NEW TRAINING REGIME REQ/ CRTIQUE REQUIRED
Hi,guys i have been a memeber for quite a while, not posted for a while forgot passwords etc,but allsorted now.
I am looking for a fresh change or crtique of existing training-goals to bulk and get bigger.
history- training for around 11 years complete gains of about just over 5 stone,current bf about 15% and have done about 4 cycles last major one was in 2005 and sice then done 2 short anavar cycles,mainly stayed natural.
5.9", 32 waist,17 1/4 arms cold/ 173/4 pumped,47" chest / bf about 15% generaly quite muscular & dense
best chest 220kg with straps and 1 rep (on anavar cycle dec 10) current 140kg 8 reps & 180kg 2 reps squat 180kg 5 reps /dead 180kg 5 reps - i have pushed whilst on cycle to 220kg for squat & dead
goals-14st lowbf chest at 50" and arms 18" cold and thereafter to cut
MIDMORNING TUNA SANDWICH
LUNCH PIZZA/ OR CHICKEN BREAST WITH VEGETABLES DEPENDS WHERE IAM
MID AFTERNOON TUNA SANDWICH
POST PROLABS WHEY 4 SCOOPS
MAINLY CHICKEN OR MEAT DISH WITH CHAPPATI BREAD
monday- chest - flat bench 4 sets/incline 4 sets dumbells 3 sets/ finish on cables or pec dec
- shoulders - dumbells raises/ arnold presses side raised - 3 sets each
tuesday- back- deadlift 4 sets/ latpul down 3 sets / rows 3 sets /finish with t bar 3 sets
wed- bi & tri- pushdowns/ skullcrushers/ ropes 3 sets barbellcurls /ez bar/ cables/ incline dumbells 3 sets each.
fri- legs squat 5 sets/ leg press 3 sets/ raises front & back 3 sets calves 3 sets
I appreciate this is alot to take in, but from experience the guys always wanted detailed info,i occassionally swap bodyparts around,i.e. chest bi shoulders & tri etc and i also appreciate someofmy post may overlap in to other areas,its been a while.
what can i do different? excercise? is there anything missing,iamtrying to bulk as much as possibl before a cycle iam planning in summer in order to reach my goals.