Quote:
Originally Posted by chips53
Well it varies.
I have 6 meals a day sometimes 7, high protein, moderate carbs, low fat. The carbs I take in are longer acting carbs, like sweet potatos. I have 2-4 shakes a day.
I train 3-4 times a week and do cardio between.
Mon-back and shoulders
Wed-chest and arms
Sat- Legs
I do abs twice a week
Back
Pull downs 3 X 6-12 (pending on weight and weekly routine sometimes more reps for cutting)
Dumbell rows 3 X 12
High row Machine -or- normal row machine 3 X 6-12
Laterall raises 3 X 10
Shoulder presses 3 X 10
Bent over rear delt raises 3 X 15
Shrugs 3 X 15-20
This week I have been doing those all with 4 sets, slightly lighter weight and punching out 5-10 more reps each set, just switching it up.
Chest and Arms
Flat bench 3 X 6-10
Incline dumbell 3 X 12
Flys 3 X 12
Skull chrushers 3 X 12 with tricep bench style lift after each set for 5 reps
Tri push downs 3 X 10
Tri Extensions 3X 10-12
Barbell bicep curls 3 X 12
Preacher or reverse curl right now 3 X 10
Not sure the name of the machine but it has the extended handles and I usually do three sets and the last one a drop set
Legs
Calf raises 3 X 12
Donkey raises 3 X 15
Let extensions 3 X 8-10
Leg press or squats 3 or 4 sets by 10 X 15
Leg curls 3 X 12
Abs I use the twisting machine
a crunch machine that you use legs with
Then leg raises
Some stats
Flat bench 235lbs for 5
Incline dumbell 90lbs for 8
Squat 440 X 6 used to do 350 for 25-30 reps in highschool for football
Leg press about 950lbs for 8
Dumbell row 130's for 12-15
I do dead lift once in a while for a couple weeks at a time to shock new muscles
I was doing 350 last time
I feel I am moderately strong with some areas and lack in others, but its ok I am working on it. Im not looking to gain strength, just size and quality, that will always be my goal.
I want winni for lean mass, clen for fat loss (not fat really, but I know it helps reduce catatonic states and promotes light growth) and dbol at just 25mg a day. I dont want to use a lot of dbol so I dont bloat. Arnold and the old pros from what I heard only took 15-25mg a day. I have friends who have done dbol at both 25 and double, I feel the one who took 25 looked far better than 50, though he wasnt as big, but was deffinately not super puffy.
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this routine would be my first guess as to why your not gaining. I see 3 sets of 10, and 3 sets of 12 everywhere in there, thats not a mass/strength program. All this bi, tri, isolation work is counter productive, you dont need all that crap, your overworking your smaller muscle groups, and its holding back the larger ones.
I'd suggest a 5x5 (either Bill Starrs which I personally love, or the Rippetoe version everyone else seems to like) concentrate on the big 3 lifts, and up your cals slightly.
You also seem set on adding mass and cutting bf at the same time. It is one of the hardest things to do, and you will frustrate the hell out of yourself trying. Just pack on quality mass for a few months, then slim up afterward, trust me its the way to go.