Sorry guys...another program to critique ;)

[prcX]

So I've been doing this for the last couple weeks and I'm really enjoying it and the progress I've made.

Name: Brad
Height: 6'0"
Weight: 163.8lbs
Age: 18
DOB: 2/17/88

Goals:
1) Build Mass. (168-170lbs by May 21st, possible yes?)
2) Stay Lean. (I don't forsee this as a problem, I'm really lean as it is.)
3) Keep eating healthy.

Exercise

My program is basically a 4-day upper/lower split...

Monday (avg. time: 1hr & 30min)

-Flat Bench (10/8/6)
-Inclince (10/8/6)
-Decline (10/8/6)
-Dumbell Flyes (10/8/6)
-Close Grip BB BP (10/8/6)
-Hyperextensions (I do my own lil' routine on this...)
-Dips (10/6/4)
-Lat Pull Down (10/8/6)
-Close Grip Preacher Curl (10/8/6)
-Wrist Curl (10/10/10)

Tuesday (avg. time: 1hr)

-Power Squats (14/12/10/8/6)
-Hack Squats (8/6)
-Leg Press (14/12/10/8)
-Leg Extension (14/12/10)
-Standing Calf Raises (5/5/5/5/5)
-Abs (Once again I do my own lil' routine with a 4kg/6kg medicine ball)

Wednesday

-Day off!! Woo!

Thursday (avg. time: 1hr & 30min)

-DB Shoulder Press (10/8/6)
-Bent Over DB Row (14/12/10)
-Arm Circles (20/16/12)
-Upright Barbell Row (12/10/8)
-Seated Cable Row (12/10/8)
-T-Bar Row (12/10/8)
-Reverse Flyes (24/20/16)
-DB Shrug (10/10/10)
-Skullcrushers (10/8/6)
-BB Curls (10/8/6)

Friday (avg. time: 1hr+)

-Straight Leg DB Deadlifts (10/8/6)
-Straight Leg BB Deadlifts (8/6/4)
-Leg Press (14/12/10/8)
-Leg Curls (14/12/10)
-Seated Calf Raises (16/14/12)
-Abs (Own routine)

Satuday

-Day off!!

Sunday (avg. time: 1hr)

-30-45min. of cardio...usually go back and forth between stairs and treadmill.
-Abs (Own routine)

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Diet

I discovered fitday.com a few days ago and have been using it for a couple days...I really like it b/c it's quicker than writing everything in a journal and calculating everything myself...

http://www.fitday.com/WebFit/PublicJournals.html?Owner=prcX

That should help get an idea of what my average diet is. I'm not looking to go super hardcore about my diet, but I do what to keep eating generally healthy things. I feel like I have done fairly well. But the main thing I could see as a problem is not enough greens and not enough calories. I have the tall/lean bodytype so I've read gaining mass can be problematic unless you receive enough calories.

Also included in diet is...
-Multivitamin
-B-12 Complex (pill)
-Fish Oil (pill)

Supplements

I take Nitrobolic Extreme as my preWO supplement...it was recommended to my at GNC the first time I went there (yeah yeah...I know I know...don't tell me).

I use BSN CellMass as my postWO supplement and it isn't too shabby. Although I think I am going to try CEE caps next.

I also take ON Whey and have been enjoying using that, so I doubt that will change.

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Ok so now that you see what I've been doing, here are a few things that I've come to realize...
--The volume may be a little much, so I definately want to hear your opinions about that. But I'm going to go back to the saying, "Why fix it if it ain't broke??"
--I am feeling great everytime I go in to work out and I feel great after. I don't mind the time it takes even though I wish it could be less.
--When I planned my WO I tried to hit every major muscle group and I think the only thing I didn't really get was glutes, so I'll have to think of something to add for that.
--My sleeping habits aren't the greatest...over the course of a week I probably avg. 56hrs of sleep but some nights it could be 4-6 or as much as 10-12. I'm trying to make this better though so we'll see.
--Overall I'm really proud of the progress I have made in the past month and a half...I started all this around the beginning of January so I guess I can call it a New Year's Resolution, but it wasn't...I've learned a ton in this short amount of time and am excited about learning new things.

Thanks for taking the time to read this.

-Brad

 

[katt]

My two cents worth

Put squats into Tuesday's wo

Your diet - you need more protein than what you're taking in, imo and I don't see any vegetables in there whatsoever. You need to break it down by meals, and I realize that's alot of work, but worth it.

Diet, is huge, if you're trying to build mass... you can workout your hardest, but if your macros aren't in place, it's not going to do you any good.

That's just the way I see it

 

[prcX]

Yeah, I know I need more vegetables...I thought I was doing good with protein though. I've heard you should have about 1g for every 1lb of body weight.

 

[CowPimp]

I feel like you're doing too much, and a lot of your exercises are redundant. For example, you do DB and BB SLDLs on the same day, you do leg presses on both of your lower body days, and you do hack squats and power squats in the same day.

You have no unilateral lower body exercises. I would get something like stepups, lunges, split squats, or whatever floats your boat in there.

I don't like leg extensions or upright rows. I see now reason to do both.

You seem to love the horizontal plane when it comes to upper body movements. I would pump up the volume on the vertical plane a little more. I feel people tend to neglect it.

Have you had a chance to read through the stickies? There is a lot of good information there that will help you get the amount of work you need done in less time. Overall, I think you are on the right track, and I think you will do well. You sound motivated, willing to work, and willing to learn.