Critique My Routine

Training
21

[quote]Chris87 wrote:

[quote]rockstar45 wrote:
alright heres something I got from westside for skinny bastards.

monday
bp- 3x5 max effort
dumbell bp- 3x8 supplemental
dumbell rows 4x10
hanging leg raises 3x10

wednesday
bb squat 3x5 max effort
deadlift 3x8
romanian dl 3x10

friday repetition lift
dumbell bp 3x
skull crushers 3x8
pull ups 4x8 (i love these)
db presses standing or seating 3x10
hammer curls 3x8[/quote]

I don’t know where you got this, but you really shouldn’t modify the hell out of a program like that. Your lower body day is completely different, and there is no core work.

Go re-read the program, and follow it AS WRITTEN. Don’t change ANYTHING.

Also, you need to realize that this program is written for athletes, who do a lot of conditioning and skill work. That is the reason for only one lower body day. If you aren’t doing this, I would suggest you go with the 4 day/week option.

Also, realize you need to rotate your max effort exercises. [/quote]

its modified because I dont have some of the equipment.

22

[quote]rockstar45 wrote:

[quote]Chris87 wrote:

[quote]rockstar45 wrote:
alright heres something I got from westside for skinny bastards.

monday
bp- 3x5 max effort
dumbell bp- 3x8 supplemental
dumbell rows 4x10
hanging leg raises 3x10

wednesday
bb squat 3x5 max effort
deadlift 3x8
romanian dl 3x10

friday repetition lift
dumbell bp 3x
skull crushers 3x8
pull ups 4x8 (i love these)
db presses standing or seating 3x10
hammer curls 3x8[/quote]

I don’t know where you got this, but you really shouldn’t modify the hell out of a program like that. Your lower body day is completely different, and there is no core work.

Go re-read the program, and follow it AS WRITTEN. Don’t change ANYTHING.

Also, you need to realize that this program is written for athletes, who do a lot of conditioning and skill work. That is the reason for only one lower body day. If you aren’t doing this, I would suggest you go with the 4 day/week option.

Also, realize you need to rotate your max effort exercises. [/quote]

its modified because I dont have some of the equipment.[/quote]

As long as you have a barbell, a bench, and dumbbells, you have everything you need. DeFranco gives plenty of options for each exercise. What equipment are you lacking? I’m sure I and other posters can help you find replacement exercises for whatever you’re having problems with.

23

[quote]Chris87 wrote:

[quote]rockstar45 wrote:

[quote]Chris87 wrote:

[quote]rockstar45 wrote:
alright heres something I got from westside for skinny bastards.

monday
bp- 3x5 max effort
dumbell bp- 3x8 supplemental
dumbell rows 4x10
hanging leg raises 3x10

wednesday
bb squat 3x5 max effort
deadlift 3x8
romanian dl 3x10

friday repetition lift
dumbell bp 3x
skull crushers 3x8
pull ups 4x8 (i love these)
db presses standing or seating 3x10
hammer curls 3x8[/quote]

I don’t know where you got this, but you really shouldn’t modify the hell out of a program like that. Your lower body day is completely different, and there is no core work.

Go re-read the program, and follow it AS WRITTEN. Don’t change ANYTHING.

Also, you need to realize that this program is written for athletes, who do a lot of conditioning and skill work. That is the reason for only one lower body day. If you aren’t doing this, I would suggest you go with the 4 day/week option.

Also, realize you need to rotate your max effort exercises. [/quote]

its modified because I dont have some of the equipment.[/quote]

As long as you have a barbell, a bench, and dumbbells, you have everything you need. DeFranco gives plenty of options for each exercise. What equipment are you lacking? I’m sure I and other posters can help you find replacement exercises for whatever you’re having problems with.[/quote]

the cable one sim not able to do. I just got done with my workout, I feel great.

24

[quote]rockstar45 wrote:

[quote]Chris87 wrote:

[quote]rockstar45 wrote:

[quote]Chris87 wrote:

[quote]rockstar45 wrote:
alright heres something I got from westside for skinny bastards.

monday
bp- 3x5 max effort
dumbell bp- 3x8 supplemental
dumbell rows 4x10
hanging leg raises 3x10

wednesday
bb squat 3x5 max effort
deadlift 3x8
romanian dl 3x10

friday repetition lift
dumbell bp 3x
skull crushers 3x8
pull ups 4x8 (i love these)
db presses standing or seating 3x10
hammer curls 3x8[/quote]

I don’t know where you got this, but you really shouldn’t modify the hell out of a program like that. Your lower body day is completely different, and there is no core work.

Go re-read the program, and follow it AS WRITTEN. Don’t change ANYTHING.

Also, you need to realize that this program is written for athletes, who do a lot of conditioning and skill work. That is the reason for only one lower body day. If you aren’t doing this, I would suggest you go with the 4 day/week option.

Also, realize you need to rotate your max effort exercises. [/quote]

its modified because I dont have some of the equipment.[/quote]

As long as you have a barbell, a bench, and dumbbells, you have everything you need. DeFranco gives plenty of options for each exercise. What equipment are you lacking? I’m sure I and other posters can help you find replacement exercises for whatever you’re having problems with.[/quote]

the cable one sim not able to do. I just got done with my workout, I feel great.
[/quote]

Like what? Have you read the program? No where is any cable movement required.

This still doesn’t explain why you changed so much of the program. You took out a ton of exercises (none of which require cables) and removed almost all the core work.

25

[quote]Chris87 wrote:

[quote]rockstar45 wrote:

[quote]Chris87 wrote:

[quote]rockstar45 wrote:

[quote]Chris87 wrote:

[quote]rockstar45 wrote:
alright heres something I got from westside for skinny bastards.

monday
bp- 3x5 max effort
dumbell bp- 3x8 supplemental
dumbell rows 4x10
hanging leg raises 3x10

yah I dont want to do toooooo much. Im trying to keep my workouts under 60 minutes. alot of the guys who had success with the program were already like 50 or 60 pounds heavier then I am when they started.

wednesday
bb squat 3x5 max effort
deadlift 3x8
romanian dl 3x10

friday repetition lift
dumbell bp 3x
skull crushers 3x8
pull ups 4x8 (i love these)
db presses standing or seating 3x10
hammer curls 3x8[/quote]

I don’t know where you got this, but you really shouldn’t modify the hell out of a program like that. Your lower body day is completely different, and there is no core work.

Go re-read the program, and follow it AS WRITTEN. Don’t change ANYTHING.

Also, you need to realize that this program is written for athletes, who do a lot of conditioning and skill work. That is the reason for only one lower body day. If you aren’t doing this, I would suggest you go with the 4 day/week option.

Also, realize you need to rotate your max effort exercises. [/quote]

its modified because I dont have some of the equipment.[/quote]

As long as you have a barbell, a bench, and dumbbells, you have everything you need. DeFranco gives plenty of options for each exercise. What equipment are you lacking? I’m sure I and other posters can help you find replacement exercises for whatever you’re having problems with.[/quote]

the cable one sim not able to do. I just got done with my workout, I feel great.
[/quote]

Like what? Have you read the program? No where is any cable movement required.

This still doesn’t explain why you changed so much of the program. You took out a ton of exercises (none of which require cables) and removed almost all the core work.[/quote]