Yet Another Critique

jchappj · 05-10-2007, 12:31 PM

I would appreciate your opinions on the routine...
My stats: 6'1", 180lb, 45 y/o, lifting 1.5 years. Have been trying to learn as much as possible over the last couple of months to maximize my potential. I had back surgery 4-5 years ago (l4/l5 rupture repair, some nerve damage) which really limits the weight I can use on exercises such as squats, bent over rows, etc.
My goal right now is mainly hypertrophy/weight gain. I also enjoy seeing strength gains but that is not my priority at this time.
My diet consists of 5 meals/day and I try to hit 3500 calories. Supplements include: multi, fishoil, Udo's, BCAAs, whey, Glucosamine/chondroitin, and cellmass. NO Xplode prior to workout (not everyone's favorite but it seems to work ok for now). Have actually seen an inrease of 10 lbs over the last few months.
*all sets attempt 10 reps. As 3 sets of ten is accomplished, weight is increased.
*I don't try to count/time my movements, I just take a normal speed and try to stick to a good form. 60 second rest between sets. 90 second rest between different exercises. I try to limit total weight training time to <60-70 minutes.

Day 1 Push
Bench- 5 sets
Incline bench- 3 sets
Dumbell flat bench- 3sets
Cybex chest- 3 sets
Military press- 3 sets
dumbell military press- 3sets
dips- 3 sets
tricep pushdown- 3 sets
dumbell tricep extension- 3 set
pushups- 3 sets to failure
Ab work

Day 2 OFF

Day 3 Pull
Pullups- 3 sets can get 10, 10, 9- adding weight soon!
Bent over dumbell row- 3 sets
Cybex row/back machine- 3 sets
Lat pulldown- 3 sets
barbell curl- 3 sets
preacher curl w ez curl bar- 3 sets
dumbell curl- 3 sets
cable machine curl- 3 sets
AB work

Day 4 OFF

Day 5 Legs
Smith Machine squats- 5 sets (sux, I have to go really light right now!)
Calf raises- 4 sets of 15
Weighted lunge- 3 sets
Leg extension- 3 sets
Seated leg curls- 3 sets
Ab work

Day 6 OFF

Day 7 Repeat Above

Also, I try to get two 30 minute cardio/week in.
Thanks very much for any and all help.

jchappj

Phred · 05-10-2007, 02:00 PM

Quote:

Originally Posted by jchappj

I would appreciate your opinions on the routine...
My stats: 6'1", 180lb, 45 y/o, lifting 1.5 years. Have been trying to learn as much as possible over the last couple of months to maximize my potential. I had back surgery 4-5 years ago (l4/l5 rupture repair, some nerve damage) which really limits the weight I can use on exercises such as squats, bent over rows, etc.
My goal right now is mainly hypertrophy/weight gain. I also enjoy seeing strength gains but that is not my priority at this time.
My diet consists of 5 meals/day and I try to hit 3500 calories. Supplements include: multi, fishoil, Udo's, BCAAs, whey, Glucosamine/chondroitin, and cellmass. NO Xplode prior to workout (not everyone's favorite but it seems to work ok for now). Have actually seen an inrease of 10 lbs over the last few months.
*all sets attempt 10 reps. As 3 sets of ten is accomplished, weight is increased.
*I don't try to count/time my movements, I just take a normal speed and try to stick to a good form. 60 second rest between sets. 90 second rest between different exercises. I try to limit total weight training time to <60-70 minutes.

Day 1 Push
Bench- 5 sets Drop this
Incline bench- 3 sets
Dumbell flat bench- 4 sets
Cybex chest- 3 sets Drop this
Military press- 3 sets Drop this
dumbell military press- 3 sets
Add some kind of lateral raise here (DB or cable) dips- 2 sets
tricep pushdown- 2 sets
dumbell tricep extension- 2 set
pushups- 3 sets to failure Drop this Ab work

