The Devil's new Routine: Please critique

thedevil · Mar 14, 2006

Back
deadlift
3*10@155lbs

Db bent over row
3*10@65lbs
dB One arm Oh tricep extension
3*10@20lbs

seated hamstring curl
3*10@120lbs
1*10@135lbs

lat pull down
3*10@120lbs

tricep pushdown
3*10@100lbs

bb lever row
3*10@135lbs

thedevil · Mar 17, 2006

Chest and Abs

45 Side bend
3*10@35 LBS

Bench
1*10@95lbs
1*8@95lbs
1*10@85lbs
1*8@85lbs

standing calf raise
1*10@175lbs
2*10@195lbs

kneeling crunch
3*10@150lbs

cable fly
3*10@50lbs

cable twist
3*10@50lbs

bicep curl
3*10@60lbs bb

hanging straight leg raise 3*10

thedevil · Mar 18, 2006

Military Press
2*10@65
1*5@65
2*10@55

Squat
1*10@45
2*10@135
1*10@155
1*5@165

Incline Db press
3*10@30lbs

leg extension
3*10@110

db shrug
1*10@70
2*10@75

bb wrist curl
3*10@80lbs

Champr23 · Mar 18, 2006

thedevil your moves look good. I would lower the core movements to 6-8 reps per set. You won't wear out as fast and you'll build more muscle with a heavier load.

thedevil · Mar 18, 2006

So by core I assume you mean deadlift, bench, squats. From now on I am going to do 4 sets of 6-8 reps for these compound movements to gain overall strength.
For other isolation movements, I will stick to 10 reps for hypertrophy.

thedevil · Mar 21, 2006

Pull day

Back
deadlift
1*6@155lbs
1*6@165lbs
2*6@175lbs

Db bent over row
3*10@65lbs

dB One arm Oh tricep extension
3*10@20lbs

seated cable row
3*10@120lbs

tricep pushdown
3*10@100lbs

posterior delt fly
3*10@75lbs

Widegrip pullups
3*5

Champr23 · Mar 21, 2006

Devil how was your workout? Make sure your feeling all your movements. Any part your having trouble targetting?

thedevil · Mar 21, 2006

Thanks Champ. Great suggestion from your side. This week i.e. wed and fri I'm trying lower reps for bench and squats too.

thedevil · Mar 23, 2006

Push Day

Chest and Abs

45 Side bend
3*10@35 LBS

Bench
1*6@105lbs
1*6@115lbs
1*6@115lbs
1*6@95lbs
1*6@95lbs

standing calf raise
3*10@195lbs

kneeling crunch
3*10@150lbs
1*6@160lbs

cable fly
3*10@50lbs

cable twist
3*10@50lbs

bicep curl
3*10@60lbs bb

hanging straight leg raise 3*10

thedevil · Mar 25, 2006

Squat
1*10@45
1*6@155
1*6@165
1*6@175
1*6@185

military Press
1*10@65
1*5@75
decided to do it with dBs suddenly

2*10@30
1*5@35

Incline Db press
3*10@30lbs

leg extension
3*10@110

db shrug
3*10@75

bb wrist curl
3*10@80lbs

evolution · Mar 25, 2006

Skip the leg extensions and wrist curls. Add something more productive in.

Some weighted back extensions and farmers walks with dbs would've finished you off nicely and you would've been more hardcore than anyone else at the gym

thedevil · Mar 26, 2006

Right, Next Friday leg extensions and wrist curls are out and farmer's walk and back extensions are in. Will have to see whether both squats and farmer's walk become too much for one day though. Maybe squats when I start the workout and farmer's walk at the end will work nicely. Thanks.

evolution · Mar 26, 2006

Yes, I would use farmers walks as a finisher. Just pick up a couple heavy dumbbells and walk for 1 minute. Rest 1 minute. Walk for 1 minute. And you're done.

thedevil · Mar 29, 2006

Pull day

Back
deadlift
1*6@155lbs
1*6@165lbs
1*6@175lbs
1*6@185lbs
1*6@195lbs

BB bent over row
3*10@115lbs

tricep pushdown
3*10@110lbs

lat pull down
2*10@120lbs
1*10@127.5lbs

Hamstring curl
1*10@120lbs
2*10@135lbs

bb lever row
1*6@135lbs
1*6@145lbs
1*5@160lbs
1*5@160lbs

db posterior delt fly
3*10@20lbs

thedevil · Mar 31, 2006

Push Day
Chest and Abs

45 Side bend
3*10@35 LBS

Bench
1*6@105lbs
1*6@105lbs
1*6@105lbs
1*6@105lbs

seated calf raise
3*10@90lbs

kneeling crunch
3*10@150lbs
1*6@160lbs

cable fly
3*10@50lbs

dB preacher curl
3*10@25lbs

hanging straight leg raise 3*10

AJP · Mar 31, 2006

I'm kinda confused with your push and pull in some areas...

Why are the tricep pushdowns on the pull day? And why are the DB preacher curls on the push day?

I think if you are doing push/pull they should be on the other days, the curls with the pull and the triceps with the push

just my opinion

thedevil · Mar 31, 2006

Right my bad, but after trying for sometime I decided not to do back and biceps together and similarly for chest and triceps.

So I will call push days as chest days and pull days as back days from now on. Thanks for pointing that.

thedevil · Apr 2, 2006

Squat
1*6@175
1*6@185
1*6@205
1*6@215 (with spot)
1*6@225 (with spot)
very tired at this spoint

Db military Press
2*6@30
1*5@35

Incline Db press
3*8@30lbs

db shrug
3*10@55

weighted back extension
3*6@25lbs

Farmer's walk
35lbs dB
6 times for 30 secs each

Next week would be rest week and I 'm off to Vegas.

thedevil · Apr 11, 2006

Back from my holiday. However the machine reported my weight to be 142 as against 151 when I left

. This is despite hogging twice a day on buffets. Anyhow I managed to atleast lift the weights I used to.

Pull day

Back
deadlift
1*6@155lbs
1*6@165lbs
1*6@175lbs
1*6@185lbs
1*6@195lbs

DB bent over row
3*10@65lbs

dB tricep extn
3*10@20lbs

tricep pushdown
3*10@110lbs

lat pull down
1*10@120lbs
2*10@127.5lbs

Hamstring curl
1*10@120lbs
2*10@135lbs

seated row
1*6@135lbs
1*6@135lbs
1*5@135lbs

db posterior delt fly
3*10@20lbs

thedevil · Apr 13, 2006

Chest and Abs

45 Side bend
3*10@35 LBS

Bench
1*6@105lbs
1*6@105lbs
1*6@105lbs
1*6@105lbs

standing calf raise
3*10@195lbs
1*6@215lbs

kneeling crunch
3*10@150lbs

cable fly
3*10@50lbs

cable twists
3*10@50lbs

dB preacher curl
3*10@25lbs

wghtd leg raise 3*10@25lbs

I have also added creatine in my diet starting yesterday. I am taking 5gms every morning with orange juice along with a bowl of pasta for the insulin spike. This is what I have http://www.bodybuilding.com/store/opt/crea.html.