Would love some critique on my workout. . .

  • jeffreyr

    Posts: 43

    Feb 15, 2010 6:02 PM GMT
    So, I've been doing a variation on the Real-Jock 12-week muscle-building program since the first week of January. Seems to be working pretty well, I think I've gained about 7.5-10 lbs of muscle. I've also upped my caloric intake to around 23-2500 calories a day. But I wanted to get some other opinions on what I could be doing better or what flaws you might see in my reasoning.

    By my estimation and from what I've seen on the forums, in order to do the program as written, It's 1.5-2 hours a day, 5 days a week. I would love to spend that much time, but unfortunately, I know that for me, it would lead to an imbalanced life and burnout pretty quickly. So, I'm willing to spend 1 hour 4 days a week in the gym (not counting changing, showering, etc), so 1 hour on the floor. I liked the concepts of the 12-week program a lot, so I made the following modification:

    Basically I move the through each of the workouts as written, but at a slower pace. Since I only go to the gym 4 days a week, it basically takes me about a week and a half to get through each "week". This means that effectively I'm doing the "push and pull for arms" workout less than once a week, for example. Also, since I need to finish a 1.5-2 hour workout in 1 hour, I cut the cardio to 15 minutes and timebox the lifting portion to 45. So I generally do one superset of 3 exercises and 2 supersets of 2 exercises, which generally fills up the other 45 minutes. In between sets within a superset, I take no more break that it takes to get from one setup to the other, etc. Generally this is no more than 20 seconds or so. Between supersets, I rest no more than 90 seconds or so, frequently more like 45-60. My heart rate monitor tells me I'm averaging about 130 BPM throughout the workout.

    I guess my biggest worry is that am I not hitting each muscle/group frequently enough. . .

    I'm pretty happy with my progress, my shoulders and back look great, my pecs are decent. Still need to lose some fat for all 6 abs to show. . .

    Thanks for your feedback, I really appreciate it!
  • Posted by a hidden member.
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    Feb 15, 2010 6:37 PM GMT
    Don't worry. You're doing fine. Carry on.
  • jeffreyr

    Posts: 43

    Feb 17, 2010 4:27 AM GMT
    Thanks very much Chucky. I'm now going to refer to this as my "Chucky-certified workout"