I need another person’s option.
I am 25years old and about 5 years ago started out at 140lbs at 5’6. I normally did the same old splits over and over again for years. Things mentally started to change for the best.. I started eating right, pro/fat pro/carb (will list diet at bottom) along with bumping my calories into the 3500ish area. I then found that compounds where the way to go (so I read) especially for people of my size (smaller guys). So now I am eating a lot more, I am doing compounds movements and I also decided to do fullbody workouts 3x a week. I originally followed Chad Waterburys workout for 3x a week on T-natiion. Well I naturally gained weight till about 160ish which I didn’t think was bad at all(+20lbs). As we all do, I wanted more. I then decided to hit the juice. I am on Test e 500mg a week with 2 shots a week (mon-morning thur-night). I am also taking 20mg of nolva daily. I am in my 8th week of the cycle which I planed on running till 12 weeks and my weight is currently 172lbs (about +12lbs). I kind of fell off the wagon with Chad Waterburys plan and started doing my own heavy compounds routine but using most important parts from Chad’s originally write up. I workout mon wed and fri and normally do 5 compounds movements and 2 isolated movement. I have seen to hit a wall. I cannot reach my goal which is 180lbs. I have been eating so much that I even started to try and eat junk food to get there. I already find myself trying to plan my next cycle but I don’t want to workout for the gear. I want to be able to workout on my own and gain and let the gear be a extra incentive. Any advice you can offer me would be awesome.
Diet:
I try to eat 8 meals a day consisting of 430 calories a meal. I mostly stick to steak, lean ground meat, chicken , cottage cheese , eggs, fish, etc. For my fats I use natural PB and olive oil in my shakes.
This is how to try and plan out of meals
Wake up eat – Protein shake with oats blended, 3-4 whole eggs
After breakfast – two hamburgers with com PB
Lunch – 2 chicken breast, try and get veggies with this w/almounds
After lunch – fish with PB
Before gym 10-12 egg whites w/ brown rice
After gym shake – 2 scoops of whey with dex/malt
Post post gym- steak w/ rice
Before bed- cottage cheese PB or a small shake w/ olive oil
That is the idea of how I plan my meals.
My workout:
I am going to list the first two weeks of my made up workouts
None of the number include bar weight
**The goal rep was reach unless there is parenthesis with the rep number in it.
Monday 4x5
Squats 160 – 180 -180 – 180
BB Bent over rows – 90 -120 -120- 120
DB should press – 50 -55 -55 -55
Db chest press -75-85-85-85
BB curls 25 – 30- 35- 35 (only 4 reps then drop set)
Rev grip cable pull down 106-132-144-144
Wed 4x8
Deadlift 160-230-250- 250(7)
Standing BB m presses – 40-50-60-65 (7)
Assisted machine pull-ups 104-104-104(7) -96
Incline DB chest press 55-65-70-70 (6)
Hammer curls 30-35-35-35
Skullcrushers 50-70-70-70(5)
Fri 3x15
Squats 140-160-160
Palms out bent over row 90-100-100 (13)
BB upright row 25-25(12) 25 (12) drop set to 0
Decline DB press 65-70 -70
Seated db curl 30 (9) 30 (8) 30 (7)
WEEK2
Monday 3x8
Pull ups close grip BW (no machine) 11 – 6 – 4
Incline DB press 65- 70- 70
Seated cable pulldown machine (behind back)- 140 – 150 (5) 130
Hack squats 140- 140- 140
DB should press 55 – 60 – 60(5)
Grip workout , heavy bar pull. Just lift heavy BB and hold it
Wed 3x5
BB m press 70-75-75-75
BB bent over row (focus on form) 105-105-105-105 (thought I was doing wrong but I wasn’t)
Chest DB press 85-85-85
Dead 180-230-230
EZ curls 60- 60(3) form ! 50 (5) 50(4)
Skipped smith close grip (ran out of time at gym)
Fri 4x8
Sumo deads 180-230-250-250
bb- m press 70- 80(7) 75(7) 75(6) 70(7)
decline db press 75-80-80-85
wide asst pull-ups 104-112-112-96
dips (BW) 12-12-12-17
heavy pulls (grip)
That’s a little look into what I have been doing. The numbers might not be the greatest but I am trying to keep good form on my lifts. I can see that my strength has gone up but not so much my weight(past 172). I can tell that my stomach in getting bigger ! I understand I am bulking but it still tends to bother me a little bit . I did some quick measurements before cycle :
Thigh just about 22”
Bi- 15”
Chest 38”
Calves 16”
Currently
Thigh 22 and a half
Bi 15 and a quarter
Chest 40
Calves 16 and a quarter
So I mean there is come growth but for where I want to see it I do not. I want bigger arms and chest. Now I now I didn’t list flat BB chest press because I never have a spotter so I am always afraid to do them but I am going to try and go light and see how it goes. Well tell me what you think. Man I can’t believe I typed all this shit out !
I also hear compounds, compounds but it seems i am the only one that does them. Are splits maybe more my thing or should i just give the compounds more time ?
I was thinking with bi's for example i am only directly hitting them 3 times a week. Once mon , wed , fri. Enough ? I guess i just don't get the pump that i use to when i did splits.
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Originally Posted by JuiceHead25
