I'm not 100% done with it, but I have a minute to post right now :)
Weights:
All exercises are 3 sets - 10-12,8-10,6-8 reps.
Monday: Chest / Tris
Pushups
Db Bench
Db incline bench
Tricep Exts.
Tricep Pushdowns
Tuesday: Legs / Abs
Quad extensions
Lunges (still not sure about this see below)
Good Mornings
Leg Curls
Cable Crunches
Wednesday: Shoulders / Traps
Arnold Press
Lateral Raise
Seated Bent-over lateral raise
Shrugs
Friday: Back / Bis
Pullups (asst.)
Seated Rows
Hyper Ext.
DB curls
Hammer Curls
NOTE:
My knees are acting up, thats why no squats and the lunges are iffy.

Cardio:
Thursday, Saturday, Sunday
45 mins @ 65% effort

Diet:
2000 cals
Still haven't fleshed this out totally, but I have a spreadsheet at home (thanks john), thats got it mostly worked out -
Workout in moring, then PWO
1oz All the whey w/ 1cup unsweetened Soy Milk (200 cals, 4fat, 5carb, 22pro)
1/2 cup Oatmeal (haven't figured this one out yet)
at work:
3 3oz packets of tuna fish (90 cals, 1fat, 0carb, 21 pro)
3 Plums (while in season)
1 apple
1 1/2 cup broccoli (30cals, 0fat, 6carb, 3pro)
1oz Almonds (164 cals 14fat, 6carb, 6pro)
1oz Cashews (163 cals 14fat, 8carb, 5pro)
after work:
1oz All the whey w/ 1cup unsweetened Soy Milk (200 cals, 4fat, 5carb, 22pro)
------- not sure what to put here ------- possibly Veggie Burger
before bed:
1oz All the whey w/ 1cup unsweetened Soy Milk (200 cals, 4fat, 5carb, 22pro)

Totals (before oatmeal and dinner carbs - from fitday):
1417cals 44fat 81carb 175pro
30%,18%,52%

Let me know what you think... I've added meat (tuna) to my diet to give me some protein. I'm shooting for 20/40/40 or 20/30/50... am I missing something big? I will also be taking some fiber choice chewables to get an additional 8 grams of fiber and a daily multi.

Just real quick...what's your feeling on moving your Wednesday routine to Thursday? So you'd have, Mon, Tues, OFF, Thur, Fri, OFF, OFF

I'm not 100% done with it, but I have a minute to post right now :)
Weights:
All exercises are 3 sets - 10-12,8-10,6-8 reps.
Monday: Chest / Tris
Pushups
Db Bench
Db incline bench
Tricep Exts.
Tricep Pushdowns
Tuesday: Legs / Abs
Quad extensions
Lunges (still not sure about this see below)
Good Mornings
Leg Curls
Cable Crunches
Wednesday: Shoulders / Traps
Arnold Press
Lateral Raise
Seated Bent-over lateral raise
Shrugs
Friday: Back / Bis
Pullups (asst.)
Seated Rows
Hyper Ext.
DB curls
Hammer Curls
NOTE:
My knees are acting up, thats why no squats and the lunges are iffy.

Cardio:
Thursday, Saturday, Sunday
45 mins @ 65% effort



That is almost exactly the routine I was doing before max-ot(with squats of course) I liked to save legs for my last day though, felt like I never got that good of a workout the next day by doing them in the middle of the week. :tu:

Jason

Both are fine, I have no problem moving things around... a more balanced cardio routine wouldn't hurt :)
and moving legs to friday would be fine too...

any more tips? what about the diet?

Lose the soy milk and use water.

~SC~

Thanks for the advice... with the All The Whey, it is "Strawberry" - using Sucralose... its REALLY nasty without the soymilk to cut it. I'm going to order the unflavored when this is gone (a few days), that one should be fine in water. I know you're all about timing of meals - how does the breakdown look?

Both are fine, I have no problem moving things around... a more balanced cardio routine wouldn't hurt :)
and moving legs to friday would be fine too...

any more tips? what about the diet?

Just as a general rule, I don't ever recommend strength training 3 days in a row. You need to let your body recoup.
I've got some material right in front of me stating that research shows that the optimum training frequency for improvements in strength is three to five times per week with no significant difference noted between three and five days.
Of course a 3 day routine would have to be more total body formatted...and of course I just set myself up to be attacked, asking for the references to such blasphamy...lol. I've got 6 references attached to the material, but it'll take me till next Monday to type in the research credentials... :lol:

Thanks for the advice... with the All The Whey, it is "Strawberry" - using Sucralose... its REALLY nasty without the soymilk to cut it. I'm going to order the unflavored when this is gone (a few days), that one should be fine in water. I know you're all about timing of meals - how does the breakdown look?

