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DiscussBodybuilding.com
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getaway24
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Back from vacation
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Tuesday, July 29, 2008 2:17 PM
( #1 )
LAXXED
<message edited by on Thursday, March 05, 2009 9:24 PM>
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RE: Back from vacation
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Tuesday, July 29, 2008 3:45 PM
( #2 )
ORIGINAL: getaway24
Easing back to my regular routine.
At about 2300-2500 cals a day. I follow a full body routine, right now I'm on the strength phase 4x5 and 3x5 for isos. After 4 weeks I go to the hypertrophy phase 3x10 and then keep switching every 4 weeks.
My diet consists of clean foods a regular day consists of whole wheat pasta and meat sauce, chicken breasts in whole wheat tortilla wraps, milk, oats, chicken wings and whey shakes.
This is my current routine.
Day A:
Squats x 4
Military Press x 4
Flat Barbell Bench Press x 4
Bent over Barbell rows x 4
SUPERSET:
Barbell Curls x 3
Tricep Ext x 3
Then Crunches 30x2
Day B:
Deadlift x 4
Incline DB Press x 4
Seated Arnold Press x 3
Wide Grip pulls ups x 4
SUPERSET:
Bicep Curls x 3
Close Grip Bench x 3
Then Legraises 30x2
Example: Monday = A Wednesday = B Friday = A then next week Monday = B Wednesday = A Friday = B and so on..
Stats:
31.5 inch waist
5'8
154lb
17
What do you think?
You should probably get rid of the isos for your arms. If you want, replace that with direct calf work. MAYBE one day a week (wednesday), you do isos for your arms. Looks like a lot of sets to me, and it looks like you need to eat more.
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getaway24
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RE: Back from vacation
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Tuesday, July 29, 2008 4:18 PM
( #3 )
Yes, but consider my max reps are 5. when i go into hypertrophy i drop a set and increase reps by 5. 3x10 is that still too much? and i did drop iso work for arms on wedneday. meaning i work arms mon and fri only.
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RE: Back from vacation
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Tuesday, July 29, 2008 5:44 PM
( #4 )
ORIGINAL: getaway24
Yes, but consider my max reps are 5. when i go into hypertrophy i drop a set and increase reps by 5. 3x10 is that still too much? and i did drop iso work for arms on wedneday. meaning i work arms mon and fri only.
I meant maybe you do the isos on wednesday, but dropping them altogether might be good. Especially since you're trying to do a fullbody routine. If your arms are tired, it's harder for those compounds. Either way, I think you're doing too much. If you lowered the sets a bit and took out the isos, you'd have a decent looking routine imo.
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getaway24
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RE: Back from vacation
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Tuesday, July 29, 2008 6:05 PM
( #5 )
So you think I should use 3 sets for strength and hyper trophy? and arm work is always at the end of my workout. the reason why I have such a hard time dropping arm work is because focusing on only compounds make other parts of the body lag.
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RE: Back from vacation
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Tuesday, July 29, 2008 7:06 PM
( #6 )
ORIGINAL: getaway24
So you think I should use 3 sets for strength and hyper trophy? and arm work is always at the end of my workout. the reason why I have such a hard time dropping arm work is because focusing on only compounds make other parts of the body lag.
Compounds are supposed to work out your arms too...
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getaway24
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RE: Back from vacation
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Tuesday, July 29, 2008 7:18 PM
( #7 )
Everything uses your arms, but their always secondary muscles, which means the growth will not be as significant compared to being worked out directly.
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