Current Eating/Training/Suppliment Routine (All comments welcome)

ross_lionheart

Hi,

I'm currently taking one week off from the gym to enable my body to recover from a minor injury, whilst being off Ive constructed new workout routine etc that I think will allow me to become closer to my goals... All comments welcome..

Height: 5ft 7
Weight: 15 Stone
Age: 20
Training: 4 years
Long term goal: To look like Chris Benoit
Bench: 120 for 6
Deadlift: 160 for 6
Squat: 150 for 6

Eating Routine:

Meal 1: Breakfast 9.00
• 50g Raisins
• 2 Slice whole wheat bread
• Bowl Of Oatmeal mixed with 200ml milk
• Extreme Meal Replacement

Meal 2: Mid-Morning 11.45
• 300g Baked Potato with butter
• Chicken Breast
• Junk Food

Meal 3: Lunch 1:50
• 3 Scoops Muscle Mass Fuel (600 Calories)

Meal 4: Pre-Workout 4.00
• 300g Baked Potato with butter
• 200g Chicken/Beef/Turkey
• 2 Bananas

Meal 5: Post-Workout 6.30
• 2 Bananas
• 2 Scoops Extreme Build & Recover mixed with 300 ml water

Meal 6: Supper
• 50g Raisins
• Bowl Of Oatmeal mixed with 200ml milk
• 3 Egg Whites mixed with 3 Whole Eggs

Suppliment Usage:
Extreme Meal Replacement
USN Muscle Mass Fuel
Extreme Build & Recover
1 -Androsterone (Pro-Hormone and anabolic stimulator)

Workout Routine:

The first set for the first exercise for each body part (except abdominals) is a warm-up for that muscle group. Therefore, you will perform two sets for each muscle group to failure.

Train for 5 weeks then take one week off.

Chest & Triceps:
Flat BB Bench: 3X 6-10
Incline DB Press: 2x 6-10
Peck-Deck: 2x 6-10
Triceps Pushdowns: 3x 6-10
Skull Crushers: 2x 6-10
Lying Leg Raises: 2x 15
Crunches: 2x 15

Back & Biceps:
Wide-Grip Pulldowns to the front: 3x 6-10
Close Grip Cable Rows: 2x 6-10
DB Shrugs: 2x 6-10
BB Curls: 3x 6-10
Incline DB Curls: 2x6-10
Deadlifts: 2X 6-10

Legs & Shoulders:
Squats: 2x 10 (warm-up)
Squats: 2x 12-15
Leg Press: 2x 12-15
Seated Leg Curls: 3x 6-10
Calf Raises: 3x 6-10

Attached Images

	benoit_chris.JPG (15.6 KB, 12 views)
	1982270082a2571909091b216894885l.jpg (15.6 KB, 19 views)

Tall

Howdee mate.

How come you are doing Skulls after pushdowns? I'm assuming you are bulking - how come you're doing doing dips?

How come you are doing deadlifts last on back day?

How come you are doing DB shrugs with back and not shoulders...? How come on shoulders day there no shoulder work

Other than that I dont think any part of your routine/diet is bad - all seems well planned to me.

ross_lionheart

1. I perform deadlifts last because If I performed the exercise prior to training my biceps I wouldnt be able to train them with maximum intensity.

2. I dont directly train my shoulders becasue they are being placed under enough stress when I perform my back and chest workouts.

3. I perform pushdowns before Skull Crushers becasue it warm-up my triceps prior to the main mass building exercise. There are times when I perform skulls before pushdowns, It just depends..

Tall

Fair play - i always prefer to train the bigger muscles first personally

CMinOZ

Maybe I'm wrong here, but considering the training plan and diet specified, your aim is to gain high quality lean mass - if this is the case then get your deadlifts done at the beginning of your workout as they are (along with squats) the most important exercises you will do for building good quality muscle; if you're that worried about your mirror-muscles aka biceps then do them another time.

Another point with regard to your legs workout, you may want to consider leg press before squats, this is only advisable if you have a trustworthy training partner or squat in a power cage. It's amazing how quickly your squat will come on if you mix it up a bit.

I hope you;re not offended by the comments above, all in all it looks like a decent program - start a training log so that we can see how you progress.

Good luck

CMinOZ

Tall

So 'Legs & Shoulders' is just a Leg day then?

Triceps will already be warmed up from your bench mate.

ross_lionheart

My training routine is based on a routine released by a former mr olympia that made HIT methods very popular. He advises one warm-up for the first body part prior to performing the main sets.

Tall

Hi mate,

So one warm up set on each exercise before your worksets yes? Or one warm up exercise before doing a heavy exercise?

Ali M

If what you doing is working then stay with it, i really don't see the point in coming on here and posting a Mr Olympia's routine up and then asking for opinions...

Who are we to dis a Mr Olympia's routine?

Go with what works mate, personally i like the HIT system but cant do it as i train alone and dont feel i can get enough intensity to make it work for me, so i just keep it very simple and basic.

Ali M

1 warm up set then one all out heavy set which involves forced reps and negatives and it is a monster set, but need a training partner to get you through it and support the weight and to help with forced and neg reps. Arthur Jones came up with the idea and Dorian used it to.