Day 2 OFF

Day 3 Pull
Pullups- 3 sets can get 10, 10, 9- adding weight soon!
Bent over dumbell row- 3 sets
Add Rack pulls 8-12 reps 3 sets Cybex row/back machine- 3 sets Drop this
Lat pulldown- 3 sets Drop this
barbell curl- 2 sets
preacher curl w ez curl bar- 2 sets
dumbell curl- 3 sets Drop this or the BB Curl, your choice
cable machine curl- 3 sets Drop this AB work

Day 4 OFF

Day 5 Legs
Smith Machine squats- 5 sets (sux, I have to go really light right now!)
Calf raises- 4 sets of 15
Weighted lunge- 3 sets
Leg extension- 3 sets Drop this
Seated leg curls- 3 sets Suggest Stiff leg dead lifts here
Ab work

Day 6 OFF

Day 7 Repeat Above

Also, I try to get two 30 minute cardio/week in.
Thanks very much for any and all help.

jchappj

Also, suggest you use ab work as part of your warm up and keep to 2 sets or pick your shortest day and do abs on that day. No need to work them 3 times a week. Also, while short rest intervals are fine, if you want to gain more mass, you should allow a little more rest between sets and exercises. This will allow you to recoup more between sets and lift heavier wts. Something like 1-2 min rest is what I would aim for. The stickies have some good templates to use if you want to start with a clean sheet.

jchappj · 05-11-2007, 10:44 AM

Quote:

Day 1 Push
Bench- 5 sets Drop this
Incline bench- 3 sets
Dumbell flat bench- 4 sets
Cybex chest- 3 sets Drop this
Military press- 3 sets Drop this
dumbell military press- 3 sets
Add some kind of lateral raise here (DB or cable) dips- 2 sets
tricep pushdown- 2 sets
dumbell tricep extension- 2 set
pushups- 3 sets to failure Drop this Ab work

Day 2 OFF

Day 3 Pull
Pullups- 3 sets can get 10, 10, 9- adding weight soon!
Bent over dumbell row- 3 sets
Add Rack pulls 8-12 reps 3 sets Cybex row/back machine- 3 sets Drop this
Lat pulldown- 3 sets Drop this
barbell curl- 2 sets
preacher curl w ez curl bar- 2 sets
dumbell curl- 3 sets Drop this or the BB Curl, your choice
cable machine curl- 3 sets Drop this AB work

Day 4 OFF

Day 5 Legs
Smith Machine squats- 5 sets (sux, I have to go really light right now!)
Calf raises- 4 sets of 15
Weighted lunge- 3 sets
Leg extension- 3 sets Drop this
Seated leg curls- 3 sets Suggest Stiff leg dead lifts here
Ab work

Wow, that's really dropping a lot of stuff! For my stated goals do you think I'm overtraining? Dropping the stuff seems like a really light workout!

jchappj

Triple Threat · 05-11-2007, 11:43 AM

I agree with just about everything Phred wrote. You've got some duplicated exercises. Pullups OR Lat pulldowns, not both. Also, flat barbell OR dumbbell bench. Military press OR DB military press. You can switch from workout to workout, but you don't need to do all the exercises every workout.

Good luck with the goals. Gaining muscle at an older age is quite the challenge.

jchappj · 05-11-2007, 01:45 PM

Quote:

Originally Posted by Triple Threat

Good luck with the goals. Gaining muscle at an older age is quite the challenge.

*lol* Yup, don't I know it!! I've made some gains so far but I sure wish I had started 25 years ago!! Where did all the time go?!

Phred · 05-11-2007, 02:30 PM

Well I am 49 and only began lifting consitantly a few years ago, so I feel the pain.

As far as a little WO or a lighter load if you will, it is because of the duplicate movements (as TT mentioned) and the total reps. When you do pulls (your Back and Bis) the Bis get some work when doing most of your Back exercises. So less in the Bis as well as the fact they are a small muscle. Same logic applies to the Tris with your push movements.

If you feel the program is not enough, I suggest the big compound movements be the target for more sets (Bench, Squats, and Deads). Also note that the rest intervals I suggested are increased to allow greater recovery time between sets. And you are on target trying to keep the WO to 60 Min (or less) if possible.

Quote:

Originally Posted by jchappj

*lol* Yup, don't I know it!! I've made some gains so far but I sure wish I had started 25 years ago!! Where did all the time go?!

