Diet to lose fat / lean muscle - HELP

[bwatcher949]

Thanks for the reply.

I changed up my routine. Im tweaking the rest of it today. I feel my early morning workouts are great. I have a lot of energy and in my field of work, its really hard to get out of the office to go to teh gym. Not to mention, I go to a 24 hour fitness ultra sport... and the afternoons are horrible. I could never get my hands on the weights I need.


So, for my workout today... I did Bi's / Chest. I stuck with my pryamid sets 12, 10, 8, 6, 12. I was going to switch to the 8, 8 ,8 like you guys had mentioned but wanted to get more feedback.

So for my excercises I did:

Dumbbell bench - 12, 10, 8, 6, 12
Pec Dec - 12, 10, 8, 6, 12
Dumbbell flys - 12, 10, 8, 6, 12
Iso Lateral Bench - 12, 10, 8, 6 12
Dumbbell Curls - 12, 10, 8, 6, 12
Pulley Curls with Towel - 12, 10, 8, 6, 12
Preacher Curls - 12, 10, 8, 6, 12

I absolutely love these exercises. I really hate barbell benching but can incorporate it if I really have to.

Would this routine be ok for Mondays / Fridays ?? Should i switch to 3 sets of 8 ??

Once again, thank you guys so much for your input. Also, any thoughts on doing the cycle that I have?

 

[bwatcher949]

also, i do 15 minutes of cardio before each workout... jog sprint jog.... i want to bulk but dont wanna gain any more bodyfat as I already have no abs showing.

 

[joe d]

also, i do 15 minutes of cardio before each workout... jog sprint jog.... i want to bulk but dont wanna gain any more bodyfat as I already have no abs showing.

do the cardio as soon as you get up before you eat anything for 30 minutes, or do it post w/o for 30 minutes.

 

[bwatcher949]

do you think i should do 30 minutes every day if im going to split my routine? is 15 sec print, 30 sec jog ok for 30 min?

how long should I wait to use this test e cycle?

also, are the high reps ok or should i dial it in on 3 sets of 8 with higher weight? I thought the high sets of low - high - low weight was to target both slow and fast twitch muscle fibers?

 

[joe d]

do you think i should do 30 minutes every day if im going to split my routine? is 15 sec print, 30 sec jog ok for 30 min?

how long should I wait to use this test e cycle?

also, are the high reps ok or should i dial it in on 3 sets of 8 with higher weight? I thought the high sets of low - high - low weight was to target both slow and fast twitch muscle fibers?

i dont think a cycle should be in your near future. i would just run straight low hr cardio. the training is something that needs work. i cant comment on rep ranges because i think your training is poor.

 

[bwatcher949]

well if you were to rework the plan based on the exercises I was doing, what would you suggest?

I know all of the exercises are effective bacause I see them in almost everyones workout routines. Should I rework it completely and repost?

Do you feel the monday workout I did was bad? My set of 6(heaviest weight), the 6th rep is almost failure.

 

[bwatcher949]

Ok I revised my workout, can you guys gimme some critique?

Monday(Chest & Tris)
Chest
Incline Smith Machine Bench Press - 3x8
Dumbbell Bench Press - 3x8
Incline Dumbbell Flys - 3x8
Pec Dec - 3x8

Triceps
Skull Crushers - 3x8
Cable Tricep Extension - 3x8
Dumbbell Tricep Kickback - 3x8

Post workout - 15 Minutes of 15sec sprints/30 sec jog)

--------------------------------------------------------------------

Tuesday(Back & Bi's)
Back
Machine T-Bar Row - 3x8
Cable Row - 3x8
Lat Pull Down - 3x8
Widegrip Pullups

Bi's
Dumbbell Curls - 3x8
Pulley Curls with Towel - 3x8
Preacher Curls - 3x8

Post workout - 15 Minutes of 15sec sprints/30 sec jog)

--------------------------------------------------------------------

Wednesday(legs)
Squat - 3x8
45 Degree Leg Press - 3x8
Leg Extension - 3x8
Stiff Leg Deadlift - 3x8
Leg Curl - 3x8
Standing Calf Raise - 3x8

Post workout - 15 Minutes of 15sec sprints/30 sec jog)

--------------------------------------------------------------------

Thursday(Shoulders & Abs)
Shoulders
Seated Dumbbell Press - 3x8
Dumbbell Lateral RaisesRear - 3x8
Rear Delt Machine - 3x8
Shoulder Press Machine - 3x8

Abs
Captain Chair Leg Raises 3X15-20
Ab Bench with Weights 3X15-20

Post workout - 15 Minutes of 15sec sprints/30 sec jog)
--------------------------------------------------------------------

Friday(Chest & Tris)
Chest
Incline Smith Machine Bench Press - 3x8
Dumbbell Bench Press - 3x8
Incline Dumbbell Flys - 3x8
Pec Dec - 3x8

Tris
Skull Crushers - 3x8
Cable Tricep Extension - 3x8
Dumbbell Tricep Kickback - 3x8
Post workout - 15 Minutes of 15sec sprints/30 sec jog)

--------------------------------------------------------------------

Saturday(Back & Bi's)
Machine T-Bar Row - 3x8
Cable Row - 3x8
Lat Pull Down - 3x8
Widegrip Pullups

Bi's
Dumbbell Curls - 3x8
Pulley Curls with Towel - 3x8
Preacher Curls - 3x8
Post workout - 15 Minutes of 15sec sprints/30 sec jog)

--------------------------------------------------------------------

Sunday - Rest Day

 

[ShedBF]

You don't need friday or saturday. Do cardio on those days. You need more time inbetween workouts. Space them out. Put legs inbetween upperbody workouts to give the upper body a rest. Example, chest/tris on Mon, Tues legs, Wed Back/bis, delts/abs fri or sat.

If possible run before workout on an empty stomach.

Drop the pec decks, the flys should suffice. Replace with dumbbell pull overs.

Drop the kickbacks, replace with close grip bench press.

Throw some shrugs in for back. Bi's are okay.

Legs are fine. Do full squats if that isn't what you meant already.

Add seated military press for delts, remove shoulder press machine.

Don't go easy on your self. The thing about the 3 x 8's is that they need to be done with the heaviest you can handle for maximum results.

 

[bwatcher949]

awesome that gives me somewhere to start.

and yes, with squats, i meant full squats.

im gonna make those changes and see how it goes for a few weeks.

thanks for your feedback!

 

[ShedBF]

No prob, I'm sure you'll get good results. Can't wait to hear about your progress bro.