Need help with my workout

[mustangtuningemail]

Hey guys, obviously I am new to this forum, but many of you seem to be very experienced and knowledgeable and I would like your help.

I think first I should tell you what I am doing at this point. This is my workout that I do, 2x a week  in this order. I run/ do abs everyday in between.

weight/ reps
75 x 10 - DB bench
85 X 10 - DB bench
95 X 10 - DB bench
105 X 5 - DB bench (I do this for 5 sets - and do more than 5 reps when I can)
115 X 3 - DB bench (this for 3 sets, most the time by this point im pretty taxed)

55 X 10 - DB military
65 X 8 - DB military (this for 5 sets)

55 X 5 - DB fly (this for 3 sets)

25 X 10 - DB punches (this for 3 sets)

35 X 5 - DB raises (forward and side) (5 sets)

I alternate between this next two each set

45 X 5 - DB curls
35 X 5 - DB one arm tri extensions ( I do each of these 10 sets)
45 X 5 - DB hammer curls ( this for 3 sets)

100 X 21 - shoulder shrug bar
225 X 10 - should shrug bar (this for 5 sets)

135 X 5 - clean and press
145 X 5 - clean and press
155 X 5 - clean and press
165 X 5 - clean and press - usual cant get these

145 X 5 - dead lift
225 X 5 - dead lift
315 X 5 - dead lift

80 X 10 - lat pull down
180 X 5 - lat pull down (this for 5 sets)


4 plates X 10 reps - leg press
6 plates X 10 reps - leg press
8 plates X 10 reps - leg press
10 plates X 5 reps - leg press
12 plates X 5 reps - leg press
14 plates X 5 reps - leg press (when I can)


thats the gist of it. I have been searching posts and I am trying to figure out what I should do. I read where some one said that If your still sore the next time you work that group then you are over training. I seem to have good results doing what I am doing. However, I want to get bigger/ stronger (dont we all?) I am in school, dieting and trying to gain and loose fat at the same time. I am pretty happy with my routine from a daily standpoint (meaning I like my run 2 day a week lift schedule and dont I have the time to change it at this point). I would like your help or at least your analysis of what I am doing. I am one of those types who feels like if I dont push the envelope then I am not going to get bigger/stronger. I dont take many supplements, I normally just take 2 scoops of 100% whey after weightlifting days, I am open to learning more about how much protein and such to take, but I am not interested is any other supplements (I take a multivitamin) . So, any constructive help is appreciated, thanks for your time

[The Coach]

Hey guys, obviously I am new to this forum, but many of you seem to be very experienced and knowledgeable and I would like your help.

I think first I should tell you what I am doing at this point. This is my workout that I do, 2x a week  in this order. I run/ do abs everyday in between.

weight/ reps
75 x 10 - DB bench
85 X 10 - DB bench
95 X 10 - DB bench
105 X 5 - DB bench (I do this for 5 sets - and do more than 5 reps when I can)
115 X 3 - DB bench (this for 3 sets, most the time by this point im pretty taxed)

55 X 10 - DB military
65 X 8 - DB military (this for 5 sets)

55 X 5 - DB fly (this for 3 sets)

25 X 10 - DB punches (this for 3 sets)

35 X 5 - DB raises (forward and side) (5 sets)

I alternate between this next two each set

45 X 5 - DB curls
35 X 5 - DB one arm tri extensions ( I do each of these 10 sets)
45 X 5 - DB hammer curls ( this for 3 sets)

100 X 21 - shoulder shrug bar
225 X 10 - should shrug bar (this for 5 sets)

135 X 5 - clean and press
145 X 5 - clean and press
155 X 5 - clean and press
165 X 5 - clean and press - usual cant get these

145 X 5 - dead lift
225 X 5 - dead lift
315 X 5 - dead lift

80 X 10 - lat pull down
180 X 5 - lat pull down (this for 5 sets)


4 plates X 10 reps - leg press
6 plates X 10 reps - leg press
8 plates X 10 reps - leg press
10 plates X 5 reps - leg press
12 plates X 5 reps - leg press
14 plates X 5 reps - leg press (when I can)


thats the gist of it. I have been searching posts and I am trying to figure out what I should do. I read where some one said that If your still sore the next time you work that group then you are over training. I seem to have good results doing what I am doing. However, I want to get bigger/ stronger (dont we all?) I am in school, dieting and trying to gain and loose fat at the same time. I am pretty happy with my routine from a daily standpoint (meaning I like my run 2 day a week lift schedule and dont I have the time to change it at this point). I would like your help or at least your analysis of what I am doing. I am one of those types who feels like if I dont push the envelope then I am not going to get bigger/stronger. I dont take many supplements, I normally just take 2 scoops of 100% whey after weightlifting days, I am open to learning more about how much protein and such to take, but I am not interested is any other supplements (I take a multivitamin) . So, any constructive help is appreciated, thanks for your time

What is your goal??

[mustangtuningemail]

Well.... to get bigger and leaner. I mean I have a bench "goal" I would like to get to the point where I can do a 300lbs dumbell press 10 times, I guess I dont understand your question.

