Critique my training split

[Lumberg]

Hey guys, this is the classic "Critique my workouts" post. So without further ado,

Mondays

Pull-ups (1 w/u of lat -pulldowns) 3 sets 14-20
Super Setted with Straight leg Calf raises on Leg Press 3*15-20

Seated row Nautilus Machine 3 sets 10-20
Super setted with Abs

Preacher bench with zig-zag bar 3X10-20

Wednesdays

Squats 1 w/u 3 work X10-20
SS w/ DB shrugs 3X15-25

SLDL 3X10-20
SS w/ DB Obliques 15-20

Walking Lunges 3X20

1 Squat Burnout set at the end


Fridays

Bench 1 w/u and 3X10-20
SS with Abs

Dips 3 X 15-20
SS with Nautilus Delt Machine 3X10-20

1 arm DB overhead tri extensions

I am 160#, don't know bf%, can sort of see top two-pack in abs when I flex. I am looking to gain weight and cut down later. I'd like to get up to about 170, maybe cut down to a ripped 160. I am genetically just not a big person.

Just as an explanation, the reason it says 10-20 for rep ranges is that each time in I try to do more reps with a given weight. Once I accomplish three sets of 20 reps, I up the weight to something I think I can get 10-14 times and start again. So for example on bench I just accomplished three sets of 16 with 135 so next time I will try sets of 17, I will probably get the first one and most likely need a spot on the last one. Once I get three sets of 20 I will go to 185.

As you can see I am all about the supersets (with unrelated muscle groups) and training each muscle only once a week. I am also about going really intense and keeping my workouts short. This routine works great for me and I am getting bigger every week.

Issues: After seeing several threads, especially needsize's, I would like to start Deadlifting. Where can I incorporate these? I can NOT give up squatting, as much as I hate them.

I will probably do one more period (5 weeks) at higher rep ranges then go to lower-rep workouts for at least some of the exercises.

I would like to try a different bicep exercise since with the preacher I feel most of the soreness right near my elbow joint and not in my bicep. I am thinking one arm cable curls or the Nautilus curl machine.

I need a different tricep exercise because the DB extensions are not doing it. I am thinking rope pressdowns or skull crushers (aka nose breakers aka French presses).

Also I just learned that one of the calf muscles is only exercised with bent-knee calf raises. There is no machine of this type in my gym so i wonder, is it possible to do flexed-knee calf raises on a leg press machine?

Finally, the squat workout is pretty grueling so I was thinking of doing less sets. Like maybe just doing 1 set of all-out lunges to cut the time down (last time I was in the gym for almost 2 hours, partially because I also did abs).

Oh finally is it OK to do Abs twice a week?

Thanks guys,

JC

 

[Lumberg]

bumping this in the hope that someone will reply.....

 

[gymtime]

Your volume is way too high, even if you plan on lowering them later on. Don't wait, do it now. Add some real weight and go 10,8,6 reps. You're wasting your time with this 20-rep stuff.

Do deads on back day. Start light and concentrate on form.

Do db curls. Your joints will adapt as you get stronger.

Skulls and pressdowns are great tri excercises. Also try close-grip bench and dips.

I would not do bent knee calves on a leg press. Stick to straight leg calf raises if that's all your gym offers.

You don't need to superset everything, ESPECIALLY SQUATS. They should be done on their own. Keep the rep range at 12,10,8 for now. Add a hack squat or leg press excercise to leg day as well.

Abs twice a week is fine.

 

[Lumberg]

By back day you mean Lats/bis day right?

JC

 

[gymtime]

Si senor.