What Do You Think of My Lifting?

Training Bodybuilding
1

Im 19, 240 lbs, 11-15% body fat

Stats:
Deadlift: 405x8
Squat: 405x10
Bench: Not sure but incline with 100 lb dumbbells x 8

Workout plan…

Day 1 Shoulders
Ovrhead Press (Bar) 4X6-8
Overhead press (DBell) 4x6-8
Side Raise 2x6-8
Front Raise (Cable) 5x6-8
Rear Delts 5X6-8
Shrugs 6X6-8

Day 2 Arms
Barbell Curl 5X6-8
Hammer Curl 5X6-8
Reverse Grip 4X6-8
Dips 5X6-8
Single arm tris 4X6-8
Forearm Curls 4X6-8
Forearm twist 5X6-8

Day 3 Chest, Back
Incline Press (Dumbbell)
Incline fly
Cable Cross-over
Dead-lift
Seated Row (WideGrip)
Latpull Down
Wide Grip Latpulldown

Day 4 Legs
Squat
Leg Press
Lunges
Romanian Deadlift
Laying Leg Curls
Single Leg Curl
Standing Calf Raise
Seated Calf Raie

Day 5
mainly abs and lowerback

2

What exactly are you looking for? Your thread topic is a little vague.

Is this a new program you’ve written up, or have you been following it for a while now? If it’s given you good results then stick with it. If not, I actually do have a couple suggestions.

[quote]Wildman90 wrote:
Im 19, 240 lbs, 11-15% body fat

Stats:
Deadlift: 405x8
Squat: 405x10
Bench: Not sure but incline with 100 lb dumbbells x 8

Workout plan…

Day 1 Shoulders
Ovrhead Press (Bar) 4X6-8
Overhead press (DBell) 4x6-8
Side Raise 2x6-8
Front Raise (Cable) 5x6-8
Rear Delts 5X6-8
Shrugs 6X6-8

Day 2 Arms
Barbell Curl 5X6-8
Hammer Curl 5X6-8
Reverse Grip 4X6-8
Dips 5X6-8
Single arm tris 4X6-8
Forearm Curls 4X6-8
Forearm twist 5X6-8

Day 3 Chest, Back
Incline Press (Dumbbell)
Incline fly
Cable Cross-over
Dead-lift
Seated Row (WideGrip)
Latpull Down
Wide Grip Latpulldown
[/quote]

Whether you meant to do so or not, your shoulders (as well as your triceps) are going to be working (either directly or indirectly) 3 days in a row on this program. Now, if you feel that they can handle that then go for it. Just something to keep in mind.

[quote]
Day 4 Legs
Squat
Leg Press
Lunges
Romanian Deadlift
Laying Leg Curls
Single Leg Curl
Standing Calf Raise
Seated Calf Raie

Day 5
mainly abs and lowerback[/quote]

Honestly, I think that this program will not be good for your lower back. Once again your lower back is going to be working either directly or indirectly on almost every single day of this program (and it looks like you’re training 5 consecutive days). Worst of all you’ve got arguably the two most lower back intensive days back to back (deadlift/squat/RDL), and then follow that up with a day where you plan to work your lower back directly.

You might be able to get away with doing this program (though to be honest I’d drop day 5 and just do abs at the end of your “arm” day), but you need to think more about how you want to schedule the days. I’d suggest trying to schedule the chest/back and legs days as far apart as possible to avoid overtaxing your lower back.

Hope this helps.

3

sweet, my lifting week is usualy sunday, tues,wens, thurs, then sat. and i just wrote it up last week

4

I’m no expert, but I play one on the boards, lol, anyway here’s my thoughts:

First your lifts are impressive, especially for a young buck such as yourself. Your Bench seems a bit behind in my opinion (I used about that, but no where near on the squat and dead - that’s my only reference.)

You are taking a day off after shoulders before training arms, but then not taking any time off before training chest/back. I personally have no trouble training arms the next day after shoulders, but it would effect my chest/back day. So I would move the arm day to right after shoulders and give yourself a bit of rest before chest/back.

If you want deadlifts in your plan, then I wouldn’t do them the day before training legs. I would move the leg day later or move the deadlift day to your shoulder day myself.

