Power, Strength, Endurance

I rotate my workout each week.  One week is 3x5, next week is 3x10, last week is 3x15, repeat.

Monday

Chest
Flat Bench
Incline Bench
Decline Bench
Cable Crossovers

Tris
Skull Crushers
Close Grip
Extensions

Wednesday

Back
Wide Grip Behind Head Pulldowns
Rows
Upright Row

Bis
Hammers
Seated curls
21's

Thursday/Friday (depends what day I'm free, but the workout is done in 1 day only)

Shoulders
Military
Shrugs
Not sure what these are called ... but I take dumbells and put them together and raise them in front of me above my head and repeat.

Legs
Leg Press
Calf raises
Lying Leg Curls

After each workout I do abs and HIIT:

Abs
Side bends 2x25 w/ 45lbs weight.
Planks 2x1 min
"Clams" as I call them.  Pulled them from the P90X program.  You do a half sit up, legs extended, upon sitting up, bend knees and bring them towards the body and wrap ur arms around your legs, but do not hold legs w/ arms.  I do these 3x25.

HIIT:
30 second jog / 30 second sprint ... increase by a minute each week.  Currently I'm at 10 minutes, but due to shin splits I do this vis-a-vis the elliptical.

Thoughts?

Where are your squats and deadlifts!?

I mean for power and strength all I use are deadlift, squat, row, OHP, Bench press, pull ups, dips, powercleans.

You are doing a lot of fluffy isolation's that are more assist lifts and not really helping you progress.

wrrle
You are doing a lot of fluffy isolation's that are more assist lifts and not really helping you progress.

What do you suggest I substitute and where?

Through in some deads, squats and power cleans?

wrong thread, sorry

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

Cant go wrong with the stuff you find in the sticky:

http://www.discussbodyb...Y-FULL-BODY-m303404.aspx

Just dont jump into powercleans until your deadlift and hang clean forms are dead on.

in my opinion you need to cut down a little bit on the volume.
 
Note I may be wrong but i think you should cut
decline bench
cable crossovers
extensions
take out one row put in deadlift
21s
lying leg curls; substitute squats instead and put in beginning
 
That is what i would do with your routine although i think a full body, upper/lower, or pull/push routine might work better

i mean realistically speaking you could be benching 2x a week, squatting heavy 2x a week and deadlifting once a week. I think OH presses are great too and should be added in somewhere in my opinion.

Goodluck!

For power, strength, and endurance you can't beat Westside for Skinny Bastards.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

MVP is this what you were talking about? I've looked at it before but never bothered to try it and if it is any good i might do that soon

http://www.defrancotraining.com/articles/38-articles/60-westside-for-skinny-bastards-part1.html

How inexperienced should you be as to run this program; did you run it yourself with good results?

I'm running it as of next week.

Joe DeFranco really knows his stuff, read up on the guys he's trained with it with good results.

There are 3 versions of it though, it's an awesome routine. I'm trying it next week.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Ill be looking forward to the results.

The reason I've always avoided powercleans/deads/squats is my concern over bad form.

I may try this Westside for Skinny Bastards ... looks decent.

I've looked through the Westside routine and it's geared for getting bigger ... whereas I'd really prefer to keep my size close to where it is, but cut.

I'm going to take a look at the sticky wrrle posted (thanks).