Results 1 to 2 of 2
  1. #1
    clockworks's Avatar
    clockworks is offline Anabolic Member
    Join Date
    Jul 2002
    Location
    texas
    Posts
    2,031

    my workout (plz comment/help)

    hello,
    i used to workout a bunch in highschool. i got my bench pretty high for someone my size. since then college has turned me into a beer drinking, tail chasing, lazy bum. i'm back into working out (on week 6 now) and i want results, damnit!

    i'd like to share my stats, workout, and diet and i'd like to hear yall's opinion. also, keep in mind that i want huge biceps and chest...although they are both kinda week points for me, i'm determined to get them big.

    8-5-3 means three sets of eight reps, then five reps, then three reps, usually middle and/or last set is to failure.

    stats:
    22 years old, 5'8'', 145lbs

    workout:
    day 1:
    bench 8-5-3
    incline or decline bench 8-5-3
    cable or machine flys 8-5-3
    3 different tricep exercises each 8-5-3
    3x25 incline situps

    day 2:
    3 different back exercises 8-5-3
    4-5 different bicep exercises 8-5-3
    5x25 crunches

    day 3:
    4-5 different leg exercises 8-5-3
    shrugs 8-5-3
    same chest routine as day 1
    3x25 leg raises

    day 4:
    same bi routine as day 2
    5x25 ab machine

    diet:
    smoothie (25g protein)
    oatmeal
    meaty spagetti (20g protein?)
    meaty spagetti (20g protein?)
    eggwhite omlett (30g protein)
    steamed veggies
    eggwhite omlett (30g protein)

    i've been doing this for about 6 weeks now. no six pack, no huge biceps, no huge chest. whats the deal?? =)

    am i overworking my bi's and chest? they don't stay sore for more than a day, so i figured putting them on a two day cycle is fine. also, what do yall think about the 8-5-3 routine? am i not doing enough reps? i am using a lot of weight, i usually fail on the middle and/or last set. i haven't gained any weight either since i've started...arg.

    thanks a ton for the help,
    christopher

  2. #2
    Tapout's Avatar
    Tapout is offline Senior Member
    Join Date
    Feb 2002
    Posts
    1,577
    welcome bro
    first i like the 8-5-3 reps scheme i think its perfect and i follow something simular
    second when you are sore for a day then the next day not sore then its the next day before growth starts--recover before growth--sore just because not sore dont mean not growing
    third your workout looks pretty good except that 4th day bis and cable flys --you got to have steak before you can cut it--cables cut so drop them and do dumb bell flys

    i follow a 3 day per week mon-wed-fri training
    chest-shoulders-tris on mon
    back-traps-bis on wed
    legs on fri
    as i have told many people on the board that when i started training i was 151lbs,many years later of 5-6 day per week training i was at 200lb area. i dropped to 4-5 days training and went to 220 area. then i dropped to 3 days per week and i'm at 242 and getting hard and very lean.(also 5'10")
    i think you would do good with a 4 day training i would do
    day 1 chest-shoulders
    day 2 back-traps
    day 3 arms
    day 4 legs
    or 3 day per week
    day 1 chest-shoulders-tris
    day 2 back-traps-bis
    day 3 legs
    it takes a while to see really noticable gains espically if your clean-dont get discourged and keep doing what your doing with possibly those suggestions
    pm me if you need to i'll give you my entire workout

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •