Need some pointers...

[tander]

My routine

M-F am on empty stomach:
precore 60 min isopure zero carb protein shake imeadiatly afterwards heart rate in the fat burn zone 125-138 long and boring!

6 PM workout
Monday: chest and shoulders

30 min precore
Chest - 4 sets of 6-8 reps of all of the following: DB flat bench press, DB incline Fly, cable flys high to low then low to high four total for chest - non compound movements to save tricep for shoulders which is next.

Shoulders - 4 sets of 6-8
DB press, standing rowes (BB from waist to neck), seated reverse flys for post delt., lateral DB raises,

Tuesday back/bis/tris

30 min precore
Back 4x6-8
Lat pull downs, seated rowes, bent over DB single arm rowes
Bi's 4x6-8
Concentration curls, standing alternating DB curls, cable curls high
Tri's 4x6-8
Skull crushers, rope pull downs, cable extensions, dips to failure

Wednesday stomach/legs
all 4x8-10

30 min precore
Leg press, leg extensions, cave raises, leg curls, kick backs,

Various sit-ups and raises

Thursday

No work out day to rest all body

Friday
30 min precore
Any two mussel groups
form m-w

Saturday

Cardio 60 min HR 140-160
And some legs depending on what I feel needs attention.

Sunday

Rest day do nothing


Diet:
Am workout EAT NOTHING BEFORE WORKOUT

afterwards have a protein shake

Monday thursday sunday:
200 G protein 150 carbs 50 fat
Tuesday Friday:
+200 protein 30 carbs 20 fat
Wednesday Satuetday
+200 protein 10 carbs 20 fat
Sunday:
Whatever you want!!!!

Calories 2200-1800

P6 2 in the AM and 3 in the PM
Supper HD - cellucor as well as directed
All protein is Isopure zero carb

January 1st 191 and 21%BF
February 10th 189 and 18% BF
March 29 183 and 14%BF

My goal is to get to 10% BF and keep as much mussel as possible

 

[sendit08]

My routine

M-F am on empty stomach:
precore 60 min isopure zero carb protein shake imeadiatly afterwards heart rate in the fat burn zone 125-138 long and boring!

6 PM workout
Monday: chest and shoulders

30 min precore
Chest - 4 sets of 6-8 reps of all of the following: DB flat bench press, DB incline Fly, cable flys high to low then low to high four total for chest - non compound movements to save tricep for shoulders which is next.

Shoulders - 4 sets of 6-8
DB press, standing rowes (BB from waist to neck), seated reverse flys for post delt., lateral DB raises,

Tuesday back/bis/tris

30 min precore
Back 4x6-8
Lat pull downs, seated rowes, bent over DB single arm rowes
Bi's 4x6-8
Concentration curls, standing alternating DB curls, cable curls high
Tri's 4x6-8
Skull crushers, rope pull downs, cable extensions, dips to failure

Wednesday stomach/legs
all 4x8-10

30 min precore
Leg press, leg extensions, cave raises, leg curls, kick backs,

Various sit-ups and raises

Thursday

No work out day to rest all body

Friday
30 min precore
Any two mussel groups
form m-w

Saturday

Cardio 60 min HR 140-160
And some legs depending on what I feel needs attention.

Sunday

Rest day do nothing


Diet:
Am workout EAT NOTHING BEFORE WORKOUT

afterwards have a protein shake

Monday thursday sunday:
200 G protein 150 carbs 50 fat
Tuesday Friday:
+200 protein 30 carbs 20 fat
Wednesday Satuetday
+200 protein 10 carbs 20 fat
Sunday:
Whatever you want!!!!

Calories 2200-1800

P6 2 in the AM and 3 in the PM
Supper HD - cellucor as well as directed
All protein is Isopure zero carb

January 1st 191 and 21%BF
February 10th 189 and 18% BF
March 29 183 and 14%BF

My goal is to get to 10% BF and keep as much mussel as possible

these are just a few things that I do, Im not an expert but this is what Id change.
I would traing triceps on mondays with chest/shoulders

and I would add hamstrings to back day.

Also, just out of curiosity, how come you dont eat before your workout?

 

[tander]

these are just a few things that I do, Im not an expert but this is what Id change.
I would traing triceps on mondays with chest/shoulders

and I would add hamstrings to back day.

Also, just out of curiosity, how come you dont eat before your workout?

I have tried tri's as you suggested and I have no power at the end to really work'em...

why hams on back day and not with all legs?

i have a protein shake and halfe an apple with a teaspoon of organic peanut butter 30 min before PM workout...
the shake is 27g supplying 30g pro. 3 carbs., and all BCAAs