Critique my routine...

[Monolith]

I'm finally starting to get my diet in order, now i need some comments/help with my weight training routine.

This is C/P'd from my journal: http://www.ironmagazineforums.com/showthread.php?threadid=14886

_____________________

I usually do 3 days on 1 day off.

(setsxreps)

Day 1: Chest, Triceps, Biceps

Hammer Wide Chest - 3x12-10-8 (same weight)
Incline DB Press - 3x10
DB Flys - 3x12
Bench Tri Extensions - 3x12
Wide Pushdowns - 3x12
Seated Alt. DB Curls - 3x8
Standing BB Curls - 3x12


Day 2: Legs

45 Degree Press - 4x15
Extensions - 3x12
Seated Curl - 3x12
Abductors - 3x12


Day 3: Back, Shoulders

Hammer Front Lat Pulldown - 3x12
Seated Cable Rows - 3x12
Hyperextensions - 3x15
Hammer Shoulder Press - 4x12
Cybex Lateral Raise - 3x12
Shrugs - 3x15

I do abs and calves every other day. Calves are 4x30 standing raise, abs are 4x20 decline crunches.

Again, my main goal at the moment is to lose excess bodyfat with minimal muscle loss.

 

[Arnold]

what is your goal?

why so high on reps?

 

[Monolith]

Originally posted by Monolith
Again, my main goal at the moment is to lose excess bodyfat with minimal muscle loss.

Well, im 6'5" 210lbs... ive still got quite a bit (to me anyway) of visible fat. Thats what i want to get rid of. Stronger muscles would certainly be nice, but i can worry about that after ive lost my gut.

The reps are high because thats just what i'm used to. It's a variation of a routine a trainer at my gym outlined for me a few months back.

 

[Scotty the Body]

As long as your seeing gains from your routine, keep doing it.
Use diet along with cardio to loose the fat.

 

[Monolith]

How much cardio would you suggest?

I had been doing 15 minutes a day right when i wake up. Sort of a kickstart. Although i was having people here tell me that i shouldn't do cardio every day, as i can accelerate muscle loss.

 

[Scotty the Body]

It really depends on your diet, if your strict, you won't need any cardio but if your like me and still like to indulge now and then, cardio 3 times a week may be needed.

 

[Monolith]

Originally posted by Scotty the Body
It really depends on your diet, if your strict, you won't need any cardio but if your like me and still like to indulge now and then, cardio 3 times a week may be needed.

I'd appreciate it if you'd check out my journal, and comment on my new diet. I'm usually not very tempted by sweet stuff anymore (i got plenty of it before i dropped the pounds )

http://www.ironmagazineforums.com/showthread.php?threadid=14886

 

[Scotty the Body]

I checked out your journal, looks like your going in the right direction, remember, FAT IS NOT THE ENEMY In the right proportions and the right kind of course.

I would eat your breakfast AFTER your workout though, your protein shake before is fine and all you should need.

Whats the intensity of your cardio like? 15 min is a little low, you may consider doing 20-25 of HIT type cardio, I feel its the best type of cardio for those worried about burning muscle for energy.

 

[Monolith]

eat my breakfast after the weight training? eek... i dunno if im gonna be able to keep my energy up. :/

for the early morning cardio i just jog/run at 5 mph. i guess ill start doing like 25 mins of that, but only like twice a week instead.

 

[Scotty the Body]

Have a banana with your shake first thing, your energy level should be fine for lifting.
OR
Eat some real food after your workout, not just a protein shake.

 

[Monolith]

ok, ill try that.

as for my lifting routine though... it looks ok?

 

[Scotty the Body]

Its not to bad, I'm not a big fan of working out 3 days in a row, you may consider a 2 on 1 off 1 on if you find your getting to worn down by the third day.

You also use a lot of machines, which is ok but you may try subbing free weight exercises in there to keep the stabilizer muscles strong.

Your rep range is kind of high for building muscle, you could do one week of high reps, low weight and then lower the reps and up the weight the next (keeping a log helps here)

 

[Monolith]

I had been told that higher reps helped to tone. Like i said, im definitely interested in building muscle, but my priority at the moment is to lose the excess fat.

I'd like to do more freeweight stuff... but the guy i used to go to the gym with has been busy with work lately. I don't really want to do, say, a flat bench press without a spot. I'd drop it on my face.

Then again... would it be ok to use a smith machine for a bench press?

 

[Scotty the Body]

Using higher reps to tone is a Myth, use diet and maybe cardio to tone, you can't sport reduce so high reps WILL NOT tone.

I can understand why you may not want to use free weights if you don't have a spotter, maybe you could use them on weeks your doing a rep range of 10 or more, that way your less likely to fail with a heavy weight.

The smith is a good piece of equipment but it is still a machine and doesn't work stabilizer muscles.

 

[Monolith]

Originally posted by Scotty the Body
Using higher reps to tone is a Myth, use diet and maybe cardio to tone, you can't sport reduce so high reps WILL NOT tone.

I can understand why you may not want to use free weights if you don't have a spotter, maybe you could use them on weeks your doing a rep range of 10 or more, that way your less likely to fail with a heavy weight.

The smith is a good piece of equipment but it is still a machine and doesn't work stabilizer muscles.

Well then should i just switch to a heavier weight and get rid of high rep sets all together? I know it would at least boost my ego.

 

[Scotty the Body]

No, I wouldn't scrap the high reps, I'd do low one week and high the next and maybe some super sets another week.
Keeps things more interesting IMO.

 

[Monolith]

hehe, ok.

So should i stick to like 6-8 reps on the heavy days?

 

[Scotty the Body]

Originally posted by Monolith
hehe, ok.

So should i stick to like 6-8 reps on the heavy days?

Thats what I'd go with for now

 

[Monolith]

nice... im all excited to get into the gym now. im pissed that tomorrow is my rest day. haha

 

[Scotty the Body]

lol, me to but mostly cause my gym doesn't open till 10am on sat and I have to work at 9.30am.

 

[Monolith]

geez, that sucks.

why does yer gym open so late? mine opens at the ungodly hour of 5:30 am every day.

 

[Scotty the Body]

Mine opens at 5.15am week days, 10am sat and 12noon sunday.

Small town.

 

[Monolith]

lol

get the owner to give you a key