first off the first part of my post oddly enough is well… odd but here we go.
im 22 years old , i have always been into bodybuilding and really started when i was 19. i went hard for a whole year and managed to get gains from when i started. before i started in 2008 i was 150 lbs. and in 2010 i was 170lbs all the way till mid 2011.
at the beginning of 2011 i decided to do a little science, so i quit bodybuilding and only ate 3 meals a day , sometimes bad ones lol. but my weight stayed the same until november of 2011.
i wanted to see how my genetics would hold up to see if that was the problem and they did. body never changed.
Arms - 15" Bench - 180 lbs 10x4
Neck - 16" Shrugg - 320 lbs 5x5
Chest - 43" curl - 80 lbs
I recently started working out hard in the new year and wow , i have no idea what’s going on , though some people say i look like i have lost weight that’s impossible lol because now…
190lbs , 10% bf
Arms - 16 1/4’’ Bench - 290lbs 8x6
Neck - 18" Curl - 120lbs 8x6
Chest - 46 1/2 ‘’ Shrugg- 540lbs 8x6
F arms - 14 1/4 ‘’
My bodyweight increased 20 lbs in 8 months. lol and yes i weight myself on empty stomach and naked lol.
but anyways i do not want to hit a plateu because i am striving for 20" arms and 60" chest by im 30. my diet is pretty solid at the moment , its just i could use some tweeking on my routine, here it is. off the record i have extremely large damn traps and i wish i could get the rst of my body to be the same. ugh
Monday - Chest & Biceps
Benchpress - 8 , 8, 8, 6, 8, 4, (3) 290lbs
DB Bench - 8,8,8,8,6,5,4 70lbs
decline press - 8,8,6,6,4 300lbs
DB Flys - 8,8,6,6,5, 50lbs
Pullovers - 10 ,10 ,10 , 7 , 8, 60lbs
- pump with pushups superset with crossovers -
Bar curls - 120 lbs , 8 , 8, 8, 6, 5, 4
Ham curls - 55lbs , 8 , 8,8,8,8, 5, 3,
Preacher curls - 110lbs 8 , 8, 8, 8, 5, 4
Concen curls - 45lbs , 8,8,8,8,8,8
Pump with 21’s and light cable curls -
Tuesday: Shoulders and Triceps
Side raises - 45lbs 8x6
Db Arnold presses - 50lbs 8x6
Military press - 100lbs 8x6
Bar rows: 155lbs 8x6
delt flys : 40lbs 8x6
- pump with low cable flys -
Tricep pressdowns - 150lbs 8x6
Tricep bench - 150lbs 8x6
skull crushers - 100lbs 8x6
pump with overhead ext.
Wednesday is off
thursday : Traps and back
Shruggs - 530lbs 8x6
Upright rows - 120lbs 8x6
Deadlift - 500lbs 5x8
Lat pulldowns - 120lbs 8x6
single arm rows - 80lbs 8x6 very slow
power cleans - 200lbs 8x6
Friday - Legs and forarms
Squatts - 300lbs 8x6
Leg press - 400lbs single leg , 5x5
Leg ext - 150lbs 8x6
Calve raises - 8x6 200lbs
hack squatts - 110’s 8x6
Reverse curls - 120lbs 8x6
behind f curls - 220lbs
forward w curls - 150lbs both up 8x6
there ya go throw in some nice tricks and changeups , ideas anything , accept bad comments like cmon , is it really worth the extra burnt calories???
Datsvedanya , ty meish dobre dein mye droh!!!