Critique My Training + Diet

[danniboi]

Heyguys, first time post here. Just want to thank everyone in advance for their comments on helping me improve my training. .

Anyways my goals for training is to drop my bf from 20% down to 10% within the next 3 months, i'm currently 198lbs, 19 yrs old and have been training properly for over a yr now. Heres my routine..

MONDAY:
Weights;
Arnold Pess 4x(12,12,10,8)
Bradford/Rocky Press 4x(12,12,10,8)
Cuban Press 4x(12,12,10,8)
Shrugs 4x8
Crunches 4x12
Cardio;
30 mins low intensity on x/trainer

TUESDAY:
Weights;
Leg Extensions 4x(12,12,10,8)
Leg Press 4x(12,12,10,8)
Squats 4x(12,12,10,8)
Leg Curls 4x(12,12,10,8)
Calf Raises 6x(15,10,10,10,10,10) Drop Set

WEDNESDAY:
Weights;
Pull Ups 4x(12,12,10,8)
Pull Downs 4x(12,12,10,8)
Pullovers 4x(12,12,10,8)
C/G Seated Row 4x(12,12,10,8)
Preacher Curl 3x8
Crunches 4x12
Cardio;
30 mins low intensity on x/trainer

THURSDAY:
Weights;
Incline DB Flyes 4x(12,12,10,8)
Flat BB Bench Press 4x(12,12,10,8)
Flat DB Flyes 4x(12,12,10,8)
Bar Dips SS w/ Bench Dips 3x8
Calf Raises 6x(15,10,10,10,10,10) Drop Set

FRIDAY:
Cardio;
15-20 minutes of Skipping

SATURDAY OR SUNDAY:
Cardio;
30-40 minutes of boxing with the boxing bag

Thats my training log, now heres my macro breakdown per day..

PROTEIN: 250G
CARBOHYDRATES: 200G
FAT: 50G
TOTAL CALORIES: 1350

If theres any suggestions on how to tweak this program and diet would be greatly appreciated.

 

[mike456]

Heyguys, first time post here. Just want to thank everyone in advance for their comments on helping me improve my training. .

Anyways my goals for training is to drop my bf from 20% down to 10% within the next 3 months, i'm currently 198lbs, 19 yrs old and have been training properly for over a yr now. Heres my routine..

MONDAY:
Weights;
Arnold Pess 4x(12,12,10,8)
Bradford/Rocky Press 4x(12,12,10,8)
Cuban Press 4x(12,12,10,8)
Shrugs 4x8
Crunches 4x12
Cardio;
30 mins low intensity on x/trainer

TUESDAY:
Weights;
Leg Extensions 4x(12,12,10,8)
Leg Press 4x(12,12,10,8)
Squats 4x(12,12,10,8)
Leg Curls 4x(12,12,10,8)
Calf Raises 6x(15,10,10,10,10,10) Drop Set

WEDNESDAY:
Weights;
Pull Ups 4x(12,12,10,8)
Pull Downs 4x(12,12,10,8)
Pullovers 4x(12,12,10,8)
C/G Seated Row 4x(12,12,10,8)
Preacher Curl 3x8
Crunches 4x12
Cardio;
30 mins low intensity on x/trainer

THURSDAY:
Weights;
Incline DB Flyes 4x(12,12,10,8)
Flat BB Bench Press 4x(12,12,10,8)
Flat DB Flyes 4x(12,12,10,8)
Bar Dips SS w/ Bench Dips 3x8
Calf Raises 6x(15,10,10,10,10,10) Drop Set

FRIDAY:
Cardio;
15-20 minutes of Skipping

SATURDAY OR SUNDAY:
Cardio;
30-40 minutes of boxing with the boxing bag

Thats my training log, now heres my macro breakdown per day..

