- Apr 11, 2005
- 33
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I need some qualified people to critique my workout. I've recently gotten back into the gym. I've been at it now for 4 months steady. I saw great results at first...improvments in looks and strength. On every set I pushing up a lot of weight. My last set is 80-90% of my max and I do this on every exercise. I'm not however, getting stronger. It's as if I've hit a brick wall. Please take a look at my workout and tell me where I might be able to do some things different:
Monday/Chest
Flat Bench
Incline Bench
Decline Bench
Tuesday/Bi's
DB Curls
BB Curls
Preacher Curls
Hammer Curls
Concentration Curls
Wednesday/Shoulders
Military Press
Front DD Raises
Front Plate Raises
Side DD Raises
Upright Rows
Shrugs
Thursday/Tri's
Close-Grip Bench
Lying French Press
Tricep Cable Push downs
Reverse Tricep cable Puch downs
Standing French Press
Friday/Back & Legs
Cable Pull Downs
Close Grip Pull Downs
Cable Rows
Side Lateral Raises
Squats
Leg Extensions
Leg Curls
Calve raises
Saturday & Sunday/Off
NOTE: I use max lift on all exercises. In other words, my last set is maximum lift. All sets are reps of 10, 8, 6, 4.
Please offer some advise, but keep in mind that this workout has worked great for 4 months, but has me stumped at the moment. My bench has increased 70 lbs. Should I be using max lift on bi's and tri's? Should I be lifting less weight on small muscles such as these and concentrating on more reps. My goal is strength and bulk for the next two years. At that conclusion of these two years I'll be shooting for muscle tone.
My diet is very consistant:
Breakfast
6 Raw Egg Whites
Bowl of whole wheat cereal
8 oz of skim milk
10:00 Drink
Isopure Protein Drink (50g)
Lunch
3 or 4 chicken breast
cottage cheese or rice
3:00 Drink
Isopure Protein Drink (50g)
Dinner
2-3 Chicken Breast or some lean meat (steak, turkey, etc)
A Carb of somekind (usually green veggies and noodles)
Bedtime
6 raw egg whites
8 oz of skim milk
Please help where you can and thanks in advance.
~F
Monday/Chest
Flat Bench
Incline Bench
Decline Bench
Tuesday/Bi's
DB Curls
BB Curls
Preacher Curls
Hammer Curls
Concentration Curls
Wednesday/Shoulders
Military Press
Front DD Raises
Front Plate Raises
Side DD Raises
Upright Rows
Shrugs
Thursday/Tri's
Close-Grip Bench
Lying French Press
Tricep Cable Push downs
Reverse Tricep cable Puch downs
Standing French Press
Friday/Back & Legs
Cable Pull Downs
Close Grip Pull Downs
Cable Rows
Side Lateral Raises
Squats
Leg Extensions
Leg Curls
Calve raises
Saturday & Sunday/Off
NOTE: I use max lift on all exercises. In other words, my last set is maximum lift. All sets are reps of 10, 8, 6, 4.
Please offer some advise, but keep in mind that this workout has worked great for 4 months, but has me stumped at the moment. My bench has increased 70 lbs. Should I be using max lift on bi's and tri's? Should I be lifting less weight on small muscles such as these and concentrating on more reps. My goal is strength and bulk for the next two years. At that conclusion of these two years I'll be shooting for muscle tone.
My diet is very consistant:
Breakfast
6 Raw Egg Whites
Bowl of whole wheat cereal
8 oz of skim milk
10:00 Drink
Isopure Protein Drink (50g)
Lunch
3 or 4 chicken breast
cottage cheese or rice
3:00 Drink
Isopure Protein Drink (50g)
Dinner
2-3 Chicken Breast or some lean meat (steak, turkey, etc)
A Carb of somekind (usually green veggies and noodles)
Bedtime
6 raw egg whites
8 oz of skim milk
Please help where you can and thanks in advance.
~F
. Lift a heavy weight for me ya meathead.