Critique my workout!

[battle_sheep]

Monday - Chest/Tri/Shoulders


Chest
Bench press
What else here?

Tri's
Cable rope overhead extensions
Rope pushdowns

Shoudlers
Overhead Press
Clean and Press

Wednesday - Back, Biceps & Forearms


Back
Barbell Bent Over Rows
Lat Pulldown
Seated Row

Biceps
Cable Curls (rope or bar)
Preacher Curls

Forearms
Cable wrist curls
Cable wrist curls (palms down)

I broke my ankle, so thats why you see no leg work in my split. What should I do on Friday?

I want to know if the workouts are repetitive, or if you think it is too much

You guys can modify it to which way you think would be best, be honest.

Thanks

 

[Da Realist]

It's just me, but I'm not big into isolation exercises, so the different rows except the bent over rows and bicep, tricep, and forearm stuff can go. I'd just use push ups, pull/chin ups, and dips because they work everything out and give a little cardio too.

As far what to do Friday, I would either combine chest and back, or just repeat the first workout of the week.

 

[Quiksilver]

chest

incline bench
flat bench
dips

back

deadlift
bb rows
db rows
pull ups
chin ups

shoulders

overhead press
military press

.

How long till your ankle is usable again?

 

[AAAgent]

seems pretty weak unless you're just starting out.

I'm just getting back into the gym and this is my agenda:

Flat bench x3
superset with dumbells 30lbs x3
rest with abs 30-70 depending on the type of crunch x3

incline bench x2

tri's
skull crushers
reverse grip bench
close grip bench

shoulders
overhead press
pull ups

back
lat pulldowns
row
pull ups
some other workout i don't know the name of.

biceps
curls
negatives

forearms
none

 

[Kerpal]

If you can clean & press, you can probably deadlift.

 

[CaptainJ]

seems pretty weak unless you're just starting out.

I'm just getting back into the gym and this is my agenda:

Flat bench x3
superset with dumbells 30lbs x3
rest with abs 30-70 depending on the type of crunch x3

incline bench x2

tri's
skull crushers
reverse grip bench
close grip bench

shoulders
overhead press
pull ups

back
lat pulldowns
row
pull ups
some other workout i don't know the name of.

biceps
curls
negatives

forearms
none

Great, another Captain Upperbody telling someone their routine is weak...

To the OP, Like Kerpal said, if you can Clean, then you can probably deadlift. I find that when I had sprained my ankle, I could squat and deadlift just fine, so maybe it's worth trying, as active rest is the best kind of rest. Ofcrouse don't go too heavy though.

 

[battle_sheep]

chest

incline bench
flat bench
dips

back

deadlift
bb rows
db rows
pull ups
chin ups

shoulders

overhead press
military press

.

How long till your ankle is usable again?

Looks good, except im 320 pounds, and I cant do pull ups, dips or chin ups.

I know youre going to tell me to keep trying, but having me do those 3 exercises is a waste of time if I cant even do 1 properly. Honestly, if you want me to do those body exercises, wait for me to get stronger first. Can they be replaced? Whats the point of doing one pull up after finishing my workout? :crazy:

And for shoulders, is there anything else I can add in there?

I will also see if deadlifts are a problem

Thanks

 

[EFFORT]

Post up your diet. You have a lot of weight to lose.

 

[battle_sheep]

Oh im also 6'4" - pictures will come soon.

I currently have a trash diet, however I will begin keto, or at the very least restrict myself to 30g of carbs a day, i made a FitDay account to keep track of this, I will also be writing everything down and will stop eating school food.

 

[EFFORT]

sounds good start a journal we'll help guide you through

 

[AAAgent]

im 5'11, 162. half a year ago i was 5'11, 180.

 

[battle_sheep]

Will do EFFORT, and AAAgent, what were the physical results you saw from the 20 pound loss?

