Need a change in my routine

[Not2quick]

I am down over 30lbs since last February. Here is my thread documenting that:

End of my cut. Looking to start eating.

I have been in a caloric deficit since mid February. Started at 215lb and finally hit 180lb. 180 was the starting weight of my last bulk. I have learned a great deal since my last cut and bulk, but always looking to learn. When I cut previously I was not eating right and lost too much too fast...

www.ugbodybuilding.com

I've decided to maintain at 180 for the month of December and then go back to my deficit in January and try to shave another 15lbs off, before I start a bulk. I would like some opinions on my training and I'd like to change some stuff up.

My training is typically 5/7 days. So 2 days will be rest, but sometimes I'll sneak in 30min of cardio on one of those days. My workout typically consists of 1hr weights and 30min cardio. I use an elliptical for cardio and average 350 cals burned.

My weight schedule is broke down like this currently:

1) Shoulders
Military Press bar 105 ×7, 100 x 9, 90 x 11
DB Shoulder Press 45 x 8, 40 x 11, 35 x 13
DB Slightly bent raise 25 x 8, 20 x 12, 15 x 15
DB Front raise 25 x 8, 20 x 12, 15 x 15

2) chest/triceps
Bench Press 160 x 7, 150 x 10, 140 x 12
Tricep extension cable 65 x 7, 60 x 12, 55 x 13
Incline DB Press 50 x 12, 45 x 13, 40 x 16
Dips on bench - as many as I can do 3 sets

3) legs
DB Step ups 50 x 5 x 5 sets
Squat 240 x 7, 220 x 9, 200 x 12, 180 x 15
DB RDL 45 x 12, 40 x 15, 35 x 20

4) Back/Biceps
Underhand row barbell 180 x 13, 170 x 15, 160 x17
Preacher DB curls 40 x 10, 35 x 15, 30 x 20
Land mine 110 x 14, 100 x 17, 90 x 18
Preacher curl bar 65 x 8, 60 x 10, 55 x 12


I rotate through these. I take about 15min for each exercise with about 3min rest in between sets. I try to go to failure on each set. Am I busting an aneurysm stuck have way on my last rep of every set? No, but I am going until I run out of gas and struggle on that last rep.

Few notes:

Legs- I take extra time on squats and will do 4 sets. I have horrible knees (6 ACL surgeries) I don't want to push my weight too high. Looking for other options.

Triceps - I feel they need extra attention

Abs- totally ignoring them. What can I do to assist with abs/core?

Diet at the moment is 2700cals (although I try to hit between 2100-2700) 180-200 protein, 200ish carbs 60ish fat.

 

[software]

I'd say train harder. I have a hard time believing those sets are to failure reading those numbers. like if you failed 105x7 on military press doubt you'd hit 100x9 afterwards.

 

[CJ]

I am down over 30lbs since last February. Here is my thread documenting that:

End of my cut. Looking to start eating.

I have been in a caloric deficit since mid February. Started at 215lb and finally hit 180lb. 180 was the starting weight of my last bulk. I have learned a great deal since my last cut and bulk, but always looking to learn. When I cut previously I was not eating right and lost too much too fast...

www.ugbodybuilding.com

I've decided to maintain at 180 for the month of December and then go back to my deficit in January and try to shave another 15lbs off, before I start a bulk. I would like some opinions on my training and I'd like to change some stuff up.

My training is typically 5/7 days. So 2 days will be rest, but sometimes I'll sneak in 30min of cardio on one of those days. My workout typically consists of 1hr weights and 30min cardio. I use an elliptical for cardio and average 350 cals burned.

My weight schedule is broke down like this currently:

1) Shoulders
Military Press bar 105 ×7, 100 x 9, 90 x 11
DB Shoulder Press 45 x 8, 40 x 11, 35 x 13
DB Slightly bent raise 25 x 8, 20 x 12, 15 x 15
DB Front raise 25 x 8, 20 x 12, 15 x 15

Switch one of the 2 presses to a high incline press, so you have a little carry over to the chest.

2) chest/triceps
Bench Press 160 x 7, 150 x 10, 140 x 12
Tricep extension cable 65 x 7, 60 x 12, 55 x 13
Incline DB Press 50 x 12, 45 x 13, 40 x 16
Dips on bench - as many as I can do 3 sets

Move this day between your legs and back days. What is a cable tricep extension anyway, it could be several things?

3) legs
DB Step ups 50 x 5 x 5 sets
Squat 240 x 7, 220 x 9, 200 x 12, 180 x 15
DB RDL 45 x 12, 40 x 15, 35 x 20

You could add in leg presses or lunges for another leg exercise option, if your reconstructed knees can handle it.

4) Back/Biceps
Underhand row barbell 180 x 13, 170 x 15, 160 x17
Preacher DB curls 40 x 10, 35 x 15, 30 x 20
Land mine 110 x 14, 100 x 17, 90 x 18
Preacher curl bar 65 x 8, 60 x 10, 55 x 12

Switch the landmine row to an overhand grip pulldown. If you ever switch your rows to an overhand grip, then do the pulldowns with an underhand/neutral grip.

