Please Critique

[WesCottII]

Hey guys, just wanted to check that my routine is up to scratch atm.

I'm 5"8, 67kg, objective is to bulk.

Day one

Flat bench 3X8 (max set 100kg)
Incline Bench 3X8 (max set 100kg), smith machine
Cable flies 3X8 (~32kg on each stack)
Close grip bench press 3X8 (max set 60kg)

Day two

Deadlift 2X8, 1X5 (2 @ 110kg 1@ 120/130, platued here)
Bent over Row 3X8 (Max set 80kg)
Pull ups 3 to failure (Own bodyweight + 10/15kgs)
Shrugs 3X8
Some curl (usually cable)

Day three

Squat 2X8 @ 150max 1X20 @100kg
Leg press 3X6 @ 240kg
Clean and press 3X8 @ 50kg
Millitary press 3X8 @70Kg.

I've built it around the big three lifts, and compound excersizes.

Nutrition

A Typical day might look like this:

Breakfast - Weetabix
Pre-workout - Scrambled eggs
Post workout - Cyclone
Post Post workout - Beef
~ Lunch - Tuna,bacon, cheese, lettuce sandwhich (seriously, if god made sandwhiches....)
Dinner - whatever I get given by mother.
Later - beef (again)

Cheers guys.

 

[Warboss Alex]

Hey guys, just wanted to check that my routine is up to scratch atm.

I'm 5"8, 67kg, objective is to bulk.

Day one

Flat bench 3X8 (max set 100kg) MAKE THIS 2-3x5/3x3
Incline Bench 3X8 (max set 100kg), smith machine LOSE THE SMITH MACHINE AND USE DUMBBELLS
Cable flies 3X8 (~32kg on each stack) NO POINT IN DOING THESE
Close grip bench press 3X8 (max set 60kg) OK
ADD A TRICEP ISOLATION E.G. PUSHDOWNS, SKULLCRUSHERS FOR 2-3x10-15
ADD AB WORK

Day two

Deadlift 2X8, 1X5 (2 @ 110kg 1@ 120/130, platued here) DO 2-3x5/3x3
Bent over Row 3X8 (Max set 80kg) OK
Pull ups 3 to failure (Own bodyweight + 10/15kgs) OK
Shrugs 3X8 NO NEED FOR THESE
Some curl (usually cable)
ADD GRIP/FOREARM AND POSTERIOR CORE WORK E.G. HYPERS, PULLTHROUGH, GHR .. FOR 2x10-15/3x10

Day three

Squat 2X8 @ 150max 1X20 @100kg MAKE THIS 2x5 THEN 1x20
Leg press 3X6 @ 240kg MAKE THIS HIGH REP E.G. 1x30 or 2x15 OR DON'T BOTHER WITH IT
Clean and press 3X8 @ 50kg OK
Millitary press 3X8 @70Kg. I WOULD GO FOR AN EASIER SHOULDER EXERCISE AFTER THE CLEAN+PRESS E.G. LATERALS FOR 2-3x10
ADD WEIGHTED AB AND POSTERIOR CORE WORK

I've built it around the big three lifts, and compound excersizes.

Nutrition

A Typical day might look like this:

Breakfast - Weetabix ADD PROTEIN
Pre-workout - Scrambled eggs OK ADD SOME CARBS
Post workout - Cyclone GO FOR A CHEAPER BLEND TO SAVE MONEY, WHEY+CARBS
Post Post workout - Beef ADD CARBS
~ Lunch - Tuna,bacon, cheese, lettuce sandwhich (seriously, if god made sandwhiches....) OK
Dinner - whatever I get given by mother. MAKE SURE IT'S PROTEIN RICH, ADD VEGETABLES AND FAT (E.G. OLIVE OIL) - MAYBE CARBS AS WELL
Later - beef (again) ADD VEGETABLES AND FAT

Cheers guys.

At 67kg you should be looking at 250-300g of protein a day and as many carbs as you can handle. Later in the day have vegetables and olive oil/nuts for fats. Supplement with fish oil (duh) of course.

Your workout routine has good ideas but needs some refining as above. Also I would do Legs - Chest - Back to allow more recovery time between legs and back.

How low are those squats and how come you bench 3x8x100kg but only deadlift 120kg? Make sure your bench touches (not bounces off ) the chest.

 

[WesCottII]

Thanks WA, much appreciated.

In regards to my squat, it's "ass to the grass" as it were, wide stance. I had some problems with my knee a while back, so I took the opportunity to start my squat from scrath, and get really low with it.

In regards to my deadlift, I have no idea, it flucuates (sp) wildy. I built it up using good form to 130kg (with straps), then it went back to 100kg. I honestly could not say what the problem is.

Mostly, the problem lies with my nutrition. Lack of knowledge and a distaste for meat (I know, it's poncey....) are my main sticking points.

Cheers again WA.

 

[Warboss Alex]

150kg squat for 2x8 is awesome then, congrats.

 

[MrS]

Ideas!
On squat day, add some rear delt work.
Put the pullups on Day one.
Add some good mornings, pullthroughs, reverse hypers, glute ham.

I only just noticed Alex put those already.