PROTEIN: 250G
CARBOHYDRATES: 200G
FAT: 50G
TOTAL CALORIES: 1350

If theres any suggestions on how to tweak this program and diet would be greatly appreciated.

your macros make no sense 250x4=1000 200x4=800 50x9=450
1000+800+450=2250
must have been a typo

your workout needs alittle work, have you read te training stickies? start off with training 101, I would go with a upper/lower/upper/lower.
make sure the pushing/pulling is balanced, and the quad-dominant/ham-dominant is balanced, and do the heavier lifts first, unless you are lagging on a movement. stick to compunds the most, and add a little iso if you need it.

 

[GFR]

, 19 yrs old and have been training properly for over a yr now. Heres my routine..

MONDAY:
Weights;
Arnold Pess 4x(12,12,10,8)
Bradford/Rocky Press 4x(12,12,10,8)
Cuban Press 4x(12,12,10,8)
Shrugs 4x8
Crunches 4x12
Cardio;
30 mins low intensity on x/trainer

TUESDAY:
Weights;
Leg Extensions 4x(12,12,10,8)
Leg Press 4x(12,12,10,8)
Squats 4x(12,12,10,8)
Leg Curls 4x(12,12,10,8)
Calf Raises 6x(15,10,10,10,10,10) Drop Set

WEDNESDAY:
Weights;
Pull Ups 4x(12,12,10,8)
Pull Downs 4x(12,12,10,8)
Pullovers 4x(12,12,10,8)
C/G Seated Row 4x(12,12,10,8)
Preacher Curl 3x8
Crunches 4x12
Cardio;
30 mins low intensity on x/trainer

THURSDAY:
Weights;
Incline DB Flyes 4x(12,12,10,8)
Flat BB Bench Press 4x(12,12,10,8)
Flat DB Flyes 4x(12,12,10,8)
Bar Dips SS w/ Bench Dips 3x8
Calf Raises 6x(15,10,10,10,10,10) Drop Set

FRIDAY:
Cardio;
15-20 minutes of Skipping

SATURDAY OR SUNDAY:
Cardio;
30-40 minutes of boxing with the boxing bag

Thats my training log, now heres my macro breakdown per day..

PROTEIN: 250G
CARBOHYDRATES: 200G
FAT: 50G
TOTAL CALORIES: 1350

If theres any suggestions on how to tweak this program and diet would be greatly appreciated.

F-


Horrible workout, read the training stickys fast!

 

[JimSnow]

Working like that on a 1,350 calorie diet for 3 months... you'll turn into a stick!

 

[Double D]

Yeah do check out the stickies. Your calories are to low along with your training is to much. That equals a bad combo.

 

[danniboi]

Working like that on a 1,350 calorie diet for 3 months... you'll turn into a stick!

sorry, when i added the calories and typed it up, it was a typo
my calorie intake is 2250


also ive changed my program...

Monday
flat bb bench press
incline press
incline d/b flyes
bb shoulder press
db shoulder press
dips

Tuesday
squats
bulgarian squat
leg extensions
crunches

Wednesday
Cardio

Thursday
pulldowns
pullups
bent over rows
cable rows
shrugs
preacher curls

Friday
deadlifts
SLDL
hyperextensions
crunches

tempo - 4-3-0
rest between sets - 45-60 secs
sets - 2-3 per exercise
reps - 12-8

hope that sounds better?
thanks for the feedback..

 

[assassin]

sorry, when i added the calories and typed it up, it was a typo
my calorie intake is 2250


also ive changed my program...

Monday
flat bb bench press
incline press
incline d/b flyes
bb shoulder press
db shoulder press / LAT. RAISES INSTEAD
dips

Tuesday
squats
bulgarian squat
leg extensions
crunches

Wednesday
Cardio

Thursday THAT'S FINE
pulldowns
pullups
bent over rows
cable rows
shrugs
preacher curls

Friday
deadlifts
SLDL
hyperextensions
crunches

tempo - 4-3-0 4/0/1/1
rest between sets - 45-60 secs
sets - 2-3 per exercise
reps - 12-8

hope that sounds better?
thanks for the feedback..

I think it's good but why legs on two seperate days ?? drop some volume from each day and make it one day for legs