Ilovetolift's New and Improved

[Ilovetolift]

Hello there,

This is my new workout I have created. Critique it if you'd like. I'm going to use it for 4-5 weeks before I make a new one. The layout is simple, 3 different workouts, day on day off, repeat. Everyday starts with a heavy compound lift. I'd like to do squats put we have no power rack so my leg press is the best bet here. I'm currently 185, 5'8'', 19 years old. Exactly one year since bulking started.

Thanks for reading.
Yours truely: 2010 Mr.Olympian.

BACK+BICEPS
Deadlift(4x6)
TBar Rows(4x8)
WideGrip Pullups(4x10)
Hyper Extensions(2x25)
Chinups(3x10)
Barbell Curl(4x12)
Seated Dbell Curl(4x12)
Wrist Curls(6x10)
CHEST+TRICEPS
Flat Bench(4x6)
Incline Dbells(3x8)
Dbell Flys(3x12)
Dips(3x12)
SkullCrushers(3x12)
Dbell Kickups(3x10)
RopeDowns(3x8)
LEGS+SHOULDERS
Leg press(4x6)
Stiffleg Dead(4x10)
Leg Extension(4x12)
Leg Curl(4x12)
Standing Calf(6x8)
Seated Calf(4x20)

 

[Ilovetolift]

Dbell Shoulder(4x8)
Upright Rows (3x10)
RearDelt Raise(3x12)
I forgot this at the end, I was making it as I was making this thread.

 

[BiggT]

Good to see another journal.....and 185 is sweet (whats that? 40lbs in a year?), a lot of people (probably 85% of the AAS board as they haven't had a 1/4 of your progress and their asses are pin cushions) can stand to learn a thing or two from you about not being afraid to eat.

For the workout....I'd do either pullups or chinups for the 4 week cycle, but not both......the next day, I'd get rid of flyes, kickbacks, and rope pushdowns....dips and skulls are plenty, and when you get down to business, dips are all you need............on the last day, I'd can laterals and do jump shrugs.......those are just my suggestions though......as long as you keep adding weight to the lifts that count, you'll be fine.....and a lean 200lbs is right around the corner for you ,man.

 

[Ilovetolift]

Good to see another journal.....and 185 is sweet (whats that? 40lbs in a year?), a lot of people (probably 85% of the AAS board as they haven't had a 1/4 of your progress and their asses are pin cushions) can stand to learn a thing or two from you about not being afraid to eat.

For the workout....I'd do either pullups or chinups for the 4 week cycle, but not both......the next day, I'd get rid of flyes, kickbacks, and rope pushdowns....dips and skulls are plenty, and when you get down to business, dips are all you need............on the last day, I'd can laterals and do jump shrugs.......those are just my suggestions though......as long as you keep adding weight to the lifts that count, you'll be fine.....and a lean 200lbs is right around the corner for you ,man.

Thanks for the reply man. I dont know if I'm going to do those shrugs, I just need someone to show me in person. Im cutting out everything but the laterals, Ive never done them. Should I keep the reps and sets the same on everything that im not cutting out?

 

[BiggT]

Your sets/reps look fine....as long as you hold them constant and put weight on the bar each week, it'll serve you well.