General Questions + New Routine Help

[Advaik]

Okay. I am including everything here, and want as much feedback as I can get. Any help at all would be appreciated.

My goal through this routine is to get and stay in a healthy look/feel. I don't want to get that big, maybe around 180lbs with 8% bf. By September I hope to lose around 20lbs bf and gain 15lbs lbm which would put me at my goal. I am looking mostly to increase the mass in my arm/shoulder area, since those are my weakest areas. I have a big chest and huge legs, but my arms/shoulders are very small.

Another goal is to increase my speed, I plan to join the Track Team my Senior year. I have the build for it but am a bit too slow to compete right now. I want to compete in the long distance endurance runs.

Questions:
1.) When doing Lateral Raises, it feels like I am using my triceps alot. Am I doing something wrong?
2.) When doing Skullcrushers, I can feel my elbows "cracking" or something. Is this supposed to happen?
3.) After doing HIT runs I get sore throats. It is not from dehydration because I drink ALOT. Is there anyway to prevent this? I am sure it is from the heavy breathing.
4.) I heard BTN Press, Leg Extentions, and Leg Curls are useless, but I did put them in my routine. Should I take them out? I really like Leg Extensions, they make me feel alot lighter after doing them and I can run faster afterwards.
5.) Somewhere I read there was a study done that says to increase flexibility, you should only train it once a day. I am doing it twice a day (in the morning for flexibility and in the afternoon to prevent injury). Should I change this?

Routine:
*I did not put any rest days, instead I am doing HIT Runs on my "rest" days so that I have something to do.

Warmup: (Morning and Afternoon)
10 Minute 5mph Walk

Flexibility Training: (Morning and Afternoon)
Wrist Stretch 2x2x10sec
Shoulder Stretch 2x10sec
Tricep Stretch 2x2x10sec
Chest Stretch 2x10sec
Side Stretch 2x2x10sec
Back Stretch 2x10sec
Groin Stretch (Half Split) 2x10sec
Groin Stretch (Butterfly) 2x10sec
Quadricep Stretch 2x2x10sec
Hamstring Stretch 2x10sec
Calf Stretch 2x10sec

Endurance Training: (Morning)
30-45 Minute 6mph/7mph Jog

*30 minute break before eatting. Food includes Mutli Vitamin and 1tps Flax.*

Weight Training: (Afternoon)
Day 1-
BTN Press 3x8
Lateral Raises 3x8
Shrugs 3x8
Skullcrushers 3x8
BB Bicep Curls 3x8
Wrist Rollers 3x6

Day 2-
Ab Wheel 3x10
Flat DB Press 2x8
Inclined DB Press 2.8
Flat Machine Flyers 2x8
Machine Pull Downs 3x8
Pull Ups *Until Failure*

Day 3-
20 Minute 4mph/10mph HIT Runs

Day 4-
Ab Wheel 3x10
Squats 3x8
Deadlifts 3x8
Calf Raises 3x8
Leg Curls 3x8
Leg Extensions 3x8

Day 5-
20 Minute 4mph/10mph HIT Runs
OR
Restart Cycle

*Whey Protein Shake with Creatine/Glutamine directly after workout.*
*30 minute break before eatting. Food includes Mutli Vitamin and 1tps Flax.*

 

[Advaik]

bump for relplys!

 

[gymtime]

1. I don't know why you'd feel lat raises in your tris. But if you do, it's ok. Aftera while, that part of your tris will strengthen and you won't feel it as much. Just keep good form!
2. If you are new to skulls, the cracking is part of your joints getting accustomed to the excercise. Long as there's no pain or swelling, you should be ok.
3. You're probably right, it's from breathing dry air pretty heavy for extended periods. I assume they go away once you get some water?
4. Leg curls and extensions are far from useless. They're just not as good as squats and lunges. If you like doing them, keep them in your workout.
5. Personally, I don't think there's any such thing as too much stretching. I might be wrong about that, but I stretch before, during, and after workouts.

Your excercises are good, but your split is a mess. As a general rule:

a. Work large muscle groups (back, chest, legs) on different days.
b. Work small muscle groups (arms, calves, shoulders) together with large muscle groups. For example:

Monday: chest/arms
Wednesday: back/shoulders
Friday: Legs

Secondly, I would not do squats and deads on the same day. Squats should be your core leg excercise, deads should be your core back excercise.

Cardio looks good. Hope this helps.

 

[Advaik]

3. You're probably right, it's from breathing dry air pretty heavy for extended periods. I assume they go away once you get some water?

My sore throat goes away within an hour, but I still have a rattleing in my throat and a cough. I never considered the fact that the air I breath is very dry and dirty. I'll try using an air filter or something. Thanks.

Thanks a ton for the reply. I've editted my split to fit your suggestion.

Day 1-
Flat DB Press 2x8
Inclined DB Press 2x8
Flat Machine Flyers 2x8
Skullcrushers 3x8
BB Bicep Curls 3x8
Wrist Rollers 3x6

Day 2-
Deadlifts 3x8
Pull Downs 3x8
BTN Press 3x8
Lateral Raises 3x8
Shrugs 3x8

Day 3-
Ab Wheel 3x10
20 Minute 4mph/10mph HIT Runs

Day 4-
Squats 3x8
Calf Raises 3x8
Leg Curls 3x8
Leg Extensions 3x8

Day 5-
Ab Wheel 3x10
20 Minute 4mph/10mph HIT Runs
AND/OR
Restart Cycle with Day 1 Routine

 

[gymtime]

Looks much better to me. I'd start with this, and make any small adjustments as you go along. Hopefully you'll here some more suggestions from the boys.