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 Concerns over my routine


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Newbz18

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Concerns over my routine 10 February 2012 14:17 (permalink)
I'm not totally sure if this routine is working, its been 2 months and 1 week and i cant see any visible progress at all. here is my routine:
 
Monday:
DB bench press 4x5 (was doing 3x8-10 until a month in)
DB incline bench press 3x8-10
Seated DB military press 4x5 (was doing 3x8-10 until a month in)
Standing DB lat raises 3x8-10
Assisted dips 3x8-10
Rope pulldowns 2x15
 
Weds:
Squats 4x5 (was doing 3x8-10 until a month in)
Leg press 3x8-10
Leg curls 3x8-10
Calf raises 3x15
Ab machine 3x8-10
Sit ups or similar...
 
Fri:
Deadlifts 4x5 (was doing 3x8-10 until a month in)
Assisted chin ups 3x8-10
DB bent over rows 4x5 (was doing 3x8-10 until a month in)
BB shrugs 3x18-10
BB curls 3x8-10
Preacher curls 2x12-15
 
Some exercises i was stalling on so i went to 4x5 on the main compounds. Most of my exercises are increasing but my main concern is friday. Im stalling on chin ups, also by the time im at DB bent over rows my biceps are already hurting from doing the chin ups so im not progressing well with bent over rows either. Is there anything i can change to continue progress?
For example on chins ive been doing 12kg assistance and 3x8-9 for 3 weeks, aiming for 3x9 but keep hitting failure. Bent over rows has been 24kg db's 4x5, 26kg db's 4x5 with quite bad form and long rest times, and today i did 26kg db's 3x5, 1x4 with long wait and not very good form, so im stalling.
Advice? Also is the routine as a whole a good one?
 
 
#1
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    jj1981

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    Re:Concerns over my routine 10 February 2012 14:31 (permalink)
    most probably diet, add a rear delt exercise in there too
    bench 115kg x 1
    squat 162.5kg x 1
    DL 200kg x 1

    5ft 11  85kg
     
    #2
      Newbz18

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      Re:Concerns over my routine 10 February 2012 19:55 (permalink)
      what kind of exercise? How can it be diet if other lifts are increasing?
       
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        Mr Rob

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        Re:Concerns over my routine 10 February 2012 20:09 (permalink)
        In the main your routine looks fine. Some may want to change it but it's all down to personal opinion on what works for you/others.
        If you have correct form, reps to failure, taking in adequate food sources then you should see some gain.
        If not then try a new routine.
        http://www.bodybuilding.com/fun/find-a-plan-muscle-building-2039-male.html
        Bench Press 140 x 5
        Squat 150 x 5
        Deadlift 160 x 5
         
        #4
          CitizenKane

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          Re:Concerns over my routine 10 February 2012 20:10 (permalink)
          If I'm thinking of the right person, I recall you posting a very similar thread to this about a year (?) ago, except the routine was Starting Strength, and it was after that that you decided to go and do a split routine because you thought the routine you were on wasn't giving you noticeable gains. Now you've been doing a routine at the other end of the spectrum to SS, and your concerns are exactly the same. This suggests to me that the routine is not now, or was not back then, the issue.
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          Always never broke 'cos I'm usually paid.

           
          #5
            Newbz18

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            Re:Concerns over my routine 11 February 2012 12:09 (permalink)
            well i have around 2800 calories a day and 180+g of protein.
            Would it help to do wide grip pull ups instead of chin ups so my biceps are less worn out for rows?
             
            #6
              CitizenKane

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              Re:Concerns over my routine 11 February 2012 12:25 (permalink)
              If I was you I'd do Rows before Chin Ups, because Rows use more muscles overall including a lot of the same muscles as Chins. And I'm also not really a fan of assisted Chin Ups so I would replace them with Lat Pulldowns, which I think are actually a very good exercise.
               
              As for your Legs day I'd add in some sort of posterior chain movement, such as SLDL or Good Mornings, and I'd ditch Leg Curls in favour of those.
               
              As for your diet, well 2800 kcals isn't exactly a huge amount. It depends on your body weight of course, but when I was bulking I had to eat around 3500 kcals and around 300g protein to add muscle.
               
              Also bear in mind that the more weight you add, the higher your maintenance level of kcals becomes and the more you will have to increase the amount you're eating. So if last year you found that you were able to bulk well on 2800 kcals, and if you've added muscle since then, 2800 kcals won't necessarily be enough to continue adding weight, hence why you feel you have stalled.
              JOURNAL
               
              I'm tougher than leather, I'm smoother than suede,
              Always never broke 'cos I'm usually paid.

               
              #7
                Newbz18

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                Re:Concerns over my routine 11 February 2012 18:21 (permalink)
                Thanks for the response, i will make those changes. Other lifts are increasing quite well, i was using 20kg db's 3x8 for bench press, now im doing 30kg db's for 4x5. Ill do pulldowns for a couple of months then maybe go back to chins depending on if i stall.
                 
                #8
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