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  1. #1
    NSHOOTER320 is offline Junior Member
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    Sep 2002
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    something wrong with my workout?

    I've been working out for a few years now and i haven't been having as much success as i wanted. Week after week i stay at the same weight as i did the week before and it's been getting really frustrating. I've been eating like hell so i don't think it's the diet that's keeping me from bulking up so here's my workout...

    Mon:
    Flat bench: 6x5x4x3
    Incline: 8x8x8
    Decline: 8x8x8
    skull crushers: 10x10x10
    Cable flies: 10x10x10
    Tricep pulldowns: 10x10x10
    dips: 2 sets until failure

    Tues:
    pull ups: 2 sets until failure
    Lat pulldowns: 8x8x8
    upright rows: 8x8x8
    DB rows: 8x8x8
    cable rows: 10x10x10
    barbell curls: 10x10x10
    preacher curls: 8x8x8
    isolated curls: 8x8x8

    Thurs:
    Squat: 6x5x4x3
    Hip sled: 10x10x10
    leg curls: 8x8x8
    standing calves: 10x10x10
    seated calves: 10x10x10

    Friday:
    DB shoulders: 8x8x8
    shoulder press: 8x8x8
    military: 8x8x8
    barbell shrugs: 10x10x10
    DB shrugs: 8x8x8
    upright rows: 10x10x10
    lateral/forward raises: 10x10x10

    If you guys find any alterations you tihnk would be beneficial or any suggestions, it will be greatly appreciated. Thanx.

  2. #2
    TheMudMan's Avatar
    TheMudMan is offline Retired~ AR-Hall of Famer
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    What are your goals? Like are you more into power lifting body building?

    One thing I would change is not ot go under 6 reps on any of your lifts. I think anything lower is just a waste. I try to stay between 8 and 12 reps but that works for me.

    I would try something like this... JMO
    Don't worry about reps hit the muscle hard and try to get 8 - 12 reps

    Mon:
    Flat bench: 3 Sets
    Incline: 4 Sets
    Decline: 3 Sets
    DB flies: 3 Sets

    skull crushers: 4 Sets
    Tricep pulldowns: 4 Sets
    Weighted dips: 4 Sets

    Tues:
    Pull ups front: 4Sets
    BB rows: 4 Sets
    cable rows: 4 Sets

    barbell curls: 3 Sets
    preacher curls: 3 Sets
    isolated or hammer curls: 3 Sets
    ******Throw some forearm exersices in here*****

    Thurs:
    Squat: 5 Sets
    Hip sled: 5 Sets
    leg curls: 5 Sets

    standing calves: 10x10x10
    seated calves: 10x10x10

    Friday:
    **DB shoulders: 3 sets
    **shoulder press: 3 sets
    **military: 3 sets
    Side laterials 3 sets
    Bent over laterials 3 sets
    upright rows: 3 sets
    ***barbell shrugs: 4 sets
    ***DB shrugs: 4 sets

    **Pick only one of these 3 to do
    ***Pick only only one these 2 to do

  3. #3
    AandF6969's Avatar
    AandF6969 is offline Made Up Of Wires
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    Have you really been "eating like hell?" You gotta eat a lot to gain weight, man. I'm on a bulking cycle right now and this is what my food plan looks like.

    10:00 - 4 eggs/bowl of cereal = 32g protein

    12:30 - protein shake = 44g protein

    4:00 - chicken alfredo, 1/2 can tuna, 1/2 pizza, handful of peanuts = around 60g protein

    6:30 - protein shake = 44g protein

    9:30 - steak, yogurt, bowl of cereal, 1/2 can tuna, toast = about 50g protein

    12:00 - protein shake with milk = 52g protein

    4 or 5 AM - protein shake = 44g protein

    AND don't forget the water! Muscle is 70% water so you have to drink a lot. It helps with food absorption also.

    Just an example, I'm about 187 and on Mag-10 (androstendione) and Pinnacle GroTropin (Tribulus, Chrysin, hGH precursor). I think the bulking cycle is working well because yesterday I benched my old max twice after 5 worksets. That was after a week and a half of my 4 week cycle.

