Thanks Redrock and Ronny for the advice. This three week workout has worked in the past for me. The advice you have both said I did know already and I have done and will be doing in the future. But all the advice I can get I appreciate since it can sometimes take one little missing piece of information to get the gains you want. I have gained 6 pounds in three weeks naturally doing this and I don't take any protein or creatine. I eat three meals a day and I am 205. I bench 340 or 5sets of 10 at 225 and squat 450.