goat
11-08-2006, 02:16 AM
ok so here is what happens
i have been lifting since i was in 9th grade, like say 13 years old. im now 21.
i lifted seriously for HS football and i got pretty big, but since then i havent really lifted that seriously. i have on and off for a few months here and there, always staying in shape but never looking for big gains or anything. about a year and 3 months ago i started lifting a lot more seriously.
im looking to gain size and strength, im gonna start loosing fat in january after christmas break so for now i just want to worry about not gaining any more.
about a year ago i started by taking no-xplode, cellmass, and about 100g of protien, plus protiens from food. i did that cycle for about 8 weeks, gained a decent amount of muscle mass and kept that through the school year until the beginning of the summer. beause of my summer job i still lifted but not nearly as intense. as soon as i got back to school this year i started up again, trying to do everything as right as i could and i am definately happy and seeing results.
here is my workout and diet...
workout
Mon- chest and back
incline bench 4 sets 10, 8, 6, 4
lat pulldown 4 sets 10,8, 6, 4
flat bench 4 sets 10, 8, 6, 4
back rows 4 sets 10, 8, 6, 4
then i do another set or 2 of back and another set or 2 of chest, on cables or with freeweights, flys, decline etc, i do 3 sets of 10 for these, but always keeping an equal set of chest and back exercises ex 3chest/3back or 4chest/4back. it depends on how burnt out i am
Wed - bi's and tri's
all exercises 3 sets of 10
close grip bench
preacher curls
skullcrushers (sometimes incline)
cable curls
1 arm dumbell extensions
hammer curls
pull downs
some other type of curls
sometimes i throw in other random exercises using differetn bars, or doing other exercises such as dips and shit. i like to switch things up lik eevery 2-3 weeks
on wed i usually do some ab's and lower back also
Fri - shoulders and legs
military press 4 sets, 10, 8, 6, 4
front and side raises
shrugs
i also usually throw in 1 or 2 other exercises, i like to do 5 total, so many different things you can do
then squats, 5 sets of 5
extension, curl, and calf, 3 sets of 10 each
for suppliments im only taking muscle milk, 1-2 shakes a day after my workout, with a few grams of glutamine (5g/day with protien) and some flaxseed oil (3000mg total/day with meals). i know i need to step up my protien intake and i think im gonna take some creatine. should i just take like generic creatine and mix a few grams a day with water or juice (for sugar). when should i take it? what other suppliments do you guys reccomend.
my diet is something i really need to fix and i know this. i usually have a bagle for breakfast, then end up eating a burger or chicken quasadia later in the day. then ill have a burger or some chicken fingers later. and i have cereal or ramen inbetween. i know my diet isnt healthy at all so i was hoping to get some advice for this. i am at school and i dont have a kitchen, so basically what i eat has to be stuff i can buy at the supermarket or what i can get in the dining hall. i know i need to step up the fruits and veggies too, im planning on doing that. what can i do to fix my diet.
right now i weigh about 190 and my weight doenst fluctuate that much, maybe a pound or so up and down. my max bench is 225 as of monday, i havent maxed out other exercises in a while so im not sure what those are right now. i make sure that im hydrated at all times, i drink a LOT of water, and i really dont drink that much, maybe once a week MAX. i do like :marijuana though.
anyone have any suggestions for me??
i have been lifting since i was in 9th grade, like say 13 years old. im now 21.
i lifted seriously for HS football and i got pretty big, but since then i havent really lifted that seriously. i have on and off for a few months here and there, always staying in shape but never looking for big gains or anything. about a year and 3 months ago i started lifting a lot more seriously.
im looking to gain size and strength, im gonna start loosing fat in january after christmas break so for now i just want to worry about not gaining any more.
about a year ago i started by taking no-xplode, cellmass, and about 100g of protien, plus protiens from food. i did that cycle for about 8 weeks, gained a decent amount of muscle mass and kept that through the school year until the beginning of the summer. beause of my summer job i still lifted but not nearly as intense. as soon as i got back to school this year i started up again, trying to do everything as right as i could and i am definately happy and seeing results.
here is my workout and diet...
workout
Mon- chest and back
incline bench 4 sets 10, 8, 6, 4
lat pulldown 4 sets 10,8, 6, 4
flat bench 4 sets 10, 8, 6, 4
back rows 4 sets 10, 8, 6, 4
then i do another set or 2 of back and another set or 2 of chest, on cables or with freeweights, flys, decline etc, i do 3 sets of 10 for these, but always keeping an equal set of chest and back exercises ex 3chest/3back or 4chest/4back. it depends on how burnt out i am
Wed - bi's and tri's
all exercises 3 sets of 10
close grip bench
preacher curls
skullcrushers (sometimes incline)
cable curls
1 arm dumbell extensions
hammer curls
pull downs
some other type of curls
sometimes i throw in other random exercises using differetn bars, or doing other exercises such as dips and shit. i like to switch things up lik eevery 2-3 weeks
on wed i usually do some ab's and lower back also
Fri - shoulders and legs
military press 4 sets, 10, 8, 6, 4
front and side raises
shrugs
i also usually throw in 1 or 2 other exercises, i like to do 5 total, so many different things you can do
then squats, 5 sets of 5
extension, curl, and calf, 3 sets of 10 each
for suppliments im only taking muscle milk, 1-2 shakes a day after my workout, with a few grams of glutamine (5g/day with protien) and some flaxseed oil (3000mg total/day with meals). i know i need to step up my protien intake and i think im gonna take some creatine. should i just take like generic creatine and mix a few grams a day with water or juice (for sugar). when should i take it? what other suppliments do you guys reccomend.
my diet is something i really need to fix and i know this. i usually have a bagle for breakfast, then end up eating a burger or chicken quasadia later in the day. then ill have a burger or some chicken fingers later. and i have cereal or ramen inbetween. i know my diet isnt healthy at all so i was hoping to get some advice for this. i am at school and i dont have a kitchen, so basically what i eat has to be stuff i can buy at the supermarket or what i can get in the dining hall. i know i need to step up the fruits and veggies too, im planning on doing that. what can i do to fix my diet.
right now i weigh about 190 and my weight doenst fluctuate that much, maybe a pound or so up and down. my max bench is 225 as of monday, i havent maxed out other exercises in a while so im not sure what those are right now. i make sure that im hydrated at all times, i drink a LOT of water, and i really dont drink that much, maybe once a week MAX. i do like :marijuana though.
anyone have any suggestions for me??