take a look

6/1-6/5
Monday = bi’s , 30min elliptical before breakfast, 25 min treadmil after lifting
Tuesday= Tri’s 30 min elliptical before breakfast, 25 tredmill after lifting
Wed=Shoulders 30 min elliptical before breakfast, 25 elliptical after lifting
Thursday=back , 5hrs later chest & legs 30 min elliptical, 25 treadmil (after first session)
Today= I plan on doing some jogging and strides

I wanted to do chest and legs on Friday, but I couldn’t because I had a doc appt… and I had to come from tonight and don’t have access to a gym  in my hometown (I’m living in a dorm for the summer)

A little background on me. I’m a 19  6’ 330lbs ex-football player(high school and one year college) . I have been lifting since I turned 14, exclusively with football workouts and extra stuff for football. I have been supplementing religiously since I was 15. In High School I was b/t 260-290…I reported in college at 300. I have put on a lot of weight partly because of depression and other things and trying to get back down to my “playing weight” of 270-280.

Personal Bests

Bench: 355 ( I hit 300 when I was 260)

Incline: 320 ( haven’t maxed on this since jr of high school , I was 271 then)

Squat: 500

Power Clean: 265 (same as above)

Hang Clean: 225 x 5
Anyway here is how my first week went on this type of split

Bi’s
           
    Seated D.B Curls   
        10x 40lbs
          8x 50lbs
          6x 55lbs
             
    Seated Barbell Curls   
        10x 65lbs
          8x 85lbs
          6x 95lbs
           
     Standing Barbell Curls
        10x 85lbs
          8x 105
          6x 115(1st 4)/105lbs       
               
     Pr. Curls
      10x 75lbs
         8x  80(1st 3)/65
         6x 65      * started to heavy

    High Cable Curls
        10x 60lbs
           8x 50
           6x 40
          
    Hammer Curls
        10x 40s
         8x 50
         6x 55


Tri’s

    Smith Machine Close-gripped Bench
        10x 225lbs
          8x 245
          6x 275
   
    Rope Push Down
        10x 120lbs
          8x 130   
          6x 140

    Over the head tri pull?
        10x 90lbs
          8x 100
          6x  110

      Rev pushdown
        10x 60
          8x 90
          6x 110

    1-arm pushdown
        10x 50lbs
           8x 60
           6x 70
   
    1-arm D.B. Ext
        10x 20s
          8x 25
           6x 30
   
    Dips 10,8,6 (machine assisted)


Shoulders

    Seated Barbell Press
        10x 135
           8x 155
           6x 165

    D.B Side Lat Raise
        58’s (25w/5’s , 15w/ 10s , 10w/ 15s, 8w/ 20s all back to back)
        58’s (25w/3’s , 15w/ 5s , 10w/ 8s, 8w/ 10s all back to back)

   
    Barbell Front Raise
        10x 45lbs
          8x 50
          6x 55

    Shrugs
        10x 275lbs
          8x 315
          6x 335

    Hang Clean
        5x 135lbs
        5x 135
        5x 185
   
    Y-raises
        10x 5’s
          8x 8
          6x 10


Back    (weakest part of my body)
   
    Pulls ups (machine assisted)
        3 sets of 8

    RDL
        6x 315lbs
        5x 365
        4x 365

    Barbell Bent Over Row
        6x 115lbs
        6x 135
        6x 155

    Lat Pull-down
        6x 120lbs
        6x 140
        6x 160

    D.B 1-Arm Row
        10x 60’s
          8x 75
          6x 90


Chest
      Bench Press
    Natural Grip
        8x 225
    Shoulder Width Grip
        8x225
    2in Wider Than Shoulder Width
        8x 225
    4in Wider Than Shoulder Width
        8x 225
    6in Wider Than Shoulder Width
        8x 225
    Wide As I Could Get
        8x 225

   
D.B Flies
    Flat Bench
        8x 30’s
    15 Degree incline
        8x 35’s
    45 Degree Incline
        8x 40’s

Cable Cross-Overs
    Bottom Pulley
        8x 80lbs
    Half Way B/T Shoulders & floor
        8x 70lbs
    Shoulder Height
        8x 70lbs
    Top Pulley
        8x 70lbs



Legs

    Squats
        8x 315lbs
        6x 365
        4x 405
     
    Lunges W/ Body Weight
        10 , 8 ,6

    Machine Leg Curls
        10x 120lbs
          8x 140
          6x 160
    Calf Raises & Leg Ext I Didn’t Do B/C of Hammy Cramp


Supplement Plan

Before Breakfast , After Morning Cardio
Glutemine
Creakic
CLA
Leukic
Fish Oil
Vitamins
Bcaa’s
Muscle Milk RTD
Razor Ripped

Lunch & Dinner
Fish Oil
Bcaa’s
Razor Ripped (lunch)

Pre-Workout
CLA
Leukic
Nano Vapor

Post- Workout
Muscle Milk RTD
CLA
Creakic
Anabolic Halo
Glutemine

Before Bed
Muscle Milk RTD


I will Have my nutrion log up in a couple of days

<message edited by MTXE71 on 1 day and 11 hrs. ago>

What are you goals?   Is this your typcial w/o schedule?   At  first glance it appears you could be doing more than just Bi's and Tri's on separate days?   Granted you are doing some cardio....again would help to know what your goals are before commenting.

Height 5' 8" Weight  200 lbs Body Fat 16%
Bench 315-Squat 365-Dead 405
Chest-46"/Bicep-16.5"/Waist-37"...UGGH
Thigh-24.5"/Calves 16"

    

As already stated, there are way too many unnecessary movements in this. A few isolations is fine, but they should not outweigh the compound movements in your routine. Isolating your muscle groups more than using movements in which they're required to work as a unit (just like in everyday life) will result in them not knowing how to work together as optimally. Your compounds should be at minimum 75% of your routine, even on a higher level of training.

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

Mile High Boy


What are you goals?   Is this your typcial w/o schedule?   At  first glance it appears you could be doing more than just Bi's and Tri's on separate days?   Granted you are doing some cardio....again would help to know what your goals are before commenting.

Get under 300....and i just started working out like this... i have done ftball workouts from jan 04 till may 09 , so i was doing alot of compound,& olympic (sp) lifts

To be frank, your routine is a mess. Pick up a nice pre-made split online.

V,
    You're the Clipart Photoshop GOD!

 

yeah ive been looking at some .. im gonna do a little more research and find one by sunday