[mustangtuningemail]

I just read the max - ot program, I think I will incorporate the basic idea it promotes and I have started to shift to that same idea lately. However, It seems to me that the "program" to follow to a T incorporates alot of supplements and massive calories to reach those goals, and basically im not going to take stuff like that.

[Christopher Belinksky]

Hey guys, obviously I am new to this forum, but many of you seem to be very experienced and knowledgeable and I would like your help.

I think first I should tell you what I am doing at this point. This is my workout that I do, 2x a week  in this order. I run/ do abs everyday in between.

weight/ reps
75 x 10 - DB bench
85 X 10 - DB bench
95 X 10 - DB bench
105 X 5 - DB bench (I do this for 5 sets - and do more than 5 reps when I can)
115 X 3 - DB bench (this for 3 sets, most the time by this point im pretty taxed)

55 X 10 - DB military
65 X 8 - DB military (this for 5 sets)

55 X 5 - DB fly (this for 3 sets)

25 X 10 - DB punches (this for 3 sets)

35 X 5 - DB raises (forward and side) (5 sets)

I alternate between this next two each set

45 X 5 - DB curls
35 X 5 - DB one arm tri extensions ( I do each of these 10 sets)
45 X 5 - DB hammer curls ( this for 3 sets)

100 X 21 - shoulder shrug bar
225 X 10 - should shrug bar (this for 5 sets)

135 X 5 - clean and press
145 X 5 - clean and press
155 X 5 - clean and press
165 X 5 - clean and press - usual cant get these

145 X 5 - dead lift
225 X 5 - dead lift
315 X 5 - dead lift

80 X 10 - lat pull down
180 X 5 - lat pull down (this for 5 sets)


4 plates X 10 reps - leg press
6 plates X 10 reps - leg press
8 plates X 10 reps - leg press
10 plates X 5 reps - leg press
12 plates X 5 reps - leg press
14 plates X 5 reps - leg press (when I can)


thats the gist of it. I have been searching posts and I am trying to figure out what I should do. I read where some one said that If your still sore the next time you work that group then you are over training. I seem to have good results doing what I am doing. However, I want to get bigger/ stronger (dont we all?) I am in school, dieting and trying to gain and loose fat at the same time. I am pretty happy with my routine from a daily standpoint (meaning I like my run 2 day a week lift schedule and dont I have the time to change it at this point). I would like your help or at least your analysis of what I am doing. I am one of those types who feels like if I dont push the envelope then I am not going to get bigger/stronger. I dont take many supplements, I normally just take 2 scoops of 100% whey after weightlifting days, I am open to learning more about how much protein and such to take, but I am not interested is any other supplements (I take a multivitamin) . So, any constructive help is appreciated, thanks for your time

you do all this in one workout?
must be nice staying in the gym for 5 hours


10 sets a muscle group 10 rep
train one muscle group once a week
eat 3500 cals
sleep 8 hours

eat, lift repeat

[leonp1981]

You've got 60+ sets there, every workout?  Way too much, the amount of energy you're burning there, combined with no extra calories, will stop you from gaining as much as you could.

Cut back a lot on your exercises.  If you're only working out twice a week, then you can do the whole body at each workout, but there's no need for all those sets.

You could try:

Workout 1:
Squat 5 x 12/10/8/8/6
Bench 5 x 12/10/8/8/6
Bentover row 5 x 12/10/8/8/6
Military press 4 x 12/10/8/6
Barbell curl 3 x 10
Tricep extension 3 x 10

Workout 2:
Deadlift 5 x 12/10/8/8/6
Incline bench 5 x 12/10/8/8/6
Chins 5 x 8-12
Seated press 4 x 12/10/8/6
DB curl 3 x 10
Dips 3 x 10

25 sets per workout, should be done in an hour, and you're not expending as much energy, allowing your body more chance to grow.  If you really want to get bigger though, you're gonna have to learn to eat bigger as well, and pay more attention to your nutrition.

[mustangtuningemail]

yes I do those all in one session, normally takes me about 2.5-3.5 hours, depends on how much I end up talking to people. I think you guys are right. I tried doing the max OT warm up and then do about 5 sets of 5 with as heavy a weight as I can for pretty much everything. I mean I like how I workout because I feel like I have alot of endurance, my strength doesnt fade, I tend to get stronger the more sets I do (to a point). I just afraid that by doing this (Switching to less reps/ more weight) im going to get weaker, but I dont see how I can if I am doing as much weight as a can for 5 hard sets. I guess old habits die hard, But thanks guys for the advice. Im just all over the place, I think the reduced intake is testing my patience, but I can't take in that many calories right now. I have got to lose weight, once Im happy with that Ill increase it a little bit.

[leonp1981]

It is hard to break a habit once you've got into one, but sometimes it's for the best.  I've done flat bench for years cos everyone said you have to do them.  I recently dropped them and did incline's and dips as my main chest exercises and feel much better for doing so.

By reducing the volume of work you're doing, you'll have more energy to put into your workouts and more time outside of the gym for yourself.  If you want to lose more weight, do more cardio instead of more weights.