Critique my routine please

BlueCorsair · 11-16-2003, 12:40 AM

Alrighty, I've worked out a three day split here. You'll notice I don't have a leg day - well, as anyone who may have read other posts of mine will know, I play ice hockey at a high-level as a goalie. Leg workouts + hockey cut my agility in net by far too much, so there won't be a "leg day" until we lose in the playoffs, heh. I modified GoPro's workout, and added/subtracted other bits.

Mon: chest/shoulders
Tues: Off (cardio?)
Wed: back/abs
Thurs: Off (cardio?)
Fri: bis/tris
sat: Off
sun: Off

Chest: -dumbell bench press = 3 x 4-6
-dumbell incline press = 3 x 4-6
-dumbell Decline press = 2 x 4-6
-Dumbell fly = 1-2x 4-6 (Alternate in instead of regular bench )

Shoulders: - Military Press = 3 x 4-6
- Barbell Upright Row = 3x 4-6
- Barbell Row (to neck with elbows out)

Back: Seated Row 2/3x set 4-6 (?)
Dumbell Row 2x 10-12
Rear/Front Pulldown 2/3x 6-8
Dumbell shrug 2/3x 6-8
Dumbell Internal/External Rotation 2x 6-8

Arms: -preacher curl...3 x 4-6
-hammer curl...2 x 4-6
-CG bench press...3 x 4-6
-skull crush...3 x 4-6
-single arm dumbell extension...1-2 x 4-6

Couple of quick notes. First, I wrote that back routine myself. I have very little experience working my back, but I think what I have there is comprehensive - I could be totally wrong. Secondly, I do almost all my chest with dumbells due to the fact that getting a spot at my gym is hard (it's tiny) and I have no desire to kill myself - I have a poor ability to judge when to stop with the presses, heh. Arms are almost a direct "plagiarism" of what GoPro reccomends, minus the standard barbell curl. I found I was too weak to do much after the preacher's - i.e. Hammer's would be feeble to non-existent.

On Tuesday and Thursday I was thinking about dropping in some 15-20 minute HIIT cardio - or would that hamped my "recovery" from workouts?

Cheers!

Grant_73 · 11-16-2003, 12:46 AM

Barbell rows to the neck? Never heard or read anything about it. I would drop it from my list.

BlueCorsair · 11-16-2003, 12:57 AM

http://www.exrx.net/WeightExercises/...kElbowOut.html

That's them there. Works the "posterior deltoid".

No good?

How's the rest looking?

Thanks for your time by the way.

Grant_73 · 11-16-2003, 01:01 AM

I may subsitute barbell curls or cable curls for preacher curls. Your routine does look okay other wise. The barbell rows to the neck maybe one of those benificial exercises that now one ever does anymore.

BlueCorsair · 11-16-2003, 01:02 AM

Ah, thanks then. Appreciated.

Any one else have comments?

They'll be very welcome :0)

BlueCorsair · 11-16-2003, 04:07 PM

Anyone else have any comments? Tommorrow is Monday, so it starts all over again unless someone says otherwise

And would cardio on the Tuesday/Thursday hamper "recovery time"?

Grant_73 · 11-16-2003, 04:42 PM

If you do HITT or max ot cardio recovery should not be an issue. You may also want to incorporate sprinting into your cardio.

BlueCorsair · 11-17-2003, 12:22 AM

Alright, as long as the cardio won't kill my body's recovery from the heavy lifting.

Cheers for the advice.

The lack of replys must mean I'm not making an ass of myself.

Yay!

