"Old" New Guy's Routine

[cavman]

I've been working out off and on for about 5 years. Mainly at home with free weights in the basement. I would stick with it for 6 to 8 weeks than slack off for no good reason. Finally joined the local gym in town and have only missed a couple of workouts in 4 months. I try to use the Max-OT program and adjusted it for my space and equipment limitations. I'm 51, 5'11", and 212lbs. I work 11 PM to 7 AM and hit the gym on my way home. I have an EAS protien shake and a teaspoon of BodyForce Creatine with juice, or in the shake before I leave work. Try to eat a good meal after workout then crash for about 4 hours. I eat dinner with the family then try to get a few more hours of sleep before work. Here is a sample of my routine:

Day 1 Chest
BB Bench Press 3x6
Incline BB Bench Press 3x6
Chest Dips 9 7 6 no added weight
Cable Crossover 2x8
Low Pulley Cable Fly 2x8

Day 2 Back/Biceps
BB Row 3x6
Pullups assist machine 3x8 95lbs assist
Seated Cable Row 3x8
Wide Grip Pulldown 2x8
Shrugs
Weighted Lumbar Ext. or Goodmornings 3x8
EZ Baar Curls 3x6
Incline DB Curls 3x6

Day 3 Legs
BB Squats 3x6
Leg Ext. Nautilus 2x6
Leg curls Nautilus 2x6
Stiff Leg Deadlift 2x6
Standing Calf Raise Smith Mach. 3x6
Seated Calf Raise 3x6

Day 4 Shoulders/Triceps
Seated BB Military Press 3x6
Lateral Raise Nautilus 2x6
EZ Bar Upright Row 3x6
Bent-over Cable Raise 2x6
Reverse Cable Crossover2x6
Lying EZ Bar Triceps Ext. 3x6
Cable Pressdown w/short Bar 3x6
Close Grip BB Bench Press

[cavman]

I would appreciate any critique of this routine.

[cavman]

I try to squeeze ABS and Cardio in somewhere. I Hate Those!!!

[MONSTAFACE]

in not the best on critiqueing routines but my little 2 cents is try to do abs before your workout. once i stopped doing them for a while i would always say that i would do it when im done and wound up never doing it. try doing it before everything and it sort of becomes your routine and that way you never miss it because it is always the first thing you do

[cavman]

Thanks for the tip. Is twice a week good or every workout?

[MONSTAFACE]

uuuuummm somebody else would be able to tell you better than me. i honestly do it every workout. but i think it also depends on if you are doing weighted exersices. i think twice shoul dbe good but as soon as someone elses looks at this thread they will tell you

[_Wolf_]

what are your goals?

Monstaface: i would disagree. if i was to do heavy squats, deads or over head presses on any day, i would NOt want to do abs before my workout. exhausting them before these key lifts will definitely lead to an injury for me.

[Eric3237]

Yeah, anything that detracts from your performance on the big lifts is not worth it. I'd rather skip abs altogether. If you think about it it one reason we freqently skip abs after a workout is that we know it's kind of exhausting. But your definitely don't want to fatigue any of your core before a workout.

[MONSTAFACE]

word. well i was just referring to what i did on a regular. and i perfectly understand why you wouldnt want to do them before hand. but if i didnt do them before i would have never done it. so i just said what i normally do. at first it was hard for like a week or so, but then i was good. thats why i said im not good at critiqing programs, i just gave up a little of what i do.

[Eric3237]

I know, Monsta. And honestly it depends on your goals as well and how you work out. I wouldn't be correct to say "never" do abs before. It completely depends on before WHAT. There are not absolutes and everything must be qualified