 

[battle_sheep]

Monday is my first day

Theres a problem though, check out my fit-day for my 4 meals

http://img693.imageshack.us/img693/7411/faw.png


The sat. fat is high, and thats becasue of the beef hotdogs which will no longer be in my diet.

What should my ratios look like? What should my carb up look like and for how many days?

Can someone calculate my lean body mass + cals a day for fat/weight loss

ive got a headache and dont feel like doing much right now

Oh yeah, what are some healthy fats that I can eat? Nuts, olive oil, etc.

 

[EFFORT]

Monday is my first day

Theres a problem though, check out my fit-day for my 4 meals

http://img693.imageshack.us/img693/7411/faw.png


The sat. fat is high, and thats becasue of the beef hotdogs which will no longer be in my diet.

What should my ratios look like? What should my carb up look like and for how many days?

Can someone calculate my lean body mass + cals a day for fat/weight loss

ive got a headache and dont feel like doing much right now

Oh yeah, what are some healthy fats that I can eat? Nuts, olive oil, etc.

Follow this until christmas and have that be a cheat day, then we'll make changes.


Meal 1-4eggs, 1 table spoon Olive Oil, 5 (1000mg fish oil pills)
Meal 2-5oz of chicken, fish or beef, 1table spoon Olive Oil, 5 Fish Oil, 1/2 cup Broccoli or salad (no carb dressing)
Meal 3-same as 2
Meal 4- same as 2


do 30 min of steady cardio first thing in the morning before eating 6days a week. Do your cardio on the elliptical or stationary bike. Don't worry about weights just yet.

 

[battle_sheep]

The diet sounds great, however I cant pull off the morning cardio, ive got school at 8 and cant make it to the gym in the morning, it just cant happen, and I dont drive yet either, so my parents arnt going to drive me to the gym at 5am either man, sorry I wish I could do it.

 

[Ralfus1]

Do you have a regular bicycle? That is how I went down from 320+ and a wearing a size 46 to 260 and wearing a loose 38/tight 36 jeans.

I would get my fat arse up a 5:30/6 in the morning and ride till I got a good sweat going. At first I was dog tired and about to pass out. But I kept plugging away and tried to ride for at least 30 minutes. Now I ride miles and really enjoy bike riding.

Also have you considered power walking? Again go for as long as you can in the morning starting out, back in time for a shower and ready for school.

It can be done my man. And don't give us that "it just cant happen" crap. We ain't having any of that around here!

 

[battle_sheep]

Did you forget my ankle is broken? I can't just hop on a bike and ride my ass off for 30 minutes, sorry

 

[EFFORT]

No worries if you can't do the morning cardio. I didn't see that your ankle is broken. There is a machine where you sit in it and use your hands to turn this crank that would be perfect for your current situation, not sure if your gym has it though. The rowing machine could also be an option.

The main thing is the diet at this point so really nail it this is whats going to take the initial weight off of you.

 

[Drum&Bass]

cardio can be anything, you dont need a gym or special bike. You can lay in bed and wave your arms and legs around for cardio. Anything no matter how crazy or silly it may seem can be cardio, just make sure your sweating and your hearts pumping.

 

[battle_sheep]

So, do I get into lifting now?

I have shopping to do still though, but i will continue to make a daily fit-day logging. However im still unsure of my macro's and how many calories I should be eating.

Im 6'4 320lb

So my lean mass = weight - how many % bodyfat I have

im guessing i have around 30, possibly more, so ill use 32 just to be safe, that would come out to 217 grams of protein a day

For my cals from protein I take 217x4 and that = 870

Maintenance calories would be bodyweight x 15? So 4800 - 500 = 4300 calories for weight loss (damn)

Do you agree with the above?

Im in school, so id have to take a protein shake with olive oil, peanut butter maybe, and some almonds to snack on, maybe for 2 meals unfortunately.

I can also do cardio after my weight session, elliptical would be nice as its not so straining on my foot