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Old 11-07-2011, 10:08 PM   #1
mystro
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Default critique My Workout

Monday: Chest, Shoulders, Triceps
Flat Bench 3sets 6/8 reps
Incline Bench 3sets 6/8 reps
Shoulder Press 3sets 6/8reps
Shrugs 3sets 6/10
Pushdowns 3sets 8/12
Close grip 3sets 8/12

Tuesday: Back, Legs, Biceps
Lat pull down 3sets 6/8
Bent over rows 2sets 6/8
Squats 3ets 6/10reps
Lunges 3sets
Dead lifts sets 6/10
Calve raises 3sets 25
Barbell curls 3sets 6/10
Hammer curls 2sets 6/8

Thursday: Chest, Shoulders, Triceps
Incline Bench 3sets 6/8
Dumbbell shoulder press 3sets 6/8
Rear delt raises 3sets 10/12
Dips 3sets 6/10
Rope pull down 6/10

Friday: Legs, Back, Biceps
Squats/hacksquats 3sets 6/10
Hamstring curls 3sets 6/10
Calve raises 3sets 25
Dumbbell rows 3sets
Close grip lat pull down 3sets 6/8
Preacher curls 3sets 6/8
Concentration curls 2sets 6/8

I'm doing 1.5 gms protein per lbm
2/2.5 carbs
Not counting fats
Whey protein for breakfast Midday and post workout
N.O explode preworkout
Casein protein and ZMA at night
Omega 3 and Cla x3
Multivitamin
gotta get some creatine
Amino x after workout

Wanna run this for 6/8 weeks then 1week off
I'm 6'2 248 about 20% bf

Last edited by mystro; 11-07-2011 at 10:14 PM.
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Old 11-08-2011, 01:46 AM   #2
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Were are you at in your training? Whats your best S/B/D and whats your goals?
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Old 11-08-2011, 08:18 AM   #3
mystro
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I'm back from a 7yr layoff absolutely nothing, however prior to that i did sqats 405 bench 385 Stiff legged deads 225,all for reps never did a one rep max.7 years later and one slip disk i'm somewhat cautious when i squat to heavy or too much reps my right leg experiences numbness the following day 225 8reps, i believe that 2xwk will allow me to apply the volume over more days to increase the poundage.Bench 315x4 275x7/8 225x8/10.Deadlifts (can't stiffleg* so i do them power lifting style 225x10 315x6 just started this since i came to the forum and honestly i believe if i'd done them earlier probably wouldn't have messed up my back on the Tbar row because the lower back would have been stronger.Everthing is done 1/2 mins break the most.By the way any idea how long it takes to regain strength after a layoff my back seems back to normal but squats and bench seem to be taking forever even though they were both kicking my butt, psychologically had to get my mind in gear for the pain (DOMS( i'd be walking like a big bitch after squat session.So swede there you have it, tried to lay it all out.Goals to drop bf 12% and see if i can grab 6lbs of muscle or retain most of what i have then start clean bulk ,get a bit hard looking somewhat full house.So far ive dropped 30lbs since i returned without cardio just iron and diet may start cardio so i can eat more though.

Last edited by mystro; 11-08-2011 at 08:24 AM.
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Old 11-08-2011, 08:24 AM   #4
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Do you have a planned method of progression with this workout? Meaning how are you approach every set (failure, as many reps as possible), and how do you determine when to add weight?

My main concern is squats and deadlifts on the same day. I would split them up, and possibly structure this workout as more of an upper/lower split, trimming some of the volume.

I would also like to ask your experience level...do you have any experience building muscle?
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Old 11-08-2011, 09:00 AM   #5
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When i hit the max for each exercise be it 10's or 8's increase by 5% start from 6 progressing up dont believe i'll max out on lifts within 6/8 weeks which hopefully will allow me to continue to increase weight if only a 1/4lb.But normally i'd control progression by means of rep increase or decrease depending on goals at the time,poundage increase,or break periods.I periodize workouts with 2/6,6/10,10/12,when in 2/6 range muscles hit once a week for sure.After this 6/8 weeks i'll move to 10/12s the lighter the weights shorter the rest longer i run the routine. 3months is the normal duration but this 2xweekly push and pull is an experiment if it works and i'm not zapped might prolong it 12weeks .By the way BB whats the projected amount of muscle one can expect to yield per year at 44.
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Old 11-08-2011, 09:26 AM   #6
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Default do you have any experience building muscle?

Did a novice back in the day got a second place heavyweight division
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Old 11-08-2011, 10:09 AM   #7
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Originally Posted by mystro View Post
By the way BB whats the projected amount of muscle one can expect to yield per year at 44.
Big I am 44 and bigger than ever.

At 6'2" I think you could be in the 225-230 and be relatively lean.

Good to see you have a solid grasp of progression. I always want to make sure a lifter is focused on it because it is the driving mechanism.

The main thing I would suggest is to drop an arm exercise each day, and switch deadlifts so they lead a workout and are apart from squats. I would do dumbbell rows with deadlifts, as they tend to be a little more lower back friendly, and bent over rows on squat days. Unless your lower back is real strong, then it won't matter much.

If things are too hairy on back and leg day, you could move calves to push days.

Overall, with your experience, you can make gains pretty much from any workout. Right now I think it's a question of refining a bit. Coming back from a layoff you don't want to be too aggressive from the gate. Start with a moderate weight and allow your body to build a level of conditioning, and then start progressing more aggressively.

Strength should come back rather quickly from this point.
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Old 11-08-2011, 02:32 PM   #8
mystro
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Tried the deadlifts separate from squats but never deadlifted before so lower back was so sore didn't want to squat so i just grit my teeth and incorporate um when i'm finished its done until next time.
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Old 11-08-2011, 07:10 PM   #9
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Tried the deadlifts separate from squats but never deadlifted before so lower back was so sore didn't want to squat so i just grit my teeth and incorporate um when i'm finished its done until next time.
If you need help with form let us know.
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