Changing up some things in my routine... advice please

[Jim JAmes]

I have been doing a modified DC training for a while now and am planning on changing things up a bit within the next few weeks. please take a look and tell me what and where I could tweak for optimal gains. I tend to over do it sometimes so let me know....

Stats:
age - 38 (time sucks)
weight - aprox 230lbs
bf% - aprox 17%
max flat bench (on a good day) 330lbs

This will be a 3 day split but working out 4 times a week.

W/O #1
Monday
Chest - flat bb bench, flat db press, incline press, dips
Front Delts - mill press, lateral fly's
Tri's - skull crushers, push downs

Tuesday
Back - (width) Pull ups, straight arm push downs, rope pull downs. (thickness) t-bar rows, db rows, dead lifts (I do dead's last with light weight do to bulged disk in my lower back)
rear delts - reverse bent over fly's
Biceps - seated bb curl, db curl

Wed. off

Thr - legs. Right now don't need much advice on this yet seem to be making decent progress here.

W/O #2 begins

Fri -
chest - incline bench, incline db press, flat bd press, cross overs.
front delts - upright rows, db front raises
Tri - over head cable extensions, 1 arm overhead extensions

Sat & Sun off

Monday
back - Thickness first then width next same exercises
rear delts - reverse peck dec
bi - preacher curls, concentration curls

Tue
Legs

Wed. Off

Thursday chest w/o #1
Friday Back w/o #1... and so on....

 

[Jim JAmes]

One thing I failed to mention is that my first exercise will always be very heavy... low rep pyramid set for each muscle group worked. After that, medium weight then low weight higher reps.

 

[Built]

What are your goals with this? What is your diet - bulking, cutting, maintaining...

Also, have you ever had any RC issues? Because working chest and delts on the same day is a lot of RC strain; not to mention upright rows are notorious for causing RC problems. I'd ditch those entirely - they're a lousy exercise, and there are so many really, REALLY good ways to train delts.

Important consideration for us geezers...

 

[urbanski]

edit: nevermind, found out.

 

[Jim JAmes]

Would like to put on some size with a clean bulk.

Diet is roughly 3200-3400 cals with a 40/40/20 ratio.

A couple of years ago I had some problems with my right RC that lasted about 6 months. Since then I am very careful and have been supplementing with glucosamine ever since with no real problems.

From my experience, most injuries are caused from NOT doing a proper warm up. I usually spend at least 10 -15 minutes warming up my joints.

Right now, my shoulders are one of my favorite parts to work and feel they are one of my best attributes. Any additional exercises you could suggest would be appreciated.