Critique my Routine

K

kaush949

0
Hi I'm 5'11 and 169 pounds. My body fat is approximately around 14-15%. I am currently bulking. My weight goal is around 175-180 and then I plan to cut completely till me bf is below 10%.

This is my workout:

Monday/Wednesday/Friday :

1. Deadlifts/Power Cleans
2. Squat Machine/ Barbell Squats
3. Bench Variation
4 .Dips / Seated Dips / Weighted Push-ups
5. Chin ups/ Lat Pull Down / Seated Rows
6. Shoulder Press / Isolation for bicep/tricep / Abs Isolation

I keep rotating the similar compound exercise shown above. I don't do Power cleans and shoulder press on the same day.

I switched to full body workout only about 3 months ago. I have most improvement in my quads. I have put on around 5-10 pounds in 3-4 months.

This is my diet:

1. 4-5 Egg White, 1% milk , 1 English Muffin, Whey shake with 1 big banana
2. 2 Chicken Breasts,Rice and beans
3. Oatmeal, Oatmeal bars, Milk
4. 12 inch Grilled Chicken Subway sandwich with low fat ranch dressing ( No mayo and other fat dressings)
5. Chicken Breasts with ranch dressing, Whey protein with milk, 2 low fat yogurts

How long will it take to reach my weight goal and how long do I need to cut after to reach the desired bf % ?
 
dont do the squat machine, do real squats. Do you have anyone to show you correct form? If not, research the hell out of correct form and try to take a video of yourself squatting and post it here so we can tell you if you got it right or not. This goes for deadlifts and cleans too.

One of the days you are doing bench and shoulder press, thats pretty tough, id do shoulder press instead of bench on day.

Also, make sure you got as many pulls as pushes.
As many vertical pull (pullups etc) as vertical push (shoulder press, etc)
As many horizontal pull (seated rows, etc) as horiztonal push (bench press, etc)
 
Thanks Karky. I think my form for squats and deadlifts is ok. A month ago an expert told me that I was bending my back a bit and I rectified it. Power cleans - I'm not too sure about my form. I see people usually doing like rapid sets of 5-10. I'm not able to it as fast.
 
you dont usually do powercleans with high reps like that. Usually you keep to 3 reps and below, sometimes ive seen as high as 5. If its more than that, its more for cardio and the metabolic effects on the body. The power clean is an exercise to develoup power of the hip, and is best used with lower reps.
Search for "Technique articles" you should find a post i made with some articles on form. It never hurts to read them, i read them again every now and then to make sure i dont forget how to do the lifts ;)
 
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