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Anonymous
It's been done a bajillion times but....
critique my workout and diet.

20 / m / 144 lbs / 5' 10"

Day 1: Biceps, triceps, chest, forearms
Day 2: Shoulders, back, abs
Day 3: Running
Day 4: Start over

No days off. Day 1= 1:15 in gym. Day 2= 1 hour in gym. Cardio is basically my day off. I'll crank out about a 1.5 - 2 mile run.

I've been going for about 5 weeks now and seeing pretty big gains, especially in my chest / pecs. Abs are getting more defined.

I cut most fat out of my diet....
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>> Anonymous
Legs motherfucker, work your legs.
>> Anonymous
Let's see... I'll just find the day you do your squats... oh riWAIT WHAT
>> Anonymous
>>263014
I do alot of downhill and freeride mountain biking and my lower back is really sensitive to a bending over position because of the years i've been hunched over a bike.

Squats make me hurt the next morning
>> Anonymous
You're doing isolation movements, even though you weigh 140 pounds.

The lack of compound exercises equals a complete lack of testosterone release, severely holding back gains. You aren't eating anything.

It's a fine routine if you're trying to weigh one hundred and thirty pounds.
>> Anonymous
>>263018
needs more stretchan
>> Anonymous
>>263018
do stretches and put some SQUATZ into your life
>> Anonymous
>>263018

The first time I did Deadlifts, I couldn't stand up the next day.

The first time I did Squats, my groin was so weak, it felt as if it was ripping apart for a full week.

The body adapts, if you train it to.
>> Anonymous
>>263021
I know you don't know me, but I don't think you know what you're talking about.

Body Part Associated Compound Exercises

Shoulders: Military Press, Hang Clean and Press (check), Arnold Press

Arms: Close-Grip Chin-Up (w/palms facing toward your face) (check), Dips, Close-Grip Pushup (check), Twisting Dumbbell Curl (check)

Legs: Barbell Squat, Deadlift, Lunges

Back: Chin-Up (check), Pull-Down (check), Deadlift, Row (check)

Chest: Push-Up (check), Dips, Bench Press (check), Incline Press (check)
>> Anonymous
>>263018
squat or gtfo
>> Anonymous
>>263026

So you don't perform the most important compound movements.

High-five?
>> Anonymous
You don't necessarily NEED to squat (I reccomend you do) but you need to work legs. Also you might want to take at least one day completely off, and work your split out a little differently cause you wont be able to work your back 100% if your biceps are burned out from your first day. Needs a bit more thought overall.
>> Anonymous
How do you do shoulders/back day after arms lol
>> Anonymous
>>263008
sauce on OP
>> Anonymous
>>263026


seriously? you left out literally all the good ones. i'm not too hot about arnold presses, but if I had to pick 4 exercises that I was doomed to do for the rest of my life, it would be squats, deadlifts, military press and dips.
>> Anonymous
do you know what supports your upperbody? its called yo legs, resitance training or forget about real strengh
>> Anonymous
for your diet, try some whole wheat pasta.