comments on my summer program????

[joycough]

Monday:

Warm-up 5-20 minutes Cardio
Bench Press 4x 12, 8, 6, 4
Incline Bench Press 4x 12, 8, 6, 6
DB Bench Press 4x 12, 8, 6, 6
Dip 4x
Flye 4x 12
Pullover 4x 12
Abs Triset: Lower, oblique, upper
Cool-Down 5-30 Minutes Cardio

Tuesday:

Warm-up 5-20 minutes Cardio
Deadlift 4x 12, 8, 6, 4
Front Pulldown 4x 12, 8, 6, 6
Cable Row 4x 12
One Arm Row 4x 12, 8, 6, 6
T-Bar Row 4x 12, 8, 6, 6
Lumbar Crunch 4x
Forearms Compound set: reverse with regular
Cool-Down 5-30 Minutes Cardio

Wednesday:

Warm-up 5-20 minutes Cardio
BB Military Press 4x 12, 8, 6, 4
Side Laterals 4x 12, 8, 6, 6
DB Seated Press 4x 12, 8, 6, 6
Rear Lateral 4x 12, 8, 6, 6
Upright Row 4x 12
Shrug 4x 12-15
Cool-Down 5-30 Minutes Cardio

Thursday:

Warm-up 5-20 minutes Cardio
BB Curl 4x 12, 8, 6, 4
DB Curl 4x 12, 8, 6, 6
Preacher Curl 4x 12, 8, 6, 6
Skull Crusher 4x 12, 8, 6, 4
Overhead Ext. (1) 4x 12, 8, 6, 6
Pressdown 4x 12
Cool-Down 5-30 Minutes Cardio

Friday:

Warm-up 5-20 minutes Cardio
Squat 5x 20, 12, 8, 6, 4
Leg Press 4x 12, 8, 6, 6
Leg Extension 4x 12
Stiff-Leg Deadlift 4x 12
Ham Curl 4x 12
Calf Raise 4x 12-15
Cool-Down 5-30 Minutes Cardio

Saturday: OFF
Sunday: OFF

-Plan is to take at least 250 grams of Protein a day. Not sure on carbs yet or fat.

-At least 6-7 meals per day

-around 1 gal. of water

Stats:

Hight = 5'8"
Weight = 205
Max Bench = 225 x 5
Max Squat = 405 x 10
Max Deadlift = 225 x 12

Goals:

-lose fat
-gain muscle
-get stronger

Any comments, suggestions, or questions please ask.

-I'm doing a 5 day program because I've been doing 3 day programs for about a year and miss 5 days a week. So I figured since i have to pay for the gym in summer I should get as much use out of it as possible. 5 days is something i do really enjoy

-Each week does differ a little in Exercises, be it by a few different Exercises or dB/BB, or supersets or compound sets or any other variation that I decide to throw down for the week.

-Hope I don't get too many over training comments b/c I know this won't be... but you can still make a few if you want.

 

[tjwes]

Decent routine ,but your doing 20-24 sets for most bodyparts.Try decreasing your volume,you will put your body in a catabolic state using this many sets.

 

[Scotty the Body]

Originally posted by tjwes
Try decreasing your volume,you will put your body in a catabolic state using this many sets.

I agree that his volume is way to high but your statement of high volume causing the body to enter a catabolic state in not true.

 

[tjwes]

It is, if it causes him to overtrain and not be able to recover.

 

[Arnold]

That routine will lead to overtraining in a hurry if you ask me!

Especially since you plan on working out 5 days straight, that's not a good idea. Rule of thumb for a natural lifter is no more than 2 days of lifting in a row.

Personally, I would lower the volume a bit.

 

[Scotty the Body]

Originally posted by tjwes
It is, if it causes him to overtrain and not be able to recover.

But how would that be catabolic?

I really don't think anyone can be put in a catabolic state from weight training, cardio yes.

 

[tjwes]

If your workout lasts for more than 30-45 minutes your cortisol level increases, thus causing a catabolic state.I seriously doubt that he could finish his training in this time period using credible poundages.

 

[Scotty the Body]

Originally posted by tjwes
If your workout lasts for more than 30-45 minutes your cortisol level increases, thus causing a catabolic state.I seriously doubt that he could finish his training in this time period using credible poundages.

Well, can't argue that statement, but I don't think with that kind of workout, his intensity is going to be very high so I still don't think catabilism is going to be a big problem.

Either way, I agree its not the best workout, I'd drop the volume way back.

 

[y2gt]

Off Topic but....I always see the phrase "Natural BodyBuilder" thrown around these forums....what does that mean?

Also, is doing 9 sets of 4-6 reps with 2 minutes rest in between each set too much for one body part, like chest?

 

[Arnold]

Originally posted by y2gt
Off Topic but....I always see the phrase "Natural BodyBuilder" thrown around these forums....what does that mean?

It means that you're not using any type of anabolic substances, steroids, etc. If you're using steroids your recovery rate will be greatly enhanced.

Also, is doing 9 sets of 4-6 reps with 2 minutes rest in between each set too much for one body part, like chest?

I think that is fine for chest, maybe a bit high for a smaller muscle like biceps.

 

[Scotty the Body]

Originally posted by y2gt
Off Topic but....I always see the phrase "Natural BodyBuilder" thrown around these forums....what does that mean?

Also, is doing 9 sets of 4-6 reps with 2 minutes rest in between each set too much for one body part, like chest?

joycough routine is a good example of one that might be done by someone using AS, generally a natural body builder could not make much if any gains using that kind of volume.

 

[joycough]

EXCEPT FOR THE FACT THAT I'M NATURAL!!!!!!!

 

[tjwes]

Then back off the sets and give your body a chance to recover.

 

[Pazza]

no offence but this program is Cr@p.

way too much volume, no use of proper bodybuilding techniques such as super setting or drop setting.

 

[Arnold]

Originally posted by Pazza
no offence but this program is Cr@p.

that's about what I said, just not so bluntly!

way too much volume, no use of proper bodybuilding techniques such as super setting or drop setting.

I agree, voume is high, not sure I agree that super setting and drop setting is necessary in a work-out though.

 

[joycough]

okay so since this is cr@p what rep dosage would you recomend?
would dropping a set per exercise (except the first one) be better?