Weekly Workout Question

[Deepsea]

I was curious if my workout plan was sufficient. I have been only lifting 4 times a week but hit every body part hard in those four days. I've been making signuficant gains but sometimes feel as if I'm not doing enough. Do you guys think I should be doing more or do you think this is sufficient as long as I'm still gaining?

 

[drwost]

post your routine and diet...so we can see what you are doing

 

[Deepsea]

Workout and Diet

Back and Bi -Preacher Curls regular and wide grip 4x10 Reps
-Hammer Curls 4x10
-Regular Dumbbell curls 4x10
-21's 4x10

-Lat Pull downs Regular and Supinated grip 4x10
-Seated Rows (4x10)
-Bent over rows (4x10)
-Reverse Flys (4x10)
-Hyperextensions (4X10)

Chest and Tri-Machine Bench (4x10) I can't do regular I have a ruptured pec major from the military so it's the best I can do without extreme pain.
-Machine Flys (4x10)
-Cable Crossovers (4x10)
-Upward Cable crossovers (4x10)
-Pull overs 4x10
-Push ups 4x25

-Tricep extensions v-bar 4x10
-Skull Crunchers 4x10
-Dumbell tri extensions overhead 4x10
-Tricep kickbacks 4x10
-Dips (dip machine once again due to ruptured pec major) 4x15
-Rope extensions 4x10

Legs and shoulders-Arnolds 4x10
-Upright rows 4x10
-Lateral raises 4x10
-Front raises 4x10
-Military press 4x10

-Leg Press (wide and narrow foot placement) 5x10
-Hack Squat 5x10
-Leg Extensions 5x10
-Leg Curls 5x10
-Calve raises 4x25
-I'm unable to do squats because of a recent back surgury. The weight is too much on my disks.

-And then I start over so one of the three is hit twice a week and all others are hit once a week. Each gets hit twice a week every three weeks.

-My diet consists of a myoplex shake at around 7 with a bananna and some sort of other fruit (peaches, strawberries, yogurt, etc.) I usually eat cereal or something like a bagel with it. I eat lunch around 11 which usually consists of a hearty sub sandwhich and a piece of fruit. I then workout and consume a protein shake afterwards (Mass XXX) which consists of over 1000 calories and 50 grams of protein. I eat another snack like ramen or leftovers from the night before around 4pm and then eat a good dinner each night. My dinner consists of chicken, beef, or pork with potatoes, noodles, or rice and a vegitable like brocolli, salad, greenbeans, etc. (Some nights I take another myoplex before I go to bed.)

-What do you think? Am I doing enough or can you offer some suggestions

 

[irish2003]

it seems like a lot to me if you're just coming back......be careful of overtraining on this routine

 

[bigsight21]

please tell me you work your back before your bi's on that day....

 

[oldfella]

From that routine......oh, you're doing enough alright!! As said above watch out for overtraining.

 

[Rambo]

On this routine, which looks good btw, I would try to eat more food.

The myoplex is good, but it's a fast absorbing shake. I think you need more real food, eg: cottage cheese and PB before bed.

Eat 500 or 1000 more calories, and you should see better results.

 

[Deepsea]

Thank you for your inputs. For the comment on the back before the bi's on that day, I rotate every week on all lifts. Back before bi and then bi before back, etc. I try to eat as much as possible but it's hard for me to find time to eat. I work 40 hours a week and go to school full time, that's why I do the myoplex. Do you guys think that 3-4 days only a week is enough though? Thanks again for the inputs and feel free to give me possible pointers or changes to make this routine better. Thanks again.