Critique my workout

[watevrpal]

I am going to break this down into 3 categories for critique

1. My Stats

I am 6ft2 230lbs 39 years old and 20% BF. I have been in the army for 20 years so some of my workout might seem to be on the aerobic side of the house but remember I need to be able to run also. And being 39 and weighing 230lbs I tend to focus on running more than most of you guys do.

My goals are to get down to 15% BF and gain some strength.

2. Here is my workout, in addition to the following I also do 3 miles on the treadmill worth of HITT after working out with the weights. Basically I run at 7.0 MPH for 2 minutes then walk/jog at 4.5MPH for 1.5 minutes. I do this until I hit the 3 mile mark it is usually 11 sets. My goal on the hitt is to increase my speed and reduce my sets but stick with the 3 miles. I do HITT mon,tue,thur,fri and a 3 mile jog at 6.0MPH on wed

MON/THUR-

Flat bench-5x5 right now I am benching 225 for 5 reps times 5 sets

Push ups 5 sets of 25 with 1 minute rest in between sets

Dips- Non weighted 5 sets of 8 to 10

Tricep extensiion 5 x 10

TUE/FRI-

Squat 5x5x225 ( my squat is my weakest part)

shoulder press 135x5x5

shoulder shrug 225 3 x10

bicep curl 95 5x8

DIET-
I have cut out all of my soft drinks and beer, I might drink 1 coke every couple of days but I mainly drink water. I have also cut down on my carbs and I am sticking to a heavy protein diet. I drink 3 protein shakes a day each containing 50 grams of protein and around 300 calories a piece. I dont count every calorie but I do watch what I eat and try to make it as clean as possible.

SUPPS- I am currently running my first lean forged mass cycle.


So far I have experienced good gains on strength but the lower back pumps are hurting my running capability.

So go ahead and critique my workout and tell me your ideas? Thanks

 

[Tblock1]

2 days of 5x5 shoulder press is kind of a lot with 2 days of 5x5, probably too much shoulder strain. Also, where are deadlifts? Other than that it looks alright to me.

 

[watevrpal]

I do feel the strain on the shoulders thinking about going lighter on the shoulder routine. I Also have been thinking of adding deadlifts but not sure where to add them any ideas?

 

[Tblock1]

I do feel the strain on the shoulders thinking about going lighter on the shoulder routine. I Also have been thinking of adding deadlifts but not sure where to add them any ideas?

I'm thinking Thursday, but I'm still a noob myself so hopefully someone more experienced will come by

 

[watevrpal]

Any more ideas

 

[joe d]

I am going to break this down into 3 categories for critique

1. My Stats

I am 6ft2 230lbs 39 years old and 20% BF. I have been in the army for 20 years so some of my workout might seem to be on the aerobic side of the house but remember I need to be able to run also. And being 39 and weighing 230lbs I tend to focus on running more than most of you guys do.

My goals are to get down to 15% BF and gain some strength.

2. Here is my workout, in addition to the following I also do 3 miles on the treadmill worth of HITT after working out with the weights. Basically I run at 7.0 MPH for 2 minutes then walk/jog at 4.5MPH for 1.5 minutes. I do this until I hit the 3 mile mark it is usually 11 sets. My goal on the hitt is to increase my speed and reduce my sets but stick with the 3 miles. I do HITT mon,tue,thur,fri and a 3 mile jog at 6.0MPH on wed

MON/THUR-

Flat bench-5x5 right now I am benching 225 for 5 reps times 5 sets

Push ups 5 sets of 25 with 1 minute rest in between sets i would cut this down to 1 set to failure

Dips- Non weighted 5 sets of 8 to 10

Tricep extensiion 5 x 10 i would also drop this

you could throw in deads on 1 of the days and chins the other

TUE/FRI-

Squat 5x5x225 ( my squat is my weakest part)

shoulder press 135x5x5

shoulder shrug 225 3 x10

bicep curl 95 5x8

DIET-
I have cut out all of my soft drinks and beer, I might drink 1 coke every couple of days but I mainly drink water. I have also cut down on my carbs and I am sticking to a heavy protein diet. I drink 3 protein shakes a day each containing 50 grams of protein and around 300 calories a piece. I dont count every calorie but I do watch what I eat and try to make it as clean as possible.

this is a good start

SUPPS- I am currently running my first lean forged mass cycle.


So far I have experienced good gains on strength but the lower back pumps are hurting my running capability.

this should fix your back pump issues
http://www.elitefitness.com/forum/anabolic-steroids/dbol-back-pumps-solved-371818.html

So go ahead and critique my workout and tell me your ideas? Thanks

keep the cardio interesting with variety. if you start to feal over worked cut back on the cardio by removing a day.

 

[NJL52]

A. You can't gain muscle while losing fat =/ Don't know how nobody has mentioned this yet...
B. Prioritize. What's more important to you? Losing fat or building muscle. Do one, then the other.
C. Stick with the standard routines unless you know your body very thoroughly. This point usually isn't reached until you are a professional, ie bodybuilder, powerlifter, athlete. So find a routine in the stickies and do it.
D. Supplements are bs...

 

[joe d]

A. You can't gain muscle while losing fat =/ Don't know how nobody has mentioned this yet...
B. Prioritize. What's more important to you? Losing fat or building muscle. Do one, then the other.
C. Stick with the standard routines unless you know your body very thoroughly. This point usually isn't reached until you are a professional, ie bodybuilder, powerlifter, athlete. So find a routine in the stickies and do it.
D. Supplements are bs...

i personally didnt mention the fat muscle thing because its not true. its not as effective as bulking and cutting for most from a bb'ing stand point but this guy isnt a bb'er.

sups are bs huh...... im just wrapping up a beast diesel cycle now. thats basically the same as forged lean mass and i must say you are wrong.

 

[Tblock1]

i personally didnt mention the fat muscle thing because its not true. its not as effective as bulking and cutting for most from a bb'ing stand point but this guy isnt a bb'er.

sups are bs huh...... im just wrapping up a beast diesel cycle now. thats basically the same as forged lean mass and i must say you are wrong.

Yeah I was just about to comment on this: Supps are not bs, although they are many overpriced supplements on the market. And you can gain muscle while losing fat, but your gains will not be as rapid and much slower.

 

[jesse_01]

I have found that HIIT 1st thing in the morning, with nothing to eat just BCAA'a has helped lots when it comes to cutting weight.

Wouldn't the back pumps be from the forged lean mass?

Also under the trainer I'm training under, I am losing body fat while gaining muscle. Not the same kind of muscle gains as you would if not cutting fat. But still gaining some. If you did HIIT in the morning than lifting at night with just a warm up and cool down I would think a person would see decent gains with the proper diet.