my current workout

[justaguy]

for background I've gradually worked up toward this and am around 170 lbs 5'11. my 1rm bench was 285 when I was 10 lbs heavier (idk now). 1rm deadlift was 415 at 180lbs and squat is currently 305 at 170 lbs.

here's my roughly 2-2.5 hour workout if you were curious:

5x3 heavy squats with 5x5second pause light squat (sometimes down to barbell with no weight)
5x3 heavy bench with wide grip light bench at 10x3
3x5 light incline and decline bench focusing on form and muscle contraction
3x8 bent over rows
3x8 stiff leg deadlifts
3x10 preacher curl
3x10 skull crusher
3x8 dumbbell overhead press
3x10 calf raises
4x60second planks
15 min high intensity intervals on treadmill

I'll alternate squats with deadlifts depending on which I feel needs more work that day but these are all the bases I try to cover every 2-3 days. 3 days I'll usually do the full workout and 2 usually like 85% if my body hasn't fully recovered.

Any insight? I'm trying to cut down on how much beer I consume but generally speaking my diet is sound.

[Reach]

Goals?

Current physique? If you don't want to post pictures, list weaknesses and strengths.

More information would help if you want insight.

[justaguy]

goals are, generally speaking, low bf and under 170 lbs. pix in a min.

[justaguy]

if you have pointers on pic angles or poses lmk i actually havent bothered much w this in the past

[justaguy]

sry bout resolution

[Reach]

Yeah well, if you want to get ripped your routine is probably fine. Any routine with decent frequency works fine for cutting, just try to maintain your strength.

Honestly though you'll need to get under 160 to be really lean. I'd say another 15 lbs off your physique and you should be pretty ripped, but how lean depends on your wants obviously.

Physique wise, from what I can see, chest looking good. Back I can't really tell. Legs look proportional, calves might be small though (hard to tell from angle). Arms and shoulders lacking.

I guess your physique is what I would expect from your program, if you've been running that for awhile. You're doing tons of benching each week, and tons of squatting and SDLs which is more than enough for chest and legs.

Shoulders, arms, back will need more volume for proportionality next bulk. And or more calves depending on if you want them to grow or not (I find you need tons of calf volume more than anything else to get them to grow). I've brought mine up from 13.5 to 17 inches, though SCWolf would attest to the fact I do a ridiculous amount of calf work.

Most people assume that smaller muscles like those ones need less volume to grow but from experience, that's not necessarily true. More volume is more growth period, if you want to bring up a muscle group, add in another exercise for more volume for that muscle.

[justaguy]

appreciate the feedback will apply

[SCWolf]

Originally Posted by justaguy

2-2.5 hour workout

godbless

If you're down to do that, all the power to you, but damn. If I'm in there for over an hour it's excruciating for me.

[bboyflames]

Dem pecs