I havent been around here for awhile, but I just started a new routine 10 weeks ago and wanted to know what you thought of it.
My goals: gain size and strength, trim
My stats:
Age: 22
Weight: 167lbs.
Height: 5’10
When I started this routine I was approximately 155lbs. Basically what I’ve done with this routine is researched a bunch of different routines, talked with a bunch of different people, and incorporated some stuff I learned in the past and compiled it altogether, sort of. I kept what I liked the best and thought would optimize my goals. So here it goes, I have two different “Plans” and I do each for 9 weeks.
To start, I did “Plan 1” for 3 weeks at 3 sets X 10 reps. Then I did “Plan 1” for 3 sets X 8 reps for three weeks. Finally, I did “Plan 1” for three weeks at 4 sets X 6 reps. I increase weight every chance I get. Now, I am starting on “Plan 2” and at 3 sets of 10 and after three weeks will progress to 3 sets of 8 and so on. When I finish “Plan 2” I will start the whole process over again and maybe tweak a few things. As far as eating goes, I havent really been too strict on myself. My eating habits are as follows:
I generally rush out of the house late and dont eat breakfast, if I do its usually cereal or oatmeal. Lunch is usually a turkey sandwhich with some veggies or leftovers from dinner. I snack on anything in the house; fruit, peanut butter, sandwhich, whatever I find. Dinner is almost always guaranteed to be either some sort of fish or chicken with veggies and a big glass of milk. I drink enough water throughout the day.
I know my diet is pretty lacking but thats because I havent been really obsessed with it. I know what to eat and not to eat its just a matter of do I do it or not. Some days I’m pretty good about and others Im not, but I have gained weight from my current routine thus far and increasing weight for me (on lifts) has been extremely easy.
“Plan 1”
Day 1: Chest and Back
-Lat Pulldowns
-BB Bench Press
-DB Incline Press
-Seated rows (palms facing each other)
-DB Flys
-Bent-Over Rows (DB)
Day 2: Legs
-Squats
-Leg Extension
-Leg Curl
-Standing Calve Raises
-Leg Press
Day 3: Bi’s, Tri’s, and Shoulders
-DB Shoulder Press
-DB Side Lifts
-Preacher Curls
-Concentration Curls
-Dips (3X10) (setsXreps)
-Tricep Pulldown (Rope)
Day 4: Rest
Day 5: Power Lift (4X4)
-BB Bench Press
-Squat
-Pullups (to failure)
-Dips (weighted to failure)
-Straight Bar Curls
“Plan 2”
Day 1: Chest and Back
-BB Standing Back Rows (opposite grip)
-DB Bench Press
-BB Decline Press
-Smith Machine Trap Pulls
-Machine Flys
-Low back extension
Day 2: Legs
-Front Squats
-Leg Press
-Leg Extension
-Seated Calve Raises
-Leg Curl
Day 3: Bi’s Tri’s Shoulders
-BB Military Press
-Side Lift machine
-Cable Curls (Bar)
-Standing Curls
-Close Grip Bench
-Cable Kickbacks
Day 4: Rest
Day 5: Power Lifts
-Same as in “Plan 1”
So, what do you think? Thanks in advance for all replies.