Originally Posted by
archangel.
ron, i know you must fel bombarded by my questions, but i need your advice on something else.
I feel i've hit a sticking point in my training, mostly with chest and back. I would like your advice on whether you feel it's training, diet or aas, or a combination.
My current split is
mon: Bi's/tri's/forearms
wed: Back/traps
fri: Chest/shoulders
sat: Quads/hams/calves
i do 12 work sets for each bodypart, except forearms, traps, hams, calves and shoulders, which i do about 6 work sets for. 12 sets for lats is fine but reduce biceps, triceps, chest and quad sets to only 9. You are probably over-training.
since i'm mostly concerned with chest/back, 'll break that down.
Back:
Rack pulls 4 sets x 1, 4-6, 8-10, 8-10
low pulley row: 4 sets x 4-6, 6-8, 8-10, 10-12
wide grip pulldown: 4 sets x 4-6, 6-8, 8-10, 10-12
i then finish out with 4 sets of smith machine shrugs 4-6, 6-8, 8-10, 10-12 (increase shrugs to 6 sets) reduce rack pull to only 2 intense work sets.
You need to put rack pulls at the end of your back training just before traps and you need to increase lat width sets to 6 and lat thickness sets to 6. Add one exercise for lat width and one for lat thickness! Try high pully rows and close grip pulldowns (palms facing one another. 3 sets per exercise.
chest:
Flat barbell bench: 4 sets x 1, 6-8, 6-8, 8-12
smith inclines: 3 sets x 4-6, 6-8, 8-10
flat flyes: 3 sets x 6-10, 6-10, 6-10
i then finish out with 3 sets of side laterals x 8-10 reps, and rear laterals 3 sets of 8-10 reps. I might also do dumbell presses for 3 sets.
Diet:
250-275p everyday
100c on mon/tues/thurs/sun, then 200c on wed and fri (trying to get a boost for chest and back days)
40-50f everyday (you need to increase carbs to around 200 per day to increase size/strength)
200-220p always caomes from whole food sources like lean meat, fish and egg whites and cottage cheese, and the rest from whey powder.
All carbs come from mostly oats, whole wheat pasta, a bananna or an apple( post workout) and 10 grams or so from salsa which i use to flavour my meat/pasta.
Half my fat comes from saturated sources i.e. A little in the lean ground beef and egg yolk, and the other half from unsaturated sources like natty pb.
Total cals are about 1850-1950 on the lower carb days, then 2250-2350 on the higher carb days.
I'm on week 16 of my 20 week blast currently running 750mg/test e/week as you suggested. No ai's to suppress estrogen.
I've noticed my weight has stayed virtually the same fo the past 4-6weeks, but i was trying to shed some bf, hence the lower carb days. I'm now 95% happy with my bf% so should i increase and how much, in what macro's??
Also, another thing i've noticed, i hate stopping working out. I have a serious problem leaving the gym and not going over my alloteted sets. I usually control this, but sometimes i'll do more than i listed above.
So, what do you think? Is 20 weeks to long for me to go on aas? No! Like, has my body got too saturated or something? Or is it my diet? Or training diet n training!
oh, i get between 8-9 hours sleep, and don't do much cardio at all
thanks