Hey, everyone I have been a member for almost a year now. I have been rather quiet, just reading as much as I can especially akuma’s threads trying gain as much knowledge and experience as I can. I’ve been training seriously 1.5 years now. That is when I started logging all my numbers ,thoughts and exercises, before that I was around 150 the typical kid that just kind of screwed around and didn’t have a real schedule or any real knowledge.
I’m looking to eventually step on the stage, I do realize I am no where near ready yet, but that is exactly why I’m posting in here to get some advice, so be brutally honest in a constructive way of course. I’m starting to scale up my calories, as I know I need to put on more mass. I hope I’m not missing anything for my background, if I did let me know and I’ll gladly fill you in.
I’m 5 foot 11 and 1/2 inches tall
at 190lbs
19 years old
Squat 340x3
Deadlift 405x1
Weighted dip 105x7 plus body weight
seated shoulder press 1x185
Close Grip Bench 3x245
Routine:
Monday-Legs
Squat
Hack Squat
adding db lunges back in
pull throughs
Leg Curls
Standing calf raises
Tuesdays-Delts, Bi’s, tris
Seated Shoulder press
Lateral Raises
Rear Delt flys
Close grip bench press
hs dip machine or overhead db extensions
tri press downs
Preacher Curl
Hammer Curl
Wed-off
Thurs-Back+calves
Deadlifts
Sup rows
Iso Lateral Rows
Lat Pull Downs
Shrugs
Seated calf raises
I’m thinking of switching to
weighted Wide grip pull ups
Rack pulls above the knee
then sup rows yada yada yada
Friday-Chest
Incline barbell press
Weighted dips
Flat Db presses
Cable crossovers from top
Cable Crossovers from bottom
Rotator cuff work