11-16-2003, 12:40 AM	#1
BlueCorsair The Blue Corsair Join Date: Sep 2003 Location: Vancouver, BC, Canada Posts: 292 Photos: 3	Critique my routine please BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Alrighty, I've worked out a three day split here. You'll notice I don't have a leg day - well, as anyone who may have read other posts of mine will know, I play ice hockey at a high-level as a goalie. Leg workouts + hockey cut my agility in net by far too much, so there won't be a "leg day" until we lose in the playoffs, heh. I modified GoPro's workout, and added/subtracted other bits. Mon: chest/shoulders Tues: Off (cardio?) Wed: back/abs Thurs: Off (cardio?) Fri: bis/tris sat: Off sun: Off Chest: -dumbell bench press = 3 x 4-6 -dumbell incline press = 3 x 4-6 -dumbell Decline press = 2 x 4-6 -Dumbell fly = 1-2x 4-6 (Alternate in instead of regular bench ) Shoulders: - Military Press = 3 x 4-6 - Barbell Upright Row = 3x 4-6 - Barbell Row (to neck with elbows out) Back: Seated Row 2/3x set 4-6 (?) Dumbell Row 2x 10-12 Rear/Front Pulldown 2/3x 6-8 Dumbell shrug 2/3x 6-8 Dumbell Internal/External Rotation 2x 6-8 Arms: -preacher curl...3 x 4-6 -hammer curl...2 x 4-6 -CG bench press...3 x 4-6 -skull crush...3 x 4-6 -single arm dumbell extension...1-2 x 4-6 Couple of quick notes. First, I wrote that back routine myself. I have very little experience working my back, but I think what I have there is comprehensive - I could be totally wrong. Secondly, I do almost all my chest with dumbells due to the fact that getting a spot at my gym is hard (it's tiny) and I have no desire to kill myself - I have a poor ability to judge when to stop with the presses, heh. Arms are almost a direct "plagiarism" of what GoPro reccomends, minus the standard barbell curl. I found I was too weak to do much after the preacher's - i.e. Hammer's would be feeble to non-existent. On Tuesday and Thursday I was thinking about dropping in some 15-20 minute HIIT cardio - or would that hamped my "recovery" from workouts? Cheers!
	"Associate yourself with men of good character, if you esteem your own reputation. For 'tis better to be alone, than in bad company." - George Washington

11-16-2003, 12:57 AM	#3
BlueCorsair The Blue Corsair Join Date: Sep 2003 Location: Vancouver, BC, Canada Posts: 292 Photos: 3	http://www.exrx.net/WeightExercises/...kElbowOut.html That's them there. Works the "posterior deltoid". No good? How's the rest looking? Thanks for your time by the way.
	"Associate yourself with men of good character, if you esteem your own reputation. For 'tis better to be alone, than in bad company." - George Washington

11-16-2003, 01:02 AM	#5
BlueCorsair The Blue Corsair Join Date: Sep 2003 Location: Vancouver, BC, Canada Posts: 292 Photos: 3	Ah, thanks then. Appreciated. Any one else have comments? They'll be very welcome :0)
	"Associate yourself with men of good character, if you esteem your own reputation. For 'tis better to be alone, than in bad company." - George Washington

11-16-2003, 04:07 PM	#6
BlueCorsair The Blue Corsair Join Date: Sep 2003 Location: Vancouver, BC, Canada Posts: 292 Photos: 3	Anyone else have any comments? Tommorrow is Monday, so it starts all over again unless someone says otherwise And would cardio on the Tuesday/Thursday hamper "recovery time"?
	"Associate yourself with men of good character, if you esteem your own reputation. For 'tis better to be alone, than in bad company." - George Washington

11-17-2003, 12:22 AM	#8
BlueCorsair The Blue Corsair Join Date: Sep 2003 Location: Vancouver, BC, Canada Posts: 292 Photos: 3	Alright, as long as the cardio won't kill my body's recovery from the heavy lifting. Cheers for the advice. The lack of replys must mean I'm not making an ass of myself. Yay!
	"Associate yourself with men of good character, if you esteem your own reputation. For 'tis better to be alone, than in bad company." - George Washington

11-16-2003, 12:46 AM	#2
Grant_73 Registered User Join Date: Nov 2002 Location: Escondido, CA Posts: 163	Barbell rows to the neck? Never heard or read anything about it. I would drop it from my list.

11-16-2003, 01:01 AM	#4
Grant_73 Registered User Join Date: Nov 2002 Location: Escondido, CA Posts: 163	I may subsitute barbell curls or cable curls for preacher curls. Your routine does look okay other wise. The barbell rows to the neck maybe one of those benificial exercises that now one ever does anymore.

11-16-2003, 04:42 PM	#7
Grant_73 Registered User Join Date: Nov 2002 Location: Escondido, CA Posts: 163	If you do HITT or max ot cardio recovery should not be an issue. You may also want to incorporate sprinting into your cardio.

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