Long time no see, Update I Guess??

[LegioTitan]

Howdy howdy folks,

Been a while since I could stop in. Just wanted to post up my current lifting cycle and whatnot and get some opinions.

Right now I do three on and two off, liftwise.

Day one
Flys
Seated Rows
Decline Dumbell Press

Day Two
Leg press
Cable Crunches
Prone Leg Curls
The machine that forces you to laterally spread your legs (Name?)

Day Three
Bicep Curl
Shoulder Press
Weighted Dips
Stiff Leg Deadlift

And on the days off I do a little cardio and maybe some time in the sauna. Nothing major.

I feel that I'm making real progress with my chest. Before deployment I hope to take a shot at the lift record for my weight class which is 156-170. I weigh about 160 depending on the day. I'm currently failing on my last set of decline press with two 80lbs dumbbells. I know that seems real light, and I guess it is, but I think its not shabby for my size and taking into account I used to be a fat kid.

I'm sticking to around 2000Cals on off Days and 2500 on lifting days.
I'm trying to maintain a 40% Fat 40% Protein 20% carb mix.

Oh and some input on my favorite recovery meal would be great. I usually down a sweet potato plain with a chicken breast.

As usual guys I appreciate your input. Everything you've told me in the past I have tried to take onboard and I think its made me a slightly better lifter.
Thanks again.

[LINDA]

Welcome back!

Hi and welcome back!

I think you would do better to spread your 3 days out over the week instead of doing 3 days in a row. Your muscles need time to recover after each workout.

You need to include some exercises for the back, conventional deadlifts, pull-ups and rows for example. Make sure you do the compound exercises before the isolation ones.

Don't sweat how much you're lifting too much. It's important to make progress, but don't compare yourself to others too much. For me, benching 80-lb DBs would be extremely heavy, while to others maybe not. It's all a matter of perspective. As long as you're progressing, don't sweat it!

[IronMan]

Glad to see you make it back around again.

I have to agree with LiftGirl about adding some compound movements for the back. Can't go wrong with those.

Where is your rest day? Good luck at hitting a record in your weight class, too!

[LegioTitan]

Thanks for the warm welcome.

Funny you should say that LiftGirl because I have been considering doing on-off-on-off-on-off cycle for a while but my schedule in the military is pretty constricting. I may go for it just the same though.

I am currently only doing rows for my upper back and stiff leg DL for my lower. You think I should add more? Any suggestions besides pullups? Never can seem to get into them really.

Thanks again.

Originally Posted by LegioTitan

I am currently only doing rows for my upper back and stiff leg DL for my lower. You think I should add more? Any suggestions besides pullups? Never can seem to get into them really.

Well, DLs, rows and pull-ups are pretty much the basic back exercises. They're the only ones I use (my pull-ups are assisted 'cause I'm a wuss and can't do a real one yet). You could do lat-pull-downs instead of pull-ups. They are basically the same movement. I'd consider either pull-ups or pull-downs an essential part of any routine.

Maybe some one else has some ideas?