Please critique routine

[MrMeathead]

Hey guys. New to this forum. I posted my routine up on a couple other forums and didn't really get any help or advice and a buddy of mine reffered me to this site. Im around 6'2 feet and 220 something. Any help would be highly appreciated. Im stuck on this whole training eod is the best way to go for me. I feel great and recovered each workout by doing this split. I do one warm up set to warm my muscles up then 3 sets each consisting of 15,10, 5 reps for all exercises besides abs and lower back which i do 25 reps per set. Each workout i do 30 minutes of cardio before the weights. Im hitting calves ever 3rd workout (every 5 days). For calves im doing calf extensions and reverse calf extensions on machine. I switch the exercises everytime i hit them to keep them guessing. I was just throwing them in with legs day but felt i was having better results training them more often. Each week I switch the exercises from workout A to workout B. Anyways heres my routine layout.

Week 1

Workout A---- Workout B

Day 1- chest/front and side delts/tris/abs
incline dumbbell press---- flat bench dumbell press
flat barbell bench press---- incline barbell press
cable flies---- incline cable flies
military press---- dumbbell shoulder press
dumbbell side lateral raises---- upright rows
barbell shrugs---- dumbbell shrug
dips---- close grip bench press
decline skullcrushers---- tricep pull downs
crunches/reverse crunches---- side crunch/reverse side crunch


Day 2- off

Day 3- back/rear delts/bis/forearms/abs
incline dumbbell rows---- dumbbell rows
barbell rows---- t-bar rows
wide grip chinups---- close grip pull ups
machine pullovers---- standing cable pullovers
bent over dumbbell laterals---- rear delts on machine
dumbbell curls---- barbell curls
preacher ez bar curls---- dumbell preacher curls
reverse grip curls---- wrist curls
wrist curls from behind---- reverse wrist curls
side crunches/reverse side crunches---- crunches/ reverse crunches

Day 4- off

Day 5- quads/hams/lower back/calves
squats---- leg press
leg press---- hack squats
leg extensions---- leg extensions
lying leg curls---- seated leg curls
barbell stiff leg deadlift---- dumbbell stiff leg deadlift
good mornings---- back extensions
standing calf raises---- seated calf raises
reverse calf raises machine---- reverse calf raises on machine
crunches/reverse crunches---- side crunch/reverse side crunch

Day 6- off

Day 7- repeat cycle with Workout B

Thanks to all that have gone out of there way to critique my routine.

 

[terryd5150]

You certainly seem to have an excellent routine set up but my advice is this:

The key to success will be consistency with whatever routine you choose to do.

If you ask that question to a hundred people on BBing boards you will get a hundred different answers. Some will say HIT, some will say DC, and Razorcuts will cut and paste his opinion from where ever he can find it (LMAO ); but the overall success of whatever style/routine/program you choose will depend on YOU and how well you stick with your routine and diet.

I think you are heading in the right direction with the program you've outlined. Stick to it and keep us posted on your results.

 

[RazorCuts]

Thanks for the kind words Terry i know how much you love me.
You will get better results if you trained a muscle group 2x a week. Your exercise selection looks good and your alternating movements look good also.
I would drop the set of 15 and just go with your 10-5 sets. I think if you dropped movements to 2 per workout and consolidated it to an upper/lower split you would find faster gains.
Also do your cardio AFTER your training.
I wrote this all by myself.

 

[MrMeathead]

Thank you both guys for your replies. terryd5150 thanks for the motivation. Im all pumped up about goin to the gym now in a few. RazorCuts as far as doing cardio before my weight training session I feel better afterwards sense i can consume a bunch of dextrose and whey immediately afterwards soo I dont feel like im in in a catabolic state the whole time im on the treadmill and soo that I recover quicker. Do you guys think that is a mental thing and that cardio is best to do after my workout or if I should continue to do cardio before each workout?

 

[RazorCuts]

Glycogen stores are stores of energy that your body uses during weight training and cardiovascular exercise. Although, during weight training glycogen stores are the only energy source used. Thus, completing your cardiovascular routine before weight training will substantially deplete your energy (glycogen) stores needed to complete a proper weight training program. Also, completing your weight training before your cardiovascular program significantly decreases you glycogen stores. So, when you begin your cardiovascular training your body burns less glycogen and more of your stored fat. In summary, to reach you optimal fat burning stages and to have the proper energy to utilize an exercise program, complete your weight training before you cardiovascular training.
I do not think waiting 30 min is going to put you in the catabolic state and be detrimental to your window of oppurtunity but you do what makes you feel better.

RC

 

[MrMeathead]

RazorCuts you seem to have alot of knowledge on the body and training. You are a smart guy. My major right now is exercise science and I love learning something new about anything related to it. I hope to one day be like the guru of the bodybuilding community. lol. Thanks for the advice. From now on i will do cardio after the weights. I also noticed that by hitting abs every other day im starting to kind of feel burned out on them as if im overtraining. I hit them eod while i was "supplementing" and felt as if i recovered. I guess now that I am off I should hit them like every other workout "e4d" and do calves on the e4d too and just rotate one workout calves then next abs and repeat. What is your view on the ab training part? Is eod too much or is a mental thing? Once again thanks for the advice.

 

[Anon4AReason]

LoL @ this thread... MrMeathead (hmm) .. umm razorcuts is a master @ copying other people's stuff, including his last reply.. the original was written here : http://www.changingshape.com/resources/faqs/faq.asp?faqid=10 .. RC you are a copy & paste expert!

 

[MrMeathead]

LoL @ this thread... MrMeathead (hmm) .. umm razorcuts is a master @ copying other people's stuff, including his last reply.. the original was written here : http://www.changingshape.com/resources/faqs/faq.asp?faqid=10 .. RC you are a copy & paste expert!

LOL. I thought you wrote all that out. Anyways thanks for going out of your way and pasting it for me bro. It made alot of sense. Im still going to do cardio after from now on. lol. Im just still stuck on the abs part. How often should i hit them and calves?

 

[RazorCuts]

What does it matter how i gave him his answer? Its legit and will help him in the long run. Now if it was BS i could see you giving me s*** . Its the right answer. Big A has said it a million x on here. Im a one finger typer so im not going to spend hours typing when i can just paste what i belive in the spot. Im sure you just one perfect fella. Good for you!
(this took me 10 min to type)

RC

 

[RazorCuts]

RazorCuts you seem to have alot of knowledge on the body and training. You are a smart guy. My major right now is exercise science and I love learning something new about anything related to it. I hope to one day be like the guru of the bodybuilding community. lol. Thanks for the advice. From now on i will do cardio after the weights. I also noticed that by hitting abs every other day im starting to kind of feel burned out on them as if im overtraining. I hit them eod while i was "supplementing" and felt as if i recovered. I guess now that I am off I should hit them like every other workout "e4d" and do calves on the e4d too and just rotate one workout calves then next abs and repeat. What is your view on the ab training part? Is eod too much or is a mental thing? Once again thanks for the advice.

Just do them when you feel fully recovered. 2x a week would be fine.
(I wrote
this but i bet you could find this on the net somewere also)

 

[terryd5150]

Thanks for the kind words Terry i know how much you love me.

Actually I have nothing against you, I'm just bustin' yer balls!

I wrote this all by myself.

Now THAT'S funny stuff right there.

 

[MrMeathead]

Just do them when you feel fully recovered. 2x a week would be fine.
(I wrote
this but i bet you could find this on the net somewere also)

Thanks bro.