Thread: What are your thoughts on this?

Can anybody give me their opininion?

Originally Posted by Raz

Mon: (Col A.M.) - Upper - Heavy
Bench press - 3x6-10
Rows - 3x6-10
OH Press - 3x6-10
Lat pull-downs - 3x6-10
Skull crushers - 2x6-10...or dips, or cgbp
OH shrugs - 2x6-10
Rest: Roughly 2mins, Tempo 3/1/1

Tues: (Col P.M.) - Lower - Light
Leg press - 3x15-25
Squats - 2x12-20
Leg curls - 2x12-20.....STDL would be much better
Calf raises - 2x12-20
Rest: <1min, Tempo 2/1/1

Wed: (Col P.M.) Cardio + Core
HIIT - Treadmill - Sprint 30secs, jog 30secs x5
x2 planks 1min
x2 leg raises and variations 1min
Back extentions x1 of 12

Thurs: (Home P.M.) - Upper - Light
Press-Ups - 2x20-30<SUPPERSETTED
>Rows - 2x20-25
OH press - 2x15-20<SUPPERSETTED
>Curls - 2x15-20
Lat raises - 2x12-20
Tempo 2/2/1

Fri: (Gym A.M) - Legs - Heavy
Leg Presses - 2x12-18 seem to like them to warm-up my legs b4 the big one's!
Squats - 3x6-10.....5-8
SLDL's - 3x6-10....8-12
Lunges - 3x8-12
Calves - 2x8-12
Ab weighted crunches -2x6-10....no need for weights here
Rest-roughly 2mins, Tempo- 3/1/1

I would drop the leg press one day and just do squats, then on the other leg day just do leg press. But it looks ok for the most part.

Thanks for your help foreman, I'l modify it.

Honestly you need more chest work. I am a big chest guy. I just dont see enough there in order to do anything positive for your chest.

Originally Posted by Double D

Honestly you need more chest work. I am a big chest guy. I just dont see enough there in order to do anything positive for your chest.

My chest is a weakpoint too where do you suggest I add more chest exercises?

In stead of overhead presses why not just add incline press there. It hits more of your chest and also hits the shoulders.

Originally Posted by Double D

In stead of overhead presses why not just add incline press there. It hits more of your chest and also hits the shoulders.

Good point man, I just thought the I needed a OH Pressing movement. Thanks alot.

Those sets up to 20-25 repetitions aren't going to do much for you in terms of gaining mass or strength. Muscular endurance should certainly improve, but that doesn't look like something that is especially important to you.

It looks to me like your heavy days aren't actually all that heavy either. 6 reps is getting pretty heavy, but 10 isn't really very heavy, even if you are going to total failure.

Are you using the cumulative fatigue method (Same weight and reps for all sets), or are you going close to failure on the first set and dropping the weight in order to maintain that repetition range as the sets progress?

Your head is in the right place, but I think some of those paramteres could be tweaked a bit.

Mon: (Col A.M.) - Upper - Heavy
Bench press - 3x5 @2min RI
Rows -3x5 @2min RI
OH Press - 3x6-8@90sec RI
Lat pull-downs - 3x6-8 or Weighted Pull-ups@90sec RI
BB Curls- 3x10-12@45sec RI ss with Skull Crushers 3x10-12@45sec RI
Tempo 3/1/1

Tues: (Col P.M.) - Lower - Light
Squats 3x10-12@45sec RI
SLDL 3x10-12@45sec RI
Lunges- 3x10-12@45secRI
One-Leg RDL- 3x10-12@45secRI
Calf raises - 2x12
Tempo 2/1/1

Wed: (Col P.M.) Cardio + Core
HIIT - Treadmill - Sprint 30secs, jog 30secs x5
x2 planks 1min
x2 Bird Dogs
x2 Side Planks

Thurs: (Home P.M.) - Upper - Light
Dips 3x10-12@45sec RI
CG Underhand Pull-ups 3x10-12@45sec RI
Incline Bench 3x10-12@45secRI
Rows 3x10-12@45secRI
DB Flys SS with Reverse Flys 3x10-12@45sec RI
Tempo 2/2/1

Fri: (Gym A.M) - Legs - Heavy
ATG Squats - 3x5@2min RI
Deadlifts - 3x5@2min RI
Lunges - 3x6-8@90sec RI
One-Leg RDL- 3x6-8@90sec RI
Reverse Calves - 2x12
Tempo- 3/1/1

CP - Yes I agree, going to 10reps won't be all that heavy, but, I did it because the weights at my college gym dont go very heavy at all. However, I'l see if I can go heavier and if I can go for that.
As for the light days, I only did them to keep my work rate up, burn extra cals and boost recovery, I also would like to improve on BW exercises. I have only trained m/w/f in the past and doing two days in a row doesn't seem to be for me. So I'm sure I wouldn't be able to go heavier on these days. I am abit stuck for options here.

Mike - Thanks, that looks good. I'l give it a try.