Please do criticize my routine.

• Xiao Bao Ge

  25 Jan 07, 02:51

  Im currently 5'8 and 150 lbs. Going to hit gym next month. My aim is to cut and maintain/build my muscle as much as I could at the same time. My diet is 40% protein, 40% carbs and 20% fat. This is my workout, it's 90% Rippetoe's because I modified a little bit.
  
  Workout A
  Squat 3x5
  Incline Bench Press 3x5
  Decline Bench Press 3x5 (Actually is Flat, my mistake.)
  Deadlift 2x5
  Dips 2x8
  
  Workout B
  Squat 3x5
  Military Press 3x5
  Pendlay Rows 3x5
  Chinups 2x8
  
  For Day 3 only
  Seated Triceps Press 2x10
  Barbell Curls 2x10
  
  Daily accessory work
  Weighted Decline Crunches 3x5
  Hyperextension 3x5
  
  3 days of cardio
  10 mins HITT, 10 laps of swimming
  
  Questions
  1. Will my cutting affects the workout?
  2. How's my cardio?
  3. Anything else I can improve or need to be replace?
  
  Im totally noob, please guide me and dont hate me because my name is cute! Thanks in advance.
• laurence82

  25 Jan 07, 04:00

  critique
• pierre^^

  25 Jan 07, 04:32

  Pendlay Rows looks like modified deadlift, got a name in the erxn website but i lazy to look
  
  aniway i thought ur exercise are gd
  
  
• OPT

  25 Jan 07, 08:07

  Read the sticky on "movement" then try again.
• Xiao Bao Ge

  25 Jan 07, 13:27

  Originally posted by OPT:

  Read the sticky on "movement" then try again.

  Already read but still confuse to me because Im not really sure which exercise is under H.Push/Pull and V.Push/Pull.
  
  H.Push = Incline/Flat Bench Press, Dips?
  H.Pull = Pendlay Rows?
  V.Push = Military Press?
  V.Pull = Chinups?
  
  After that I should change the routine to something like :-
  
  Day 1
  Horizontal Push, Vertical Push, Accessories
  
  Day 2
  Quad Dominant, Hip Dominant, Accessories
  
  Day 3
  Horizontal Pull, Vertical Pull, Accessories
  
  Izzit correct?
• OPT

  25 Jan 07, 18:53

  now you are getting the idea.
  
  First decide how and if you want to split the training up.
  
  If you want to do a 3 day split then the above is one option making sure that all movements a worked in balance.
  
  
• Xiao Bao Ge

  25 Jan 07, 19:36

  Originally posted by OPT:

  now you are getting the idea.
  
  First decide how and if you want to split the training up.
  
  If you want to do a 3 day split then the above is one option making sure that all movements a worked in balance.
  
  

  I think I'll go for 3 days split for the first 3 months, then I see how things going. Thanks a lot for helping me, anything else you can advice me? Such as types of exercise or cardio.
• OPT

  26 Jan 07, 09:20

  cardio - none
  
  I think you should pair the exercises - you can get a lot more work done in a short amount of time.
  
  If you want to do a 3 day split then you will need to slip the following
  
  Day 1
  Horizontal Push, Horizontal Pull
  
  Day 2
  Hip Dom, Quad Dom
  
  Day 3
  Vertical Pull, Vertical Push
  
  Sample of how to pair exercises
  
  A1. Bench Press
  A2. Bent Over Barbell Rows
  
  You can rest 60 seconds between A1 and A2
  
  You also want to mix the reps/tempo/TUT(time under tension) week to week - one week do 5 reps next week do 10 then repeat.
• OPT

  26 Jan 07, 09:21

  one more thing... use a stopwatch to time your rest intervials
• Xiao Bao Ge

  26 Jan 07, 20:07

  OPT, I wanna ask that whether multivitamin, vitamin C and fish oil consume in the morning or night? Does it matter?
• OPT

  26 Jan 07, 22:23

  not really - but should take with food. the fish oil you should be taking all day (6-12gms per day)
• Xiao Bao Ge

  27 Jan 07, 09:28

  Btw, more weight less reps izzit correct? Hope you dont mind I ask too much, at least keeps the forum alive a little bit. Haha...