Yes i’m a new member, however i visit this site on a regular basis…
I’m 5 11" and 150lbs…(wayy to skinny)… although most people think i’m about 165…
I started lifting weights consistently since 01/09 yep 6 mnths ago. However i have had gym binges for a couple yrs (chest and biceps took up 70 % of my work out time during that period)
Flat- 135x10,185x8,205x5,215x5,225 3x5
Incline DB- 45x10, 50x7, 60x5
machine fly- 2 drop sets starting from 145 ending on 70
20 pull ups (warmup)
Chins(palms facing each other) 2x15, 2x10
Hammer strengh rows unilateral/ bentover BB rows 3x10 @ 135
Front Squat- smith machine 135x10, 185x10, then i do singles @ 245
Back Squat- 135x10, 185x10(ATG)…4x5 @ 225 (parallel)
superset of legs curls and leg extensions for 3 sets
i do standing calf raises btw each squat set…i start with really heavy weight HIT sets of 5 reps…trying to get all the way to my big toe…when i could no longer do it i go to light weight high reps, up to 25
Triceps- close grip decline bench press 3x10 @ 145
French press using machine 4 X10 @ 115
weighted dips 45lbs- i could do these forever i try to get 50 reps and it takes me 2 sets
Biceps- EZ B curls 90lbs 3x5 after warm up sets
preacher curls using machine 120 lbs 3x5 after warm up sets
Hammer curls using the rope
Push press 135lbs 3x5
Side Lateral rasises 20lbs(lol) i ramp up from 10-20lbs then i dropset (10,15,20,15,10)
Rear delts i use the cable crossover machine 35lbs
I only take whey protein with milk, NOTHING else and i wanna keep it that way, although i’m thinkin about muscle milk after my protein powder is done. I was able to gain 7lbs since Jan. Pure muslce(i think), bf stayed the same. I have read threads on here where guys are packing on 20-30lbs in 5 months and i’m gaining 1 lb a month.
I don’t want to go on a bulk phase but i do want to gain 1lb a week rather than 1lb a month. I dont mind gaining fat although it doesnt seem like i can. I know the typical response “eat eat eat”, but i need specific foods that will stick to my bones.
I wake up every morning and my stomach feels like i haven’t eaten in 3 days. There is no difference whether i eat right b4 bed or a couple hrs prior. I get hungry during my workouts also although i have a protein shake about 20 minutes prior. I feel like i have a damn tape worm or something.
I heard alcohol slows down metabolism so maybe i should drink a beer b4 going to bed. Also are there any other exercises to stimulate growth as u can see i do compound movements and i also squat and DL.