Great day at the gym

[LiftHeavy123]

Two days ago I did a basic workout Chest/Back workout. I didn't like how it went. I'm going to go back to either full body workouts or single bodypart days. I don't like doing splits for some reason. I never feel like I have good workouts when I do them. Today I did a full body workout. Tell me what you think of this full body workout.
I am 204-205 10.5-12% BF 6ft. I've been trading bf for muscle for months now. Slowly though. My bodyweight has stayed the same for months now but I'm getting leaner (abs showing, strength increasing, muscles looking fuller). My main goal is to get leaner and stay above the 200lbs mark. After that I want to get to 210-220. I just want to do things slowly. I tried growing fast by by bulking and I got bigger but just all the fat that comes with that made me feel crappy after a while. I want to have a great foundation to continue to build on.


5 minute cardio warm up

Weighted Crunches superset with Leg Lifts
75lbsx15
with 10 Leg Lifts

95x10
with 10 Leg Lifts

Stiff-Legged Deadlifts
135x12
135x12

Close Grip Seated Cable Row giant set with nautilus row machine and reverse grip pull downs
Cable 60x12
Nautilius 95x15
Reverse 80x10

Leg Extensions
30x15
50x15

Leg Press
300x15
410x15

Leg Curl
70x12
70x12

Dumbbell Press
120x10
160x8

Done

Post workout meal
Loads of Brown Rice, Preach/Apple Sauce, Grilled Chicken (30-35g Protein)

I'm about to have a 30g protein ON Pro Complex Shake.

 

[the_alcatraz]

Full body workout?! Looks to me like all you did is abs and back...you didn't even target your back fully. Sorry bro, but its a pretty weak workout.

 

[mad_monkey59]

Two days ago I did a basic workout Chest/Back workout. I didn't like how it went. I'm going to go back to either full body workouts or single bodypart days. I don't like doing splits for some reason. I never feel like I have good workouts when I do them. Today I did a full body workout. Tell me what you think of this full body workout.
I am 204-205 10.5-12% BF 6ft. I've been trading bf for muscle for months now. Slowly though. My bodyweight has stayed the same for months now but I'm getting leaner (abs showing, strength increasing, muscles looking fuller). My main goal is to get leaner and stay above the 200lbs mark. After that I want to get to 210-220. I just want to do things slowly. I tried growing fast by by bulking and I got bigger but just all the fat that comes with that made me feel crappy after a while. I want to have a great foundation to continue to build on.


5 minute cardio warm up

Weighted Crunches superset with Leg Lifts
75lbsx15
with 10 Leg Lifts

95x10
with 10 Leg Lifts

Stiff-Legged Deadlifts
135x12
135x12

Close Grip Seated Cable Row giant set with nautilus row machine and reverse grip pull downs
Cable 60x12
Nautilius 95x15
Reverse 80x10

Leg Extensions
30x15
50x15

Leg Press
300x15
410x15

Leg Curl
70x12
70x12

Dumbbell Press
120x10
160x8

Done

Post workout meal
Loads of Brown Rice, Preach/Apple Sauce, Grilled Chicken (30-35g Protein)

I'm about to have a 30g protein ON Pro Complex Shake.

Abs first? I haven't done that since I was 16 and wanted to look like Peter Andre :S

Squats? - Bench Press? - Full Deads?

Imo you are doing far too much isolation and not enough compound stuff.

I do full body also mine is similar to:

(warmup)
5sets Squats

(warmup)
5sets Bench

(warmup)
5sets Rows

5sets SLDL

5sets Upright Rows

Various Abs

- Throw in an isolation day once a week -

I do not have time to do anything more complicated, but I am pleased with the progress and it gets me home in time to be up at 5am the next day!!!

Your post workout meal is solid though, I am a big fan of the basics
- let me know what you think.

 

[Edmund]

I split into a 3 day twice a week program..

First day:
Shoulders..
5-6 sets of seated side/lateral dumbell raises, 5-6 sets of front (standing) dumbell raises, 5-6 sets of bent over lateral dumbell raises, 4-5 sets of seated dumbell presses, 5 sets of barbell upright rows.

Triceps:
7-8 sets of (standing)cable pushdowns, 5 sets of single arm pushdowns, 5 sets of dips

Biceps:
6 sets of barbell curls, 6 sets of dumbell curls. Wrist curls and hammer curls thrown in here.

Second day:
Chest..
6 sets of flat bench, 4-5 sets of incline bench, 4-5 sets of incline dumbell, 6-8 sets of flyes (these are done high rep with very little rest in between), then 4-5 sets of dips.

Back...
6 sets of behind the neck pulldowns, 6 sets of seated cable rows, 6 sets of bent over one arm dumbell rows. 5-6 sets of dumbell shrugs and once a week I include deadlifts with my back workout.

Third day:
6 sets of leg press, 6 sets of leg extensions, 6 sets of leg curls, 6 sets of stiff legged deadlifts and 6 sets of standing calf raises. (I've had 3 surgeries on my right knee so can't do squats otherwise they would be my main movement here)

I often do alot more sets than I wrote here and rest just long enough to catch my breath..except on heavy movements like benching, leg press or deadlifts. Sometimes I REALLY have to push myself at the end of the workout. Sucks getting old but I'm in real good shape.

 

[Tagio]

only thing i would recommend would be working in some full ROM deadlifts - since you aren't squatting, this would provide some free weight resisted leg and hip extension, sort of adding a half-ROM squat to your straight leg DLs so to speak. other than that i'm no bodybuilder so i can't comment!