New Year, New Routine, Please Look

Training Bodybuilding
1

I am going to start a new routine, coming from a MWF 3 day a week TBT style training. I’m in college, and with Thanksgiving Break, exams, then winter break, I pretty much gave in on eating clean. In the past years I would go hungry… this year I said screw it.

Stats:
6’, 185 (give or take)

Lifts:
Full Front Squat: 225x1 (tested 3 months ago)
Deadlift: 385 (tested 1 month ago)
Clean and Push Press: 175 (tested 2 months ago)
Chins: bw + 45lbs x 6
Dips: bw + 70 x 5

So here was my plan.

Mon:
Deadlift (sets of (8 >= reps))
Push Press (sets of (6 >= reps))
^ alternating
Row variation (8x3, 6x4, etc)
DB Incline Fly (8x3, 10x3, etc)

Tue:
15 min EDT zone Chins/Dips
5 min rest
Cardio (thinking HIT on bike)

Wed:
Off

Thur:
Front Squat (sets of (8 >= reps))
DB 1 leg RDL (sets of (8 >= reps) per leg)
^ alternating
Row Variation (8x3, 6x4)
DB Bench (6x4, 8x3)

Fri:
Same as Tue

I did EDT last year so I am familiar with it. I have included some of my favorite exercises.

My goal will be to be in and out of the gym in an hour (including stretching and warming up). I will go 4 days a week.

Will this burn me out too quickly? Should I be doing weighted exercises for EDT? Any cardio recommendations? Any other ideas?

Thanks in advanced.

EDIT: I plan on going and trying out Monday’s routine today, and will do Friday’s routine on Wednesday, and try the EDT/cardio on Friday to see how I feel.

2

Goals?

That could be a great plan, or it could be a terrible plan; depending on what you hope to get out of it.

Also, why did you choose to combine these two programs/workout protocols together? What was your reasoning behind doing so?

3

Goals:

Well, as I said I had been doing 3 days a week TBT, I usually spent about an hour in the gym. I continued to gain strength. However, I was walking at least 2 miles a day to and from classes. Winter has hit. My NEPA has decreased significantly. Along with that, my diet has been crap for the past month.

I just got Gourmet Nutrition 2.0. I want to eat at maintenance and I guess my goal would be to maintain/gain strength while if possible decrease body fat some (Sorry, no shoe, but I’d guess 12-14% currently).

I guess I decided to combine workouts is because like I said, without all the walking, I need some sort of cardio. I hate cardio. Ive used EDT before as a maintenance plan to lose some fat and liked it. I also want to maintain my strength in other lifts though. I know its taboo to make your own routine or customize others drastically, but I wanted to give it a shot.

I’m back from the gym and here’s how it went.

Deadlift: 225x8 (rest 60sec)
Push press 135x6 (rest 120sec)
Deadlift: 275x6 (rest 90sec)
Push press: 145x6 (rest 120sec)
Deadlift: 295x4 (rest 120sec)
Push Press: 155x3 (rest 120sec)
Deadlift: 325x2 (rest 120sec)
Push Press: 175x1

  • Note: expected more out of my deadlifts, but any more weight at those reps or more reps at those weights would’ve sacrificed form.

T-Bar row: 115lbs 6x4
DB Incline Fly: 60x10, 65x6 (felt fatique), 55x10

In and out of the gym in one hour.

4

Here’s what I had been doing up until today:

Mon-
Sumo deadlift
[reps] or [heavy, reps of cable pull thru]
Weighted dips (5x5)
Rows (6x4, 8x3)
Lat pull down (10-15 x 2-3)

Wed-
Power Clean and Push Press (heavy)
Sumo Deadlift High Pull (heavy)
Weighted chins (5x5)
DB Incline Fly’s (8x3, 10x3)
Ab work

Fri-
Front squat (8, 6, 4, 2, 1 ish)
DB Bench (6, 4, 2, 4, 6)
Rows (unilateral, 6x4, 8x3)
Dips (15x3)

5

Looks really good to me.

Have at it!