16 Week Check up

Training Beginners
1

THANKS:

Its been 16 weeks since I started working out and was referred to T-Nation.

Holy shit I’m a lot stronger. Thanks to all of you for your guidance and support. Lordstorm88, special thanks to you for telling me to do OH presses, its only been 2-3 weeks and my shoulders are much stronger and flexible.

PREVIOUS WORK OUTS:

So far I’ve done 5x5, 3x5 and 3x8 full body work outs. I introduced 70% max HR steady state cardio 3-5 times per week last week. I plan to continue this until I cut my fat down.

CURRENT CARDIO, DIET AND SUPPS:

I’m keeping a caloric excess or equal to burn daily except about 1 day a week on a non work out day I do a deficit. Keeping carbs except fruits and veggies very low. Lots of healthy fats and always 1g of protein per lb per day. Always 6-8 feedings per day. Using Metabolic Drive, Flameout and a multi vitamin and I get lots of healthy fats (olive oil, almonds, organic peanut butter, fish, flax seed oil).

NEW WORKOUT:

I was getting bored of full body workouts and I have more free time now so I came up with this split. Please advise.

Monday

Flat BP 4x6
OH Press 4x6
Horizontal Dumbbell Rows 4x6
Rack Pull Ups 3x10
Body Weight Dips 3x10 (I can’t finish the 3rd set)
Hammer Curls 3x8 Super set with OH Tricep Ext. 3x8

Tuesday:

Squat 3x10
Sideway Lunges 3x10 (This is important for my knees and weak adductors)
Deadlift 3x10
Seated Calf raises 3x10
Weighted Situps 3x10

Wednesday: REST

Thursday = same workout as Monday with the set/rep structure for Tuesday.

Friday = same workout as Tuesday with the same set/rep structure for Monday

Weekend: REST

60 seconds rest between sets, 90 seconds between supersets

My thoughts are that I still get a full body workout but now I get one more workout per week and 2 rep ranges.

Thanks for the advice.

2

PRs??

3

I haven’t done 1 RMs in a while… but I’m lifting to failure on all final sets

4

It looks good.

I personally don’t like lifting to failure, but it’s a good way to make sure you’re putting in good work.

What’s your plan for progression?

5

For progression I lift a greater load every workout or I make my rest time shorter. Had my first all lower body workout yesterday and I had to wait 1.5 - 2 minutes between some sets because i was so tired.

I cycle the exercises so I’m not starting with the same thing every time. Usually if I get a PR on bench doing it first and then next time I do it last I don’t progress but just hit the same PR and then progress the next time I’m fresh.

6

I wouldn’t continue too long with deadlifting twice a week, nor would I recommend doing sets of ten on the deadlift (too easy to practice bad form). That said I don’t think its too bad as you are a beginner, another 16 weeks and I’d advise losing the high rep deadlift and keep it to once per week.

Good luck!