher curls
4 sets seated incline bench curls
4 sets reverse curls

2nd day:chest/tri
4 sets flat bench
4 sets incline bench
4 sets decline dumbell presses
4 sets cable cross overs

4 sets tri pushdowns on cable mach
4 sets skull crushers
4 sets tri ext with rope
4 sets tri kickbacks

3rd day: legs
4 sets squats
4 to 6 sets leg presses
4 sets quad ext
4 sets leg curls
4 sets straight leg deadlifts
4 sets calf raises

4th day: delts/traps
4 sets military presses
4 sets front shoulder raises
4 sets side shoulder raises
4 sets rear shoulder raises
6 sets shrugs

on fifth day i listen to my body if it says rest, i rest. if it says go to the gym i start over.

i haven't been doing any cardio. I hate it, plus my goal is putting on as much mass as possible.

other supplements: well at this time only protein. i am in week 3 of tren/test cycle. my first. after cycle will again start on clomid, glutamine, creatine, zma, hmb, and continue the whey.

any suggestions on above routine.
thanks
daddy-o

**dg806** · 06-16-2003, 08:43 AM

Since you are on a cycle you can probably get by with your high volume sets. But you will need to knock it down some after you get off!

tjwes · 06-19-2003, 06:17 AM

Even being on a cycle I think you are doing too much.Especially on arms.They are small muscles and drugs or not will grow on a less volume orientated routine with more intensity.More is not better.Better is better.

perfecto · 06-19-2003, 09:03 AM

shit thats alot of sets

tjwes · 06-19-2003, 04:46 PM

For 10 months of training you should still be on a basic routine based around compound movements and a lot less volume.Don`t rush it!Build a good foundation first and acquire some training knowledge first.

06-16-2003, 01:24 AM	#1
daddy-o Registered User Join Date: Jun 2003 Posts: 1	help with my workout routine help, Have been lifting for approx 10 months now. after a looooong lay off. Just thought i would through my routine out and get any suggestions i could. I am 34 yrs old. 5'9 228lbs 13% bf. diet is ok but not strict in amount of carbs (i cheat alot). I do get plenty of protein. Try to eat can of tuna or whey protein every 3 hours between my meals. This is my routine, based on 4 day workout. 1st day: back/bis 4 sets wide grip lat pulldowns 4 sets close grip lat pulldowns 4 sets seated rows 4 sets bent over rows 4 sets one arm rows 4 sets barbell curls 4 sets preacher curls 4 sets seated incline bench curls 4 sets reverse curls 2nd day:chest/tri 4 sets flat bench 4 sets incline bench 4 sets decline dumbell presses 4 sets cable cross overs 4 sets tri pushdowns on cable mach 4 sets skull crushers 4 sets tri ext with rope 4 sets tri kickbacks 3rd day: legs 4 sets squats 4 to 6 sets leg presses 4 sets quad ext 4 sets leg curls 4 sets straight leg deadlifts 4 sets calf raises 4th day: delts/traps 4 sets military presses 4 sets front shoulder raises 4 sets side shoulder raises 4 sets rear shoulder raises 6 sets shrugs on fifth day i listen to my body if it says rest, i rest. if it says go to the gym i start over. i haven't been doing any cardio. I hate it, plus my goal is putting on as much mass as possible. other supplements: well at this time only protein. i am in week 3 of tren/test cycle. my first. after cycle will again start on clomid, glutamine, creatine, zma, hmb, and continue the whey. any suggestions on above routine. thanks daddy-o

06-16-2003, 08:43 AM	#2
dg806 Guardian of The Homeland Super Moderator Join Date: Jan 2002 Location: Charlotte NC Posts: 18,197	Since you are on a cycle you can probably get by with your high volume sets. But you will need to knock it down some after you get off! 1-Andro Rx Pro-hormone

06-19-2003, 06:17 AM	#3
tjwes "You Can`t Flex Fat" Join Date: Apr 2003 Location: Upstate New York Posts: 456 Photos: 8	Even being on a cycle I think you are doing too much.Especially on arms.They are small muscles and drugs or not will grow on a less volume orientated routine with more intensity.More is not better.Better is better. My Website: http://www.geocities.com/timbuktuweights/ My Forum: http://timwescott.proboards18.com/index.cgi

06-19-2003, 09:03 AM	#4
perfecto dirty but nice Join Date: Sep 2002 Location: land down under your mum Posts: 390 Photos: 5	shit thats alot of sets "a scientist who works out, your like Indiana Jones"..."I AM LIKE INDIANA JONES" "dont hate me cause im beautiful baby, hate me cause your mother thinks so"

06-19-2003, 04:46 PM	#5
tjwes "You Can`t Flex Fat" Join Date: Apr 2003 Location: Upstate New York Posts: 456 Photos: 8	For 10 months of training you should still be on a basic routine based around compound movements and a lot less volume.Don`t rush it!Build a good foundation first and acquire some training knowledge first. My Website: http://www.geocities.com/timbuktuweights/ My Forum: http://timwescott.proboards18.com/index.cgi

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