benchaholic777
Posts: 1
Joined: 7/19/2007
Status: offline
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OK, I will try to give all the info for you guys to help. I'm 30, 5'7, 220lbs., 20% bf. I have been lifting for 15 years. I had surgery 1 year ago to reattach my labrium in my shoulder, since then it feels awesome. 5 months after my surgery I had my best bench ever 385. I had a crazy work schedule the first 6 months this year 6:00am to 9:00 6 days a week, this is the longest I've went without lifting. Anyway I'm back now and my goals are a little different now. Before I was all about strength now I really want to lean up,to look better and my doc says shedding 30lbs. should get me off my bloodpressure medicine, I want to stay strong though and would really love to get that bench press to 405 (been a personal goal for a long time). I have just started a diet 2 weeks ago and its working pretty good. I'm drinking about 3 shakes a day and eating 3-4 small meals. Also on NO explode right before workout. My pyhsical therpist (my wife) says my shoulders and back need to catch up with my chest before the super heavy lifting starts again so I'm training them twice a week, not sure if this is correct or not. Anyway here is my workout of the present. Pick it apart.
Monday: Shoulders/Back
t-bar 4x6-8
wide grip pulldown 4x6-8
seated cable row 3x8-10
cable rope rear-delt row 3x8-10
military press 4x6-8
db lateral raises 3x8-10
rear-delt machine 4x8-10
shrugs 4x8-10
Tuesday: bis/tris
closegrip bench 4x6-8
v-bar tricep extension 4x6-8
rope tricep extension 3x8-10
cable one arm tricep extension 3x8-10
bench dips 3x12-15
bb curl 4x6-8
db hammer curl 4x6-8
hammer cable strait bar curl 3x8-10
overhead cable curl 3x8-10
incline curl 3x12-15
Wednesday: legs
deadlifts 4x8-10
squats 4x8-10
db lunges 3x8-10
leg extensions 3x8-10
leg curls 3x8-10
standing calf raises 4x8-10
Thursday: chest
bb bench press 4x6-8
bb incline press 4x6-8
db low incline press 3x8-10
hammer strength chest press 3x8-10
peck deck 3x10-12
uneven pushups 3x10-12
Friday: shoulders/back
hammer strenth row 4x6-8
v-bar lat pulldown 4x6-8
one arm db row 3x8-10
strait arm pulldown 3x8-10
db arnold press 4x6-8
seated bentover lateral raises 3x8-10
standing cable lateral raises 3x8-10
db reverse flys on incline 3x8-10
shrugs 4x8-10
I swim about 20 laps 3 times a week, and elipitical 2 times a week for about 45 min. for cardio.
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please critique my routine - 
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