New workout...opinions?

[JoBu]

Okay, so I started a new workout today and I need some feedback. First of all, I just finished Phase 1 of the South Beach diet so I haven't had carbs in 2 weeks. As a result all my weights are down significantly...I felt so weak...which is a little discouraging even though I understand likely why. I have typically worked specific parts each day...chest and tris one day, back and bis another, legs and shoulders another. I decided to do something totally different and try a whole-body routine twice a week without any direct arm work. That is probably another reason my weights were down today. I'm trying to convince myself that my body isn't used to doing all kinds of different things in one workout and as a result the weights are suffering across the board...and by doing this workout my body will have to adapt and I'll be bigger and stronger as a result...sound reasonable? My goals are to lean out and build mass...don't care about strenght or power. I'm 178 down from 192 about 4 weeks ago thanks to cardio and the diet. Also got BF tested at 14% today...like to get down 8-10% for summer.

The workout: I'm looking to do this Monday & Thurs/Fri...same both days except swapping squats and deads every other workout. Tuesday and Saturday will be an off days, 45-60 min moderate cardio (elliptical, rower, bike) plus 5x5-based abs on Wed, 45-60 min cardio (running) Thurs and Sun, and another standard ab circuit whenever I feel like fitting it in...probably Sunday.

The idea is to focus on compound moves and get a good whole-body workout twice a week. I'm thinking I'll try this for 4 weeks and see how it goes and then take it from there.

What I did today:

Dips - body weight 3 sets 12/11/8reps
Pull-ups - body weight 3 sets 10/7/6reps
Squats - 235 3 sets 10/10/10reps
Flat bench - 165 3 sets 7/5/5reps - I felt like a 15yo girl
Shrugs - 145 3 sets 15/15/12reps
Hanging clean and press - 3 sets 55/75/75lbs 12/10/10reps
Bent-over rows - 3 sets 75/95/95lbs 12/10/10reps

About 1-2 min between sets and 3-4 min between exercises. Did the whole thing in 55 min. then did 25 min light on the bike. I wasn't planning on the shrugs tossed them in there. So, how does this look? should I keep everything in the same order? I was most disappointed with the bench...just felt so weak...maybe because it directly followed squats?

JoBu

 

[Tom Treutlein]

It seems good except for the lack of ham/lower back work.

 

[OMEGA]

these type of workout are great for getting refreshed

and still making gains without living in the gym

I would substitute Incline press for Bench

and ditch the hanging clean press

and throw in some lateral raises for shoulders here and there

 

[JoBu]

Thanks. I've never done flat bar bench on a regular basis so I figured that would be good for a change. I've typically done flat and incline DB presses. Maybe I'll switch between incline and flat BB bench EO workout. If I ditch the hanging clean-press I'll need something else for shoulders...military presses I guess.
I'll be tossing in some accessory work whenever I feel up to it...lateral raises, calf raises, stuff like that.

JoBu

these type of workout are great for getting refreshed

and still making gains without living in the gym

I would substitute Incline press for Bench

and ditch the hanging clean press

and throw in some lateral raises for shoulders here and there

 

[JoBu]

How about some SL deads once a week...and then maybe back hypers on Wed when I do the 5x5 abs?

It seems good except for the lack of ham/lower back work.

 

[JoBu]

Bump...

 

[Tom Treutlein]

Definitely drop the flat benches for inclined.

Yeah, do SL deads. I'd do them twice a week. That'd be enough. Don't worry about the hyperextensions.

 

[OMEGA]

check this out

http://boards.elitefitness.com/forum/showthread.php?s=&threadid=288042&highlight=reg+park

 

[JoBu]

That sounds tough...deads/squats/bench...all 5x5 in the same workout! I kight substitute that for my workout every couple weeks when i really want to torture myself

check this out

http://boards.elitefitness.com/forum/showthread.php?s=&threadid=288042&highlight=reg+park

 

[thorsky]

How about some SL deads once a week...and then maybe back hypers on Wed when I do the 5x5 abs?

The SL straight back deads are great for your hams. If your going to do rounded back, that'll hit the errectors, but be careful. I think you may want a bit more upper back. Maybe some wide grip seated cable rows mixed with some close grips. Or dumbell rows. I tend to just keep doing sets of pullups in between other sets to build my lats.