This is my first time posting here, but I’ve been reading/researching T-Nation since January. First a little history; I’m 21 years of age and 5’9", I started “working out” 16-17 months ago at an extremely skinny 130 pounds, then after discovering T-Nation in January I began to really train (then at 140).
Thanks to a wealth of great information here and a call to Dr. Berardi, I stopped eating like an anorexic and began eating everything in sight and squatting. I weighed in yesterday at 168, still skinny, but happy with my progress so far and have fortunately stayed relatively lean (although I understand some fat gain will be inevitable).
My goals are to gain as much weight and strength as possible.
Here are some of my lifts 17 months ago/8 months ago/Now:
BB Bench Press
Inclinde DB bench (full ROM)
Squat (Breaking parallel)
Don’t know/225x1/350x1 no problem
Obviously my squat and legs are lagging quite a bit, I had reconstructive surgery on both ankles a few years back and my flexibility seems to suffer in my calves and ankles, so I’ve been working up very slowly in poundage. I feel I have a tend to have some forward lean because of this.
I was wondering if anyone has some recommendations for resolving issues in lower leg flexibility.
Since finding T-Nation, I started with ABBH I/ABBH II, then moved to OVT, and now for the past month I’ve been doing Westside for Bodybuilders Bench Specialization.
Although I have made great gains with this in terms of my bench press, however I feel it is lacking for pulling exercises and legs, I would like to switch to Westside for Skinny Bastards because I do enjoy Max effort lifts but I’ve made some modifications.
I would like to change the fourth workout from strongman conditioning to a repitition lower body day.
Here it is:
Workout 1 - Max Effort Upper Body Sets / Reps
ME - BB Bench Press ME x 3-5
SL - Incline DB Press 3-4 x 6-10
ROW (superset) - Bent over DB Row 3-4 x 6-12
Rear Delt (superset) - Standing DB press 3-4 x 6-12
BICEPS - EZ Bar Curls 3 x 6-10
ABS - Hanging Leg Raises/Weighted Crunches CIRCUIT
Workout 2 - Max Effort Lower Body Sets / Reps
ME - Back Squat ME x 3-5
UL - BB Lunges 3 x 8-12
HAMS - Deadlifts 3-4 x 6-15
NECK (superset) - Shrugs 3-4 x 6-10
GRIP (superset) - Rack Pull 3-4 x time
Workout 3 - Repetition Upper Body Sets / Reps
ME - Weighted Dips ME x 3-5
CHIN (superset) - Weighted Chinups 3-4 x 8-12
Delt/Trap (superset) - Weighted Pullups 3-4 x 8-12
Medial Delt - Lateral Raises 3-4 x 8-15
BICEPS (superset) - Hammer Curls 2-3 x 8-12
TRICEPS (superset) - Decline Skullcrushers 2-3 x 8-12
ABS - Hanging Leg Raises/Weighted Crunches 2-3 x 10-15
Workout 4 - Repetition Lower Body Sets / Reps
Back Squat 3-4 x 8-12
Front Squat 3-4 x 8-12
DB Lunges 3-4 x 8-12
Back Extensions 3-4 x 8-12
My diet is mostly clean, although to reach my calorie requirements I head to Carl’s Jr. quite a bit. My financial situation is very fortunate, so I’m a Biotest junky, I drink Surge/take BCAAs pre-during-post workout, Flameout, creatine, Metabolic Drive etc.
I am drug free, but on impulse, have stocked up on some MAG-10 legacy for the future (obviously a few years down the road…) Sorry for the lengthy post, here are the main things I would like input on:
-lower leg flexibility
-my modified W4SB, how is the volume, exercise choice?
-I get bleading on my shins from deadlifts, are shin-guards a feasible solution?
-the dip bars at my university are angled both inward and downward from back to front, how does this change the emphasis on the various muscle groups?
-best method to deal with heartburn
Thanks for the advice, and the plethora of great information on this site.