I also wouldn’t bother with a day set aside for abs and lower back myself as it just makes adjusting the other days a bit more complicated. I’d just add them to a body part day. Maybe if you moved your deads to shoulder day then you could train lower back on should day and leg day, and abs on arm and chest/back?

Overall I kind of like your plan and think I will do a modification of it myself:
SUN - Off
MON - SHOULDERS (with deadlifts, farmer walks & abs)
TUE - Off
WED - ARMS (with abs)
THU - Off
FRI - CHEST/BACK (with abs)
SAT - LEGS
This one would give my arms a everyother day training effect. Would also allow Running mon, wed, fri without compromising leg day.

or
SUN - Off
MON - SHOULDERS (with deadlifts, Farmer walks, back extensions)
TUE - ARMS (with Abs and Ballistic Benchs, Dips and CG benchs for tri’s)
WED - Off
THU - LEGS (with Farmer walks, back extensions)
FRI - CHEST/BACK (with Abs)
SAT - Off
This one would allow me to train abs/lower back twice a week, and get a little extra chest training on Arm day. Makes it a little harder to add Running and whatnot though.

5

[quote]Tomato wrote:
I’m no expert, but I play one on the boards, lol, anyway here’s my thoughts:

First your lifts are impressive, especially for a young buck such as yourself. Your Bench seems a bit behind in my opinion (I used about that, but no where near on the squat and dead - that’s my only reference.)

You are taking a day off after shoulders before training arms, but then not taking any time off before training chest/back. I personally have no trouble training arms the next day after shoulders, but it would effect my chest/back day. So I would move the arm day to right after shoulders and give yourself a bit of rest before chest/back.

If you want deadlifts in your plan, then I wouldn’t do them the day before training legs. I would move the leg day later or move the deadlift day to your shoulder day myself.

I also wouldn’t bother with a day set aside for abs and lower back myself as it just makes adjusting the other days a bit more complicated. I’d just add them to a body part day. Maybe if you moved your deads to shoulder day then you could train lower back on should day and leg day, and abs on arm and chest/back?

Overall I kind of like your plan and think I will do a modification of it myself:
SUN - Off
MON - SHOULDERS (with deadlifts, farmer walks & abs)
TUE - Off
WED - ARMS (with abs)
THU - Off
FRI - CHEST/BACK (with abs)
SAT - LEGS
This one would give my arms a everyother day training effect. Would also allow Running mon, wed, fri without compromising leg day.

or
SUN - Off
MON - SHOULDERS (with deadlifts, Farmer walks, back extensions)
TUE - ARMS (with Abs and Ballistic Benchs, Dips and CG benchs for tri’s)
WED - Off
THU - LEGS (with Farmer walks, back extensions)
FRI - CHEST/BACK (with Abs)
SAT - Off
This one would allow me to train abs/lower back twice a week, and get a little extra chest training on Arm day. Makes it a little harder to add Running and whatnot though.[/quote]

wow thats bad ass as hell thanks, i think im gunna start following the 1st one and give it a shot

6

you were right about crushing my lower back im in some pain today after legs, squat and leg press killed me.

I still got 405 for 5 tho so it wasnt too…bad

7

[quote]Wildman90 wrote:
you were right about crushing my lower back im in some pain today after legs, squat and leg press killed me.

I still got 405 for 5 tho so it wasnt too…bad[/quote]

Well, considering you wrote that you’d gotten 405 for 10 at the beginning of the thread it’s not good either. Your numbers should be going up from workout to workout, not down. A decline in performance is a sure fire way that you either:

a) need to take a back-off/deloading period
or
b) need to change the workout

Now changing the workout doesn’t necessarily mean a complete overhaul. I honestly don’t see anything fundamentally wrong with your program. You just need to re-schedule it to avoid some of the pitfalls that I mentioned earlier (your lower back health being a key one).

8

ya i understand, my lower back was destroyed i figured id take it easy, i changed it up tho i went with the 1st routine Tomato wrote

9

How does one squat more than they deadlift? Not a smartass comment or anything, it just seems that most, including myself have a deadlift greater than the squat.

Is it a certain muscle dominance? Short legs?

10

iv never really worked deadlift until recently,i used to play football and it was all bench ad squat never anything with lower back