/!\ Wall o’ text /!\
Well I am not exactly new to T-Nation but I did not post a lot up here and I still think of myself as a beginner (see pics for proof :p).
I’m 5.9’ for 165lbs currently at 22 years. I started to train again 11 months ago, was 185lbs at that time. I first lost a lot of extra weight, dropping to 141lbs when I decided to start a proper mass gain plan eating clean.
So, since the past 6 months I regains ~24lbs, not only muscle, but mainly I would say (following Chan’s shotgun plan first and more recently Poliquin’s super accumulation thingy). I am ‘satisfied’ with the resulsts as I consider myself in shape somehow again, but its far from my objectives.
That was the intro, now my main point ^.^
I am starting on a new schedule on monday, on a regular split and would like some advice on what I made up so far. I moved to this first for a change and also to try to make my lagging chest catch up the rest.
Please just let me know if something is chocking you in this.
So on a 4 days split:
Mondays Chest / Back
Incline DB press 5 sets of 6-8 reps
Wide-grip Pull up behind head 4 sets of 6-8
Wide-grip bench press lowered to the neck 4 sets of 8-10 reps
Horizontal Rowing 4 sets of 6-8
Cable incline flies 3 sets of 10-12 reps with a 2 seconds squeeze on each rep
Close Grip Chin up 4 sets of 6-8
Dips with the elbows flared out and the torso leaning forward - no weight - 3 sets of max reps
Wednesdays Biceps / Triceps
Alternate inclinate dumbell curl, maintaining one at top while performing the other, 4 sets of 6-8
Cable rope triceps extension, 4 sets of 6-8
Preacher curl, 4 sets of 6-8
Dumbell triceps kick back, 4 sets of 6-8
One of thibs multigrip (pronated->regular->hammer) dumb curl, 4 sets of 6-8
Some abs without additional weights
Thursdays Lower dominants
Back squats, 4 sets of 6-8
Deadlifts, 4 sets of 6-8
Leg press, 4 sets of 6-8
Leg extension, 4 sets of 6-8
Calf raise, 4 sets of 6-8
Saturdays Shoulder dominants
Semi supinated dumbell military press, 4 set of 6-8
Cable behind back lateral raise, 4 set of 6-8
Vertical Standing barbell row, 4 set of 6-8
Back extensions, 4 sets of 8-10
Voyer Shrugs, 5 sets of 8-10
Core muscle training abs, lower back, sides, neck (not sure about the exact english expression, I mean passive training in push up position on my elbows for instance)
Now diet wise I started to see changes when I moved to P+C and P+F meals (no wonder), but is was still sort of messy sometimes. I will try to focus all my P+C meals after w/o now (to follow Berardi’s recommendation) and in the morning on rest days (reducting carbs as well on those ones).
My question here is, is it ok to go to a workout without carbs in the meal before (see below), also aren’t carbs necessary in the morning to stop the night’s catabolism?
Post training shake(P+C)
Post training meal(1h later, P+C [pasta, rice, wholemealbread)
Following meal(3h after the previous one, P+C [berries])
all followings (P+F)
Final question: I’ve been making steady gains of around 4.5-5lbs a month with the current intakes (mostly lean I would say). I don’t think its worth increase the food, coz even if its clean, there are really little chance to gain more (muscle) in my mind on the same period. Does it make sense?
Hmm I think that’s it. Just throw at me whatever you have that could help (advice, comments, critics), I’m open to (almost) anything :-).
Thanks in advance guys.