    Try MudMan's workout program (he's a smart dude) and give my food program a look over. Good luck
    Last edited by AandF6969; 07-03-2003 at 11:28 AM.

  4. #4
    AndroholiK's Avatar
    AndroholiK is offline Junior Member
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    Santa Monica
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    Quote Originally Posted by AandF6969
    Have you really been "eating like hell?" You gotta eat a lot to gain weight, man. I'm on a bulking cycle right now and this is what my food plan looks like.

    10:00 - 4 eggs/bowl of cereal = 32g protein

    12:30 - protein shake = 44g protein

    4:00 - chicken alfredo, 1/2 can tuna, 1/2 pizza, handful of peanuts = around 60g protein

    6:30 - protein shake = 44g protein

    9:30 - steak, yogurt, bowl of cereal, 1/2 can tuna, toast = about 50g protein

    12:00 - protein shake with milk = 52g protein

    4 or 5 AM - protein shake = 44g protein

    AND don't forget the water! Muscle is 70% water so you have to drink a lot. It helps with food absorption also.

    Just an example, I'm about 187 and on Mag-10 (androstendione) and Pinnacle GroTropin (Tribulus, Chrysin, hGH precursor). I think the bulking cycle is working well because yesterday I benched my old max twice after 5 worksets. That was after a week and a half of my 4 week cycle.

    Try MudMan's workout program (he's a smart dude) and give my food program a look over. Good luck
    I don't want to seem mean or anything, but u dont eat a whole lot. I mean your not eating little but when u refer to eating a lot, that isnt much bro. i have that amount of food before 3 aclock. Comeon man..

  5. #5
    AandF6969's Avatar
    AandF6969 is offline Made Up Of Wires
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    pfff

  6. #6
    NSHOOTER320 is offline Junior Member
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    thanx for your help guys.

  7. #7
    skrote824 is offline New Member
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    It looks to me like your workout is kinda straight forward, try throwing some supersets in their or pyramids. I gained a lot of size and strength doing a pyramid for bench, squats and deadlifts. If you want to give it a shot, it might work.

    Pyramid: Its 7 sets. 8,5,3,1,1,1,5

    give it a try

  8. #8
    Adrock is offline Junior Member
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    Have you been using this routine or similar ones since you started lifting? If you have been try switching your routine around. Whenever I get stuck at weights for a long time, I usually switch my routine to something different. Sometimes it has to be drastically different to get me past a sticking point. If you haven't tried this, I suggest you do.

  9. #9
    slick1921 is offline Junior Member
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    Quote Originally Posted by AandF6969
    Have you really been "eating like hell?" You gotta eat a lot to gain weight, man. I'm on a bulking cycle right now and this is what my food plan looks like.

    10:00 - 4 eggs/bowl of cereal = 32g protein

    12:30 - protein shake = 44g protein

    4:00 - chicken alfredo, 1/2 can tuna, 1/2 pizza, handful of peanuts = around 60g protein

    6:30 - protein shake = 44g protein

    9:30 - steak, yogurt, bowl of cereal, 1/2 can tuna, toast = about 50g protein

    12:00 - protein shake with milk = 52g protein

    4 or 5 AM - protein shake = 44g protein

    AND don't forget the water! Muscle is 70% water so you have to drink a lot. It helps with food absorption also.

    Just an example, I'm about 187 and on Mag-10 (androstendione) and Pinnacle GroTropin (Tribulus, Chrysin, hGH precursor). I think the bulking cycle is working well because yesterday I benched my old max twice after 5 worksets. That was after a week and a half of my 4 week cycle.

    Try MudMan's workout program (he's a smart dude) and give my food program a look over. Good luck
    yea i was also gonna say that u really dont eat alot.. insted of 1/2 can of tuna it should be 2 cans or atleast 1.. and protein shake doesnt count as a meal.. and only 4 eggs in the morning?? thats nothing, it should be like 10 egg whites 1 full egg or some shit like that.. just my opinion, whatever works for u

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