Routine question/critisisms?

[Griz]

Hello folks,

I was wondering if I could get some help with my routine. I recently switched to this routine and ANY help would be appreciated!

I'm curious about your thoughts on whether I'm hitting all the right parts (minus squats & deadlifts due to injuries they are out of the question )

My current goal is basically to look like I'm "carved out of wood". Over the last 8 months I've gone from 29% body fat (and a nice beer gut to boot!) and 132lbs down to 15% body fat and 197lbs. My last goal was to NOT look like a "beer-gut-Billy" and I've clearly got there, now I want some decent mass and low body fat.

I'm eating tons of protien (food & shakes) with good carbs too. Also I'm taking vit. C and multi-vits, with creatine and Omega 3-6-9's to assist cellular activity.

I drive a desk all day and rest and sleep as much as I can to try to offset any overtraining. I like this 5X5 thing, that's for sure!

Any critique or suggestions would be very welcome! (Yeah, yeah, I know....BFLs....the guy is as full of $hit as the next guy - it's basically intervals anyway.)

Monday: Eliptical Cardio (lunch hour) 2 min warmup+20 min. BFL pattern (level 11-16)+1 extra level (level 11-15)+5min cooldown+5 min light reverse

Tuesday: 6 min warm up (about 150 cal) on Eliptical
Shoulders: Shoulder press 5X5
Lat raises or Upright Rows 2X8-10
Bent over raises 2X8-10

Back: Shrugs 4X10
Wide grip Pull ups – 5X5
Reverse Pec Deck 4X10
Bent over DB rows 2X8-10
5 min cool down if I'm not dead yet.

Wednesday: Eliptical Cardio (lunch hour) 2 min warmup+20 min. BFL pattern (level 11-16)+1 extra level (level 11-15)+5min cooldown+5 min light reverse

Thursday: 4-5 min warm up (about 100 cal) on Eliptical
Legs: Hack squat 3X 10
45 degree leg press 5X5
lying hamstrings 5X5
seated calf lifts 4X15, 12, 10, 8 [last two sets to failure]
side bends with DB (obliques) 2 sets.
2 sets of DB lunges (10 reps) if I can still stand on my own power

Friday: Eliptical Cardio (lunch hour) 2 min warmup+20 min. BFL pattern (level 11-16)+1 extra level (level 11-15)+5min cooldown+5 min light reverse

Saturday: 6 min warm up (about 150 cal) on Eliptical
Chest: Light warm up sets-get some blood flowing in the chest
Incline barbell or DB bench press 5X5
Dips 2X8-10 or flat barbell bench press
DB flys 2X8-10 or flat DB bench press

Abs: decline crunches with weight 3-4 sets to failure
Lighter machine crunches 3 sets to failure
cry
Cool down on Eliptical for 150-200 calories

Sunday: 6 min warm up (about 150 cal) on Eliptical
Arms: Vary these excersises from week to week. 3 excersises
Standing EZ bar curls 5X5
Incline DB curls seated or concentration curls 2X8-10
Hammer curls or reverse preacher curls 2X8-10
Tricep push downs 5X5
Bench dips (weighted) or close grip bench press 2X8-10
Skull crushers or overhead presses 2X8-10
Forearms: supersets
Reverse barbell wrist curls + barbell wrist curls 3-4 sets to failure
Rope curls till you break down sobbing.
Cool down on Eliptical for 150-200 calories

Oh yeah, I rarely go over 1 hour 15 min.

THANKS MUCH!
Griz

 

[slobberknocker]

First of all, congratulations on losing all that fat!!! That's awesome!!!


About your routine, it looks good to me, except maybe cut down a little on the cardio. I think it's good to have a couple days where you're not doing anything, just to help recovery, and keep you from burning out mentally. Plus, you'll burn more calories lifting than you will with cardio.


Again, looks pretty good to me, but bump for more opinions.

 

[vinylgroover]

Loks ok generally, except for your back workout. Looks more like a shoulder routine.

Keep the pull-ups but ditch the rest. Choose from, T-bar rows, barbell rows or dumbell rows instead. You have waaaay too much rear delt work in there.

You are not taking any days off at all. You need at least two full days of rest IMO, where you don't do anything.

 

[Griz]

Hey guys thanks greatly for the input.

Slobber, Yeah I'm suspecting I could ease off on the cardio. On occassion I'm smelling an ammonia type smell (eating into my gains) during my cardio. So no doubt that's good advice...thanks!

Vinyl, Really? I was trying to hit my mid traps, and romboids. I felt I was hitting the upper traps with the shrugs, mids with the reverse pec decl (pinching the shoulder blades together instead of using the arms/shoulders). Don't the T-bars hit alot of the spinus erectus (sp?) instead of just the upper back? My s.e. muscle definately does not need work right now (it's ridiculously huge already compared to my upper back). I thought was hitting the groups above the mid back around the shoulder blades. I should likely re-think that based on your input. Which I will.

Yeah, once spring hits I drop a day too. I just do something mildly active one day a week. It's just winter up here in Canada and I've got little else to do anyway til everything melts....

Thanks for your replys. Please, if anyone else has comments...make them! The more feedback the better!

 

[Griz]

Does anyone else have anything helpful to add?

Geez it can't be that great...

(bump)