Why are you doing 2 preacher curls? They're pretty much the exact same exercise. Pick one, do that first, then add in a different bicep exercise such as standing barbell curl.

I rotate through these. I take about 15min for each exercise with about 3min rest in between sets. I try to go to failure on each set. Am I busting an aneurysm stuck have way on my last rep of every set? No, but I am going until I run out of gas and struggle on that last rep.

Few notes:

Legs- I take extra time on squats and will do 4 sets. I have horrible knees (6 ACL surgeries) I don't want to push my weight too high. Looking for other options.

Triceps - I feel they need extra attention

Your triceps don't need extra attention, no offense, but you're nowhere near the development stage where you have lagging body parts. Your entire body needs to grow, and in all honestly, trying to bring up a body part while in a deficit is just stupid.

Abs- totally ignoring them. What can I do to assist with abs/core?

Pick an exercise that you really feel the abs in, try a bunch, see what you connect with.

Diet at the moment is 2700cals (although I try to hit between 2100-2700) 180-200 protein, 200ish carbs 60ish fat.

 

[Not2quick]

I'd say train harder. I have a hard time believing those sets are to failure reading those numbers. like if you failed 105x7 on military press doubt you'd hit 100x9 afterwards.

Maybe I'm leaving one rep in the tank on the 105? Man this one I feel is pretty spot on. Maybe my 9 was really an 8 on the 100. Chicken scratch can be hard to read

 

[Not2quick]

Switch one of the 2 presses to a high incline press, so you have a little carry over to the chest.

Move this day between your legs and back days. What is a cable tricep extension anyway, it could be several things?

You could add in leg presses or lunges for another leg exercise option, if your reconstructed knees can handle it.

Switch the landmine row to an overhand grip pulldown. If you ever switch your rows to an overhand grip, then do the pulldowns with an underhand/neutral grip.

Why are you doing 2 preacher curls? They're pretty much the exact same exercise. Pick one, do that first, then add in a different bicep exercise such as standing barbell curl.

Your triceps don't need extra attention, no offense, but you're nowhere near the development stage where you have lagging body parts. Your entire body needs to grow, and in all honestly, trying to bring up a body part while in a deficit is just stupid.

Pick an exercise that you really feel the abs in, try a bunch, see what you connect with.

Thanks! the tricep extension is a pull down with straight bar.

As for legs I have a home gym. Wish I could do leg press. May go back to lunges, but I hated the way I was doing them. I'll check out some videos.

I like the suggestion on standing barbell curl. I used to do standing dumbell curl, but swapped with preacher since it really isolates each bicep. Also I felt like I was more prone to cheating with a standing db curl.

Overhand grip pull down instead of row? Sounds like I can't do this without proper gym machine?

 

[CJ]

Thanks! the tricep extension is a pull down with straight bar.

As for legs I have a home gym. Wish I could do leg press. May go back to lunges, but I hated the way I was doing them. I'll check out some videos.

I like the suggestion on standing barbell curl. I used to do standing dumbell curl, but swapped with preacher since it really isolates each bicep. Also I felt like I was more prone to cheating with a standing db curl.

Put your back against a wall, or just hold yourself accountable.

Overhand grip pull down instead of row? Sounds like I can't do this without proper gym machine?

Do them from a sitting position in your squat rack. Set it up so when you're sitting down and reach straight up, you just can grab the bar.

You can also do inverted rows this way.

 

[Andrewgen_Receptors]

I'd give DoggCrapp or Trained By Jordan Peters a run during a bulk. I think you'll find it hard not to grow running either of these programs.

You wanted a change, not a tweak. So change it up.

 

[Not2quick]

On chest / tricep day what about doing closed grip bench? Maybe instead of dips? I'm already doing bench press, but closed grip bench does make the tri's scream.

 

[software]

On chest / tricep day what about doing closed grip bench? Maybe instead of dips? I'm already doing bench press, but closed grip bench does make the tri's scream.

its definitely one of the top tier tricep builders. I'm more of a dip guy though, easier to go to failure because you won't get crushed. Not bench dips though, actual dips. unless youre overweight and cant do those yet

 

[Not2quick]

its definitely one of the top tier tricep builders. I'm more of a dip guy though, easier to go to failure because you won't get crushed. Not bench dips though, actual dips. unless youre overweight and cant do those yet

I've got safety bars so I'm protected from catastrophe. Perhaps I'll just rotate dips and closed grip.

 

[software]

I've got safety bars so I'm protected from catastrophe. Perhaps I'll just rotate dips and closed grip.

o nice; if youre benching in a rack you can also try pin press. i havent had a setup where I could do them in forever but theyre great for failure and rest pause because youve got 0 risk

 

[BigBaldBeardGuy]

I've got safety bars so I'm protected from catastrophe. Perhaps I'll just rotate dips and closed grip.

* close grip