Please Critique my work out regime

[DanSteelMan]

It is in image format, hosted by imageshack...click the link to get it...make sure you view it full size...


Its been 2 years since I have been back in the gym, I know this is close to my routine before....I had good results from it...I think I am missing something, lol....Cardio 2x a week...5 mins cardio warm up every day...abs/calves 3x a week...I am subscribing to this thread so I know when I get a response...c;mon massacre,,,help a brutha out

http://img408.imageshack.us/my.php?i...workout1cc.jpg


example, 3 of 6-8 is 3 sets of 8 reps each...I stay at a weight until I can do them all with the same weight...then I up....Like if I can only get 6 reps out on my third set, I wont up the weight until I can do all 8 for 3 sets...surely there is a better way, lol

Thanks in advance

[glock40_1979]

Hey Dan what are your exact goals you want to accomplish with your new workout???

[desmond]

I was wondering why cable rows are done with Shoulder/4arm/Traps, unless it's more of a warmup?

I'll agree repping out that 3rd set isn't always fun. I had to change my attitude- now it's reminder to gut it out so I won't feel like I'm wasting time on the 1st 2 sets next week.

[DanSteelMan]

I I wrote the cable excersize from down....Its a row from a low pully to the chin...

My goal is just to get my body in very good shape...I dont want to be huge or totally cut....Im looking to improve my shoulder and Bi's mostly....Thats where I lost a ton of weight...Im also looking to to lean up a bit...I will cut first, then bulk very clean.....I have been up to 207 at a very low BF%...my avatar is me about 2 months before my wreck...during that 2 months I lifted and ate like a horse...I also was walking 10 miles a day for my job (going around a huge warehouse and pulling orders)....I dont carry "too" much fat now.....I just want to basically "fill" out more...not too much, not to shredded...If that is understandable....I wanna get back to where I was before...right now I sit at

185 around 15-17%....when I got to the UK (have been traning mostly natty) I was 210 at about 20% or so...I have already started to fill out...that work out was given to me by a guy who competes, so I trusted him and it worked for the most part, lol....

[glock40_1979]

Hey Dan, I am going to give you an idea but it’s more for like you said getting into shape while filling out... Your resistance training would be Monday, Wednesday, and Friday that would consist of a Push/Pull/Leg sequence... Also Tuesday/Thursday/Saturday would be cardio of mainly HIIT... So it would look something like this...

Monday- PUSH exercises
Tuesday-HIIT cardio
Wednesday-Pull Exercises
Thursday-HIIT cardio
Friday-Legs
Saturday-Low Intensity/Long Duration Cardio

This is just a rough outline where you can add what exercises you would like to do for the specific days... Also manipulation of Reps, Rest, and Intensity still need to be discussed... I believe this would get you back into shape and help you reach your goals... Also if you are way deconditioned be sure to concentrate on a high level of fitness before starting into anything that is to advanced... A high level of fitness is the backbone to making good safe improvements. I hope this helps some....

[DanSteelMan]

It does help tremendously....I have been going back to th gym since Feb. getting my body used to be pushed harder and harder....Both of my lungs have collapsed within the last 2 years, so I am having to recondition my lungs, and it is going very well....Im actually better at cardio than I have been...Problem is, I try not to do too much cardio as I have a wicked fast metabolism...I eat and eat all day when Im bulking, lol to the point of stuffing myself....Thanks for the idea!