T Nation

In Need of Tips, Program Review

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
F-Arms- 13"
Weight 170Lbs

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…

5’10
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!!!

T.T

EDIT: posted in the wrong thread.

Listen to Chris Colucci.

[quote]Remmstein07 wrote:
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.[/quote]

And you learned an important lesson from that. Correct?

What do you think you’ll have to weigh to reach those measurements?

Approximately what strength levels do you think you’ll have to reach to get to those measurements?

Can you give an example of someone who already has your goal physique?

I want details. What, exactly, did you eat yesterday?

Can you post a current picture?

[quote]Benchpress - 8 , 8, 8, 6, 8, 4, (3) 290lbs

Deadlift - 500lbs 5x8

Squatts - 300lbs 8x6[/quote]
Your squat and bench are almost identical, and you’re deadlifting 500 for 8 reps. Is that right?

A lot of your other numbers are weird as well. Bar curls and pulldowns are the same? Calf raises less than squats? Side raise as much as you DB press? I don’t wanna call bullshit, but I kinda wanna call bullshit, or at least suggest there’s either creative record-keeping or creative technique.

I agree. You should prepare yourself to accept bad comments.

You’re doing a metric shit-ton of volume. Lots of sets of lots of exercises. That can definitely be pared down so you’re working harder on fewer exercises, instead of doing such a big variety of movements. And those “pump” sets, whatever they are, I’d bet you could ditch them entirely and not even notice.

Um. That’s what she said.
???