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Thread: something wrong with my workout?
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07-03-2003, 08:56 AM #1Junior Member
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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.
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07-03-2003, 09:53 AM #2
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
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07-03-2003, 11:26 AM #3
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 luckLast edited by AandF6969; 07-03-2003 at 11:28 AM.
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07-03-2003, 12:42 PM #4Originally Posted by AandF6969
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07-03-2003, 12:44 PM #5
pfff
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07-03-2003, 02:35 PM #6Junior Member
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thanx for your help guys.
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08-01-2003, 06:14 PM #7New 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
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08-01-2003, 09:19 PM #8Junior 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.
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08-01-2003, 11:01 PM #9Junior Member
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Originally Posted by AandF6969
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