Elson

this is my new routine. advice?

Day1-Pull
warm up - pullups ~7
Lat pull down 3-8
Seated row 3-8
DB upright row 3-8
chin ups to fatigue ~5

Day2-Legs
BB squat 3-10
Bulgarian split squats 3-10
Stiff leg DL 3-10
Good mornings 3-10
choice of calf exercise - usually weighted jumping jacks 3-10

Day 3-Push
DB Bench press 3-8
BB incline bench press 3-8
DB Shoulder press 3-8
dips 3X-how ever many i can do usually slopes down ie 8-6-5

Start: 130lbs
Current:steady at 155lbs (04/27/08)

XFatMan

I do not want to comment on the choice of your exercises or how you put your workout together because I think that’s something very individual. If you think it fills your needs, then so be it. However, I’d do chin ups right after the warm up because it’s probably the most taxing exercise on that day. You could also implement deadlifts on that day. Either add them or trade them for another exercise. Then, I'd warm up with deadlifts as it's a nearly full-body exercise.

Goal: < 15% Body Fat by June 30, 2008
December 30, 2007: Body Weight: 75.8 Kg / 174.3 lbs Body Fat Percentage: 21.9%
Current (January 13, 2008): Body Weight 75.7 Kg / 174.0 lbs Body Fat Percentage: 21.4%

Elson

you mean to say do the most taxing and biggest compound exercises first. correct?

Start: 130lbs
Current:steady at 155lbs (04/27/08)

XFatMan

Yes, generally at least. But that isn't a fixed rule, either. If you read up on Steve Reeves, a natural bodybuilder from the 50s, you'll see that there can be good reasons to leave the most compound lifts near the end of your workout, which I personally find more logical.

Goal: < 15% Body Fat by June 30, 2008
December 30, 2007: Body Weight: 75.8 Kg / 174.3 lbs Body Fat Percentage: 21.9%
Current (January 13, 2008): Body Weight 75.7 Kg / 174.0 lbs Body Fat Percentage: 21.4%

highpockets

Interesting! Please explain briefly if you would. First time I've heard this.

Thanks in advance!

XFatMan

In short, the thinking behind this is that when you do the most compound lifts first, you'll fatigue more muscle groups. That in turn will lower performance on other, less compound lifts. Reeves followed this kind of sequence in most of his workouts: shoulders, chest, lats, biceps, triceps, quads, hamstrings, calves, lower back, abs, neck.
I have switched to the same sequence for my new cycle I started two weeks ago. The result is a new 1 RM for most exercises in each workout for the second consecutive week now. Apart from the very beginning, I cannot remember such progress. So, something must be right there.

Goal: < 15% Body Fat by June 30, 2008
December 30, 2007: Body Weight: 75.8 Kg / 174.3 lbs Body Fat Percentage: 21.9%
Current (January 13, 2008): Body Weight 75.7 Kg / 174.0 lbs Body Fat Percentage: 21.4%

highpockets

That's really interesting and makes sense. I'm going to sit down and go over my routine and make some changes. I'm a firm believer in variation of excercises to keep the muscles guessing, but I never thought of variation in this way.

One more reason to be on this forum!

Thanks!

XFatMan

Here's something you could start with:
Bodybuilding.com - Mike Mahler - The Steve Reeves Solution For Size, Strength And Health!
And this article comes up with something very similar:
Simplify Your Lifting Plan, Supersize Your Strength - Men's Health

Goal: < 15% Body Fat by June 30, 2008
December 30, 2007: Body Weight: 75.8 Kg / 174.3 lbs Body Fat Percentage: 21.9%
Current (January 13, 2008): Body Weight 75.7 Kg / 174.0 lbs Body Fat Percentage: 21.4%

highpockets

Thanks! Those were good reads, especially the article by Mahler. It was interesting to see the philosophy of applying only one exercise per body part. I sometimes get caught up in feeling like I'm not doing enough and in fact I may be doing too much. I'm going to try backing off a bit and taking a little more time on concentrating on the movements that I am doing.

Thanks Again!

XFatMan

That's especially important when you're slightly over 18, like us.

Goal: < 15% Body Fat by June 30, 2008
December 30, 2007: Body Weight: 75.8 Kg / 174.3 lbs Body Fat Percentage: 21.9%
Current (January 13, 2008): Body Weight 75.7 Kg / 174.0 lbs Body Fat Percentage: 21.4%