Can someone write me up a workout?

[jmstoge]

I'm 5 foot 9 155 give or take and I want to me a lean 160. I want a workout that will allow me to hit the weights 3 to 5 times a week without being completely spent. I want to continue to bulk but a want a defined physique at the same time. Heres what I'm doing now just as an FYI.

TIME BETWEEN SETS FOR ALL MOVEMENTS IS 30-45 SECONDS

DAY 1: Legs superset Thigh Extentions w/ Leg Curls : 4 sets - 12-20 reps.Box Squats : 5 sets - 12 reps. Straight Leg DLs : 4 sets-10 reps. Calve Raises : 10 sets - 8 - 15 reps.

DAY 2: Chest Incline BB Bench : 3 sets - 20 reps. Incline DB Bench : 5 sets - 6 reps. Flat Bench : 4 sets 8 - 12 reps. Cable Crossovers : 3 sets - 15 reps. *every other week I do 10 sets of 10 pushups, with hands on a bench

DAY 3: Back Pulldowns : 3 sets - 20 reps. Seated Cable Rows : 3 sets - 12 reps. T-Bar Rows : 3 sets - 10 reps. Bent Over Rows : 3 sets - 20 reps. Lower Back Ext. : 3 sets - 15 reps. *one set of pullups to failure*

DAY 4 : Shoulders Side Laterals : 3 sets - 15 reps. Front Laterals : 3 sets - 15 reps. Rear Laterals : 3 sets - 15 reps. Arnold Presses : 4 sets - 8 - 12 reps. Upright Rows : 3 sets - 8 - 12 reps.

DAY 5 : Triceps + Biceps Pushdowns : 3 sets - 20 reps. French Curls : 3 sets - 8-12 reps. Overhead Tri Ext : 3 sets - 8-12 reps. Closegrip Pushdowns : 3 sets - 15 reps. Alt. DB Curls : 3sets - 10reps. Alt. DB Hammer Curls : 3 sets - 8 reps. BB Curls : 3 sets - 8 reps. Cable Curls : 3 sets - 8 reps.

DIET: My diet is actually fairly simple. I stay away from carbs after 8pm or so. And as far as Carbs go, I eat a limited amount, usually from mostly potatoes, oatmeal, and pancakes. I try to eat 250 grams of protein a day. About 60% of my protein intake comes from supplements. I like Isopure Meal Replacements, and Protein Powder. Nitro Tech is good as well. I also eat protein bars from LeanBody. Most of the protein I eat from food I get out of egg whites, steak, fish, chicken, milk,and cottage cheese. Sushi I eat around 3 times a week.

 

[Built]

Start getting most of your protein from food, not supplements. No more protein bars - shakes are fine, but just get artificially sweetened whey so you can add in the carbs or leave 'em out to suit your particular needs at any given moment.

No need to avoid carbs after 8, particularly if you train at night.

Read here, start at the top and work your way down: http://builtblog.wikidbody.com/open-source-fitness/
Try this for your lifting: Got Built? » Baby Got Back

 

[Gazhole]

I would scrap that lifting program, and switch to something a little more balanced. 3 days a week should be more than enough.

Built's blog is great, the stickies in this section of the forum especially Cowpimp's "Designing training programs" ones are great, hell even my blog is alright, though i dont have any "heres how to set up a program" type articles in there.

Basically, stick to a movement-oriented split rather than bodyparts (so pushing/pulling upper/lower), 2-4 days a week, mostly compound freeweights movements (these should make up 80-90% of all the movements you do), make sure to warmup and warmdown aswell.

 

[KelJu]

I would scrap that lifting program, and switch to something a little more balanced. 3 days a week should be more than enough.

Built's blog is great, the stickies in this section of the forum especially Cowpimp's "Designing training programs" ones are great, hell even my blog is alright, though i dont have any "heres how to set up a program" type articles in there.

Basically, stick to a movement-oriented split rather than bodyparts (so pushing/pulling upper/lower), 2-4 days a week, mostly compound freeweights movements (these should make up 80-90% of all the movements you do), make sure to warmup and warmdown aswell.

Monday: Push ---> Barbell Bench Press, Military Press, Dips, Tricep Extensions
Tuesday: Pull ---> Deadlift, Pull-Ups, Bent Over Rows, Barbell Shrugs, Dumbbell Curls
Wednesday: Rest
Thursday: Legs---> Back Squats, Stiff Legged Deadlift, Leg Extensions, Calf Raises
Friday: Rest
Saturday: Push --> Dumbbell Press, Shoulder Press, Close Grip Bench Press, Cable Push-Downs
Sunday: Pull: Deadlift, Chin-Ups, Dumbell Rows, Dumbbell Shrugs, Barbell Curls
Monday: Rest
Tuesday: Legs --> Front Squats, Leg Curls, Leg Extensions, Calf Extensions



That is an example of a push/pull/legs routine. You can sup out exercises if you want. you can switch one for another as long as you are working the same primary muscles. I don't suggest you switch out too much until you understand why it is structured the way it is.

Learn to use exrx to identify muscle groups and to learn new exercises. Weight Training, Exercise Instruction & Kinesiology .

 

[Lost Grizzly]

I sent you one via e-mail.

 

[danzik17]

I would scrap that lifting program, and switch to something a little more balanced. 3 days a week should be more than enough.

Built's blog is great, the stickies in this section of the forum especially Cowpimp's "Designing training programs" ones are great, hell even my blog is alright, though i dont have any "heres how to set up a program" type articles in there.

Basically, stick to a movement-oriented split rather than bodyparts (so pushing/pulling upper/lower), 2-4 days a week, mostly compound freeweights movements (these should make up 80-90% of all the movements you do), make sure to warmup and warmdown aswell.

You lyin' sack of.......

Where do you think I got my workout from eh?

 

[Gazhole]

You lyin' sack of.......

Where do you think I got my workout from eh?

Well, for THOSE particular programs i had articles, but nothing totally universal

I guess if he wants to do one he can always have a look!

Which one(s) have you tried, and how did they workout for you, out of interest?

 

[danzik17]

Well, for THOSE particular programs i had articles, but nothing totally universal

I guess if he wants to do one he can always have a look!

Which one(s) have you tried, and how did they workout for you, out of interest?

Mainly just the Texas Full Body Method. I've had no reason to switch it up until now because I'm still making serious progress - my lifts have increased almost every single week for at this point over two months consecutively.

What I would like to do one of these days is something I still haven't been able to do - breathing squats. It's such a simple routine (what, TWO exercises?) and yet it is so ridiculously brutal.

 

[danzik17]

Damn you! I jinxed myself by saying that. I nearly killed myself doing squats tonight - I almost collapsed on the 4th set/3rd rep and possibly had the worst squat form I've ever seen myself perform. Luckily I didn't hurt myself, but my LB was so tired that I decided to call the workout and let my body rest instead of pushing it and maybe actually getting hurt.

 

[Gazhole]

Good call, thats how i did my back in - not calling it a night. Get some rest, especially on that lower back. I find the best way to take pressure off it is to lie flat and bend your knees so your feet are up by your ass and your knees are pointing in the air, if it starts to play up just lie like that for a bit and resist the temptation to stretch or "crack" it "back into place".

Also, cool. Glad youve been seeing some results on the Texas Method . Whoever made that up that protocol knew their stuff, lol. Out of all the people on IM who've tried it, i dont think anybody has been dissapointed.

 

[powerrack]

So your goal is to gain 5lbs of LBM and your only 155? Shouldn't be a problem at all. Just stop doing the high rep stuff. Get on the baby got back program built linked you in on and eat a bit more in the carb department and you should be fine.