Alright i have used different forums before and this one seems a little more involved then some of the other ones. Heres a bit of background: 6 Foot, 173lbs, Male, 13%Bf (i did various measurements and have come up with 9-10% but i know those have to be off so this is my guess), I have been lifting for almost a year, i have been lifting with a plan since January… the difference being i would just show up in the gym and do “standard” lifts like some little newb, but in January i educated myself a bit and have seen good/ish results since then.
I plan to box, soon as i transfer schools and can get a trainer. I only want to go up to 190-195 pounds. I have been doing a program that rotates reps/sets/rest time every 2 weeks and lasts 6 weeks. Im looking to move away from that as it hovers around a 3set 8-10rep style. I’m just curious how quickly i can expect to move up to that 190 mark, I’m guessing 10months - 1 year? I like to do split days, Arms/Half back/chest day one, Shoulders/Half Back/legs on day 2, day three then is Abs/endurance. Since tonight i have moved my shoulders/legs to a 5x5 set up just to get something new in, and my Day one im doing a 3-4 set 8 rep max set up, again for something new.
Just an exmample of what i do
Warm Up: Chin Ups (just body weight) Till fail (3 secs free hang = fail), Push Ups 3 sets of 25.
A1: Bench With Dumbells
A2: 2 arm Row
A1: Bench on a machine (i maxed the little thing out so i moved to dumbells)
A2: Wide grip Pull ups
A1: Chest Dip (weighted)
A2: 1 arm row
A1: Bicep Curl (dumbells)
A2: Tri Dips
A1: Hammer Curl
A2: Tri Kick Backs
Hope the above makes sense, but that is the work load for day 1, am i doing enough… not enough? Recently i have been pushing hard to increase by 5-10 pounds a week on my bench… i have no spotter so its kinda spooky from time to time…
anyhow im benching 160 now which i know is pathetic, and i want to get it up to 210 within 2 months if possible… erm any suggestions or comments you can make?