please critique my routine

once was fat · 10-23-2003, 09:55 PM

I weighed 241 pounds 6 weeks ago and now I weigh 211 and I am 6 feet 1 inch tall. I do cardio pretty hard about 4 times a week and have been watching what I eat. My current routine is as follows.

dumbell bench press 4 sets of 10
dumbell incline press 4 sets of 10
iso bench press 4 sets of 10
pec deck 4 sets of 10
seated dumbell curls 4 sets of 10
preacher curls 4 sets of 10
standing curls 4 sets of 10
skull crusher rope extentions 4 sets of 10
rope push down extentions 4 sets fo 10
seated tricep extentions with curl bar 4 sets of 10

This is my upper body routine and takes me about an hour and a half to complete.

Grant_73 · 10-24-2003, 12:15 PM

too many sets and perhaps too few reps. Do 6-9 sets for larger body parts (chest, back, legs) and 4-6 sets for smaller body parts. Reduce your reps to 4-8 even 4-6 reps. What about your back?

once was fat · 10-24-2003, 03:43 PM

I have a bad back and have to be very careful on what I do. About the only thing I do for my back is lat pulldowns. I am trying to get cut vs building mass. Thanks for the advice.

vanity · 10-24-2003, 04:28 PM

it's not advisable to lose more than 2 pounds per week.

What about your lower body?
what's wrong with your back, specifically?

do dumbell flys instead of pec dec.

easyb · 10-24-2003, 05:41 PM

question: when you say 6-9 sets do you mean for example CHEST----3 sets flat bench, 3 sets incline, 3 sets flies. and if you currently do 10 reps do you increase wieght so you can only achieve 4-8 reps. I do 10 on first 3 sets pyramiding up then 4th set failure on the 7th to 9th rep. thanx

Grant_73 · 10-24-2003, 06:45 PM

For excellent training adivice go to www.ast-ss.com. Or you can search hear.

Grant_73 · 10-24-2003, 06:45 PM

not hear but here

**Prince** · 10-24-2003, 07:20 PM

Quote:

Originally posted by Grant_73
For excellent training adivice go to www.ast-ss.com. Or you can search hear.

there is some good stuff there, however EVERYTHING revolves around MAX-OT training, which is a great training method, but it is only ONE way of training.

easyb · 10-24-2003, 07:41 PM

Prince-I just signed up for max-ot. I guess I need to be open minded?

Grant_73 · 10-27-2003, 11:53 AM

No one method training program will work for each person. That is why I believe most of us enjoy training. We are trying to find the routine that works. It is a quest.

10-23-2003, 09:55 PM	#1
once was fat Senior Member Elite Member Join Date: Oct 2003 Location: tucson az Posts: 692 Photos: 2	please critique my routine I weighed 241 pounds 6 weeks ago and now I weigh 211 and I am 6 feet 1 inch tall. I do cardio pretty hard about 4 times a week and have been watching what I eat. My current routine is as follows. dumbell bench press 4 sets of 10 dumbell incline press 4 sets of 10 iso bench press 4 sets of 10 pec deck 4 sets of 10 seated dumbell curls 4 sets of 10 preacher curls 4 sets of 10 standing curls 4 sets of 10 skull crusher rope extentions 4 sets of 10 rope push down extentions 4 sets fo 10 seated tricep extentions with curl bar 4 sets of 10 This is my upper body routine and takes me about an hour and a half to complete.

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10-24-2003, 12:15 PM	#2
Grant_73 Registered User Join Date: Nov 2002 Location: Escondido, CA Posts: 163	too many sets and perhaps too few reps. Do 6-9 sets for larger body parts (chest, back, legs) and 4-6 sets for smaller body parts. Reduce your reps to 4-8 even 4-6 reps. What about your back?

10-24-2003, 03:43 PM	#3
once was fat Senior Member Elite Member Join Date: Oct 2003 Location: tucson az Posts: 692 Photos: 2	I have a bad back and have to be very careful on what I do. About the only thing I do for my back is lat pulldowns. I am trying to get cut vs building mass. Thanks for the advice.

10-24-2003, 04:28 PM	#4
vanity Registered User Join Date: Oct 2003 Posts: 1,218 Photos: 1	it's not advisable to lose more than 2 pounds per week. What about your lower body? what's wrong with your back, specifically? do dumbell flys instead of pec dec.

10-24-2003, 05:41 PM	#5
easyb Registered User Join Date: May 2003 Location: MO. Posts: 35	question: when you say 6-9 sets do you mean for example CHEST----3 sets flat bench, 3 sets incline, 3 sets flies. and if you currently do 10 reps do you increase wieght so you can only achieve 4-8 reps. I do 10 on first 3 sets pyramiding up then 4th set failure on the 7th to 9th rep. thanx

10-24-2003, 06:45 PM	#6
Grant_73 Registered User Join Date: Nov 2002 Location: Escondido, CA Posts: 163	For excellent training adivice go to www.ast-ss.com. Or you can search hear.

10-24-2003, 07:41 PM	#9
easyb Registered User Join Date: May 2003 Location: MO. Posts: 35	Prince-I just signed up for max-ot. I guess I need to be open minded?

10-27-2003, 11:53 AM	#10
Grant_73 Registered User Join Date: Nov 2002 Location: Escondido, CA Posts: 163	No one method training program will work for each person. That is why I believe most of us enjoy training. We are trying to find the routine that works. It is a quest.