Phred · 05-11-2007, 02:36 PM

Another area to consider is your diet. Look around in the Diet and Nutrition section at the stickies to see if you are eating properly and look for OFIs (Opportinities for Improvement).

jchappj · 05-11-2007, 04:24 PM

Hey thanks a lot for the help guys! Will keep ya posted on how I make out...
jchappj

Triple Threat · 05-11-2007, 04:44 PM

You may want to start a journal. People will frequently give solid advice in that forum.

JerseyDevil · 05-11-2007, 08:55 PM

Welcome to IM jchappj! Totally agree with TT. Start a journal and let it rip.

My advice.... ditch the one bodypart a week stuff. Looks great on paper, but to gain mass you need two times a week. Simplify your workouts.

For example on your Day 1 (say Monday):
Bench Press
Military Press
Side Lateral Raises
Tricep Pushdowns

Done. Do not concentrate on volume, but rather intensity. Meaning reps to failure in the 5-9 rep range. Warm up, then do 1-2 hard work sets.

Then Day 4 (say Thursday)
BB Incline Press
Machine or DB Military Press
Close Grip Bench Press
Rear Lateral Raises

This is just an example of how to handle push days. Notice I am a fan of barbell movements. At your advanced age (

), you want to gain mass. Nothing better then barbell movements to accomplish this. Dumbells are great for training the stabilizers, and IMO are a better choice if you have the muscle but want to get more cut looking. But for adding mass you need to use the most weight possible, so the barbell is a better choice.

JerseyDevil · 05-11-2007, 09:06 PM

Oh yeah.... almost forgot. As you have already know, the diet is about 80% of gaining mass, working out is 20% :-)

jchappj · 05-12-2007, 05:33 AM

Quote:

Originally Posted by JerseyDevil

Oh yeah.... almost forgot. As you have already know, the diet is about 80% of gaining mass, working out is 20% :-)

Thanks for the info JD! Until a few months ago I have always just chowed down heavily on whatever was put in front of me. Pizza! Chicken wings! Ice cream! Butter butter butter! Well you get the picture... My genes kept me from getting obese but as I aged my cholesterol and bp started to slowly creep up. I finally wizened up a little and started paying attenion to my diet. Instead of snacking in the morning then having a monster lunch and dinner I'm trying to get in 5-6 smaller meals, balancing the carbs, protein & fat. The balancing part can get a little confusing at times, there seems to be different opinions on the correct ratio. It's a learn as I go thing but I am getting better at it.

JerseyDevil · 05-12-2007, 07:27 PM

Quote:

Originally Posted by jchappj

Thanks for the info JD! Until a few months ago I have always just chowed down heavily on whatever was put in front of me. Pizza! Chicken wings! Ice cream! Butter butter butter! Well you get the picture... My genes kept me from getting obese but as I aged my cholesterol and bp started to slowly creep up. I finally wizened up a little and started paying attenion to my diet. Instead of snacking in the morning then having a monster lunch and dinner I'm trying to get in 5-6 smaller meals, balancing the carbs, protein & fat. The balancing part can get a little confusing at times, there seems to be different opinions on the correct ratio. It's a learn as I go thing but I am getting better at it.

Tell me about it

. I have the working out part down, but I let my diet suck ass for the last few years. Unfortunately I must not have the same genetics as you, and am paying for it now. Like you, I have recently altered my diet and doing a 'recomp' so to speak. I know better and several years ago was very strict diet wise. 5-6 balanced meals is the key. Different macros work better for different people. When dieting a high protein, moderate fat, low-moderate carb seems to work best for me.

