Criticise my work out.

[Tom (Rendition)]

I'm still making slow but steady gaint, but I don't think I'm feeling as stiff as I should the day after a workout

My split:

Chest + triceps:

Bench

Incline bench

flys

dips

that one with barbell where you are lying down on a bench and lower it down towards your head, bending at the elbow

that one with the dumbell where you standing and lower a dumbell behind your head, parallel with your body

Back + biceps:

barbell curl

preacher curl

chin up

wide arm pull up

one arm kneeling row

that machine which you pull the handles back towards your chest

opposite of a pressup using the TRX

shoulders + legs:

hand stand press ups

seated dumbell press

lateral raises

military press

calf pushes on the leg press machine

deadlift

squat....sometimes.  I've got mild scoliosis, so it really fucking hurts where it rests against my bone at the base of my neck.  I have reasonable muscular padding around my shoulders as well :s.  Anybody got any suggestions??

Not gonna lie, I neglect my legs alot, I play quite alot of 5-a-side football during the week which leaves my legs a bit stiff and not wanting to work them out.

I aim for 10*3 on all of my exercises.

I also swim once a week.

What can I do to amp up my workout?

One other thing, a few months ago I got a shin splint which put me out of any siginicant leg exercises for a few months.  it feels like i've got one in my forearm coming on, is there anything I can do to prevent splints coming on?

[Steroids]

I'm still making slow but steady gaint, but I don't think I'm feeling as stiff as I should the day after a workout:

Chest + triceps:

Bench

Incline bench

flys

dips - chest dips yes?

that one with barbell where you are lying down on a bench and lower it down towards your head, bending at the elbow - these r skullcrushers

that one with the dumbell where you standing and lower a dumbell behind your head, parallel with your body - fairly uncommon exercise when rope extentions are alot better and target all 3 parts of ur tricep.

Back + biceps: - do back b4 biceps

barbell curl

preacher curl

chin up

wide arm pull up

one arm kneeling row

that machine which you pull the handles back towards your chest

opposite of a pressup using the TRX

deadlifts typically better on back days

shoulders + legs:

hand stand press ups

seated dumbell press

lateral raises

military press

calf pushes on the leg press machine

deadlift

squat....sometimes.  I've got mild scoliosis, so it really fucking hurts where it rests against my bone at the base of my neck.  I have reasonable muscular padding around my shoulders as well :s.  Anybody got any suggestions?? u dont use the padded support that fits over the barbell?

more legs exercises - leg extentions etc.

Not gonna lie, I neglect my legs alot, I play quite alot of 5-a-side football during the week which leaves my legs a bit stiff and not wanting to work them out.

I also swim once a week.

One other thing, is there

most people do 5 exercises of 3-4 sets for chest/back/legs, 4 for shoulders, 3 for bicep/tri. u seem to be doing less, lack of time or what?

[I Meleed I]

do deadlifts on ur back day. shouldnt do squats and deadlifts on same day

[Tom (Rendition)]

Yes, chest dips...although really I feel it more in my triceps more than my chest.

There is no padding.  The free weights room on the gym I go to is like a proper iron gym.

Ok thanks for the hints and tips.

Yeh, I usually try to fit my gym sessions into an hour + 15 that I get for lunch (which really means only 40ish mins of workout).  I'll realistically probably have to stop that habit as it is holding me back for sure.

[Reevesy]

omfg lol u do biceps before back and shoulders and calves before squats, sort ur shit out you do the main shit first. the BIG compound exercises that require all of your energy and agression, not  faggy calf raises lol

[Tom (Rendition)]

omfg lol u do biceps before back and shoulders and calves before squats, sort ur shit out you do the main shit first. the BIG compound exercises that require all of your energy and agression, not  faggy calf raises lol

I do calf raises last, that wasn't in the right order.  But ok, now i know.

[Smush]

Yeah compounds before your isolations.

Deadlifts = king of back.

Dips are more for your triceps depending on how far your chest is forward.

[Reevesy]

deadlift does ur upper back too u know lol, as does romanian deadlift and rack pulls.

[Env]

do deadlifts on ur back day. shouldnt do squats and deadlifts on same day

I do deads and squats on the same day...  :mellow:

[Mr-G-Maul]

Anyone got any decent vids on deadlifts? Dont think ive saw one person doing them at my gym yet they just do squats usually.

[Tom (Rendition)]

Knees, then back.  Don't go past upright.

[Reevesy]

Anyone got any decent vids on deadlifts? Dont think ive saw one person doing them at my gym yet they just do squats usually.

ya my training log on this site. posted 1 from like 2 months ago