Critique my Routine and Supp Stack

[coneytt]

Hello Everyone, give me your input on this 13 week train and supps I am considering for the summer (May-July-ish).

Weeks 1-4
Volume Training
Each exercise is 10x10 (sets x reps)

Mon   Chest/ Back (Flat BB Bench/ Deadlifts)
Tue    Legs/ Shldr. (Squats/ Seated BB Press)
Wed   Off
Thu    Chest/ Back (Incline BB/ Rows)
Fri     Legs/ Shldr. (Front Squats/ Upright Rows)
Sat    Arms          (BB Curls/ Overhead DB Extension)
Sun   Off

Weeks 5-8
Intensity Training
4 Exercises, 4 Sets, 10-12 Reps

Mon   Back
Pyramid (5-4-3-2-1-1-2-3-4-5) Wide grip Pull Ups w/ Push ups
Deadlifts
Close Grip Pulldowns
Rows (T, DB, BB, Seat)

Tues  Chest
Pyramid (5-4-3-2-1-1-2-3-4-5) Wide grip Pull Ups w/ Push ups
Flat Bench
Incline Bench
(SS) Pull Over w/ Flies

Weds Legs
Squats
Leg Press
Stiff Leg Deads
Leg Extension

Thur Shoulders
Seated Press
Snatch
Bent Rev Flies
(SS) Front/ Side Raises

Friday Arms
BB Curls
High (1 arm) Machine Curls
Overhead DB Extension
Cable Press Downs

Off Sat/ Sun

Week 9 No weight Training Just Cardio

Week 10-13
Modified Spartan 300
Exercises are all 1 Set, 30 Reps

Monday
Push ups
Incline Bench
Pull Ups
Body Rows
Squats
24in Box Jumps
Machine Crunched
Leg Lifts (Side to Side)

Tuesday
Push ups
Flies
Pull Ups
Dead lifts
Alt. Lunges
Machine Press
DB Side Raises
Leg Raises
Flutter kick
BB Curls
Hammers Curls
Push Downs

Wednesday
Push ups
Decline Bench
Pull Ups
Body Rows
High Bench Steps (As though you are running in place making each foot touch the top of the bench, w high knees)
Mountain Climbers
1 Arm Overhead Snatches
DB Low to High YMCA (Start with 2 DB on the ground pick them up like a Deadlift while standing extend arms above head)
Overhead 1 Arm Machine Curls
Overhead Extensions

Thursday
Push ups
Flies
Pull Ups
Dead lifts
Alt. Lunges
Football Squats (Lf foot forward, DB or weighted ball in the hands and Squat, then turn body Rt foot forward and repeat)
Machine Press
On the Ground alt. leg lifts (While holding a BB, lift legs alternating touching each plate)
Machine Crunch
Calf Raises

Friday
Push ups
Decline Bench
Pull Ups
Body Rows
High Bench Steps (As though you are running in place making each foot touch the top of the bench, w high knees)
Mountain Climbers
1 Arm Overhead Snatches
DB Low to High YMCA (Start with 2 DB on the ground pick them up like a Deadlift while standing extend arms above head)
Overhead 1 Arm Machine Curls
Overhead Extensions

Sat- Sun Off

If you are still with me, please do not forget about my supplements!!


Weeks 1-4
Advanced Muscle Brand
1-Andro
4-AD
Arom-X
Basic Monohydrate Creatine
Pro Tech Whey Protein

Weeks 5-8
Creatine
Pro Tech Whey Protein

Week 10-13
Lipo 6
Oolong Tea
Pro Tech Whey Protein

Okay Everyone, Tell Me What You Think Of both, My 13 Week Plan & Supplements 

[p.s.]

IMO you'll make the best gains if you just run the intensity routine using lots of volume, and as far as supps go all you need is a solid protein powder, flax oil, creatine, multi vite/min x2 per day, and maybe a solid metabolism booster like ECA to get the job done.

Muscle is built with time under tension not singles and lots of rest, as an example my last back workout was 32 sets of reps from 8-15+ and this was done in under 1.5 hours and I had two people training with me as well (normally I would train by myself and can get this done in about an hour). You DO NOT need to switch routines around or supplements to make gains all you need to do is work very hard and stick to supplemental basics that have been shown to work.

[coneytt]

I only suggested it for a few reasons:

1) I know, in the volume training, those movements are key to building a strong core/ foundation.
2) I thought it would be cool to change up a bit, once a month.

Luckily I have a body that every workout I see results, FAST. However, I plateau even faster. So I thought by changing things up a bit, high volume low intensity, high intensity low volume, non-weighted high rep, etc would  do some good.

But, i'll take your advice and run with it.

Thanx

[p.s.]

Coney all ya gotta do to change things up a bit is to switch the exercises around so say on chest day if you always start wil bench then do pec dec first followed by inclines and then do the bench in other words reverse the order of the workout and this will be enough of a change to stop you from adapting.

Although my exercises are generally the same for each bodypart I will change up the order on a regular basis, as an example on that back day I spoke of we would do a rowing movement for say 4 sets then go to a pulldown type of movement for 4 sets and back again to another rowing movement, pulldown movement etc. I even threw some supersets in there just to speed things up. However if it was just me I may have done a double split IE rowing/thickness work in the AM and pull down/width work in the PM, but the exercise would be the same.

To avoid adaption just don't get into a rut and keep things interesting for both mind and body.

[coneytt]

I understand where you are going.

Thanks for the help. 

[p.s.]

I understand where you are going.

Thanks for the help. 

I'll do what I can to help you reach your goals!

[Jack Tragic]

OK. Hi buddy! imo...run the ph's for no less than 20 weeks minimum as they won't even BEGIN to kick untill week 5 to 8. Training looks as though you may have gotten a PT. That's cool I guess for the moment as I know you want so bad to drop the weight! Program looks good (imo) for this purpose. Remember though as far as supps go...creatine will in most cases, make you hold water.

[p.s.]

OK. Hi buddy! imo...run the ph's for no less than 20 weeks minimum as they won't even BEGIN to kick untill week 5 to 8. Training looks as though you may have gotten a PT. That's cool I guess for the moment as I know you want so bad to drop the weight! Program looks good (imo) for this purpose. Remember though as far as supps go...creatine will in most cases, make you hold water.

Intramuscular water retention through creatine use is a good thing (increased muscle volume, strength, and energy), but where so many people make the mistake with creatine is to consume far to many carbs and thusly they "spill-over" and hold water sub-Q. So keep the carbs to a minimum and this little water retention/bloating issue will not be a problem. Remember there is no such thing as an essential carb, so don't go eating to much and you'll reach your BBing goals of being both lean and muscular.