05-10-2007, 12:31 PM	#1
jchappj I Don't Feel Tardy! Elite Member Join Date: Apr 2007 Location: USA Posts: 625 Photos: 6	Yet Another Critique I would appreciate your opinions on the routine... My stats: 6'1", 180lb, 45 y/o, lifting 1.5 years. Have been trying to learn as much as possible over the last couple of months to maximize my potential. I had back surgery 4-5 years ago (l4/l5 rupture repair, some nerve damage) which really limits the weight I can use on exercises such as squats, bent over rows, etc. My goal right now is mainly hypertrophy/weight gain. I also enjoy seeing strength gains but that is not my priority at this time. My diet consists of 5 meals/day and I try to hit 3500 calories. Supplements include: multi, fishoil, Udo's, BCAAs, whey, Glucosamine/chondroitin, and cellmass. NO Xplode prior to workout (not everyone's favorite but it seems to work ok for now). Have actually seen an inrease of 10 lbs over the last few months. all sets attempt 10 reps. As 3 sets of ten is accomplished, weight is increased. I don't try to count/time my movements, I just take a normal speed and try to stick to a good form. 60 second rest between sets. 90 second rest between different exercises. I try to limit total weight training time to <60-70 minutes. Day 1 Push Bench- 5 sets Incline bench- 3 sets Dumbell flat bench- 3sets Cybex chest- 3 sets Military press- 3 sets dumbell military press- 3sets dips- 3 sets tricep pushdown- 3 sets dumbell tricep extension- 3 set pushups- 3 sets to failure Ab work Day 2 OFF Day 3 Pull Pullups- 3 sets can get 10, 10, 9- adding weight soon! Bent over dumbell row- 3 sets Cybex row/back machine- 3 sets Lat pulldown- 3 sets barbell curl- 3 sets preacher curl w ez curl bar- 3 sets dumbell curl- 3 sets cable machine curl- 3 sets AB work Day 4 OFF Day 5 Legs Smith Machine squats- 5 sets (sux, I have to go really light right now!) Calf raises- 4 sets of 15 Weighted lunge- 3 sets Leg extension- 3 sets Seated leg curls- 3 sets Ab work Day 6 OFF Day 7 Repeat Above Also, I try to get two 30 minute cardio/week in. Thanks very much for any and all help. jchappj

05-11-2007, 02:36 PM	#7
Phred On a journey....... Elite Member Join Date: Feb 2004 Location: Back in Sacramento, CA again Posts: 672 Photos: 4	Another area to consider is your diet. Look around in the Diet and Nutrition section at the stickies to see if you are eating properly and look for OFIs (Opportinities for Improvement). If you always have a great day, you will always have a great life. "The gym offers force and pain and relief. It provides challenge and struggle and satisfaction." Dave Draper

05-11-2007, 08:55 PM	#10
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	Welcome to IM jchappj! Totally agree with TT. Start a journal and let it rip. My advice.... ditch the one bodypart a week stuff. Looks great on paper, but to gain mass you need two times a week. Simplify your workouts. For example on your Day 1 (say Monday): Bench Press Military Press Side Lateral Raises Tricep Pushdowns Done. Do not concentrate on volume, but rather intensity. Meaning reps to failure in the 5-9 rep range. Warm up, then do 1-2 hard work sets. Then Day 4 (say Thursday) BB Incline Press Machine or DB Military Press Close Grip Bench Press Rear Lateral Raises This is just an example of how to handle push days. Notice I am a fan of barbell movements. At your advanced age (), you want to gain mass. Nothing better then barbell movements to accomplish this. Dumbells are great for training the stabilizers, and IMO are a better choice if you have the muscle but want to get more cut looking. But for adding mass you need to use the most weight possible, so the barbell is a better choice.

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05-11-2007, 11:43 AM	#4
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	I agree with just about everything Phred wrote. You've got some duplicated exercises. Pullups OR Lat pulldowns, not both. Also, flat barbell OR dumbbell bench. Military press OR DB military press. You can switch from workout to workout, but you don't need to do all the exercises every workout. Good luck with the goals. Gaining muscle at an older age is quite the challenge.

05-11-2007, 04:24 PM	#8
jchappj I Don't Feel Tardy! Elite Member Join Date: Apr 2007 Location: USA Posts: 625 Photos: 6	Hey thanks a lot for the help guys! Will keep ya posted on how I make out... jchappj

05-11-2007, 04:44 PM	#9
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	You may want to start a journal. People will frequently give solid advice in that forum.

05-11-2007, 09:06 PM	#11
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	Oh yeah.... almost forgot. As you have already know, the diet is about 80% of gaining mass, working out is 20% :-)