Input on my routine?

[hardyb]

Hi all,
First off, hello. I'm brand new to the forum as a member, although I've been reading some articles on it for some time now.

I've been lifting and doing cardio for some time now, and am just trying to get input on my work out and diet plan - It's a bit of a long post, but I appreciate anyone who can give me some insight on this. The reason I'm doing so much lifting is because I don't want to lose muscle while I lose fat.

First, some general info about me: 25 years old, 5'11, 216lbs. Not sure of the body fat, but last I checked a few years ago it was at 25%. I think I've lost some since then, but will have to check.

Workout routine:
Monday
Morning - Run 2-3 miles, varying speeds
Evening - Lift - Chest:
Flat bench - 1x10
Incline bench - 1x10
Decline bench - 1x10
Flies - 1x10
Incline flies - 1x10
Decline flies - 1x10
Wide-Grip Flat bench - 1x10
Wide-Grip Incline bench - 1x10
Wide-Grip Decline bench - 1x10
Pushups - to failure

Tuesday
Morning - Run 2-3 miles, varying speeds
Evening - Lift - Shoulders:
Dumbbell Military Press - 3x10
Lateral Raises - 1x10
Front Raises - 1x10
Arnold Press - 3x10
Weighted Punches - 1x20
Shoulder Shrugs - 3x10 (Barbell, Barbell behind back, dumbbell)
W's - 1x10

Wednesday
Morning - Run 2-3 miles, varying speeds
Afternoon - Lift - Biceps:
Incline Dumbbell Curls - 3x10
Close-grip Barbell Curls - 3x10
Isolation curls - 3x10
Standing dumbbell curls - to failure
Evening - Lift - Triceps:
Skull Crushers - 3x10
Standing two-handed Dumbbell raise - 3x10
Standing one-handed Dumbbell raise - 3x10
Close-grip bench press - to failure

Thursday
Morning - Run 2-3 miles, varying speeds
Afternoon - Lift - Abs:
Weighted crunch - 1x30
Weighted cross-body crunch - 1x30
Weighted side raises - 2x30 (1x30 each side)
Weighted leg lifts - 1x30
Figure 8 - 1x75
Bicycle - 1x30
Evening - Lift - Back:
Bent over Barbell Row - 3x10
Suitcase lift with Barbell - 3x10
Bent over one-armed dumbbell row - 3x10
Barbell pullups from decline position - to failure


Friday
Morning - Run 2-3 miles, varying speeds
Evening - Lift - Legs:
Weighted Lunge Walks - 2x10
Dumbbell Squats - 1x10
Leg lifts - 1x10
Hamstring curls - 3x10
Good Mornings - 2x10
Weighted Calf Raises - 3x20
Squat Jumps - 1x10

Diet:
8:30AM - 2 eggs, 1 cup oatmeal, 1 slice of avocado
11:30AM - 1/2 apple, 8-10 almonds, Protein Shake (Isopure 50g Protein 210 cal, 0carb)
1:30PM - Lunch - Chicken, Fish, or Lean Steak with veggies and a starch, typically whole wheat noodles or brown rice, or a tuna sandwich w/ no mayo on whole wheat bread or whole wheat tortilla
4:30PM 11:30AM - 1/2 apple, 8-10 almonds, Protein Shake (Isopure 50g Protein 210 cal, 0carb)
7:30 PM - Dinner - Pretty much the same as lunch
9:30 PM - Protein Shake (Isopure 50g Protein 210 cal, 0carb)

I would definitely appreciate any input you guys could provide on this. I've been sticking to that workout schedule for some time now, but have not seen results; mainly due to the fact that I eat horrible food. I just started on that diet yesterday, and plan on sticking to it for at least 8 weeks, if not longer.

Also, any input on how HIIT might play into my workout routine? Should I incorporate HIIT instead of some of my AM cardio, or any other sort of cardio besides running (I run on a treadmill)?

Thank you!

Hardy B

 

[rideandshoot]

I would definitely appreciate any input you guys could provide on this. I've been sticking to that workout schedule for some time now, but have not seen results; mainly due to the fact that I eat horrible food.

There's your problem.

I highly recommend going "all in" and trying your best to eat as healthy as possible. When you do see/feel those results, you will be HOOKED. I've only been going full dedication for about one week or so, but man, my motivation has quadrupled in that time. If its what you want, and you see those results, there's no turning back.

As for the work out routine it seems decent, although I'm no expert.

 

[hardyb]

I agree - I definitely know how big a role diet plays in my routine. I've just been very reluctant to let it go. That's been my last vice and the toughest to overcome... I love greasy, fried goodness! I do know what you mean though - I've been on that "all in" plan including the diet only for a couple of days, but I feel fantastic. My body's "natural clock" has been working much better than it used to, I have much more clarity and energy throughout my days, and I definitely feel like a million bucks.

 

[rideandshoot]

Glad to hear it. I'm trucking along too, feeling better than i can remember.

keep it going!

 

[Chillen]

Go here, and review the opening post. And, sign up, if you are interested.

Firing-up the Spirit between Members

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Best wishes,


Chillen