Here’s my first post at T-Nation. Finally made an account after lurking on these forums for quite some time.
I’m looking for some direction, a new routine to set into.
6’1" @ 205lbs. I train 5 days a week over my lunch break. (which allows me a good solid hour at the gym and enough time to grab lunch on the way back to the office)
I started ‘seriously’ lifting early this year. I’ve gained 30 lbs and a great amount of strength. I’ve lost about 5% of body fat, and this past month I’ve focused on a reverse pyramid routine on the advice of a guy who works at the gym. So here’s that…
First set = 6 reps @ 85% of 1 rep max
Second set = 8 reps @ 75% of 1 rep max
Third = 10 reps @ 70% of 1 rep max
Monday (Chest & Tris)
Iso Bench Machine
Tuesday (Back and Bis)
Seated Lo Row
Lat Pull Down
Close Grip pull down
EZ bar curls
Thursday (Shoulders & Traps)
Dumbbell Shoulder Press
Iso Shoulder Press
Dumbbell straight arm lifts
Eagle Shoulder Press
More Tricep lifts
So everything went really well with this routine. I liked it a lot because it did feel like I was accomplishing more at the time, and, a month later, I’ve added 10-20lbs on all the lifts. The downside however, is I think I’ve yanked a muscle in both my shoulders, and my knees are getting hurt from late night basketball.
What I’m looking for is a new routine that is kind to my joints, and something that will add size to my arms. I’ve had a lot of trouble working on my arms, they just don’t seem to respond like the rest of my body has.
Please let me know what points ya’ll have.