Thoughts on my routine

[variel]

29 (M)/ 6 foot/ 195 lbs

Monday

Incline Bench

8 X 1 - 90 lbs

4 X 1 -140 lbs

6 X 3 -120 lbs

8 X1 -110lbs

10 X 1- 100 lbs

Cable Row

8 X 1- 100lbs

4 x 1- 160 lbs

8 x 3- 150 lbs

10 x 1- 130 lbs

10 x 1- 120lbs

Dumbbell Lunges

8 x 1 -50lbs

4 x 1 -100lbs

6 x 3- 90lbs

8 x 1- 80lbs

10 x 1- 60 lbs

Wednesday

Overhead press

8 X 1 - 75 lbs

4 X 1 -100/115 lbs

6 X 3 -95 lbs

8 X1 -80lbs

10 X 1- 75 lbs

Dead Lifts

8 X 1 - 135lbs

8 x 1- 180lbs

4 x 2 -200 lbs (Max)

Leg Press

8 x 1- 180

12 x 1- 220

12 x 3- 200

15 X 1- 180

Saturday

Bench

8 X 1 @ 135 lbs

6 X 3 160 lbs

8 X1 150lbs

10 X 1 135 lbs

T Row/Bent over Row

8 X 1 90lbs

4 x 1 130 lbs

8 x 3 120 lbs

10 x 1 100 lbs

10 x 1 90 lbs

Bulgarian Split squats

8 x 1 Body Weight

4 x 1 70 lbs

6 x 3 60 lbs

8 x 1 50 lbs

10 x 1 Bodyweight

Accessories

Legs (Calf Raises 60 total @ 100 lbs, leg extension, etc..)

Biceps ( Preacher/cable/ incline etc.) Drop sets -30/20/10 - @ 40/30 lbs

Triceps ( dummbbell, dips, pull downs etc.) Drop sets - 30/20/10- @ 50lbs /40 lbs/Body weight *dips only*

Core ( Hanging Leg raise, plank, russian twists etc..) 20 X 3/4

Shoulders ( Shoulder press, lateral raise (side/front) 10 X 3 @ variable weights

Cardio

15-20,000 steps Thurs-Sunday

Jogging 30 min once a week (steady pace)

Cycling (Main mode of transport) 10 + miles weekly

 

[lindatanner]

@variel Do you have a system for progression? Surely you aren't going to lift the same weight forever.

Would recommend replacing either lunges or bulgarian split squats with barbell back squats, it's a fundamental compound movement.

Would also add a vertical pull, such as lat pull downs or pull ups to hit lats. Either replace cable rows or bent over rows, or add it as an accessory.

You should look at the recommended routines on r/fitness and try adapting one of those. At the moment it feels a bit random.

 

[variel]

@lindatanner The weight goes up over time that 4x1 set usually increases first then the rest this is just what I’m currently at right now I’ve been doing this for about 3-4 weeks trying to add more sets/reps. I forgot to add pull ups to my Wednesday split. I would like to incorporate barbell squats I just have had a hard time with form and movement so the leg press is usually a safer bet as well as the split squats and lunges. I might switch back to PPL I was just trying to mix things up.

 

[jamesalbright]

@variel Yeah I'd follow a proper program, starting strength is great if you're a beginner but I'd head over to /r/fitness and read their wiki and pick a program.