Thank you and I really enjoy and would rather have a long explanation that goes into detail.Thank you for that. The problem Im having is trying to obtain the physique I want. I have always lifted weights and stopped because of lack of results,yes id get stronger and get a little bigger but nothing that represented the hard work I was putting in,or what I thought was hard work at the time, As time went on and I got a little older,im 37 now, I have gained some more knowledge and the importance of dieting and consistancy.
My routine goes like this because of fulltime school,fulltime internship and parttime job:Saturday is chest and back, Sunday is legs, Tuesday is shoulders, and Wednesday bi's and tri's.
I alternate from one muscle group to the other,for example on Saturday I start with chins,a weak point for me thats why I start with them. Usually get about 5 sets of 6, then Ill do bench in the power rack with pins about 3 inches from my chest,10 at 135,5 at 225,then 5 sets of 3 at 295 this last time and come down to 225 for 10 reps, ill work my way up to sets of 5 then Ill probably jump the weight to 315 and start at sets of 3 again. Then Ill do some kind of weighted row for 5 sets of 3 to 5,then some kind of incline for chest,again heavy for 5 sets of 3 to 5 reps, then chainsaws with 100lb dumbells 5 sets of 3 to 5, then back to chest with some kind of flys.and finish up with low back extension.
On Sunday Ill start with Squats on the smith machine,yes I know smith machine=bad haha, but I can really keep my form solid and concentrate on my legs and my back never bothers me,usually goes like this: 10 at 135, 5 at 225, 5 sets of 3 to 5 at 335,10 at 225 then deadlifts are 10 at 135, 5 at 225, 5 sets of 3 to 5 at 355,5 at 315,5 at 225.then leg press: 5 at 360, 5 at 450,5 at 540,5 at 630, 5 at 720,5 at 630,5 at 540, 5 at 450, then heavy calfs standing,seated,and donkey,usually sets of 10-15 or at least until they burn and I wanna scream.
Tuesday: Military in the power rack with pins at shoulder level, 10 at 95, 5 at 135, 5 at 155, 5 at 175, 5 at 185, 10 at 135, then superset dumbell lat raise and rear delt 5 sets of 5 at 35lbs, upright rows on smith machine 5 sets of 5 at 75lbs, shrugs on smith machine 5 sets of 8 at 275.
Wednesday: Bi's and Tri's, straight bar curl 5 at 95,5 at 115,5 at 135,5 at 145,2 sets of 5 at 115,3 sets of 5 and a set of 7 at 95.then weighted dips,5 at body weight,5 with 25lbs,5 with 45lbs,5 sets of 5 with 65lbs,then preacher curl, 5 sets of 5 at 75,then over head dumbell ext 5 sets of 5 at 90lbs. then superset on the cable machine 5 sets of 10 with full stack of 15 plates,think it represents 150lbs.,i do a set of 10 cable curl then do a set of tricep pressdown and that is one set,i do that for 5 sets of 10
I do forearms,the weighted 4-way neck machine,abs,and calves everytime I workout.
I am eating about 6-8 times a day between shakes and meals,get about 270-300 grams of protein or close to it,never realized how hard it is to get about 1.5 grams of protein per body pound, usually and the same or maybe a little more for carbs,fats consist of mixed nuts,avacado,whole eggs,and im sure a little bad fat from other crap,carbs from oatmeal,rice,potatoes,wheat bread,wheat spaghetti,protein from eggs,milk,chicken,lean red meat,cytogainer,whey,and casein at night,I take my vitamins,fish oil,and about 1-2 gal of water a day.granted ive only been at this level of nutrition and lifting for about 3-4 months,but ive always worked out on and off and taken supps on and off,but like ive mentioned,with the help of this site I have seen the light and understand the importance of consistancy and nutrition.
so Im looking forward to seeing my results in the summer,im 6' and 225 and ive got some fat around the belly but I beleive next summer will be the first time that ill actually be able to see my abs,hopefully Thanks everyone and any critiquing is more than welcome. I look forward to any and all advice.