I am 6’3 185 pounds. I have been following the below routine for approximately 3 months and I have seen around a 4kg increase. But my gains have stopped?
My stats are:
Bench: 1 RM 200 pounds
DL: 1 RM 308 pounds
Squat: 185 pounds for reps don’t know 1 RM
My Diet consists of:
Morning: Either Oats or bacon with 2 eggs
Mid Morning: Banana, flax, blue berry and almond milk, date shake with teaspoon of peanut butter or tahini
Lunch: vegetables, rice, and either mince or chicken / or processed meat sandwich
Afternoon: 1L milk
Dinner: Either more vegetables, rice potatoes served with mince / chicken, usually topped off with virgin olive oil.
I completely lost my old routine which worked very well for me. I have been trying to remember it. I wrote this from memory, so please critique it, from memory it was close to my old regimen is this a decent routine?
Chest and triceps
- Flat bench 3x8, with either Incline/Decline bench 3x8 alternated weekly, push ups to failure, seated dips weighted 3x8 to hit triceps.
Back biceps and forearms
- bent over barbell rows 3x8 OR Bent over dumbbell rows 3x8, pullups wide grips to failure, wrist curls 3x8, and either concentration curls OR hammer curls 3x8.
- deadlifts 3 x 20, squats 3 x 8, front leg curls and reverse leg curls 3 x 25, lunges 3 x 8
-Military press 3x8, front weight plate raises OR upright rows 3x8, lateral raises 3x8, reverse fly 3x8
So can you guys check out my old routine, and help me improve it?