Take my advice and get the Orange Isolate.

If it's not the best you've ever tasted, e-mail me and I'LL give you a refund!

Strawberry had an issue w/the sweetener being bitter, but that is now fixed. Orange however is best, and next is banana!

~SC~

I was doing M/W/F full body (HST) for 6 weeks. I really didn't like it...
I'm trying a pretty granular split this time, in 4-6 weeks I will switch it up.
I'm trying to space out muscle groups (chest and back FAR apart since they affect each other).

You'll give me a refund for All The Whey - you work for them?? :)

I'll order that right away - hows the banana?
I LOVE the taste of the strawberry in Very Vanilla Soy Milk (just like strawberry qwick) - but its got a ton of sugar, so its out for now.

Take my advice and get the Orange Isolate.

If it's not the best you've ever tasted, e-mail me and I'LL give you a refund!

Strawberry had an issue w/the sweetener being bitter, but that is now fixed. Orange however is best, and next is banana!

~SC~

I was doing M/W/F full body (HST) for 6 weeks. I really didn't like it...
I'm trying a pretty granular split this time, in 4-6 weeks I will switch it up.
I'm trying to space out muscle groups (chest and back FAR apart since they affect each other).

Not saying only do 3...I do a 4 day routine myelf, targeting seperate groups each day, much like your proposed plan. I was only commenting that I just finished reading that statement.
:D

Ok :)
So I should do (for example), Monday, Tuesday, Thursday, Friday, Sunday (then offset by one the following week)?
Or just scrap one day and meld it into one of the others?

Chest and back don't affect each other any more than quads and hamstrings, ever consider separating them?

Any way I would do GM's first, before leg extensions or lunges, but after a good warmup. If lunges don't work, try step ups. Your Ab work looks a little light?

I didn't think they did either :) but since I did chest/tris monday, and my traps STILL hurt (might be my Serratus??)... I figured I should keep them far apart
I'm already doing 5 days a week - not sure how I'd break out the hams...

Not suggesting your w/o, but I've got mine broken out as:

Monday
Shoulders/Tri's

Tuesday
Back/Bi's

Wednesday
Off

Thursday
Off

Friday
Chest/Bi's

Saturday
Legs

Depending on how heavy you're going, and how quickly your body recouporates...you need time to rest. Ab's are thrown in everywhere, and my cardio is any day for as many days, other than Saturday.
If this hasn't confused you even more...

That does confuse me a bit :)...
I'm not going very heavy - I'm shooting for failure on my last rep of hte last set.. but I havne't figuerd out my body 100% yet.

I am VERY weak in most areas.

Basically, my routine is all based around my strength training, so that basically dicates what else I do and when. So I would understand why the ab and cardio would look screwy to some.

Makes sense...
I don't know what I"m training for :) I guess mass... I want more metabolicly active tissue, and to fill out shirts in a nicer way :)

SC - you work for ATW?

No, SC doesn't work for ATW, he just likes their product. Just as I am completely satisfied with SC's diet program, I would recommend it to anybody looking for serious results. It's a form of spreading the wealth, if you will.

I just ordered the orange, and vanilla after receiveing the chocolate. If you have any vanilla flavoried stuff try mixing it with sugar free orange tang, It tastes like an orange julias, I used ONs Vanilla icecream flavor but I am out of that and going to try the alltheway. Bodybuilding.com isn't showing the vanilla icecream flavor now so I don't know whats up with that.

The chocolate in water is a bit like mixing a glass of coco with water instead of milk it's got a lot of chocolate in it so it kinda sucks with water. If I can up my fat grams at some point maby when I bulk I will add some heavy cream to it to fix that 5 pound problem.

I use to drink Nestle Nesquik mixed in whole milk and eat peanut butter spread salten crackers as many as I could eat, usually a whole package just before going to bed topped off with two hot dogs and oreo cookies a handfull of them with another big glass of milk, man I am lucky to still be alive! I don't drink milk anymore and I use to drink at least a gallon or 2 per week forget the glass right out of the jug.

I can vouch for orange being fantastic!